How Somatic Therapy Helps with Anxiety Management: Mind-Body Techniques for Lasting Calm

Introduction

Anxiety disorders are among the most prevalent mental health challenges worldwide, affecting more than 300 million people globally (World Health Organization, 2017). While traditional approaches such as cognitive behavioral therapy (CBT) and pharmacological treatments are effective for many individuals, a growing body of research highlights the importance of addressing the mind-body connection in mental health. Somatic therapy, which integrates awareness of bodily sensations with psychological processing, has emerged as a promising complementary approach for managing anxiety.

What Is Somatic Therapy?

Somatic therapy is a body-centered therapeutic approach grounded in the understanding that stress and trauma are not only psychological experiences but are also stored in the body. The Greek term soma refers to the “living body,” underscoring the principle that unresolved emotions and past experiences manifest physiologically as muscle tension, shallow breathing, or disrupted autonomic nervous system function. By cultivating awareness of physical sensations, clients can gradually release stored tension, regulate their nervous system, and reduce symptoms of anxiety.

Two foundational figures in the field include:

• Peter Levine, Ph.D., the creator of Somatic Experiencing, who emphasises that trauma is held in the nervous system rather than the traumatic event itself (Levine, 1997).

• Bessel van der Kolk, M.D., whose research demonstrates how trauma and anxiety alter brain-body communication and how somatic approaches facilitate recovery (van der Kolk, 2014).

Somatic Therapy Principles for Anxiety Relief

1. Nervous System Regulation

Anxiety is often associated with dysregulation of the autonomic nervous system (ANS), leading to heightened fight-or-flight responses. Somatic therapy introduces grounding exercises, slow breathing, and mindful awareness to restore balance between the sympathetic and parasympathetic systems.

2. Present-Moment Awareness

By focusing on immediate sensations rather than intrusive thoughts, somatic practices help individuals anchor themselves in the present. This shift reduces rumination, a hallmark of anxiety disorders.

3. Body-Based Processing of Emotions

Instead of suppressing or intellectualising anxiety, clients learn to notice physical signals—tightness in the chest, restlessness in the legs, or shallow breathing—and gently release these tensions through guided movement or breathwork.

4. Empowerment Through Self-Regulation

Somatic therapy equips clients with practical tools that they can use outside therapy sessions, such as grounding exercises and body scans, fostering independence in managing anxiety.

Research on Somatic Therapy and Anxiety

Emerging research supports the effectiveness of somatic approaches for anxiety management:

• A study published in Frontiers in Psychology (Payne, Levine, & Crane-Godreau, 2015) highlights how Somatic Experiencing reduces autonomic nervous system arousal, which plays a central role in anxiety.

• Van der Kolk (2014) demonstrates that somatic therapies—including yoga and body awareness—can significantly reduce symptoms of anxiety and trauma.

• Clinical findings suggest that somatic interventions improve emotional regulation, reduce panic symptoms, and enhance resilience when integrated with traditional therapies (Price & Hooven, 2018).

For a broader discussion on trauma and body-based healing, see The Body Keeps the Score by Bessel van der Kolk. Additionally, the Somatic Experiencing International website provides resources and training for practitioners.

Practical Somatic Techniques for Anxiety Management

Grounding Exercises

• Press your feet firmly into the floor and notice the sensation of support.

• Engage in sensory awareness by naming objects you see, hear, and touch in your environment.

Breathwork

• Practice slow, diaphragmatic breathing to activate the parasympathetic nervous system.

• Try the 4-7-8 method: inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds.

Body Scanning

• Conduct a mental scan from head to toe, observing areas of tightness or relaxation without judgment.

Movement

• Gentle shaking, stretching, or yoga-based postures can release muscular tension associated with anxiety.

Conclusion

Somatic therapy offers a research-backed, integrative approach to anxiety management by addressing the physiological roots of stress and emotional dysregulation. By combining present-moment awareness, nervous system regulation, and body-based practices, individuals gain tools to manage anxiety more effectively and sustainably. Whether used as a stand-alone practice or integrated with traditional therapy, somatic techniques provide a pathway to lasting calm.

Download more resources on Somatic Healing

References

• Levine, P. (1997). Waking the Tiger: Healing Trauma. Berkeley, CA: North Atlantic Books.

• Payne, P., Levine, P., & Crane-Godreau, M. A. (2015). Somatic experiencing: Using interoception and proprioception as core elements of trauma therapy. Frontiers in Psychology, 6(93).

• Price, C. J., & Hooven, C. (2018). Interoceptive awareness skills for emotion regulation: Theory and approach of mindful awareness in body-oriented therapy (MABT). Frontiers in Psychology, 9(798).

• van der Kolk, B. (2014). The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma. Viking.