From fear to focus: How somatic breathwork brings relief in stressful moments
If you’ve ever caught yourself holding your breath when reading the news, clenching your jaw as you scroll through social media, or feeling stuck in a loop of worry about the future, you’re not alone. Doom scrolling is a thing. The tension we feel in our bodies during uncertain times is a natural response to stress, fear, and the unknown. But while it’s natural, it doesn’t have to be our normal.
In moments of uncertainty, when so much feels out of our control, it’s helpful to ground ourselves in what is within our control. One powerful tool that’s always available to us is the breath. Somatic breathwork — a practice of using intentional breathing techniques to calm the nervous system, release tension, and bring awareness to the body — offers a way to navigate stress and fear with greater resilience.
What is somatic breathwork?
The word somatic comes from the Greek soma, meaning ‘body’. At its core, somatic breathwork is about reconnecting with the body through the breath. This practice acknowledges that our emotions, experiences, and even unspoken fears are stored in our body. By focusing on the breath, we can create space for release, healing, and grounding.
Unlike everyday breathing, somatic breathwork involves conscious, patterned breathing that encourages the body to relax and release tension. The practice can be as simple or as structured as you like, making it accessible for beginners and seasoned practitioners alike.
How to practice somatic breathwork
You don’t need any special equipment or training to get started with somatic breathwork. Here’s a simple exercise you can try:
- Find a comfortable space: Sit or lie down in a quiet place where you won’t be interrupted.
- Set an intention: Take a moment to acknowledge what’s on your mind. You might silently say, “I release what I cannot control” or “I focus on my breath in this moment.”
- Begin your breath pattern: Take a deep breath in through the mouth, deep into the belly, with a short exhale. It helps to make a sound with the exhale. Do this in repetition for one minute. Use a timer so you can focus on your breath.
- Tune in to your body: As you breathe, notice where you might be holding tension. Is your jaw tight? Are your shoulders hunched? Just notice without judging it.
- Reflect and ground: Sit with the sensations in your body and notice any shifts in how you feel. Do you feel lightheaded? Do you have more energy?
The benefits of somatic breathwork
A consistent somatic breathwork practice can provide numerous benefits, including:
- Reduced stress: Conscious breathing resets the nervous system, helping your body feel more energized.
- Improved focus: Breathwork helps quiet racing thoughts.
- Emotional release: By connecting with the body, we can release pent-up emotions like fear, anger, or sadness.
- Better sleep: Many people find that somatic breathwork helps them unwind before bed, leading to deeper, more restful sleep.
- Increased resilience: Over time, practicing breathwork can enhance your ability to face challenges with greater calm and clarity.
Acknowledging the unknown
Right now, many of us are feeling the weight of uncertainty — about the future, our communities, and the world at large. It’s normal to feel scared or overwhelmed when so much feels beyond our control. While we can’t change external circumstances, we can change how we respond to them.
Somatic breathwork reminds us that even in the midst of chaos, we have tools to find calm within ourselves. It’s not about ignoring the world’s challenges, but about meeting them from a place of strength and presence.
An invitation to breathe
If you’re feeling stuck, scared, or simply tired of holding your breath, I invite you to try somatic breathwork. Start with just a few minutes each day. Notice how it feels to shift your focus inward, to care for your body and mind in a way that doesn’t require words or explanations.
The unknown will always be a part of life, but so will your breath. And in every inhale and exhale, there is an opportunity to find grounding, connection, and hope.
Stephen is the Owner of Embrace The Darkness LLC and a somatic breathwork practitioner. http://www.EmbraceTheDarkness.org