5 Powerful Somatic Exercises to Instantly Relieve Work Stress
Why Somatic Practices for Stress Relief?
Modern work stress is at an all-time high – about 83% of U.S. workers report experiencing work-related stress, and over half say that stress carries over into their home lifeosha.gov. If you’re one of the many juggling deadlines, emails, and back-to-back meetings, you’ve likely felt that stress in your body as tight shoulders, a clenched jaw, or an uneasy stomach. This is where somatic healing practices come in.
“Somatic” means relating to the body, and somatic exercises focus on the mind-body connection to release tension. Unlike just talking about stress or distracting yourself from it, somatic techniques help physically discharge stress and calm your nervous system. They can be done almost anywhere (even at your desk) and often bring instant relief by tapping into your body’s natural relaxation response. In fact, approaches like yoga, mindful breathing, and gentle movement are proven to reduce stress and anxiety while improving mood. Think of somatic exercises as first aid for workplace stress – quick, accessible, and powerfully effective at helping you reset and find calm in the middle of a hectic day.
Ready to try it out? Here are 5 simple somatic exercises you can do anytime you need to relieve work stress and refocus.
Conscious stretching and movement – key parts of somatic practice – can release tension stored in your body and soothe your mind.
1. Diaphragmatic Belly Breathing
Why it helps: When we’re stressed, our breathing often becomes shallow and rapid (think “chest breathing”). This keeps us in fight-or-flight mode. Deep belly breathing does the opposite – it engages the diaphragm and vagus nerve to activate your parasympathetic (“rest and digest”) response, lowering heart rate and cortisol. Somatic breathwork is a fast-track to relaxation.
How to do it: Sit or stand comfortably. Inhale slowly through your nose for a count of 4, sending the breath deep into your belly (your abdomen should expand). Hold for a second, then exhale through your mouth for a count of 6–8, allowing your belly to fall. Repeat for a few minutes. As you breathe, focus all your attention on the sensation of the air filling and leaving your body. If your mind wanders, gently bring it back to the breath. After a few rounds, you’ll likely notice a sense of calm washing over you.
Bonus tip: Try the popular 4-7-8 technique (inhale 4, hold 7, exhale 8) or simply elongate your exhales – longer exhales amplify relaxation. Even a 2-minute belly breathing break during work can release built-up tension and clear your head.
2. Progressive Muscle Relaxation
Why it helps: Stress often shows up as muscle tension – tight neck, stiff shoulders, clenched fists. Progressive muscle relaxation (PMR) is a somatic exercise where you deliberately tense and then release muscle groups, which helps the body fully relax. It’s been found to lower anxiety and even reduce physical stress markers like cortisol when practiced regularly (one study showed PMR can reduce cortisol levels by around 10% after sessions).
How to do it: Start either at your feet or your head. For example, if starting at feet: Curl your toes and tense the muscles in your feet as hard as is comfortable for 5 seconds… then release completely. Next, tighten your calves for 5 seconds… and release. Move upward: thighs, glutes, abdomen, hands, arms, shoulders, and face – tensing each for a few seconds then letting go. Notice the feeling of relaxation that floods each area after the tension. By the time you’ve gone through the major muscle groups, you’ll likely feel significantly looser and lighter. This exercise not only calms your body but also brings mindful awareness to physical sensations, anchoring you in the present.
When to use: PMR is great during a lunch break or after a particularly stressful meeting. It’s also fantastic before bed to unwind.
3. Grounding Through the Senses
Why it helps: Work stress often yanks us into our head – swirling thoughts of “what if, what next”. A grounding exercise pulls you back into your body and the present moment by tuning into your senses. This somatic technique can instantly interrupt anxious thought loops and induce calm.
How to do it (5-4-3-2-1 method): Wherever you are, pause and identify:
5 things you can see (e.g., your computer, a plant, the blue sky outside… really look at them).
4 things you can feel (your feet on the floor, the fabric of your shirt, the chair supporting your back, the cool air on your skin).
3 things you can hear (distant chatter, the hum of the AC, birds chirping).
2 things you can smell (maybe your coffee or lunch, or simply the neutral office smell).
1 thing you can taste (even just the lingering taste of toothpaste or gum).
As you mentally catalog these sensations, breathe deeply. This simple exercise engages different brain areas and gently shifts you out of stress mode. It’s remarkably effective at reducing acute anxiety by reconnecting you with your immediate environment (rather than the stress in your head).
