Somatic Exercises for Therapy: Tools for Between Sessions

Therapy doesn't only happen in the therapy room. Some of the most meaningful changes occur in the moments between sessions, when you begin to notice your body, emotions, and reactions in everyday life. One way to continue this work is through somatic exercises.

Somatic practices focus on the connection between the mind and body. They are designed to help you become more aware of physical sensations, regulate your nervous system, and develop a greater sense of safety and resilience. Rather than trying to "fix" difficult emotions, these exercises invite you to gently notice your experience and respond with curiosity.

Below are several simple, evidence-informed somatic exercises you can practice between therapy sessions. They are not a replacement for therapy, but they can help reinforce the work you're already doing.

Why the Body Matters

Our bodies often respond to stress long before our minds make sense of what's happening. You might notice:

• Tightness in your shoulders

• A racing heart

• A clenched jaw

• Shallow breathing

• Feeling numb or disconnected

These are natural nervous system responses. Learning to recognize them early can help you respond with greater awareness rather than reacting automatically.

Examples of Somatic Exercises for Therapy

Somatic exercises increase your ability to notice these signals and gently guide your nervous system toward greater balance.

1. Body Scan

A body scan helps strengthen awareness of physical sensations without judgment.

Try this:

• Sit or lie comfortably.

• Close your eyes if it feels comfortable.

• Slowly move your attention from your feet to the top of your head.

• Notice sensations such as warmth, tension, tingling, heaviness, or ease.

• If you notice tension, simply acknowledge it rather than trying to change it.

Spend 5–10 minutes observing your body with curiosity.

Ask yourself:

• Where do I feel the most tension?

• Where do I notice ease?

• What is my body communicating today?

2. Orienting to Safety

When we're stressed, our attention naturally narrows toward perceived threats. Orienting

helps remind the nervous system that the present moment may be safe.

Practice:

Slowly look around the room.

Notice:

• Five colors

• Four objects

• Three sounds

• Two textures

• One thing that feels comforting

Allow your eyes to move slowly rather than quickly scanning.

Notice if your breathing changes as you look around.

3. Grounding Through Your Feet

Grounding can help during moments of anxiety or overwhelm.

Stand or sit with both feet on the floor.

Notice:

• The pressure beneath your feet.

• The support of the floor.

• The weight of your body.

Gently press your feet downward for several breaths.

Imagine your body being supported by the ground beneath you.

This exercise can be especially helpful before difficult conversations, meetings, or after stressful experiences.

4. Regulating with Breath

Breathing patterns often change during stress. Slowing the exhale can help activate the body's calming response.

Try:

• Inhale for 4 counts.

• Exhale for 6 counts.

Continue for one to three minutes.

The goal isn't perfect breathing—it's allowing your breath to become slower and more comfortable.

If slowing your breath increases discomfort, return to your natural breathing rhythm and discuss this experience with your therapist.

5. Pendulation

Instead of focusing only on distress, pendulation involves gently moving your attention between areas of discomfort and areas that feel neutral or pleasant.

For example:

Notice tension in your shoulders.

Then shift your attention to:

• Warm hands

• Comfortable feet

• The support of your chair

Move back and forth between the two experiences.

This helps the nervous system learn that difficult sensations can exist alongside feelings of comfort and safety.

6. Self-Holding

Supportive touch can sometimes create a sense of grounding.

Try placing:

• One hand over your heart

• One hand over your abdomen

• Or gently wrapping your arms around yourself

Notice:

• The warmth of your hands

• The pressure against your body

• Your breathing

Stay for several breaths without forcing yourself to feel any particular emotion.

7. Gentle Movement

Stress often leaves energy "stuck" in the body.

Simple movement may help.

Consider:

• Rolling your shoulders

• Stretching your neck

• Walking slowly

• Shaking out your hands

• Swaying gently while standing

Focus less on exercise and more on noticing how your body feels as it moves.

8. Tracking Sensations

Throughout the day, pause for one minute and ask:

• What sensations am I noticing right now?

• Are they changing?

• Where do I feel them?

• How intense are they?

Avoid labeling sensations as "good" or "bad."

Simply notice them.

Over time, this practice strengthens your awareness of your body's signals before stress becomes overwhelming.

Making Somatic Practice Sustainable

Consistency is more important than duration.

Rather than practicing for 30 minutes once a week, aim for:

• 2–5 minutes each day

• A brief check-in after work

• A grounding exercise before bed

• An orienting practice before stressful situations

Small moments of awareness often create meaningful changes over time.

A Gentle Reminder

There is no "right" way to experience these exercises.

Some days you may notice significant changes. Other days you may notice very little. Both experiences are normal.

If an exercise brings up intense emotions, memories, or feelings of overwhelm, stop the practice and return to something that feels grounding, such as noticing your surroundings or connecting with a trusted person. Be sure to discuss these experiences with your therapist during your next session so they can help you determine which practices are most supportive for you.

Continuing the Work Together

Therapy is a collaborative process, and the skills you practice between sessions can deepen the progress you make over time. Somatic exercises offer a gentle way to build awareness, strengthen nervous system regulation, and develop a more compassionate relationship with your body.

If you're curious about incorporating body-based approaches into therapy, we can explore which exercises best fit your goals, experiences, and nervous system. Together, we can create a personalized toolkit that supports your healing both inside and outside the therapy room.

If you are looking for therapy in Kitchener-Waterloo or virtual therapy in Ontario, I invite you to reach out anytime.

BOOK A FREE CONSULTATION

Best,

Juliana