{"id":54655,"date":"2023-09-19T16:12:10","date_gmt":"2023-09-19T16:12:10","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=54655"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"somatic-exercises-for-distress","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/somatic-exercises-for-distress\/","title":{"rendered":"8 Somatic Exercises for Distress, with Step-by-Step Instructions"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-exercises-for-distress\/#What_Are_4_Symptoms_of_Somatic_Distress\" >What Are 4 Symptoms of Somatic Distress?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-exercises-for-distress\/#Can_Somatic_Therapy_Help_With_Distress\" >Can Somatic Therapy Help With Distress?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-exercises-for-distress\/#Body_Awareness\" >Body Awareness<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-exercises-for-distress\/#Stress_Reduction\" >Stress Reduction<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-exercises-for-distress\/#Emotional_Processing\" >Emotional Processing<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-exercises-for-distress\/#Mind-Body_Connection\" >Mind-Body Connection<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-exercises-for-distress\/#Self-Regulation\" >Self-Regulation<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-exercises-for-distress\/#Bottom-Up_Approach\" >Bottom-Up Approach<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-exercises-for-distress\/#8_Somatic_Techniques_for_Distress\" >8 Somatic Techniques for Distress<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-exercises-for-distress\/#Healing_hands\" >Healing hands<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-exercises-for-distress\/#Grounding\" >Grounding\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-exercises-for-distress\/#Progressive_Muscle_Relaxation_PMR\" >Progressive Muscle Relaxation (PMR)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-exercises-for-distress\/#Voo_Breath\" >Voo Breath<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-exercises-for-distress\/#Self-Massage\" >Self-Massage\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-exercises-for-distress\/#Butterfly_Hug\" >Butterfly Hug<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-exercises-for-distress\/#Diaphragmatic_Breathing\" >Diaphragmatic Breathing<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-exercises-for-distress\/#Pursed-lips_Breathing\" >Pursed-lips Breathing<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-exercises-for-distress\/#Frequently_Asked_Questions\" >Frequently Asked Questions\u00a0<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-exercises-for-distress\/#Can_panic_attacks_result_in_somatization\" >Can panic attacks result in somatization?\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-exercises-for-distress\/#What_Is_the_Difference_Between_Somatic_and_Cognitive_Distress\" >What Is the Difference Between Somatic and Cognitive Distress?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-exercises-for-distress\/#How_Long_Do_You_Do_Somatic_Exercises\" >How Long Do You Do Somatic Exercises?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-exercises-for-distress\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Experiencing traumatic events doesn&#8217;t always leave visible scars. In some cases, they etch themselves deep within our nervous system, provoking defence and survival mechanisms such as worry or stress that can persist long after the event itself has passed.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=somatic_exercises_for_anxiety\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/1_2023_08_21_max_GifSomatic_V2_ggl-1.gif\" alt=\"BetterMe\" width=\"1080\" height=\"1080\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">This persistent internal turbulence is more than just psychological; it&#8217;s somatic, rooted in the body. This happens because we don\u2019t just process events mentally \u2013 we also live them through sensations, emotions, images, or implicit memories. Somatic techniques can help individuals reestablish a sense of safety and calm in their own body.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These exercises, grounded in the understanding of the body&#8217;s intrinsic wisdom, invite us to tune into our physical sensations and movements as pathways to healing.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this blog post, we share eight <a href=\"https:\/\/betterme.world\/articles\/somatic-exercises\/\">somatic exercises<\/a> that are specifically designed to alleviate distress. Each exercise will be accompanied by step-by-step instructions to ensure you can safely and effectively practice them at home.\u00a0<\/span><\/p>\n<p><strong>Running a never-ending rat race, shoving trauma further and further away, falling into self-harming thought patterns, living life that\u2019s eclipsed by constant distress and fear \u2013 this is what an average person goes through every day. Not addressing it will only pull you deeper into a downward spiral. <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=somatic_exercises_for_anxiety\">BetterMe: Meditation &amp; Sleep app will help you gain a new perspective on life<\/a> and help you regain that long-lost internal balance!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_4_Symptoms_of_Somatic_Distress\"><\/span><b>What Are 4 Symptoms of Somatic Distress?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Somatic distress refers to the physical symptoms of distress, which can manifest in various ways.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are four common symptoms:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Restlessness or agitation: <\/b><span style=\"font-weight: 400;\">This could mean feeling &#8220;on edge&#8221; or unable to sit still. It can also involve a sense of discomfort or unease that prompts constant movement or fidgeting.