Written by: Khushboo Singh
Anxiety doesn’t define you. Your healing journey can begin with one gentle breath, one mindful movement.
If you’ve been feeling overwhelmed, disconnected, or stuck in a cycle of anxiety, you’re not alone. Many of us carry stress in our bodies without realising it—tight shoulders, shallow breath, a racing heart. But there is hope. There are simple, nourishing ways to bring yourself back to calm. Through the quiet strength of somatic exercises and yoga, you can reconnect with your body, soothe your nervous system, and begin to feel like yourself again.
What Are Somatic Exercises?
Somatic exercises are gentle, intentional movements that help you release stress and reconnect with your physical self. Rather than focusing on how a movement looks, somatic practices emphasise how it feels. This makes them especially healing for those experiencing chronic stress, trauma, or anxiety.
When you practise somatic movement, you're not just stretching muscles—you’re sending messages of safety and calm to your nervous system. These exercises create space for emotional regulation, deeper breathing, and a more grounded presence.
How Somatic Exercises Ease Anxiety
Anxiety can make you feel like you’re floating outside of yourself. Somatic work brings you back home to your body. Through slow, mindful movements, you start to feel where you’re holding tension and give your body permission to soften.
Try This Gentle Grounding Practice:
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Find a comfortable place to lie down.
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Close your eyes and gently sway your knees side to side.
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Allow your breath to move naturally—no pressure to change it.
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As you move, ask yourself: “What am I feeling in my body right now?”
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Stay with the movement for 3–5 minutes, noticing any shifts.
This kind of practice may feel small, but it can have a profound effect on your sense of calm and connection.
You might wonder how Somatic Exercises and Yoga are connected—and the truth is, they share a lot in common. Both practices focus on listening to your body and calming your nervous system, but they each bring something unique to the table.
Somatic exercises are all about tuning into the subtle sensations inside your body—helping you notice where tension is held and gently releasing it through slow, mindful movements. It’s like giving your nervous system a reset by encouraging relaxation and deeper body awareness.
Yoga, especially styles like Hatha or Yin, combines breath, posture, and movement in a structured way that builds strength and flexibility while promoting mental calmness and focus.
Both practices help shift your nervous system from a stressed “fight or flight” mode to a more relaxed “rest and digest” state. This makes them excellent tools for managing anxiety and supporting healing.
Yoga as a Path to Inner Calm
Yoga isn’t just about poses—it’s a practice of listening. When practised with softness and awareness, yoga can offer a safe container for emotional healing and deep calm.
Certain yoga postures are particularly nurturing when you’re feeling anxious or overwhelmed. They help regulate the breath, slow down the mind, and create space in the body where tension can release.
Soothing Yoga Poses to Support Healing:
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Bridge Pose (Setu Bandhasana)
Bridge Pose offers a soft heart opener and grounding backbend that gently activates and then soothes the body. As you lift your hips, feel strength and stability; as you lower down, feel surrender. Practised slowly and with breath awareness, this Hatha posture supports emotional balance and gently re-energises the system. -
Easy Seated Pose with Alternate Nostril Breathing (Sukhasana + Nadi Shodhana)
Sometimes the most healing posture is stillness. Sit comfortably in Sukhasana (Easy Pose), spine upright, shoulders soft. Practice Nadi Shodhana—alternate nostril breathing—to balance both sides of the brain and soothe the mind. This classic Hatha combination restores clarity, relieves anxiety, and brings you into a state of calmness. -
Mountain Pose (Tadasana)
Though it may appear simple, Mountain Pose is a powerful grounding posture. Standing tall with feet rooted and spine aligned, Tadasana helps you reconnect with the earth beneath you. With each inhale, you draw in strength; with each exhale, you release tension. Practised mindfully, this Hatha pose builds presence, balance, and a deep inner steadiness.
You don’t need to be flexible or experienced—these poses are here to meet you exactly where you are, just as you are.
Blending Yoga and Somatic Awareness
When you combine yoga with somatic mindfulness, your practice becomes more than movement—it becomes medicine. Instead of pushing through a routine, you’re listening, adjusting, and responding with care. You might notice your breath deepening, your heart rate slowing, or emotions gently rising to the surface to be released.
This kind of embodied practice teaches you: you are safe now. You can breathe. You can soften.
Your Healing is Allowed to Be Gentle
Healing doesn’t have to be hard. It doesn’t require perfection. You can begin right now, just as you are—with breath, movement, and intention.
If you're unsure where to start, we’ve created a set of simple, printable cards that gently guide you through somatic exercises and calming yoga poses. These cards are designed with care and empathy—for the anxious heart, the tired body, and the mind that just wants peace.
Need help beginning your practice?
Try our cards—thoughtfully made, easy to print at home, and gentle enough for anyone, no matter your experience. Begin today, and give yourself the gift of calm.