Somatic Exercises for Nervous System Regulation35 Beginner & Intermediate Techniques to Reduce Anxiety Body Scan: Focus on bodily sensations to promote relaxation and awareness. Progressive Muscle Relaxation: Tense and release muscle groups to reduce tension. Diaphragmatic Breathing: Deep breathing exercises to calm the nervous system. Yoga: Mind-body practice that combines physical postures, breathing, and meditation. Tai Chi: Gentle movements that improve balance, coordination, and relaxation. Qigong: Ancient Chinese practice that combines movement, breathing, and meditation. Mindful Walking: Paying attention to the sensations of walking to reduce stress. Grounding Exercises: Connecting with the earth through touch or visualization. Sensory Stimulation: Using touch, sound, or smell to calm the nervous system. Weighted Blanket: Provides deep pressure stimulation to promote relaxation. Massage: Physical manipulation of soft tissues to reduce tension and promote relaxation. Acupuncture: Insertion of thin needles into specific points on the body to stimulate the nervous system. Craniosacral Therapy: Gentle manipulation of the head and spine to release tension. Somatic Experiencing: Therapy that focuses on releasing trauma and stress held in the body. Eye Movement Desensitization and Reprocessing (EMDR): Therapy that uses eye movements to process traumatic memories. Neurofeedback: Training the brain to regulate its own activity through feedback. Biofeedback: Monitoring physiological responses to promote self-regulation. Virtual Reality Therapy: Using virtual environments to create safe and controlled experiences for anxiety reduction. Cognitive Behavioral Therapy (CBT): Therapy that focuses on changing negative thoughts and behaviors. Exposure Therapy: Gradually exposing oneself to anxiety-provoking situations to reduce fear. Acceptance and Commitment Therapy (ACT): Therapy that emphasizes accepting thoughts and feelings while committing to meaningful actions. Mindfulness-Based Stress Reduction (MBSR): Program that combines mindfulness meditation with stress reduction techniques. Dialectical Behavior Therapy (DBT): Therapy that focuses on regulating emotions, improving interpersonal skills, and reducing self-harm. Schema Therapy: Therapy that focuses on identifying and changing negative patterns of thinking and behavior. Transpersonal Therapy: Therapy that explores spiritual and existential aspects of anxiety. Art Therapy: Using art to express and process emotions related to anxiety. Music Therapy: Using music to promote relaxation, reduce stress, and improve mood. Pet Therapy: Interacting with animals to reduce anxiety and promote relaxation. Nature Therapy: Spending time in nature to reduce stress and improve well-being. Social Support: Connecting with others who understand and support your anxiety. * Self-Care: Engaging in activities that promote physical, emotional, and mental health.