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fatigue or increased tiredness: <\/b><span style=\"font-weight: 400;\">Despite not doing any physically exhausting activities, individuals with somatic distress might feel persistently fatigued or easily tired. This isn&#8217;t just regular tiredness; it&#8217;s a kind of exhaustion that doesn&#8217;t go away with rest or sleep.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Muscle tension or pain:<\/b><span style=\"font-weight: 400;\"> This involves persistent muscle discomfort, often in the form of stiffness or aches. The tension may be widespread or localized to specific areas like the neck, shoulders, or back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Difficulty concentrating or &#8216;brain fog&#8217;:<\/b><span style=\"font-weight: 400;\"> People experiencing somatic distress often find it hard to focus or concentrate on tasks. They might feel as if their mind is &#8216;foggy&#8217; or filled with cotton, making thinking and decision-making more challenging than usual.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Remember, everyone&#8217;s experience with distress is unique, and somatic symptoms can vary from person to person. If you&#8217;re experiencing these or any other troubling symptoms, it&#8217;s important to seek help from a healthcare professional.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=somatic_exercises_for_anxiety\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-54659\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/4-1024x576.png\" alt=\"somatic techniques for anxiety\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/4.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/4-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/4.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/4-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/4.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_Somatic_Therapy_Help_With_Distress\"><\/span><b>Can Somatic Therapy Help With Distress?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Somatic therapy is an integrative approach to distress treatment that recognizes the profound connection between body and mind. This therapeutic approach was developed by researchers like Peter Levine and Stephen Porges, who observed that people responded to highly stressful events with somatic symptoms (<\/span><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fnint.2022.871227\/full\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). It is based on the understanding that unresolved emotions linked to experiencing a traumatic event and\/or stress can manifest as physical symptoms in our bodies.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By focusing on bodily sensations, rather than solely on cognitive processes, somatic therapy offers a body-centered approach to healing and wellness.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research and clinical observations suggest that somatic practices can indeed be effective in managing distress (<\/span><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fnins.2018.00070\/full\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Here&#8217;s how:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Body_Awareness\"><\/span><b>Body Awareness<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Somatic therapy encourages a heightened consciousness of the body and its internal sensations (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3096919\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). This helps individuals recognize the physical manifestations of their distress, such as a racing heart or tense muscles.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Stress_Reduction\"><\/span><b>Stress Reduction<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The techniques used in somatic therapy can reduce stress within the body (<\/span><a href=\"https:\/\/psycnet.apa.org\/record\/2007-14796-025\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">), which is often a result of distress. This includes exercises that promote deep breathing, muscle relaxation, and grounding techniques.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Emotional_Processing\"><\/span><b>Emotional Processing<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Somatic therapy allows individuals to process unresolved emotions that are often stored in the body following traumatic events and enhance one\u2019s ability to regulate emotions (<\/span><a href=\"https:\/\/mantracare.org\/therapy\/therapy-types\/somatic-therapy\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). This can lead to a decrease in distress symptoms as individuals learn to better self-regulate when encountering those emotions.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Mind-Body_Connection\"><\/span><b>Mind-Body Connection<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Somatic therapy emphasizes the connection between the mind and body through enhancing internal awareness of the body and its functions (<\/span><a href=\"https:\/\/mantracare.org\/therapy\/therapy-types\/somatic-therapy\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). By working on this interplay, individuals can learn to better manage their distress.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Self-Regulation\"><\/span><b>Self-Regulation<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Through somatic therapy, individuals learn to self-regulate their emotional and physiological states, which can empower them to manage their distress more effectively.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Bottom-Up_Approach\"><\/span><b>Bottom-Up Approach<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Unlike cognitive behavioral therapies that work from the &#8220;top down&#8221; by challenging thoughts related to distress, somatic therapy works from the &#8220;bottom up&#8221; using the body as an entry point to explore sensations and related thoughts and feelings. It reduces stress and distress, through reconnecting with the body, regulating the nervous system, and processing underlying emotions. (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8276649\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><em><strong>Read more:\u00a0<\/strong><a href=\"https:\/\/betterme.world\/articles\/somatic-therapy-exercises\/\">Somatic Therapy Exercises: Your 2023 Guide To Overcoming Traumatic Memories.