When we think about stress and anxiety, we often think of them as mental or emotional problems. But the truth is, stress and anxiety lives in the body just as much as in the mind. The racing heart, the flushed face, the tight belly, the lump in the throat, the clenched jaw—these are all physical expressions of a nervous system on high alert.
High alert, also known as “fight, flight and freeze” states are often practiced tension patterns that are unconsciously held in the nervous system and body.
Somatic practices such as Feldenkrais®, Somatic Experiencing® (SE), and vagus nerve exercises work by engaging the body directly to help regulate the nervous system and bring these symptoms back into balance.
The Body’s “Bracing” Response
When we feel unsafe—physically or emotionally—our body naturally tightens or braces. This is a protective reflex, built into our nervous system. Over time, if stress or trauma is repeated or unresolved, this bracing pattern can become our “new normal.”
You might notice it most in one area—your shoulders, your jaw, your stomach—but it’s really a whole-body pattern. The muscles are held in subtle readiness, like a car engine idling too high. We may not even notice it until pain, tension, or exhaustion shows up.
This bracing is part of what keeps the nervous system “stuck” in a stress response. Even when the mind tries to relax, the body is still sending messages of tension and threat.
How Somatic Work Helps
Somatic methods invite the body to complete unfinished protective responses and return to a natural rhythm of tension and release.
In Somatic Experiencing, we slow down and track small sensations—tightness, fluttering, warmth, or softening—so the body can discharge survival energy bit by bit, rather than holding it.
In Feldenkrais, we use gentle, mindful movement to bring awareness to habitual patterns. As we learn to move in new, easier ways, the brain updates its sense of safety and control.
Vagus nerve exercises (like HeartMath® Coherence Breathing, Voo-ing, or grounding and orienting to the environment) directly engage the body’s “rest and digest” system, signaling safety and calm.
All of these approaches use the body’s own neurophysiology to shift our inner state. They don’t force relaxation—they invite regulation.
Rewiring How the Brain and Body Communicate
The nervous system learns through experience and repetition. When we bring awareness to how we hold ourselves—our resting muscle tone, our breathing, our posture—we begin to update old patterns in the brain.
This isn’t about “relaxing” in the usual sense; it’s about restoring natural mobility and ease . The body learns that it can mobilize when needed and also rest when it’s safe. Over time, this builds true resilience—the ability to move fluidly between activation and calm.
Tracking: The Practice of Noticing
A simple way to begin is by tracking—noticing what’s happening inside with a non-judgment non-corrective attitude:
Where do you feel effort or holding in your body right now?
Is your breath shallow, deep, or are you holding your breath?
Are your shoulders and arms squeezing in, or are you pressing your tongue into the roof of your mouth or the backs of your teeth?
These small observations tell the nervous system it can let go, that there’s no threat right now. Over time, this gentle awareness helps reduce symptoms like racing heart, heat in the body, or tension in the jaw and chest.
The Takeaway
The body isn’t just the container for our stress—it’s also the pathway out. By learning to sense ourselves, move, and breathe with awareness, we can help our nervous system find its natural balance again. The result isn’t just relief from physical symptoms—it’s a deeper sense of safety and presence in our own skin.
If the ideas in this blog post resonate with you and you’d like to learn more, there are several options. You can join one of the weekly live online Somatic classes — your first class is free. Or you can schedule a free initial consultation to talk about working 1:1 together. Support is available to fit every budget, schedule and location!