4. Shake It Out (Somatic Shaking)
Why it helps: Ever notice how a dog shakes after a stressful encounter? That shaking is a natural way to reset the nervous system. We humans can use somatic shaking or movement to dispel stress hormones and adrenaline after (or during) high-pressure moments. It might feel silly at first, but it’s highly effective for instant relief.
How to do it: Stand up (if you have a private moment) and literally shake your body. Start gently bouncing on your knees. Let your arms flop and tremble, your shoulders jiggle, even your cheeks if possible. You can shake for 30 seconds to a minute, breathing deeply. Imagine stress flying off your body as you do this. If you can’t stand, even shaking out your hands and arms vigorously for 15 seconds helps. Some people also like to tighten their body and then wiggle everything loose.
This works by releasing muscular tension and signaling to your primal brain that the “threat” has passed. It can feel incredibly refreshing – many people report feeling an immediate rush of relief and sometimes even a bit of laughter (which itself is therapeutic!).
5. Mindful Stretch Break (Neck, Shoulders, Back)
Why it helps: Stress often accumulates in certain areas – especially the neck and shoulders for desk workers. A short, mindful stretch not only eases the physical knots but also gives you a mental pause. By focusing on the stretch and your breath, you’re practicing mindfulness (a form of moving meditation) which reduces stress hormones and lowers muscle tension.
How to do it: Try a quick routine:
Neck stretch: Gently drop your right ear toward your right shoulder, feeling the stretch on the left side of your neck. Breathe and hold for 5–10 seconds. Repeat on the other side. Then look down, chin to chest, to release the back of the neck.
Shoulder rolls: Inhale and roll your shoulders up toward your ears, exhale and roll them back and down. Do this slowly 5 times. Feel the knots loosening.
Chest/arm opener: Clasp your hands behind your lower back and gently lift them (or simply stretch your arms back) – this opens a tight chest from hunching over a desk.
Upper back stretch: Give yourself a hug with both arms, tucking your chin, and slightly round forward to stretch between the shoulder blades.
Forward fold (if possible): Stand up, bend your knees slightly and fold forward, letting your arms dangle. Sway a bit. This calms the nervous system. Roll up slowly.
As you do each stretch, inhale deeply into the tight spot and exhale, imagining the muscle softening. Conscious stretching combines physical relief with mindfulness, which is why practices like yoga are celebrated for stress relief. Even a couple of minutes of this can reset your posture and mood.
Bringing Somatic Healing into Your Workday
The beauty of these somatic exercises is that they are simple, quick, and require no special equipment. You can do breathing exercises in a meeting (no one will know!), a bit of muscle relaxation at your desk, or a shaking session in the restroom stall if needed. By actively listening to your body and releasing tension throughout the day, you prevent stress from snowballing.
Remember, our bodies often know how to calm down if we give them the chance. By focusing on bodily sensations and movement, you’re essentially telling your nervous system “you’re safe” – which short-circuits the stress response. Over time, regularly practicing these techniques can raise your baseline for stress tolerance. One noteworthy point: body-focused practices like yoga, tai chi, and dance have been scientifically shown to reduce stress and anxiety while improving overall mental health. In other words, moving your body mindfully is one of the best stress medicines out there.
Next time you feel the tension rising at work, give one of these exercises a try. They are your mini toolkit for instant relief – like hitting the reset button for your mind-body state.
Lastly, be gentle with yourself. The goal of somatic practice is not to perform a perfect exercise, but to support yourself in feeling better. There’s no right or wrong – whatever helps you release and feel more grounded is great.
Ready to feel more at home in your body and less controlled by work stress? Consider integrating somatic healing practices into your daily routine – and if you want guidance, I’m here to help. As a holistic wellness coach, I can personally walk you through tailored somatic exercises and stress-relief techniques that fit your lifestyle. Book a friendly, free discovery call to get started. Together, let’s transform that work stress into calm resilience, one mindful movement at a time. You deserve to thrive in your work and your wellbeing!
💛 KD
Sources & Further Reading:
Ogden, P., Minton, K., & Pain, C. (2006). Trauma and the Body: A Sensorimotor Approach to Psychotherapy.
National Library of Medicine. (2020). Somatic experiencing: Using interoception and proprioception as core elements of trauma therapy.
Psychology Today. (2022). Somatic Therapy: What It Is and How It Helps.