20 Somatic Exercises for Anxiety to Try at Your Own Pace

If you live with anxiety, you know how exhausting it can be. The constant worry, racing thoughts, and physical tension can make even simple daily tasks feel totally overwhelming.

Thankfully, there are ways to find relief.

Somatic exercises can bring a sense of comfort and grounding when you're feeling particularly wired or burnt out. These gentle, body gentle, body-focused techniques can help calm your nervous system and ease anxiety symptoms. 

This article offers 20 somatic exercises designed to help you reconnect with your body, release tension, and find moments of peace amidst anxiety. Whether you're dealing with occasional stress or chronic anxiety, these exercises may provide valuable tools for your mental health toolkit. 

Remember, everyone's journey with anxiety is unique, and what works for one person may not work for another. We encourage you to approach these exercises with an open mind and patience.

If you find that you need additional support, professional help is always available, and we'll provide resources at the end of the article.

Individual somatic exercises for anxiety categorized by difficulty

Pick an exercises based on the difficulty level you have capacity for today. There's no wrong place to start!

Beginner

1. Diaphragmatic breathing

• What it is: A deep breathing technique that focuses on using your diaphragm for inhalation.
• How to do it: Place one hand on your chest and the other on your belly. Breathe slowly and deeply, aiming to expand your belly rather than your chest.
• Time needed: 5-10 minutes several times a day.

2. Grounding exercise

• What it is: A mindfulness technique that brings your attention to the present moment through your senses.
• How to do it: Identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.
• Time needed: 5-10 minutes as needed.   

3. Gentle movement

• What it is: Light physical activity that promotes relaxation and reduces tension.
• How to do it: Engage in slow, flowing movements like gentle swaying, arm circles, or walking in place.
• Time needed: 5-10 minutes several times a day.

Intermediate

4. Progressive muscle relaxation

• What it is: A technique that involves tensing and relaxing different muscle groups to release physical tension.
• How to do it: Start with your feet and work your way up to your head, tensing each muscle group for a few seconds before releasing. Focus on the difference between tension and relaxation.
• Time needed: 10-20 minutes.

5. Body scan

• What it is: A mindfulness technique that involves bringing focused attention to different parts of the body.
• How to do it: Lie down or sit comfortably, and gradually shift your attention to different parts of your body, noticing sensations without judgment.
• Time needed: 10-15 minutes.

6. Mindful eating

• What it is: A practice of paying full attention to the experience of eating.
• How to do it: Choose a piece of food and focus on its appearance, smell, taste, and texture. Eat slowly and mindfully, without distractions.
• Time needed: Varies depending on meal size.

Advanced

7. Yoga or stretching (if new to yoga)

• What it is: Gentle yoga poses or stretches that can help release tension and improve body awareness.
• How to do it:
  • Begin with basic stretches: Focus on stretches that target major muscle groups like your legs, back, and shoulders.
  • Explore beginner yoga videos or classes: These resources can guide you through safe and effective poses for all levels.
  • Start slow and modify as needed: Listen to your body and avoid pushing yourself into pain.
• Time needed: 10-20 minutes.

8. Sensory stimulation 

• What it is: Engaging your senses in a way that promotes relaxation and reduces anxiety. However, intense stimuli can be counterproductive.
• How to do it:
  • Focus on calming sensory experiences: Choose activities that are gentle and soothing, like taking a warm bath with calming essential oils, listening to calming music, or focusing on the soft texture of a blanket.
  • Start slow and pay attention to your body's response: If a particular stimulation feels overwhelming, adjust or avoid it.
• Time needed: Varies depending on the chosen activity.

9. Nature connection 

• What it is: Spending time in nature to reduce stress and promote well-being. However, for some with environmental anxiety, certain aspects of nature can be triggering.
• How to do it:
  • Choose a natural environment that feels calming: Opt for green spaces, gardens, or serene natural sounds.
  • Focus on positive aspects of nature: Notice the beauty of your surroundings, the sounds of birds singing, or the feeling of sunlight on your skin.
  • Start small and gradually increase exposure: If you have environmental anxiety, begin with short visits and gradually build your comfort level.
• Time needed: 10-30 minutes, depending on your comfort level.