<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"8_Somatic_Techniques_for_Distress\"><\/span><b>8 Somatic Techniques for Distress<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Somatic exercises are body-oriented techniques that help manage and reduce feelings of distress. These somatic practices focus on creating a mind-body connection to help you become more aware of your internal sensations and emotions. These exercises can involve deep breathing, mindfulness, movement, and touch.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some examples of these exercises include:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Healing_hands\"><\/span><b>Healing hands<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This involves placing your hand on an area of your body that&#8217;s experiencing a change or shift, such as tension or discomfort, and then breathing deeply.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Identify an area of your body where you feel tension or discomfort.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place one or both of your hands on this area.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take slow, deep breaths, focusing on the sensation of your hand(s) against your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue this exercise for a few minutes, or until you start to feel a sense of relief or relaxation.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Grounding\"><\/span><b>Grounding\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Grounding essentially means tuning into the present moment and your immediate environment. By focusing on our physical sensations we can create a sense of safety and security even when distressed.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Close your eyes and focus on the sensation of your feet against the ground or floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Feel the contact between your soles and its surface, noticing how it feels differently in different areas of your foot.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Imagine the ground or floor supporting you, like a solid foundation that can&#8217;t be moved.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue this exercise for as long as you need to, concentrating on the physical sensation of your feet against the floor.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=somatic_exercises_for_anxiety\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-54660\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/9-1024x576.png\" alt=\"Somatic therapy techniques\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/9.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/9-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/9.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/9-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/9.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Progressive_Muscle_Relaxation_PMR\"><\/span><b>Progressive Muscle Relaxation (PMR)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This technique involves tensing and then releasing different muscle groups in your body to release tension and reduce stress.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by tensing each muscle group for five to ten seconds, focusing on the feeling of tightness in your body as you do this.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly release the tension and relax each muscle group, noticing how it feels different from when it was tense.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue this process with different muscle groups until you feel a sense of relaxation throughout your body.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Voo_Breath\"><\/span><b>Voo Breath<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The Voo breath involves taking a deep breath in, and then making a long &#8220;voo&#8221; sound as you exhale. The vibration created by this sound is believed to stimulate the vagus nerve, which plays a key role in the body&#8217;s parasympathetic nervous system &#8211; the system responsible for rest and digestion responses. Stimulating the vagus nerve can help to reduce stress, distress, and fear responses.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit or lie down in a comfortable position. Ensure your environment is quiet and peaceful.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Close your eyes and take a slow, deep breath in through your nose. Try to fill your lungs completely.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you exhale slowly through your mouth, make a loud, low-pitched \u201cvoo\u201d sound. Feel the vibration of the sound in your body, particularly in your chest and throat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue this process for a few minutes, or until you start to feel more relaxed and grounded.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Self-Massage\"><\/span><b>Self-Massage\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Using gentle pressure on the skin can help reduce tension in our body and ease distressful thoughts or feelings. This doesn&#8217;t have to be a complicated process &#8211; it could simply involve rubbing your hands together, or caressing your arms and legs using slow, circular motions.\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Choose an area of your body that you would like to focus on.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gently <a href=\"https:\/\/betterme.world\/articles\/benefits-of-massage-for-weight-loss\/\">massage<\/a> the area using soothing circular motions with your fingertips or palms.