Managing Stress Through Somatic and Holistic Tools: Healing the Nervous System and Unresolved Wounds
Somatic and holistic strategies that are effective at regulating the brain and nervous system, as well as, methods to heal unresolved pain and wounding that are likely at the root of chronic stress within the body.
In today’s fast-paced world, stress has become a constant companion for many of us. From the pressure of work, to personal challenges, it often feels like we’re on high alert, perpetually stuck in hustle mode. As holistic therapists we see many people who experience chronic stress and dysregulation, often without realizing that much of their current stress is deeply rooted in unresolved past pain. To truly manage and reduce stress, we must focus not only on what’s happening in the present but also on healing the emotional wounds that keep our nervous system on edge.
Let’s explore some of the somatic and holistic tools we can use to regulate the brain and nervous system and why healing from the past is essential for long-term well-being.
Understanding the Brain-Body Connection
The first tool in managing stress holistically is to understand the intimate connection between the brain, body and nervous system because stress doesn’t just live in the mind; it’s a full-body experience. To better understand the neurobiology of stress, or, to be walked through what happens in your brain and body under stress head to our previous blog titled, “The Neurobiology of Stress AKA How Stress Works”.
Somatic Tools for Nervous System Regulation
Somatic practices are body-based techniques that help release tension, discharge stress and bring the energy of the nervous system back into a regulated, or, balanced state. Here are a few somatic strategies we recommend for managing stress:
1. Deep Breathing and Breathwork
Even though it may seem too simple to work, breathing is actually one of the most powerful tools we have to regulate the nervous system because of its direct link to the autonomic nervous system. Deep, mindful breathing helps to activate the parasympathetic nervous system, signaling to the body that it’s safe to relax. Simpled techniques like belly breathing or box breathing can quickly shift you from stress to calm.
Try this: Pay attention to your breath and get a count on it. How long is it taking you to inhale right now? How long is it taking you to exhale right now? Next, begin to lengthen your exhales by 1-2 seconds in a way that is easy and gentle, never straining. Breathe in naturally, then slowly let your breath out creating an exhale that is 1-2 seconds longer than your inhale. Continue breathing in this way for approximately 3-5 minutes. Then, let go of your control over your breath, let your breath breathe itself again and notice how you feel.
2. Grounding Exercises
Grounding techniques help you reconnect to the present moment, pulling you out of the stress spiral and into your body. Simple acts like placing your feet firmly on the ground, focusing on the sensations of your body, or practicing mindful walking allows your attention to move away from feeding the stress response. Remember, energy flows where your attention goes, so when you engage in grounding you are redirecting your energy away from the stress response and a stress can’t survive without an energy source.
Try this: Sit with your feet flat on the ground and really focus your attention on feeling the connection between your feet and the earth. Notice the sensations (solid, heavy, warmth, pressure, etc.) and imagine any excess energy or stress flowing down into the ground.
3. Mindful Movement
Movement also has a direct link to the autonomic nervous system which makes it an incredibly powerful tool for regulation and managing stress. Finding a mindful movement practice like yoga, tai chi, progressive muscle relaxations or simple body scanning exercises can help your system release stored stress and regulate the nervous system.
Intentional movement in the moment while experiencing a stress response is also incredibly helpful. Things like pushing into the wall, shaking, running in place, jumping up and down, dancing, holding plank position, burpees, push-ups, etc. Movements like this get you out of your head and into your body and they allow you to move the excess energy that was generated by the stress response out of your body.
Try this: When you notice yourself feeling amped up, or, “stressed out” , find a wall and push as hard as you can into the wall until you cannot push anymore. Once your body gives you that signal of, “I’m so tired I cannot possibly keep doing this one second longer”, then stop and move into a legs up with the wall position. Lay down on your back, scoot your bottom as close to the wall as you can, extend your legs upward toward the ceiling and allow them to rest against the wall. Stay in this position for approximately 5 minutes.
4. Meditation
Along with somatic tools, a holistic approach incorporates the mind, emotions and spirit to support whole-body healing. Mindfulness practices, like meditation, help us become aware of our thoughts, feelings and bodily sensations without judgment. By learning to observe without reacting, we can prevent stress from overwhelming us.
Try this: Start with a 5-minute daily mindfulness meditation, focusing your attention inward. Do your best to sit in presence and observe your inner landscape without judgment, just noticing. Gradually increase your meditation time as you build awareness.
Healing Unresolved Pain: Why It’s Essential for True Stress Relief
Now, it’s crucial to understand that while these tools are effective, they only offer temporary relief if there are unresolved emotional wounds or trauma driving the stress. Even though a lot of us don’t like to admit it, many of the stress responses we experience present day are rooted in past experiences, often dating back to childhood or significant life events. These unresolved wounds can live in the body and brain, creating patterns of dysregulation that cause us to overreact to current stressors.
When we carry emotional wounds – whether they stem from abandonment, neglect, betrayal, or trauma – they often manifest as chronic stress, anxiety, or a constant feeling of being “on edge.” The brain and nervous system become conditioned to respond to perceived threats, even when those threats are no longer present. Without healing these deep-rooted emotional pains, we stay locked in cycles of stress and dysregulation, unable to fully relax or feel safe in our bodies.
The Importance of Trauma Informed Healing
To achieve long-lasting stress relief, we must work with the brain and body to heal the underlying wounds driving our nervous system’s dysregulation. This is where trauma-informed therapeutic work, such as somatic psychotherapy, EMDR, somatic IFS can help. These modalities work by releasing stored trauma from the body and reprogramming the brain to respond to stress in healthier, more adaptive ways.
When we address the root causes of our stress, we can begin to live from a place of calm and balance, rather than constant reactivity. Healing the past allows us to shift out of survival mode and step into a more present, empowered way of being.
Conclusion: A Journey of Healing and Regulation
Managing stress is not just about calming the mind in the moment–it’s about healing the patterns that keep our nervous system dysregulated. By incorporating somatic and holistic tools, and by addressing unresolved emotional wounds, we can create lasting change and experience true relief from chronic stress. As we regulate our nervous systems and heal the pain of the past, we can finally step into a state of calm, balance, and resilience that allows us to navigate life with greater ease and joy.