More and more studies and specialists agree that connecting with the body is a fundamental tool for regulating emotions. Anxiety, stress, and fear are not only mental experiences, but they also manifest physically.
“The body remembers what the mind forgets,” says Dr. Peter Levine, who developed ‘Somatic Experiencing’ therapy to treat trauma and stress.
Therefore, simple practices that focus on body awareness, movement, and the body-mind relationship can help calm the nervous system and bring us back to the present.
Below, we share five easy-to-do practices that require no experience or special equipment.
1. 4-7-8 Breathing: To calm the nervous system
How to do it: Inhale through your nose for 4 seconds, hold your breath for 7 seconds, and exhale slowly through your mouth for 8 seconds. Repeat 3 to 5 times.
When to use it: Ideal for practicing in times of worry, tension, or internal stress, before reacting to an uncomfortable situation, or to help you fall asleep.
Benefit: According to Dr. Andrew Weil, director of the Center for Integrative Medicine at the University of Arizona, this breathing technique acts as a natural tranquilizer. “Once you develop this technique by practicing it every day, it will be a very useful tool that you will always have with you,” says Weil.
2. Diaphragmatic breathing: To reduce physical stress
How to do it: Place one hand on your chest and the other on your abdomen. As you inhale through your nose, only your abdomen should rise. Exhale gently through your mouth.
When to use it: When tension builds up in your body or your mind feels overwhelmed.
Benefit: According to the Cleveland Clinic, this technique offers several benefits for the body, such as lowering blood pressure and heart rate and promoting relaxation.
3. Emotional Freedom Technique (EFT or tapping): To release pent-up emotions
How to do it: The Emotional Freedom Technique (EFT), also known as tapping, involves gently tapping on specific points on the body, known as acupressure points, with your fingertips.
These points include areas such as the top of the head, eyebrows, sides of the eyes, under the eyes, under the nose, chin, collarbones, and under the arms. While tapping, focus your attention on a specific emotion or problem you want to address.
When to use it: This technique is useful when experiencing intense emotions such as anxiety, stress, sadness, or fear. It can also be beneficial for managing cravings, physical pain, or persistent negative thoughts.
Benefit: According to the Cleveland Clinic, EFT can help reduce levels of cortisol, the stress hormone, and improve overall well-being. Studies have shown that it can be effective in relieving symptoms of anxiety, depression, chronic pain, and post-traumatic stress disorder.
4. Progressive muscle relaxation: To release physical and mental tension
How to do it: Progressive muscle relaxation involves tensing and then slowly relaxing different muscle groups in the body, one by one. You can start at your feet and work your way up to your head, or go in the opposite direction.
In each area, tense the muscles for five seconds, then release completely for 30 seconds and repeat if desired. It is important to do this practice in a quiet place without interruptions, paying attention to physical sensations.
When to use it: When you feel physical tension, accumulated fatigue, or general stress. It is also useful before bedtime, as it helps relax the entire body.
Benefit: According to the Mayo Clinic, this technique allows you to notice the difference between muscle tension and relaxation, helping you become aware of the physical signs of stress. With practice, many people learn to relax their bodies more quickly and consciously in difficult situations.
5. Mindful touch: To reconnect with your body
How to do it: Place one hand on your chest and the other on your abdomen, or slowly stroke your arms or face, paying full attention to the sensations. Psychologists say the key is to be completely present in the moment, feeling each touch and allowing the mind to synchronize with the body.
When to use it: In moments of anxiety, sadness, or when you need to reconnect with yourself.
Benefit: Practicing mindful touch helps develop greater body awareness, experts say, promoting emotional self-regulation and overall well-being. Being fully present during physical contact facilitates the release of accumulated tension and fosters a deeper connection with oneself. This practice can be especially beneficial for those who have experienced bodily disconnection due to stress or traumatic experiences.
Small practices, big effects
These techniques are not intended to replace psychotherapy, but they do offer simple resources for feeling better on a day-to-day basis. As you learn these techniques, you may become more aware of muscle tension and other physical ways your body reacts to stress, says the Mayo Clinic.
It is important to remember that relaxation techniques are skills, and like any skill, they improve with practice. The key is consistency, patience, and not turning an attempt to relax into a new source of pressure.
Editor’s note: This article was originally written in Spanish and translated into English by Tilde Language Justice Cooperative