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Focus on the sensation of your hands as you do this, noticing the warmth and pressure.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue this exercise for a few minutes or until you feel calmer and more relaxed.<\/span><\/li>\n<\/ol>\n<p><strong>If you\u2019ve dipped your toes in meditation before but couldn\u2019t sit through a session because of all the thoughts buzzing in your head, impulses snatching away control or all the overwhelming feelings that start bubbling up the minute you sink into the silence, it\u2019s only because you didn\u2019t have the right guidance. <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=somatic_exercises_for_anxiety\">Start using BetterMe: Meditation &amp; Sleep app and watch your life transform<\/a>!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Butterfly_Hug\"><\/span><b>Butterfly Hug<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This self-soothing technique involves crossing your arms over your chest and lightly tapping your shoulders, mimicking the motion of a butterfly&#8217;s wings. The idea is to create a sense of safety and security.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cross your arms over your chest, with one hand resting on each shoulder.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gently tap the top of each shoulder a few times with your fingertips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue this motion for as long as you need to, focusing on the physical sensation of your hands against your skin.\u00a0<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Diaphragmatic_Breathing\"><\/span><b>Diaphragmatic Breathing<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Breathing exercises for distress are a great way to relax and reduce stress. Diaphragmatic breathing, or belly breathing, is one of the most effective forms of deep breathing for reducing distress.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Find a comfortable position to sit or lie down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place one hand on your stomach and the other hand on your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe in through your nose, ensuring that your stomach rises more than your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale slowly through your mouth, allowing your stomach to fall. Repeat this for several minutes.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Pursed-lips_Breathing\"><\/span><b>Pursed-lips Breathing<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This particular breathing technique can be used to reduce feelings of breathlessness or shortness of breath, which is commonly associated with distress. It helps slow down our breathing rate and increase lung capacity.\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Find a comfortable place to sit or lie down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe in slowly through your nose for two seconds, counting \u201cone-two\u201d in your head.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Purse your lips as if you were blowing out a candle, and then exhale slowly for four seconds. Repeat this process for several minutes.\u00a0<\/span><\/li>\n<\/ol>\n<h2><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=somatic_exercises_for_anxiety\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-54661\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/7-2-1024x576.png\" alt=\"Somatic grounding exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/7-2.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/7-2-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/7-2.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/7-2-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/7-2.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h2>\n<h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"Can_panic_attacks_result_in_somatization\"><\/span><b>Can panic attacks result in somatization?\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Yes, panic attacks can have somatic manifestations. This means that the distress and fear associated with panic attacks can cause physical symptoms such as heart palpitations, shortness of breath, dizziness, and trembling. These physical responses are the body&#8217;s reaction to perceived danger or threat.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"What_Is_the_Difference_Between_Somatic_and_Cognitive_Distress\"><\/span><b>What Is the Difference Between Somatic and Cognitive Distress?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Somatic distress refers to the physical symptoms of distress, such as increased heart rate, muscle tension, sweating, and shaking. It&#8217;s the body&#8217;s physiological response to <a href=\"https:\/\/betterme.world\/articles\/can-stress-cause-weight-loss-even-when-eating\/\">stress<\/a> or fear.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On the other hand, cognitive distress refers to the mental or emotional aspects of distress, including feelings of worry, fear, or dread. These two types of distress often occur together, as mental stress can trigger physical symptoms and vice versa.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"How_Long_Do_You_Do_Somatic_Exercises\"><\/span><b>How Long Do You Do Somatic Exercises?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The length of time for doing somatic exercises can vary depending on the specific exercise and the individual&#8217;s comfort level.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, some exercises can be done in shorter intervals throughout the day. You may want to start off with short practices as your body\u2019s ability to tune into bodily sensations increases. As you become more comfortable with holding more intense sensations, you can gradually increase your practice\u2019s length. The key is to practice regularly and consistently for the best results.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If these feelings or emotions are significantly impacting your well-being, it may be helpful to seek guidance from a qualified somatic therapist or mental health professional for personalized guidance and interventions.