10. Journaling 

• What it is: Writing about your thoughts and feelings as a way to process emotions and gain self-awareness.
• How to do it:
  • Start with a specific prompt: Choose a topic related to your anxiety, such as "What thoughts or situations trigger my anxiety?"
  • Write freely without judgment: Don't worry about grammar or spelling, just let your thoughts flow onto the page.
  • Focus on processing emotions: If journaling brings up difficult emotions, acknowledge them and explore coping strategies.
  • Start small and gradually increase intensity: Begin with short entries and build up to longer journaling sessions.
• Time needed: 5-30 minutes, depending on your preference.

Remember, the key is adapting these exercises to fit your needs and comfort level. If you struggle with these activities or if your anxiety gets worse, it could be time to consider getting help from a therapist.

Group somatic exercises for anxiety categorized by difficulty

Grab a friend (or a few) for these activities.

Beginner

1. Synchronized breathing

• What it is: Breathing in and out together as a group to create a sense of connection and calm.
• How to do it: Everyone in the group inhales and exhales simultaneously, focusing on the rhythm and depth of their breath.
• Time needed: 5-10 minutes.

2. Group humming

• What it is: Humming together as a group to create a soothing vibration and sense of unity.
• How to do it: The group hums together at a comfortable pitch, focusing on the sensation of the vibration in their chest and body.
• Time needed: 5-10 minutes.

3. Group stretching

• What it is: Performing simple stretches together as a group to release tension and increase flexibility.
• How to do it: The group performs easy stretches like arm circles, neck rolls, and leg stretches, focusing on the physical sensation of stretching.
• Time needed: 10-15 minutes.

4. Grounding circle

• What it is: Sharing sensory experiences with the group to connect with the present moment.
• How to do it: Each person shares one thing they see, hear, feel, or smell in the room. The group can take turns sharing, or everyone can share simultaneously.
• Time needed: 5-10 minutes.

Intermediate

5. Group walking meditation

• What it is: A mindful walking experience shared as a group.
• How to do it: The group walks together at a slow pace, focusing on the sensations of the body and the environment. Participants can observe their breath, the feel of their feet on the ground, and the sights and sounds around them.
• Time needed: 10-15 minutes.

6. Sharing circle

• What it is: A group activity where members share their thoughts, feelings, and experiences.
• How to do it: The group sits in a circle and takes turns sharing their experiences or feelings related to a specific topic or their overall well-being. A facilitator can guide the conversation and ensure everyone feels heard.
• Time needed: Varies depending on group size and depth of sharing.

7. Group laughter yoga

• What it is: A group activity that combines laughter exercises with deep breathing and stretching.
• How to do it: The group engages in laughter exercises led by a facilitator, focusing on the physical and emotional benefits of laughter.
• Time needed: 15-20 minutes.

Advanced 

8. Group art therapy

• What it is: A creative expression activity where group members use art materials to explore emotions and connect with each other.
• How to do it: The group engages in art-making activities, such as drawing, painting, or sculpting, with a focus on self-expression and sharing. A facilitator can guide the process and offer support.
• Time needed: Varies depending on the art project and group dynamics.

9. Guided imagery

• What it is: A relaxation technique where participants are guided through a mental image to promote relaxation and reduce anxiety.
• How to do it: A facilitator leads the group through a guided imagery exercise, describing a peaceful and calming scene. Participants focus on the mental image and sensations associated with it.
• Time needed: 15-20 minutes.

10. Group body scan

• What it is: A mindfulness exercise where the group focuses attention on different parts of the body.
• How to do it: A facilitator guides the group through a body scan, focusing on different body parts and sensations. Participants are encouraged to notice any tension or relaxation.
• Time needed: 15-20 minutes.

Work with a therapist to learn how to overcome anxiety.

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