Three Somatic Healing Techniques You Can Do Anyplace, Anytime

Today we’re exploring three simple somatic healing techniques you can use anywhere to calm your nervous system and return to a place of presence and peace. These practices are gentle, accessible, and designed to help you reconnect with your body in moments of stress, overwhelm, or emotional intensity.

Alternatively you can start by using the guided audio below to help regulate your nervous system and reach a place of relaxation and calm:

Embodied Movement Practice

This five-minute embodied movement practice, inspired by teachings from Jenna Ward’s School of Embodied Arts, combines intuitive movement with a simple body scan.

Begin by putting on some emotive music, ideally instrumental, and find a safe, private space where you feel comfortable moving freely. As the music plays, allow your body to move in whatever way feels natural. There is no choreography here, no right or wrong way to do it. Simply follow your body’s impulses.

As you move, gently scan your body for any sensations, emotions, or energies that feel particularly “loud.” You might notice anxiety sitting in your belly, tightness in your chest, or heaviness in your shoulders. When something calls your attention, stay with it. Breathe into the sensation and continue moving. Rather than trying to fix or push it away, allow yourself to fully feel it.

Often, after one or two minutes of focused awareness, the sensation begins to soften or shift. It may move to another part of your body. If it does, simply repeat the process there. By staying present and breathing through what arises, you allow your nervous system to process and reset.

You can tailor the music to your emotional state. If you are feeling deeply emotional, intense instrumental music, such as work by Mixhound, can help bring feelings to the surface so you can move through them. Other times, you may prefer lighter, more uplifting sounds like those from FKJ. This is your practice and your space to explore your body and its beautiful range of sensations.

Somatic Self-Hug

This simple yet powerful practice draws from the work of trauma therapist Peter Levine and his Somatic Experiencing approach. It is a subtle technique you can use almost anywhere to soothe your nervous system.

Begin by placing one hand under your opposite armpit and the other hand on the top of that arm, gently giving yourself a hug. Slowly stroke the top of your arm while breathing steadily. If it feels supportive, bring your attention to your heart space as you continue breathing.

You may feel an impulse to sway, rock slightly, or speak softly to yourself. Allow your body to lead. Even just a few minutes of this practice can create a sense of safety and warmth, releasing tension and inviting feelings of calm or quiet happiness. It’s a beautiful tool to use at your desk, before sleep, or during moments of stress when you need immediate grounding.

Building Heart Coherence

Building heart coherence is a practice that synchronizes breath, heart awareness, and gratitude to gently regulate the nervous system.

Start by ensuring you feel safe enough to close your eyes and turn your attention inward. Notice the air as it moves in and out of your nose, observing its temperature and texture. Gradually slow your breath to the natural rhythm your body takes on as you fall asleep at night. Simply slowing the breath begins calming the nervous system.

As your breathing steadies, bring your attention to your chest space and your heart. Placing a hand on your chest can help anchor your awareness. Begin breathing gently into this area. If your chest feels tight or restricted, that is completely okay. Breathe into the edges of the space, or as close to the center as your body allows, without forcing anything.

Next, imagine a small ball of warm light in your chest. Feel its warmth spreading through your heart space. Slowly visualize it growing larger, filling your body, and radiating outward into the room around you.

As you hold this warmth, bring to mind someone or something you feel genuine gratitude for. It might be a loved one, a pet, a child, a place in nature, or even a song that moves you. Picture it clearly and notice how your chest feels as you do. Often, the warmth naturally expands.

From this grounded and heart-centered place, gently return your attention to the situation causing you stress. Continue breathing slowly into your heart space as any feelings arise. If the emotions feel intense, shift your focus back to the warmth and your gratitude image. Move between the two as needed. With steady breath and patient awareness, you will often find the anxiety gradually softening and dissolving, allowing your body to return to a sense of peace.

These practices are simple, yet powerful tools you can carry with you throughout your day. With repetition, they strengthen your ability to self-soothe, process emotions, and navigate stress with greater ease and resilience.

I hope these techniques feel supportive and empowering, giving you practical ways to gently self-coach through everyday challenges and reconnect with a steady sense of presence within your body.

About Me

I’m Christina Shakelian, certified by the School of Embodied Arts and member of the Association of Coaching and Institute of Complementary Therapies.

When we combine body- first, embodied methods with structured 1:1 sessions, we can release stored emotions, tensions and traumas from the body and reach a deep inner knowing by connecting to the body’s wisdom, reaching our goals with more ease and pleasure.

Find out more and book a 1:1 Somatic session here

Curious about Somatic work? Check out this full guide for more information