<\/span><\/p>\n<p><em><strong>Read more:\u00a0<\/strong><a href=\"https:\/\/betterme.world\/articles\/somatic-experiencing\/\">Somatic Experiencing Therapy: A Guide to Getting In Touch With Your Innermost Self.<\/a><\/em><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Harness the power of mind-body connection with these 8 somatic exercises. Each exercise comes with detailed, step-by-step instructions to help you effectively manage and reduce your distress levels. We encourage you to embrace a holistic approach to mental health and wellness.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=somatic_exercises_for_anxiety\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/1_2023_08_21_max_GifSomatic_V1_ggl-1.gif\" alt=\"BetterMe\" width=\"1080\" height=\"1080\" \/><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Experiencing traumatic events doesn&#8217;t always leave visible scars. In some cases, they etch themselves deep within our nervous system, provoking defence and survival mechanisms such as worry or stress that can persist long after the event itself has passed.\u00a0 This persistent internal turbulence is more than just psychological; it&#8217;s somatic, rooted in the body. This [&hellip;]<\/p>\n","protected":false},"author":41,"featured_media":54662,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[209,138],"tags":[],"coauthors":[122,213],"class_list":["post-54655","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-somatic-exercises","category-therapy"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>8 Somatic Exercises for Distress, with Step-by-Step Instructions - BetterMe<\/title>\n<meta name=\"description\" content=\"Explore our guide on 8 \u2605 SOMATIC EXERCISES FOR DISTRESS \u27a4 with Step-by-Step Instructions. Learn how to use body-oriented techniques, from healing hands to grounding, to soothe your mind and ease your worry. Start your journey towards better mental health today.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"8 Somatic Exercises for Distress, with Step-by-Step Instructions\" \/>\n<meta property=\"og:description\" content=\"Explore our guide on 8 \u2605 SOMATIC EXERCISES FOR DISTRESS \u27a4 with Step-by-Step Instructions. Learn how to use body-oriented techniques, from healing hands to grounding, to soothe your mind and ease your worry. Start your journey towards better mental health today.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/somatic-exercises-for-distress\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/somatic-exercises-for-anxiety.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1080\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Jeremy Mukhwana, Sachini Akuretiya, MS\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jeremy Mukhwana, Sachini Akuretiya, MS\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/somatic-exercises-for-distress\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/somatic-exercises-for-distress\/\"},\"author\":{\"name\":\"Jeremy Mukhwana\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/b549a5984aaa212ea46b0ec8cd13f18a\"},\"headline\":\"8 Somatic Exercises for Distress, with Step-by-Step Instructions\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/somatic-exercises-for-distress\/\"},\"wordCount\":2002,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/somatic-exercises-for-distress\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/somatic-exercises-for-anxiety.png\",\"articleSection\":[\"Somatic Exercises\",\"Therapy\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Experiencing traumatic events doesn't always leave visible scars. In some cases, they etch themselves deep within our nervous system, provoking defence and survival mechanisms such as worry or stress that can persist long after the event itself has passed.\u00a0<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=somatic_exercises_for_anxiety\\\"><img class=\\\"aligncenter\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/1_2023_08_21_max_GifSomatic_V2_ggl-1.gif\\\" alt=\\\"BetterMe\\\" width=\\\"1080\\\" height=\\\"1080\\\" \/><\/a>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This persistent internal turbulence is more than just psychological; it's somatic, rooted in the body. This happens because we don\u2019t just process events mentally \u2013 we also live them through sensations, emotions, images, or implicit memories. Somatic techniques can help individuals reestablish a sense of safety and calm in their own body.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">These exercises, grounded in the understanding of the body's intrinsic wisdom, invite us to tune into our physical sensations and movements as pathways to healing.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">In this blog post, we share eight <a href=\\\"https:\/\/betterme.world\/articles\/somatic-exercises\/\\\">somatic exercises<\/a> that are specifically designed to alleviate distress. Each exercise will be accompanied by step-by-step instructions to ensure you can safely and effectively practice them at home.\u00a0<\/span>\\r\\n\\r\\n<strong>Running a never-ending rat race, shoving trauma further and further away, falling into self-harming thought patterns, living life that\u2019s eclipsed by constant distress and fear \u2013 this is what an average person goes through every day. 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His articles are focused on providing factual information and helping readers enjoy their fitness journeys. He understands that wellness is an often misunderstood yet deeply rewarding avenue of improving one\u2019s life, which is why he is so committed to encouraging people to live their healthiest lives through his work. When he\u2019s not typing away at his keyboard, he\u2019s indulging his passion for soccer. The motto that guides Jeremy through his life is\u00a0 \u2018Be the change that you wish to see in the world.