Gentle Somatic Practices
A Quiet Word Before You Begin
When the nervous system is sensitised during the healing process, the body can sometimes feel restless, overwhelmed, or on constant alert. Many Bravehearts describe feeling as though their nervous system is in overdrive or 'stuck in survival mode'. During these times, it can help to offer the body small signals of safety and steadiness.
Somatic practices are gentle ways of doing this. They involve simple actions such as noticing your surroundings, feeling the support of the floor beneath your feet, or placing a hand over your heart. These practices are not about forcing the body to change or making symptoms disappear. Instead, they are small invitations for the nervous system to settle and remember moments of calm while healing continues.
Please approach these practices with kindness towards yourself. Use only what feels supportive, and feel free to move slowly and pause whenever you need to.
If you are feeling overwhelmed right now, you may wish to press play and follow this short grounding practice.
Gentle Nervous System Reset
Orienting to the Environment
Slowly look around the room and notice a few neutral or pleasant things.
You might quietly name them to yourself:
• I see the window
• I see the chair
• I see the light coming through the curtain
This simple practice helps the brain recognise that the environment is safe enough in this moment.
Hand on Heart
Place a hand gently over your heart or chest.
Allow the hand to rest there for a moment.
You might say softly:
'I am here with myself.'
'My body is doing its best to heal.'
Gentle touch can help calm the nervous system.
Grounding Through the Feet
Sit comfortably and place both feet on the floor.
Press the feet gently into the ground and notice the support beneath you.
You might remind yourself:
'The floor is holding me.'
This helps the body feel more stable and supported.
Gentle Rocking
If it feels comfortable, allow your body to rock slowly from side to side or forward and back.
Keep the movement small and slow.
Rhythmic movement can be naturally soothing to the nervous system.
Self-Containment
Cross your arms and gently hold your upper arms or shoulders.
You can also place one hand on the chest and one on the abdomen.
Hold for a few moments and simply notice the contact.
This practice can create a feeling of safety and containment when sensations feel overwhelming.
Butterfly Hug
Cross your arms over your chest so your hands rest on your shoulders or upper arms.
Gently tap left and right in a slow alternating rhythm.
Keep the tapping soft and steady.
This simple bilateral movement can help the nervous system settle and restore a sense of balance.
When Symptom Are Intense
5-4-3-2-1 Grounding
Look around the room and gently name:
• 5 things you can see
• 4 things you can touch
• 3 things you can hear
• 2 things you can smell
• 1 thing you can taste
Pattern Interrupt
When the mind becomes stuck in loops of worry or symptom monitoring, give the brain a small task:
• count backwards from 50 by 3s
• say the months of the year backwards
• name animals A–Z
This gently shifts the brain away from alarm signals.
A Gentle Reminder
Somatic practices are not about forcing the body to change or making symptoms disappear.
They are simply small invitations for the nervous system to experience moments of steadiness and safety while healing continues.
Even brief moments of grounding and self-soothing can help the body gradually rediscover balance.
Please move slowly and kindly with yourself as you explore these practices.