How to Calm Stress and Anxiety with Body-Based Techniques

What Is Stress?

Stress is the body’s natural response to pressure, demand, or perceived threat. When something feels overwhelming (work deadlines, relationship challenges, financial concerns, health worries) the nervous system shifts into survival mode, often referred to as the fight-or-flight response.

Your body releases stress hormones like cortisol and adrenaline, increasing heart rate, sharpening focus, and preparing you to act. In short bursts, stress is usually adaptive. However, when it becomes chronic, it begins to wear down both mind and body resulting in physical, emotional, and mental symptoms.

From experience in my somatic therapy and integrative counselling practice – offering in-person sessions across the northern rivers, Palm Beach and the Gold Coast, and online worldwide – what people are actually seeking is relief and confidence in their ability to process such emotional, energetic, and physical states.

Why Do We Feel Stressed or Anxious?

Stress is not just about what happens to us, it’s about how our nervous system interprets & responds to what is happening.

Common triggers include:

Workplace pressure or burnout
Relationship conflict
Financial uncertainty
Trauma or unresolved emotional experiences
Perfectionism and high self-expectations
Social comparison and digital overload

Your nervous system can’t always distinguish between an actual threat and a perceived one. For example, an inbox full of unread emails can trigger the same physiological response as true danger.

Over time, chronic activation leads to nervous system dysregulation, which is a key focus of somatic therapy for stress.

What is the Difference Between Stress and Anxiety?

Although often used interchangeably, stress and anxiety are not the same.

Stress	Anxiety
Usually triggered by an external situation	Often persists without a clear external trigger
Tends to reduce once the situation resolves	Can continue even when nothing is “wrong”
Related to pressure or demand	Often future-focused and fear-based
Can feel motivating in short bursts	Often feels overwhelming or paralysing

Stress is typically situational whereas anxiety tends to be more internal and persistent. That said, chronic stress can develop into anxiety if left unaddressed.

Common Stress Symptoms

Stress affects the body, emotions, thoughts, and behaviour.

Physical Symptoms

Muscle tension (neck, shoulders, jaw)
Headaches or migraines
Digestive issues
Fatigue
Insomnia
Racing heart
Shallow breathing

Emotional Symptoms

Irritability
Feeling overwhelmed
Mood swings
Tearfulness
Restlessness

Cognitive Symptoms

Overthinking
Difficulty concentrating
Catastrophic thinking
Brain fog

Behavioural Symptoms

Avoidance
Procrastination
Increased alcohol or comfort eating
Social withdrawal

And, when stress becomes chronic, it can contribute to panic attacks (see later.)

Ways to Reduce Stress Naturally

The most effective stress relief techniques regulate the nervous system, not just the mind.

Somatic Therapy for Stress

Somatic therapy works directly with the body to release stored tension and trauma patterns. Some of the things it focuses on include:

Body awareness
Tracking sensations
Regulating the nervous system
Completing stress responses that were previously interrupted

One of the foundational models influencing modern somatic work is Peter A. Levine, developer of Somatic Experiencing, which I trained in for three years.

Somatic therapy helps shift you out of chronic fight-or-flight and into an internal sense of safety.

To arrange an initial consultation to explore how I can best support you.

Book here: [introductory call] or [schedule a session].

Remove stimulants that overstimulate-spike the nervous system

Consider reducing stimulants within your control that may overstimulate or have a negative impact on the nervous system. Examples:

Wi-Fi: Turn Wi-Fi off overnight to reduce EMF exposure while you sleep.
Mobile phone: Switch your mobile phone off overnight for the same reason, and avoid keeping it in the bedroom.
Electrical devices: Turn off power points that supply appliances overnight (such as the TV) to minimise electromagnetic exposure (A-C pulses.)
Microwaves: Avoid using microwaves where possible.
Refined sugar: Reduce or eliminate refined sugar from your diet (e.g., jellies, cheap chocolate, alternative milks, ready-made meals, etc.)
Caffeine: Reduce or eliminate caffeine for one month and see how your system responds. Consider reading the book Caffeine Blues.
Alcohol: Consider significant reducing or eliminating alcohol for one month and keep a weekly journal of your progress.

Nervous System & Energy Practices.

Below are examples of some of my daily practices. It is not medical advice.

Whilst I personally use the following products I receive no financial gain or incentives.

