Somatic Exercises for Stress: 6 Ways to Release It From Your Body

Stress has built up in your body: your shoulders feel like concrete, your jaw is tight, and a long day has left you wound up rather than tired. You want something that works with the body, not just more thinking.

In short: exercises that combine slow breath with movement and release, such as shaking out the limbs, rocking, gentle twists and pressing into the floor, can help your body let go of stress. They work best as a regular practice rather than a one-off.

How stress shows up in the body

When you feel stressed, your body releases stress hormones. Your heart pounds, your breathing speeds up and your muscles tense (Harvard Health). The NHS lists physical signs of stress including stomach problems, stress headaches and other odd pains, including muscle pain. Long-term stress can lead to feeling physically, mentally and emotionally exhausted.

Because stress lives partly in the body, it makes sense to give the body something to do with it. Somatic movement helps you notice where you are holding on and gives you a gentle way to let go. For a broader introduction, see our guide to somatic exercises.

It is worth being honest: research on somatic exercises specifically is limited. A wider body of research looks at mind-body movement, such as yoga and tai chi, and suggests that some people feel less anxious after regular practice, though the evidence is mixed and often low in certainty. Treat the exercises below as a gentle practice to try, not a treatment.

Move slowly, keep within comfort, and stop if anything hurts. If you have an injury or medical condition, or are not normally active, check with a doctor first.

1. Shake out

1. Stand with soft knees, feet about hip-width apart.
2. Loosely shake out your hands and wrists, as if flicking off water.
3. Let the shake travel into your arms and shoulders, then your legs if that feels good.
4. After 30 to 60 seconds, slow down and stand still. Notice your breath and any tingling.

2. Rocking

1. Sit on a chair, or on the floor with your knees bent.
2. Begin rocking slowly from side to side, or forwards and backwards, in a small, easy rhythm.
3. Let your jaw and shoulders soften as you rock.
4. Continue for about a minute, then let the movement fade until you are still.

3. Push and release

1. Stand facing a wall and place your hands on it at shoulder height.
2. On an exhale, gently push into the wall for a few seconds, without straining.
3. Release slowly and let your arms drop. Notice the difference between pushing and letting go.
4. Repeat three to five times. You can also press your feet into the floor and release in the same way.

4. Gentle twist

1. Sit tall on a chair or the floor.
2. On an exhale, slowly turn your upper body to one side, letting your head follow last.
3. Pause and breathe, then slowly unwind and repeat on the other side.
4. Keep the twist soft, and never force it.

5. Jaw and face release

1. Notice whether your teeth are touching or your jaw is clenched.
2. Let your lips close and your teeth part slightly, as if your tongue is resting loosely in your mouth.
3. Gently open your mouth as if for a slow, silent yawn, then let it close.
4. Softly massage your cheeks and temples with your fingertips for a few breaths.

6. Rest and notice

1. Lie on your back or sit comfortably.
2. Place a hand on your belly and breathe slowly, with a longer exhale.
3. For a minute or two, notice your body without trying to change anything. Where do you feel warmth, heaviness or tingling?

What you might notice: a softer jaw and shoulders, a slower breath, warmth or tingling, or simply a bit more awareness. Some people notice very little at first, and that is fine. How to stop: pause whenever you wish, open your eyes, look around and take a few easy breaths.

A 10-minute stress routine

Put the six exercises together in this order:

1. Shake out: 1 minute
2. Rocking: 2 minutes
3. Push and release: 2 minutes
4. Gentle twist: 1 minute each side
5. Jaw and face release: 1 minute
6. Rest and notice: 2 minutes

A short version for the workday (about 3 minutes): seated jaw release, a few shoulder rolls, press your feet into the floor and release, then take five slow breaths with a longer exhale. Many of the exercises can be done at your desk.

Short and regular works best, and mid-afternoon, after work or before bed are common times to try. If you need relief quickly, the 5-minute stress release is a shorter guided option.

When to look for more support

These practices are gentle, but they do not replace care. If stress is overwhelming, affecting your sleep or mood for weeks, or you are having panic attacks, please speak with a doctor or mental-health professional. For more body-based ideas, see stress release exercises and our guide to releasing tension in the shoulders, jaw and hips. When you are ready to go a little deeper, try a guided shaking routine.