Body-Based Exercises for Working with Anxiety
KATE MALONE, RCC, VITALITY COLLECTIVE
VANCOUVER THERAPIST & REGISTERED CLINICAL COUNSELLOR
If you are someone who experiences anxiety, you may have been asked, “have you tried deep breathing?” or been told, “you need to learn grounding techniques!” Do you find these suggestions unhelpful, or struggle to put them to use? Read on to get a better understanding of the role our bodies play in anxiety, and to learn some body-based practices that might help you get some relief.
How is the body connected to anxiety?
You may or may not already know that physiological symptoms are a big part of anxiety. Oftentimes we try to rationalize with anxiety on the level of thoughts and cognition. We will say to ourselves, “I shouldn't be worried about this!” If we widen our awareness in times of anxiety, we may notice a variety of physiological symptoms like increased heart rate, rapid breathing, tightness in our chest, jaw clenching, sweaty palms, nausea, fatigue, numbness, and many others. Sometimes we are aware of these symptoms, and sometimes we disconnect from them, leaving body sensations barely within our awareness.
Anxiety and the nervous system
These sensations in the body are a direct result of the hard work of our nervous system. When this system senses danger, it sends out directives to our body, communicating that we should mobilize for threat. When this system interprets safety, it sends our bodies the okay to rest and relax.
With anxiety, our system is detecting something either internally or externally that feels like a threat. You might be thinking, “I am safe! There is no reason for me to feel threatened right now!” But the threat is subjective. What our bodies interpret as a threat often comes from early experiences that were overwhelming. When we are young, we are incredibly susceptible to being overwhelmed, and if we didn’t have the proper support of a caregiver, many situations could have been experienced as threatening. Later in life, when our nervous system perceives a similar situation, it tells our bodies to mobilize to protect us, which shows up as physiological symptoms and sensations in the body.
Reconnecting with the body
Anxiety is our body saying, “I don’t know what to do about this activation in the nervous system.” It doesn’t know how to regulate or return to a calm state. Our response is often to avoid, distract, and disconnect from the uncomfortable sensations. Sometimes this disconnect happens so fast that we aren’t even aware of bodily sensations in the first place.
Working somatically, meaning in the body, with anxiety is the practice of safely reconnecting to sensations in the body. Activation in the nervous system will regulate itself naturally under the right conditions. Through body-based exercises like the ones offered below, we can learn to
communicate to our bodies that we are safe in the present moment. We want to practice staying with uncomfortable sensations in the body, but not push ourselves to feel too much too fast. Eventually, with practice, our nervous system will begin to settle, our thoughts become clearer, and we feel more at ease and capable of handling our emotions.
Body-based exercises
Below are some different types of somatic exercises that can be helpful in beginning to slowly bring awareness to and regulate sensations in the body. Everyone is different in their journey back into the body, so keep trying different things until you learn what feels good and soothing for your individual system.
Breath
Breath is an important component of tuning in with the body. When we are anxious or afraid, breathing is shallow and rapid. This is part of the nervous system's survival response as it mobilizes us to deal with a threat. Fear will trigger shallow breathing, but the opposite is also true. When our breath is shallow, this can also activate the nervous system, in turn creating more anxiety. The solution? Learning to break this cycle by deepening the breath, bringing the body back to a state of calm.
For some, it may feel instantly relieving to focus on the breath. For others, tuning in to the breath might be uncomfortable as we reconnect to the sensations of anxiety you have learned to avoid. If you find breath too activating, try some of the other exercises first.
Exercise. To deepen your breath, put one hand on your belly and one on your chest. Take a few breaths and notice which hand is moving. For a deep, calming, belly breath, the hand on your belly should rise and fall. This can take some practice, but eventually, you should be able to notice the difference between shallow, rapid breathing and a deep calming belly breath.
Resourcing
A resource is anything that generates positive sensations of safety, comfort, or strength in the body. By calling a resource to mind, we shift attention away from sensations of anxiety, to sensations of well-being, in turn calming the body. By doing this repeatedly, you are teaching your system to regulate stress.
Resourcing can be done with a memory of a safe person, pet, or place. It can also be something external such as music, food, or movement. Anything that brings up positive sensations for you.
Exercise. Think of someone or something that feels comforting to you. This could be a pet, a friend, or a place you like to go. Bring details of this resource to your mind. If it’s a friend, what does their smile look like? If it’s a pet, what is it like to touch them? If it’s a place, what smells or
textures are there? Now, turn your attention to what positive sensations arise in you. Do you feel warmth, calm, feel a smile or a laugh? Simply pay attention to these sensations.
Grounding
Grounding is anything that helps you to feel more in contact with the present moment using your five senses. Anxiety takes us into our heads, often thinking about the future or worrying about the past. We want to actively try to make contact with the earth, ground ourselves, and move back into the present. Grounding can bring immediate relief from anxiety. It can be as simple as just noticing your feet on the floor.
Exercise. Turn your attention to the room around you. Start by noticing five things you can see. Next, notice four things you can touch. Notice three things you can hear. Next, notice two things you can smell. Lastly, notice one thing you can taste. Now, notice how your body feels and if there is a greater sense of calm or presence.
Orienting
Orienting is the act of directing attention to the space around you. When we are anxious, part of the body’s survival response is to focus on what we are afraid of. Hyper focusing on negative things in this way increases anxiety, whereas widening our attention brings into focus things that could signal safety. Orienting naturally modulates the nervous system and brings us back to the present moment.
Exercise. Bring attention to your breath and the sensations you are noticing in your body. Now, begin to look around your space slowly in either direction, moving your neck and head, and eyes. Start to notice things around you that feel pleasant. Is there a picture or a plant that is drawing your attention? Stay with this for a few moments, noticing what sensations arise when you look at the object. Continue orienting yourself around the room, looking in both directions, and pausing to notice what is happening inside your body.
Conclusion
Breathing, resourcing, grounding, and orienting are all exercises that are powerful in reconnecting to your body as well as regulating the nervous system. The impulse to disconnect is natural, but when we practice these exercises, we can begin to recognize our body’s ability to regulate strong emotions. Additionally, we are also starting to listen to the important communications that our body and nervous system are sending us, an important step in healing, rather than just managing, anxiety.
If you are interested in learning more about working through anxiety with body-based exercises, reach out to a registered counsellor who practices somatic or body-based therapy.