5 somatic ways to calm anxiety fast
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Hi, ex-anxious girly here 🙋♀️—and let me tell you, there is nothing worse than that moment when your body is gripped with fear. You know the one—when you get the “we need to chat” or “can you call me?” texts that send your nervous system into a spiral. If you have a sensitive nervous system, these small things can feel like huge threats. And the thing about anxiety? You can’t outthink it. Because, in the holistic health world, we know that anxiety isn’t just in your head. It exists in both your mind and body because they are deeply interconnected.
When anxiety hits, it can feel overwhelming, but you don’t have to stay stuck in that state. Here are five somatic hacks that can help you calm anxiety quickly and get back to feeling in control. And if you’re not sure, somatic healing is a body-centered therapeutic approach that helps release stored tension, trauma, and stress from the body. The goal is to shift from "fight or flight" to a more balanced, regulated state.
1. Chest Taps
Chest taps (also known as butterfly taps) are an incredible quick fix when you're feeling anxious. Gently tapping on the center of your chest (over the thymus gland) or crossing your hands and tapping lightly inside from your shoulders stimulates the vagus nerve, which helps regulate your nervous system. This sends a message to your brain that it’s time to calm down. Try using one or two hands and tapping in a rhythmic pattern. For an even deeper effect, pair this with deep breathing. Think of it like a reset button for your anxiety.
2. Long Exhales
Did you know that when we’re stressed, our breathing becomes shallow and quick? This is part of the body’s fight-or-flight response, preparing us to either fight or flee. To counteract this, focus on lengthening your exhales. Long, slow exhales activate the vagus nerve and send a signal to your brain that you're safe. The trick is to make your exhale longer than your inhale, which helps calm the body and quiet the anxiety response.
3. Loud Sighs
In a world that often encourages us to hold it together, we don’t realize how much tension we store in our bodies. A loud, exaggerated sigh can help release that tension. A big, full-body "AHHHHH" helps release pent-up energy and stimulates the parasympathetic nervous system—the part responsible for bringing your body back to a calm state. This is what we call a “physiological sigh,” and it’s a simple but powerful way to reset your nervous system.
4. EFT Tapping
Emotional Freedom Technique (EFT) tapping is a game changer for stress relief. By gently tapping on specific acupressure points, EFT has been scientifically proven to reduce cortisol, the body’s primary stress hormone. Just 10 to 15 minutes of tapping can noticeably lower anxiety. Plus, it’s a tool you can use anywhere, whether you’re at home or right before a stressful meeting. It’s accessible and incredibly effective at calming down your body’s stress response.
5. Somatic Shaking
Saving the best for last, somatic shaking is an ancient and evolutionary practice that helps discharge stored stress. Just like animals shake after being in danger, somatic shaking helps us release adrenaline and stress hormones like cortisol that get trapped in our bodies. By shaking, we can bring our nervous system back to a balanced state. It’s nature’s way of helping us return to calm after stress.
The Bottom Line
Anxiety doesn’t have to run your life because you CAN learn how to shift it, move through it and melt it away, I promise you! These five somatic hacks can help you take control, reset your nervous system, and get back to living like the calm, grounded queen you truly are. Whether you’re using chest taps, long exhales, or somatic shaking, the key is to find what works for you and practice it consistently. Remember, your body already knows how to heal—sometimes it just needs a little help to get there.
And if you’re ready for more? My Somatic Online Studio has everything you need to build a calm, regulated nervous system. Claim your free 14-day trial today and start your healing journey!
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