As you’re reading this, take a moment to move your head a little from left to right.
Notice anything? Any tightness or stiffness in the neck or shoulders?
If yes, you’re not alone. Studies show that up to 75% of people have neck pain. It's usually due to habitual tension and is common in countries and jobs where people spend a lot of time at a desk.
We live in a culture where “go” is the standard. We spend hours thinking, planning, strategizing, and getting things done. Technology, information, and choices inundate us. Think about all the decisions you have to make from waking up until you go to bed. Consider the stimuli you see and consume. And, the different versions of yourself you can be. And there’s nothing wrong with any of this. Growth happens and is a wonderful result.
The problem is the amount of energy required for this level of thinking. It means we often get very “stuck in our heads”. We can’t switch off from doing mode and can no longer relax or be present in our bodies. We tend to “push through” ignoring the physical signs in the body. Think how many times you’ve stopped after finishing a piece of work. You realize you need to go to the bathroom or get a drink. Specific body patterns cause tension and pain. For example, clenching the jaw or tightening a shoulder.
But the good news is there are simple, free, and easy ways to release this stress and tension. These things can relax us and make us more present. They don't need equipment, experience, or much time. Here are some suggestions for 5 somatic practices you can fit into your day right now.
Alt-title: Woman outdoors in white vest, black leggings
1. Shake it, baby
Think about the natural world for a minute. If a wild animal, for example, a rabbit, has a stressful experience, let’s say a fox chases him. When the chase is over and the rabbit knows he’s finally safe, he’ll find a safe place and shake, stretch, or move vigorously. By doing so, he allows his body and nervous system to let go of fear. Meaning the tension is no longer stored there.
We can replicate this natural instinctive practice as humans. Shaking can help calm and regulate us when we’re stressed or over-stimulated.
Here’s how to replicate the process:
Step-by-step shaking practice
Step 1: Choose an upbeat music track of 2-3 minutes, ideally one that encourages you to shake.
Step 2: Stand up and find a space where you can move freely without bumping into anything.
Step 3: Start with your feet slightly wider than hip width apart and knees soft. Begin to bounce on the spot, and allow this movement to travel up the body into the pelvis, stomach, chest, and shoulders.
Step 4: Change from bouncing into shaking and gently involve the head by moving it from side to side. Allow the movement to travel down the arms, and to the wrists and fingers. Shake your hands in all directions as if you’re trying to get water off your hands.
Don’t feel self-conscious — this practice is very effective in releasing tension. If you feel lightheaded, stop shaking and sit down.
Step 5: Take your time to shake out one leg and then the other.
Step 6: Finally involve the whole body as one unit. Really go for it. Feel your body wobble and shake it in any way that feels good for you — from the top of your head to the tip of your toes. Shake vigorously for 30 seconds to one minute, letting all the tension move out through your hands and feet.
Step 7: When the song ends, stop and check in with how your body feels. You might feel a buzzing or a tingling sensation. Stay still, quiet, and lean into this feeling in your body.
This practice is especially helpful for releasing built-up tension from the shoulders, neck, and upper back. By incorporating these practices into your routine, you can learn to cultivate a greater awareness of your physical sensations — and reduce the impact of stress on your body and mind.
Some further reading on the benefits of shaking and how somatic practices:
- “The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma" by Bessel van der Kolk
- "Shaking Medicine: The Healing Power of Ecstatic Movement" by Bradford Keeney
- "Waking the Tiger: Healing Trauma" by Peter A. Levine
Alt-title: A male and female hand touching
2. Tune in to the sensation you feel in your hands
Hands are so sensitive to vibrations, pressure, and touch that they’re like our antennae to the external world.
Did you know there are 17,000 touch receptors and free nerve endings in the palm alone?
We use our hands for almost everything we do. But are we tuned in to the feelings in our skin?
We express affection through touch — for example, a hug or massage. This affectionate touch is pleasant and relaxing and releases stress.
You can put this into practice by following these steps:
Step-by-step self-massage practice
Step 1: Take a moment to glide your hand across the other. Use very gentle and slow strokes.
Step 2: Caress the top of your hand in a circular motion. Then turn your hand over and do the same on the palm. Try with the fingertips or the whole hand.
Step 3: Discover what feels best for you and what kind of touch you like the most. Stay with this movement for several minutes and notice the impact it has throughout your whole body.
Enjoyed that?
Here are some other ways you can become more sensitive to touch:
Idea 1. Use a soft brush or piece of fabric to lightly stroke your skin, starting from your feet and moving up your body. Pay attention to the sensations you feel and allow yourself to relax.
Idea 2. Take a warm bath or shower and let the water flow over your body. Feel the warm water and tune in to the sensation of touch on your skin.
Idea 3. Spend time in nature and allow the sun, wind, and rain to touch your skin. Notice the different sensations you feel and how your body responds to them.
Touch is a fundamental human need that, when fulfilled, can help us feel more secure and cared for. There are many studies that show the benefits of touch and massage on a physical, mental, and emotional level. These can include reducing anxiety, stress, and pain, and simply providing comfort. Becoming more sensitive to your own touch can enhance your understanding of your body’s needs and responses.
3. Connect with your breath
The most available tool we have at our disposal is breath. It’s free and accessible to all of us. We’re breathing constantly, but we don’t really think about it.
Deep breathing activates the parasympathetic nervous system, promoting relaxation and reducing stress. A longer exhale activates it further.
It’s the “rest and digest” state. It always brings us to a calmer, more relaxed place.
So stop whatever you’re doing right now and tune into your breath:
How are you breathing right now? Where is the breath in your body?
High up in your chest or low down in your body?
Begin to slow down the inhale and the exhale, taking deeper and fuller, nourishing breaths.
Focus on inhaling deeply into the belly, allowing it to expand, and exhaling slowly and completely.
Notice how when you deepen the breath, the rib cage expands.
Try breathing in for a count. An inhale for a count of four and an exhale for a count of six is great to try.
Visualize stress leaving your body with each exhalation.
Wrap up
When you’re constantly on the go, it’s easy for the nervous system to get stuck in fight or flight.
You’re inundated with life demands — from your family responsibilities to your workload, it’s easy to get lost in the shuffle.
That’s why it’s essential to make time for practices that can help bring your body and mind into a more relaxed state. By regularly committing to small changes and practices like these, you can reduce symptoms of stress and feel more relaxed in your body. We hope today’s tips have given you some insights to help you improve your well-being.
To your health!