God made us in His image. Our bodies are miracles. Only the Creator of the heavens and earth could have designed such brilliant, complex, sophisticated vessels. He asks us to steward our bodies well, for His glory and honor. Just like eating healthy and being active, tending to our nervous system, is part of our good stewardship.
Somatic tools for nervous system regulation are body-based practices used to promote balance and capacity within the nervous system. These tools work directly with our biology, which also drives our emotional and mental states. These are very simple tools that work with God’s brilliant design of our bodies. Here are several somatic techniques that can be used to help support the nervous system:
Orienting to the Present
helps bring your attention back to your present environment. Open your visual field by slowly exploring what is around you. Engage each of your five senses (sight, sound, smell, touch, and taste) to reconnect with the here and now. Best to do this while also being aware of how your body is connected to the ground or a surface (such as a chair, floor, bed). Can also do this while on a walk.
Tension/Release Exercises
involves intentionally contracting muscles and then relaxing them to release physical tension that may be stored in the body due to stress or trauma. You can gently clench your fists, tense your shoulders, or contract your entire body. Hold the tension for a few seconds, then release it and feel the contrast between tension and relaxation.
Body Scanning, Somatic Tracking
involves scanning through each part of your body, from your toes to your head bringing focused awareness to bodily sensations, observing them without judgment, and gradually shifting perceptions of pain or discomfort. Its goal is to learn how to be with and allow different feelings and sensations in the body through a lens of safety. By accepting and observing sensations without fear or judgment, the body can gradually release its protective responses and allow for healing.
Self-Soothing Touch
Touching, tapping or gently stroking certain parts of your body, such as your arms, chest, or neck, can help activate the body’s relaxation response and release tension. Just like you would rub or tap a child’s back, this form of self-touch can create a sense of containment and therefore calming effect helping the body feel safe.
Gentle Movement and/or Dance
Gentle movement, stretching or dance can help shift the state of the body and release tension or emotions. The idea is to move freely without judgment, stay present with sensations and follow your body’s impulse. This type of unchoreographed movement helps reconnect to the body in a safe, non-threatening way and can restore ease and peace in the nervous system.
These somatic tools help release tension, overwhelm, and emotional overload. They reorganize our biology back to the regulated and healthy state God designed us to primarily live in. Regular use of these techniques can help keep the nervous system in a balanced state, promoting emotional resilience and mental well-being.
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