How to Practice Somatic Exercises for Stress Relief in Just 5 Minutes a Day

A Gentle Body-Based Approach to Everyday Stress Relief

If stress feels like a tight chest, a restless body, or a constant hum of tension beneath the surface, you are not alone. Many people experience stress physically long before they recognise it mentally. 

Somatic exercises provide a calming, grounding approach to releasing built-up tension by working with the body rather than against it.

This short practice is designed for real life. No equipment. No special setting. Just five minutes of slow, soothing movement that helps your nervous system feel safer and more settled.

As a public health professional, I often remind clients that sustainable stress relief does not come from extremes. It comes from small, repeated signals of safety.

What Somatic Exercises Mean in Simple Terms

Somatic exercises focus on how your body feels from the inside. Instead of pushing, stretching, or perfecting movement, the goal is awareness, comfort, and control.

According to trauma-informed research, the body responds to gentle sensory input by shifting out of stress mode and into a calmer state. 

This explains why slow movement, comforting touch, and rhythmic motion can feel deeply relaxing even when nothing else works.

This body-based approach highlights a crucial health principle: our physical state and emotional balance are inextricably linked, and by calming the nervous system, we can effectively reset our mental well-being.

Why Five Minutes Can Make a Real Difference

Many people assume stress relief requires long routines or strict discipline. Research in nervous system regulation suggests otherwise. Short, consistent practices are often more effective than occasional long sessions.

According to studies on stress regulation, even brief periods of calming sensory input can reduce tension and improve emotional clarity. This means five focused minutes can genuinely help reset your system.

This principle mirrors findings discussed in Unlock Instant Calm with Acupressure, where light pressure and awareness helped activate relaxation responses quickly.

A Five-Minute Somatic Routine for Beginners

The Butterfly Self-Hug

Start by standing or sitting comfortably. Open your arms wide, then gently wrap them around your body as if hugging yourself.

Move slowly. Choose a pace that feels safe and soothing. You may notice warmth, a deeper breath, or a soft emotional release. 

According to nervous system research, signs such as sighing or yawning often indicate that the body is shifting into a calmer state.

Pause for a moment before continuing.

Collarbone Touch for Gentle Release

Place your fingers along your collarbone, then move slightly inward to the soft hollow near your shoulder. Apply light pressure in small circles.

Research in traditional body-based practices suggests this area is linked to emotional tension and release. While the science is still emerging, many people report feeling calmer and more grounded after this gentle touch.

Switch sides slowly and stay present with the sensation.

This sensory approach reflects themes explored in Dopamine Mocktails: The Dry January Trend, where gentle physical cues replaced overstimulation.

Alternating Butterfly Tapping

Cross your arms over your chest and begin tapping left and right in an easy rhythm. 

According to bilateral stimulation research, alternating movement can help calm an overstimulated nervous system. Keep the rhythm slow and comforting rather than fast.

Notice the grounding effect as your body settles.

Self Havening Through Comforting Touch

Self havening involves using nurturing touch to create a sense of safety. You might gently squeeze your arms, brush your shoulders, or apply steady pressure wherever feels right.

Public health research increasingly recognises the role of safe touch in emotional regulation. This is not about technique. It is about comfort and choice.

Heart Centred Circling

Rub your hands together until they feel warm. Place them over your chest and begin slow circular movements.

According to studies on interoception, paying attention to internal sensations improves emotional awareness and calm. Switch direction after a few breaths.

This movement often creates a feeling of warmth, softness, and emotional ease.

Spinal Swaying to Release Tension

Allow your upper body to sway gently from side to side. Let your spine move freely.

Research suggests that natural, unstructured movement helps release stored tension and improves circulation. Many people describe feeling lighter or clearer after this step.

If this resonates, you may also enjoy Proven Techniques for Boosting Health and Energy with Yoga Nidra, which uses body awareness for deep restoration.

Gentle Shaking and Rest

Finish by lightly shaking your arms, legs, or whole body for around twenty seconds.

Then stop and rest. Notice how your body feels without trying to change anything. 

According to nervous system science, this pause allows the calming effects to settle fully.

Why Somatic Exercises Support Long-Term Stress Relief

Public health research increasingly shows that stress is not just mental. It is physical, sensory, and cumulative.

According to trauma-informed studies, the body holds stress until it is given a safe way to release it. Somatic exercises provide that outlet through gentle movement and awareness rather than force.

This perspective aligns with insights shared in Why Your Smartwatch Is Lying About Your Sleep, reminding us that true wellbeing often starts inside the body rather than on a screen.

Making This Practice Part of Daily Life

Consistency matters more than intensity. Five minutes each day can build resilience over time.

Choose a quiet moment. Wear comfortable clothes. Approach the practice with curiosity rather than pressure.

Your nervous system responds best when it feels respected.

Frequently Asked Questions

• Are somatic exercises safe for beginners?

Yes. They are gentle, adaptable, and designed to be guided by comfort rather than effort.

• How quickly do somatic exercises reduce stress?

Many people feel calmer immediately, while long-term benefits build with regular practice.

• Do I need special training to practice somatics?

No. These exercises are simple and intuitive.

• Can somatic exercises help with sleep quality?

Research suggests that calming the nervous system may support deeper, more restful sleep.

References

• Bessel van der Kolk, B. A. (2014). The body keeps the score: Brain, mind, and body in the healing of trauma. Viking.

• Porges, S. W. (2011). The polyvagal theory: Neurophysiological foundations of emotions, attachment, communication, and self-regulation. W. W. Norton and Company.

• Visuals and infographics designed by Jane's Health Insider to illustrate key wellness concepts.

Written by Jane Brown

Jane once tried to crown herself “The Nutty Wellness Queen,” but no one listened. So she settles for being an irreverent Content Writer and Health & Wellness Enthusiast who makes YouTube videos and snacks on anything with nuts.