6 Somatic Therapy Techniques That Will Lower Your Anxiety

Anxiety doesn’t just live in your mind. It actually floods your body. Your heart races, your chest tightens, your jaw clenches, and your thoughts spiral. 

Can you relate?

That’s not all in your head. It’s your nervous system stuck in fight-or-flight mode.

Listen! I have good news for you. Somatic therapy gives you a way out. It doesn’t just focus on talking about your anxiety. Instead, it helps you feel your way through it. You do this by connecting with your body and its natural ability to calm and self-regulate.

At Think Feel Talk Therapy in Plymouth, MI, we use somatic-based methods every day to help clients gently come back to safety, presence, and ease. And today, we’re sharing 6 of our favorite somatic techniques to lower anxiety, ones you can use on your own, too.

Quick Answer: What Are Somatic Therapy Techniques That Will Lower Your Anxiety?

The most effective somatic therapy techniques to lower anxiety include grounding, orienting to safety, progressive muscle relaxation, vocal toning, body scanning, and self-soothing touch. These methods help regulate your nervous system and calm your body's fight-or-flight response naturally.

1. Grounding Through Your Feet 

“Where your attention goes, your energy flows.”

When anxiety pulls you up into your head, grounding pulls you back down to earth—literally. One of the simplest ways to start? Feel your feet.

How to Do It:

• Sit or stand with both feet flat on the floor.

• Shift your weight slowly from heel to toe.

• Press your feet firmly down and notice the sensations. warmth, pressure, stability.

• Wiggle your toes. Curl and uncurl them. Keep breathing slowly.

This helps signal safety to your brain by reconnecting with the here and now. A study published in Frontiers in Psychology shows that grounding techniques can significantly reduce anxiety and PTSD symptoms by regulating the autonomic nervous system.

2. Orienting to Safety 

Anxiety tricks you into thinking danger is everywhere. This technique retrains your nervous system to spot what’s safe instead.

How to Do It:

• Sit somewhere quiet.

• Slowly turn your head side to side, letting your eyes land on different objects.

• Take your time. Pause on anything pleasant or neutral. It can be a plant, a window, a cozy blanket.

• Let your body feel: “I’m safe right now.”

This somatic practice activates the parasympathetic nervous system, helping the body shift out of fight-or-flight mode.

3. Tension & Release (Progressive Muscle Relaxation)

Sometimes, the best way to relax is by tensing up first. Yes, on purpose. This activates the release mechanism in your nervous system and helps you truly let go.

How to Do It:

• Start at your feet. Tense the muscles for 5 seconds.

• Exhale and let go completely.

• Move up through your body: calves, thighs, hands, arms, shoulders, and jaw.

• With each release, imagine your anxiety draining out of your body.

According to the American Psychological Association, progressive muscle relaxation helps reduce anxiety symptoms and can improve overall emotional regulation.

4. Vocal Toning (Humming or Chanting) 

Sound is powerful. Your vagus nerve is a major part of your body’s calming system. It responds to vibration, especially through the throat and chest.

How to Do It:

• Take a deep breath and exhale slowly with a hum: “Mmmmm.”

• Try chanting “Om” or any soft tone that feels soothing.

• Place your hand on your chest or throat to feel the vibration.

• Repeat for 1–2 minutes while breathing slowly.

5. Body Scanning with Curiosity 

Instead of judging or avoiding sensations, get curious. Body scanning helps you connect with what’s happening inside. That awareness creates space for change.

How to Do It:

• Lie down or sit comfortably.

• Close your eyes and breathe gently.

• Start scanning your body from head to toe.

• Notice areas of tension, tingling, heaviness, or openness.

• Say to yourself: “This is what’s here right now, and that’s okay.”

Body awareness increases interoception (the ability to sense internal cues), which is often impaired in people with anxiety.

6. Self-Soothing Through Touch 

Touch is a primal, powerful source of comfort, and yes, you can give it to yourself.

How to Do It:

• Place one hand over your heart and one over your belly.

• Breathe slowly and deeply.

• Gently stroke your arms or cheeks.

• Try a “butterfly hug” by crossing your arms over your chest and tapping slowly, left-right-left.

This kind of intentional touch can signal safety and belonging to your nervous system, helping release oxytocin and calm cortisol spikes.

What Should I Do After Trying Somatic Techniques?

If you’ve been stuck in anxiety for a while, it’s easy to feel like your body is the enemy. But it’s not. It’s actually trying to help. It just needs new tools.

At Think Feel Talk Therapy, we specialize in somatic therapy in Plymouth, MI, working with clients just like you, who are tired of talking about their anxiety and are ready to feel real relief in their bodies.

These techniques are a great starting point, but working with a trained somatic therapist can take your healing much deeper. Whether you’re dealing with chronic stress, trauma, or everyday anxiety, you don’t have to do it alone.

FAQs

Q: What is somatic therapy, and how is it different from talk therapy?
A: Somatic therapy focuses on the connection between mind and body. While talk therapy helps you process thoughts and emotions, somatic therapy helps release stored stress from your nervous system using physical techniques like movement, breathwork, and touch.

Q: How quickly can I expect somatic therapy to help my anxiety?
A: Everyone’s different, but many clients report feeling calmer and more regulated even after just a few sessions. Some techniques can provide immediate short-term relief.

Q: Can I combine somatic therapy with other forms of therapy?
A: Absolutely! At Think Feel Talk Therapy, we often integrate somatic methods with other modalities like CBT, EMDR, and trauma-informed care for a holistic approach.

How Can I Start Somatic Therapy in Plymouth, MI?

If you're in or near Plymouth, MI, and you’re looking for compassionate, somatic-based anxiety therapy, we’re here to help.

Ready to feel more grounded and less overwhelmed? Schedule a somatic therapy session in Plymouth, MI with one of our experienced therapists today.