Somatic Tools: Regulating the Nervous System Beyond Cognition
Anxiety and depression are often viewed through a cognitive or emotional lens, yet both are deeply rooted in the body’s physiological responses to stress. When an individual is hypervigilant (overactive, anxious, panicked) or hypovigilant (disconnected, numb, dissociated), their nervous system is operating outside the “window of tolerance”—the optimal zone where they can process experiences with relative ease. These states trigger the fear center of the brain, activating the fight-flight-freeze response and diminishing cognitive capacity. In such moments, somatic (body-based) tools can be particularly effective in helping to restore regulation and balance.
Understanding the Somatic Approach
The somatic approach to mental health recognizes that trauma, stress, and emotions are stored in the body. When cognitive functions are impaired due to nervous system dysregulation, attempting to “think” one’s way out of anxiety or depression can be ineffective. Instead, using the body as a gateway to calm the nervous system can help restore cognitive clarity and emotional balance.
Somatic Tools for Regulating the Nervous System
The following somatic tools help shift the body back into a regulated state, allowing cognitive and emotional functioning to return to a more manageable level.
1. Grounding Techniques
Grounding helps reconnect the body to the present moment, counteracting both hypervigilance and hypovigilance.
5-4-3-2-1 Sensory Awareness: Identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.
Feet on the Floor: Pressing the feet firmly against the ground and noticing sensations helps anchor the body in the present.
Holding an Object: Holding a weighted or textured object, such as a stone or piece of fabric, can offer a tangible focus point.
2. Breathwork for Regulation
Breathwork activates the parasympathetic nervous system, which counterbalances the fight-flight-freeze response.
Box Breathing: Inhale for four counts, hold for four counts, exhale for four counts, hold for four counts.
Extended Exhale Breathing: Inhale for four counts and exhale for six to eight counts to encourage relaxation.
Belly Breathing: Placing a hand on the belly and breathing deeply can signal safety to the nervous system.
3. Movement-Based Techniques
Intentional movement helps release stored stress and regulate energy levels.
Shaking: Lightly shaking the body (as animals do after a stressor) can discharge excess adrenaline and reset the nervous system.
Somatic Stretching: Slow, mindful stretching can restore proprioception (body awareness) and ease muscular tension.
Walking or Rocking: Gentle rhythmic movement, such as rocking in a chair or walking, can soothe an overactive nervous system.
4. Vagal Nerve Stimulation
The vagus nerve plays a key role in emotional regulation and can be activated through:
Humming or Chanting: Vibrations stimulate the vagus nerve, fostering relaxation.
Gargling Water: This simple practice stimulates the vagus nerve, engaging the parasympathetic response.
Cold Water Splashing: Splashing the face with cold water can help reset the nervous system by activating the dive reflex.
5. Touch and Self-Soothing Practices
Touch can send signals of safety and comfort to the nervous system.
Havening Technique: Rubbing the upper arms, hands, or face in a slow, soothing motion can create a sense of security.
Weighted Blanket or Pressure Stimulation: Applying gentle pressure with a blanket or self-hugging can have a calming effect.
Hand Over Heart: Placing a hand over the heart and taking slow breaths can activate the body’s calming response.
Integrating Somatic Tools into Daily Life
For these tools to be effective, consistency is key. Engaging in somatic practices throughout the day can build nervous system resilience, making it easier to stay within the window of tolerance. These techniques can also be integrated into therapy alongside cognitive approaches, ensuring a holistic method for managing anxiety and depression.
Conclusion
When the brain is overwhelmed by stress, fear, or depressive symptoms, cognitive-based interventions alone may not be sufficient. By turning to the body and engaging in somatic tools, individuals can regulate their nervous system, restore a sense of safety, and regain access to cognitive and emotional balance. Practicing these tools regularly can help expand the window of tolerance, allowing for greater resilience in the face of life’s stressors.
References
Van der Kolk, B. (2014). The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma. Viking.
Levine, P. A. (1997). Waking the Tiger: Healing Trauma. North Atlantic Books.
Porges, S. W. (2011). The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, and Self-Regulation. W.W. Norton & Company.
Ogden, P., Minton, K., & Pain, C. (2006). Trauma and the Body: A Sensorimotor Approach to Psychotherapy. W.W. Norton & Company.
Nijenhuis, E. (2015). The Trinity of Trauma: Ignorance, Fragility, and Control. Vandenhoeck & Ruprecht.
