5 Simple Somatic Exercises to Feel Safe Again

When Your Body Forgets What Safety Feels Like

Sometimes safety doesn’t come from words.
It comes from a breath, a stretch, a sigh that tells your body, “It’s okay now.”

If your system has been stuck in survival mode, these simple somatic exercises can help you start feeling grounded again. They work best when practiced with patience and compassion for yourself.

Before you begin, you might like to take the Stress Loop Quiz  to understand how your nervous system reacts to stress and which kind of reset may help most.

Quick Answer: What Are Simple Somatic Exercises?

Somatic exercises are gentle body-based movements that help your nervous system recognize safety.
They may include grounding through your senses, shaking off tension, or orienting to your environment.
When done slowly and regularly, they can retrain your body to shift from fight-or-flight into calm connection.

1. Ground Through Your Feet

Stand barefoot if you can. Feel the floor beneath you.
Gently press your toes into the ground, then release.
Rock forward and back, side to side.
Let your body find its center.

Notice the support beneath you. You are being held.

This small movement may help reestablish your sense of “here and now.”
If you’d like to learn more grounding techniques, read this gentle, 10-minute reset you can repeat daily .

2. Orient to the Space Around You

Turn your head slowly and look around the room.
Let your eyes land on something that feels neutral or pleasant.
Maybe a color, texture, or shape.

Breathe and remind yourself, “I’m safe in this moment.”

This simple orientation can help your brain update its environment cues, a practice explored in how to reset your nervous system after trauma . You can also read through a gentle guide in Orienting Practice: A Gentle Way to Calm Your Nervous System.

3. The Vagus Nerve Humming Exercise

Sit comfortably, close your eyes, and hum softly.
Feel the vibration in your chest, throat, and face.
The gentle sound stimulates your vagus nerve, helping your body release tension and drop into calm.

You can learn more in vagus nerve stimulation exercises without devices .

4. The 5-4-3-2-1 Sensory Reset

Use your senses to anchor into now:

• 5 things you see
• 4 things you feel
• 3 things you hear
• 2 things you smell
• 1 thing you taste

This helps bring your awareness out of looping thoughts and back into your body.

5. Gentle Shaking for Release

Stand up, loosen your arms and legs, and start to shake gently.
Begin at your hands and let the movement travel through your body.
You might yawn, sigh, or feel warmth spread. These are signs your body is discharging tension.

Keep it slow. Stop anytime it feels like too much.

You can read Gentle Somatic Shaking for Beginners for a step-by-step guide. If you’re curious about tremoring safely, read Tremoring to Release Stress Safely: What You Should Know.

A 7-Day Safety Reset Plan

Day 1–2: Ground through your feet for 2 minutes each morning.
Day 3–4: Add orientation and name what feels safe around you.
Day 5: Practice humming for one song length.
Day 6: Try the 5-4-3-2-1 sensory reset before bed.
Day 7: End the week with gentle shaking to release what’s left.

Repeat and mix as needed. Consistency matters more than time.

If you’re unsure which exercise suits your current state, the Stress Loop Quiz  can guide you.

Common Sticking Points

“I can’t feel anything.”
That’s okay. Start with noticing what you can feel—even numbness is a sensation.

“My mind keeps wandering.”
That’s part of it. Every time you notice, come back to your senses or breath.

“I cry or shake a lot.”
This may be your body releasing old tension. Take breaks and keep grounding. If it feels overwhelming, pause and consider talking with a trauma-informed professional.

Disclaimer: The article is educational and not medical advice. If you have health concerns, consider speaking with a qualified professional.

More Gentle Reads

• Polyvagal Theory Explained Simply
• How to Widen Your Window of Tolerance Daily
• Somatic Tools for Morning Anxiety

FAQs

1. What are somatic exercises?
They are gentle movements or awareness practices that help your body release tension and return to safety after stress.

2. How often should I do them?
Many people find daily short sessions—just 2 to 5 minutes—are most effective.

3. Can I do somatic exercises if I have trauma?
Yes, but go slowly. If intense feelings arise, pause, ground, and return when ready.

4. Do I need a therapist to do them?
No, but a trauma-informed therapist can guide you if you want support.

5. What if I feel dizzy or anxious?
Stop the movement, sit, and ground through your senses. Go slower next time.

6. How long before I feel results?
Some people notice calm right away. For others, it builds gradually with consistent practice.