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Harnessing Somatic Techniques for Effective Mood Regulation

Writer's picture: Debra AnsonDebra Anson


In today’s fast-paced world, where stress, anxiety, and overwhelming emotions often take center stage, mood regulation can feel like a constant battle. We’re used to thinking about our mental and emotional health in terms of thoughts and feelings, but what if the solution is rooted in the body itself?

Somatic techniques—practices that involve the connection between the mind and the body—have gained attention for their ability to help regulate emotions and improve mental well-being. These techniques work with the body’s innate wisdom to release tension, reduce stress, and create a balanced state of mind.

In this post, we’ll explore how somatic techniques can help you achieve better mood regulation and overall emotional health.

Understanding Somatic Practices

Somatic refers to anything that pertains to the body. Somatic techniques are rooted in the idea that our emotions and mental states are not confined to our minds but are also stored in the body. When we experience stress, trauma, or overwhelming emotions, our bodies react—muscles tense, breath becomes shallow, and our nervous system enters a state of fight-or-flight. These bodily responses not only affect how we feel in the moment but can also influence our long-term emotional health.

Somatic practices aim to engage the body in ways that release stored tension, calm the nervous system, and shift our emotional states. By focusing on physical sensations, breathing patterns, and movement, we can actively work to regulate our moods and find a sense of calm.

1. Breathing Techniques: A Direct Line to Calm

Breathing is one of the most immediate and accessible ways to influence our mood. The breath is intimately connected to our nervous system, and when we slow down our breathing, we send a signal to our body that it's safe to relax.

How to practice:

  • Deep belly breathing: Sit or lie down comfortably. Place one hand on your chest and the other on your belly. As you breathe in, focus on expanding your belly rather than your chest. Inhale for a count of 4, hold for 4, and exhale for 4. Repeat for a few minutes.

  • Box breathing: Inhale for 4 counts, hold for 4, exhale for 4, hold again for 4. This rhythmic pattern helps calm the mind and body.

Slowing your breath down not only improves mood but also helps manage stress and anxiety by signaling to your brain that there is no immediate danger.

2. Body Scanning: Awareness and Release of Tension

Body scanning is a powerful somatic technique that involves bringing awareness to different parts of your body, noticing any areas of tension, and consciously relaxing them. This practice can help you identify where stress is stored and release it, leading to a reduction in emotional tension.

How to practice:

  • Lie down or sit comfortably in a quiet space.

  • Start by bringing awareness to your toes, then slowly work your way up through the body, pausing at each area (feet, legs, hips, abdomen, chest, arms, neck, face).

  • As you focus on each area, notice if you feel any tightness or discomfort. With each breath, imagine releasing any tension or stress from that part of the body.

  • Once you've scanned the entire body, take a moment to notice how you feel overall. You may feel lighter, more relaxed, or more grounded.

The practice of body scanning can be done anytime, anywhere, and it’s particularly helpful when emotions feel overwhelming. By tuning into your body, you help your nervous system reset, which in turn stabilizes your mood.

3. Grounding: Reconnecting to the Present Moment

When you're feeling anxious, overwhelmed, or emotionally reactive, grounding techniques help you reconnect to the present moment. These practices are designed to pull you out of your head and back into your body, which helps regulate your emotional state.

How to practice:

  • The 5-4-3-2-1 Technique: This simple exercise uses your senses to bring you back to the here and now.

    • 5 things you can see around you

    • 4 things you can touch or feel

    • 3 things you can hear

    • 2 things you can smell

    • 1 thing you can taste (or simply be aware of)

  • Rooting: Stand or sit comfortably with your feet flat on the ground. Imagine roots extending from the soles of your feet deep into the earth. Visualize these roots stabilizing you and anchoring you to the present moment.

Grounding can be a quick way to interrupt a spiraling emotional state and bring a sense of calm. These techniques engage your senses and create a safe, anchored space from which you can regulate your mood.

4. Movement: Shifting Energy through the Body

Movement is a key component of somatic practices, as it can help release pent-up emotions and shift your energy. When you’re feeling down, stagnant, or overwhelmed, moving your body can shake up the emotional energy, allowing it to flow more freely.

How to practice:

  • Shaking: Stand with your feet hip-width apart and gently begin shaking your arms, legs, and torso. Let the movement be free and spontaneous. This technique helps release tension and emotional blockages.

  • Dance: Put on your favorite music and let yourself move freely without worrying about how it looks. The rhythm and motion can help release stuck emotions and elevate your mood.

  • Stretching: Gentle yoga or stretching routines can also support emotional regulation by releasing physical tension and promoting relaxation.

Movement helps you release stress hormones, activate endorphins (the body’s natural mood boosters), and shift negative energy that might be affecting your mood.

5. Progressive Muscle Relaxation (PMR): Tension to Relief

PMR is a technique that involves tensing and then relaxing different muscle groups to promote overall relaxation. It’s particularly useful for individuals who hold a lot of tension in their bodies, which can lead to emotional distress.

How to practice:

  • Start at your feet and work your way up the body.

  • Tense each muscle group for about 5-10 seconds and then release for 20-30 seconds, focusing on the sensation of relaxation.

  • Pay attention to how your body feels as you release each muscle group.

PMR helps increase body awareness and relieves physical tension that often accompanies emotional stress. By releasing muscle tightness, you create a feeling of calmness and emotional balance.

Conclusion: Embodying Emotional Regulation

Somatic techniques offer a powerful, body-based approach to mood regulation. By tuning into your body and using breath, movement, touch, and awareness, you can cultivate a greater sense of emotional stability and well-being.

Whether it’s through deep breathing, grounding exercises, or simple body scans, these practices can support you in staying present, reducing stress, and maintaining emotional equilibrium. The body holds a wealth of wisdom, and by learning to listen to and honor it, you create the foundation for a more balanced, resilient emotional state.

As you integrate somatic techniques into your life, remember that it’s not about perfection—it’s about listening to your body’s cues and responding with care. Start small, and notice how your body and mood shift as you begin to connect with yourself in a deeper, more grounded way.

If you're feeling inspired, start practicing one of these techniques today. Your body and mind will thank you!


Debi Anson LCSW CAADC

616-268-2787


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Therapy Matters

Online Therapy by Debi Anson LCSW CAADC

Debianson@therapymatters.net

616-268-2787

Serving residents of Michigan, Florida, Colorado, Georgia,  and Ohio 

Debi Anson and Therapy Matters Certifications
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