5 Calming Somatic Exercises That Take Less Than 5 minutes

Posted: May 22, 2025

We all have moments where we feel dysregulated or overstimulated. While healing your nervous system can take time, having a few quick exercises to soothe yourself in times of distress certainly come in handy. Next time you’re feeling anxious or uneasy in your body, try out one of these somatic regulation exercises (that all take 5 minutes or less).

Exhale-focused breathing

Using your breath is a powerful way to invite calm anytime and anyplace! Extending the length of your exhales can calm the nervous system, reduce stress and anxiety, and improve heart rate variability.

Bring your attention to your breath
Gently extend the length of your exhale to about double the length of your exhale; for example, inhale for a count of 3 and exhale for a count of G
Continue this breath cycle for 2-3 minutes

Ice Pack

The mammalian dive reflex is a survival mechanism that is activated in cold water, and was designed to help ensure survival in situations like being underwater or hypothermia. When activated, our heart rate slows and blood flows towards major organs, creating a calming effect on our body’s stress response.

Find an ice pack or small bag of frozen vegetables
Wrap in a cloth or towel to protect your skin
Place the wrapped ice pack on your cheeks or forehead
Focus on the sensation of the ice pack against your skin while taking slow, deep breaths for 2-3 minutes

Note: if you have a heart condition, check in with your doctor before trying this exercise as it will slow your heart rate.

5, 4, 3, 2, 1 Technique

This technique helps bring you into the present moment, engaging your senses to increase emotional regulation. Shifting your focus away from your internal experience and towards your external environment can build nervous system flexibility.

Identify and name (aloud or silently) 5 things you can see.
Identify and name (aloud or silently) 4 things you can reach out and touch.
Identify and name (aloud or silently) 3 things you can hear.
Identify and name (aloud or silently) 2 things you can smell.
Identify and name (aloud or silently) 1 thing you can taste.

Legs Up the Wall

This simple posture uses gravity to move blood flow away from the legs and towards the upper body, which can reduce anxiety and tension. Try this one out before bed to help encourage better sleep!

Sit with one side against a clear wall space, your knees bent and feet drawn in toward your hips.
Swing your legs up against the wall as you turn to lie flat on your back.
Place your hips against the wall or slightly away. For more comfort, try sliding a cushion, folded blanket, or bolster under your hips.
Rest your arms in any comfortable position, such as by your sides palms up or one hand on your heart and the other on your stomach.
Aim to stay in this position for 5 minutes.

Eye Presses

When we think of tension in our bodies, we may not immediately consider our eyes. But our eye muscles are often strained or tense due to things like screens, poor lighting or air quality, stress, or fatigue.

Quickly rub your hands together to generate warmth.
Close your eyes and gently place your warm palms over them.
Apply gentle pressure.
Take deep breaths as you hold this pressure for 20-30 seconds.
Gently release and open your eyes.

Try out a few of these exercises the next time you’re feeling overwhelmed and experiment with what works for your body. Consistent practice of these techniques will aid in increasing nervous system regulation and bring a sense of calm to your day.