\u2019\",\"url\":\"https:\/\/stage.betterme.world\/articles\/author\/jeremymukhwana\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"8 Somatic Exercises for Distress, with Step-by-Step Instructions - BetterMe","description":"Explore our guide on 8 \u2605 SOMATIC EXERCISES FOR DISTRESS \u27a4 with Step-by-Step Instructions. Learn how to use body-oriented techniques, from healing hands to grounding, to soothe your mind and ease your worry. Start your journey towards better mental health today.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"8 Somatic Exercises for Distress, with Step-by-Step Instructions","og_description":"Explore our guide on 8 \u2605 SOMATIC EXERCISES FOR DISTRESS \u27a4 with Step-by-Step Instructions. Learn how to use body-oriented techniques, from healing hands to grounding, to soothe your mind and ease your worry. Start your journey towards better mental health today.","og_url":"https:\/\/stage.betterme.world\/articles\/somatic-exercises-for-distress\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1920,"height":1080,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/somatic-exercises-for-anxiety.png","type":"image\/png"}],"author":"Jeremy Mukhwana, Sachini Akuretiya, MS","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Jeremy Mukhwana, Sachini Akuretiya, MS","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/somatic-exercises-for-distress\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/somatic-exercises-for-distress\/"},"author":{"name":"Jeremy Mukhwana","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/b549a5984aaa212ea46b0ec8cd13f18a"},"headline":"8 Somatic Exercises for Distress, with Step-by-Step Instructions","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/somatic-exercises-for-distress\/"},"wordCount":2002,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/somatic-exercises-for-distress\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/somatic-exercises-for-anxiety.png","articleSection":["Somatic Exercises","Therapy"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Experiencing traumatic events doesn't always leave visible scars. In some cases, they etch themselves deep within our nervous system, provoking defence and survival mechanisms such as worry or stress that can persist long after the event itself has passed.\u00a0<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=somatic_exercises_for_anxiety\"><img class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/1_2023_08_21_max_GifSomatic_V2_ggl-1.gif\" alt=\"BetterMe\" width=\"1080\" height=\"1080\" \/><\/a>\r\n\r\n<span style=\"font-weight: 400;\">This persistent internal turbulence is more than just psychological; it's somatic, rooted in the body. This happens because we don\u2019t just process events mentally \u2013 we also live them through sensations, emotions, images, or implicit memories. Somatic techniques can help individuals reestablish a sense of safety and calm in their own body.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">These exercises, grounded in the understanding of the body's intrinsic wisdom, invite us to tune into our physical sensations and movements as pathways to healing.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">In this blog post, we share eight <a href=\"https:\/\/betterme.world\/articles\/somatic-exercises\/\">somatic exercises<\/a> that are specifically designed to alleviate distress. Each exercise will be accompanied by step-by-step instructions to ensure you can safely and effectively practice them at home.\u00a0<\/span>\r\n\r\n<strong>Running a never-ending rat race, shoving trauma further and further away, falling into self-harming thought patterns, living life that\u2019s eclipsed by constant distress and fear \u2013 this is what an average person goes through every day. Not addressing it will only pull you deeper into a downward spiral. <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_med ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/somatic-exercises-for-distress\/","url":"https:\/\/stage.betterme.world\/articles\/somatic-exercises-for-distress\/","name":"8 Somatic Exercises for Distress, with Step-by-Step Instructions - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/somatic-exercises-for-distress\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/somatic-exercises-for-distress\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/somatic-exercises-for-anxiety.png","dateModified":"2024-12-16T08:35:01+00:00","description":"Explore our guide on 8 \u2605 SOMATIC EXERCISES FOR DISTRESS \u27a4 with Step-by-Step Instructions. Learn how to use body-oriented techniques, from healing hands to grounding, to soothe your mind and ease your worry. 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His articles are focused on providing factual information and helping readers enjoy their fitness journeys. He understands that wellness is an often misunderstood yet deeply rewarding avenue of improving one\u2019s life, which is why he is so committed to encouraging people to live their healthiest lives through his work. When he\u2019s not typing away at his keyboard, he\u2019s indulging his passion for soccer. The motto that guides Jeremy through his life is\u00a0 \u2018Be the change that you wish to see in the world.\u2019","url":"https:\/\/stage.betterme.world\/articles\/author\/jeremymukhwana\/"}]}},"_links":{"self":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/54655","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/users\/41"}],"replies":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=54655"}],"version-history":[{"count":0,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/54655\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/media\/54662"}],"wp:attachment":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=54655"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=54655"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=54655"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=54655"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}