Grounding (Earthing): walking barefoot on natural earth (grass, soil, sand) to discharge static electricity & support nervous system regulation. Check out The Earthing Movie .
Sun gazing (at sunrise): viewing the sun as it rises (first 5 minutes) at sunrise as a circadian and energetic practice.
Cold exposure therapy: after sun gazing, I go in the ocean daily. This could also be achieved with a cold shower. You can start with 10 seconds and build the time.
Daily shaking practice: Stand with soft knees and gently bounce from knees for 3-15 mins daily. Choose any song/s that lights you up. I shake daily to track 1 of Osho Kundalini . I also find this is a beautiful 4 stage practice to do at the end of your day to clear out, align and integrate, if it’s of interest – check out YouTube for video demos.
Qigong or Tai Chi: internal martial arts. Consider studying or exploring a practice.
Breathing practices: I can’t overestimate the importance of breath, which is one of the first things I explore with clients. Consider reading Breath by James Nestor.
Water: aim to drink good-quality, filtered water daily.
Shilajit: Consider mineral supplementation w Shilajit. It also acts as a chelating agent to remove heavy metals from the body.
Fascia release practices: body, cranium (head), and intra-oral (within the mouth.)
Tissue/mineral salts: consider a 12:1 complex (Helios – UK; Jackson’s – Canada.)
Coffee enemas – consider researching the Gerson Institute
Assessing toxicity in skin care products: various apps to assess toxicity (endocrine disruptors) in cosmetics & offering cleaner, safer alternatives. Think Dirty – Shop Clean. Yuka. OnSkin. EWG’s Skin Deep.
Supplementation: if you live in the US check out Alfavedic for supplements. Their podcast may be of interest also.

Breathing Exercises for Stress Relief

Your breath is the fastest way to regulate your nervous system. Here are two very simple breaths to practice

Box Breathing (4-4-4-4):

With your eyes closed, as you inhale visualise drawing a line vertically, then horizonally to the RHS as you hold, then down as you exhale, then horizonally to the LHS as you hold. Repeat. Start with a 3-minute practice.

Inhale 4 seconds
Hold 4 seconds
Exhale 4 seconds
Hold 4 seconds

Physiological Sigh:

This is a powerful practice to reset.

Involves taking 2 consecutive inhales through the nose
One deep inhale, followed immediately by a shorter inhale, to fully inflate the lungs
One slow exhale through the mouth

Repeat for 1–3 minutes.

Slow exhalation activates the parasympathetic nervous system, shifting the body from a state of stress or heightened arousal to one of calm.

Relaxation Techniques

I could talk about this for hours. Reach out to me or research online.

Progressive muscle relaxation
Guided body scans
Gentle stretching
Warm baths
Nature walks
Power naps (consider no longer than 20 mins.)

Also, remember that relaxation – including power naps which I do daily – is not laziness, it is a way of resetting and recalibrating the nervous system.

Meditation for Stress

Meditation increases awareness of thoughts without becoming entangled in them. It is often referred to as being the watcher or observer of your thoughts. As you learn to create distance from them you will begin to see the mind as a tool versus who you are.

Even 5–10 minutes daily can:

Lower cortisol
Improve focus
Reduce reactivity
Increase emotional regulation

If traditional seated meditation feels difficult, there are forms of dynamic-movement meditation &/or somatic-based grounding practices may feel more accessible.

Self-Care That Actually Reduces Stress

True self-care supports regulation, not distraction.

Effective stress-reducing self-care includes:

Consistent sleep routine
Nourishing food and water
Boundaries around your time, work
Bodywork – craniosacral therapy, spinal energetics, massage, etc
Reducing digital overstimulation
Safe connection with others
Therapy or counselling

How to Stop a Panic Attack

Panic attacks are intense surges of fear and anxiety combined with physical symptoms such as:

Rapid heart rate
Dizziness
Sweating
Shortness of breath
Fear of losing control

To reduce a panic attack:

Slow your exhale (this is key: longer out-breath than in-breath)
Place one hand on your chest and one on your stomach
Often keeping your eyes open can and focusing on an object in the distance can feel more calming than having the eyes closed
Press your feet firmly into the floor
Name five things you can see
Remind yourself: “This will pass. My body is simply reacting and feeling emotionally flooded, but I am safe.”

Panic attacks can feel frightening but are not dangerous, and somatic therapy can be very supportive at addressing underlying nervous system patterns.

Final Thoughts

Stress is a physiological response, and not to be seen as a character flaw or deficiency. When you learn to regulate your nervous system through somatic therapy, breathing practices, relaxation, meditation, and meaningful support, your body can return to safety. When safety returns, so does clarity.

Somatic Coaching

My in-person and online work in somatic coaching, integrative counselling, and trauma resolution supports individuals and couples to gently unwind survival patterns, restore balance, and experience greater ease, connection, and emotional safety.

To book an initial consultation to explore how I can best support you or a somatic therapy session.

Book here: [introductory call] or [schedule a session].