Traditional Western stress management focuses on controlling our thoughts, and many of my clients have tried this over and over – while it’s helpful, it’s just not enough. Incorporating somatic approaches to stress management can help us regulate our nervous systems, build resilience, and find more ease in daily life.

Stress activates the nervous system, often sending us into what many call “fight, flight, freeze, or fawn” responses. I think of these slightly differently, but that’s a post for another day. The key issue here is that our stress response is designed to be activated for 3-15 minutes, then downregulate into our healing and rest states, then for us to go back to living within our nervous system capacity.

This isn’t happening for most people!

So the problem is that when stress becomes chronic, our bodies get stuck in a heightened state, leading to fatigue, tension, anxiety, physical symptoms like headaches or digestive issues, and even auto-immune conditions and other chronic health problems. The key to managing stress isn’t just about thinking differently—it’s about helping the body feel safe and regulated.

You don’t need an hour of meditation to reset your nervous system. Small somatic practices throughout the day can help. Try:

• Box breathing: Inhale for four counts, hold for four, exhale for four, hold for four.
• Grounding through touch: Press your feet into the floor or place a hand on your heart.
• Orienting: Pause and look around you by turning your head and independently moving your eyes. Take in your space, noticing the objects, colours, and shapes (don’t turn this into a to-do list around you!). Notice what happens to your breath, your belly. Orienting signals safety to your brain.

Even though we’re in perpetual motion, most of us aren’t moving our bodies in ways that are supportive to our wellbeing. Moving your body intentionally can help discharge stress:

• Shake it out: A quick full-body shake helps release built-up adrenaline.
• Slow, mindful stretching: Focus on areas of tension (shoulders, jaw, neck, and lower back).
• Dance in your living room: Movement doesn’t have to be structured; playfulness is healing.
• Take up a movement practice: Obviously at Soma we love our yoga (you can check out our timetable here), but any regular, repetitive movement done with intention and breath will stimulate stress-reduction!

So many of us feel pressure to “do it all.” Learning to say no—without guilt—is crucial for stress management. Somatic practice can support this:

• Notice body signals: If your stomach tightens or breath shortens when asked to do something, pause. Take some time before you answer.
• Practice embodied boundaries: Before responding, place a hand on your chest and take a deep breath to check in with what feels right.
• Use a ‘soft no’: “I’d love to help, but I can’t take that on right now.”

This really needs to be its own post (stay tuned) but when we understand the physiology of our womb space, we can change out lives in profound ways:

• Get to know this space: Spend some time connecting in with these tissues, place a hand over your womb and breathe into it. Notice what comes up.
• Prioritise pleasure: Slow down and get to know what you really love, which tastes, textures, movements, sounds, environments etc really light you up. Pleasure does not have to be sexual but by all means, feel free to explore that too!
• If you have a cycle, get to know it: Tracking your cycle is a non-negotiable for burnout prevention. Once you get to know it, you can learn to support your body’s needs during each phase, for next-level health

Consistency matters more than perfection. Even a few minutes of somatic practices each day can help us feel more grounded and resilient. By tending to your nervous system, you’re not only caring for yourself but also creating a calmer, more connected home environment.

Life is demanding, but stress doesn’t have to be overwhelming. By incorporating simple somatic tools, you can navigate the chaos more easily.

And if you’re all over this and it’s still not enough, please know you’re not alone. Many of us are struggling with underlying past stresses that never got a chance to leave our system, meaning each new stress is one more weight we have to carry.

If this sounds like you, please get in touch – this is our area of expertise and we’d love to help you find ease, energy, and presence in your life.