SOMATIC EXERCISES INSPIRED BY PETER LEVINE
Somatic practices invite us to return to the wisdom of the body. Inspired by the work of Dr Peter Levine, these gentle exercises are designed to support the release of stored tension, reconnect us with our inner safety and help the nervous system complete what it couldn’t at the time of overwhelm.
They are simple, accessible and powerful tools for anyone looking to restore balance, process stress or deepen self-awareness.
I’ve found somatic practices to be some of the most profound simple time efficient tools, helping me to feel held, navigate stress and find more balance.
SOMATIC PRACTICES
The VOO sound
Orienting
Tremor Invitation
Self-contact
The Voo Sound
The Voo Sound is a powerful vagus nerve stimulation technique that calms the nervous sytem. It helps shift you into parasympathetic mode, discharging stuck energy and promoting inner safety.
Not for you if you have had recent throat surgery or have breathing difficulties such as severe asthma.
Sit or lie comfortably with feet on the ground. Take a full breath in through the nose. On the exhalfe deeply and slowly vocalise the word “Vooooooooooooooo”.
Feel the vibration in your throat, chest and belly.
Orienting
Orienting is a practice to bring your nervous system into the here and now using your senses. It supports grounding, awareness and increases our sense of safety building new neural pathways that say “I’m here, I’m safe, I can take this in”.
Sit or stand comfortably. Let your eyes wander across the room. Name 3 to 5 comforting or pleasing things that you see, this can be silent or aloud. You can repeat this 3-5 things that you hear and then 3-5 things you feel. Pause and notice any shifts in breath, body or emotion.
Tremor Invitation (Shaking)
I regularly do this as part of a breathwork session. It’s a great way to release stuck energy, helping reset the nervous system and reduce tension. This exercise mimics how animals natural behaviour and discharge after stress or fear.
Here are two versions I use:
Standing -
If you have back problems, have balance issues/ dizziness you can do this whilst seated.
Stand with knees slightly bent and fee hip-width apart. Gently bounce your knees and let your arms hang. Imagine you are a wet dog shaking off the wet. Do this for 1-2 minutes. Then stand still, pause and notice any sensations.
Lying down - This is taught in TRE Tension and Trauma Releasing Exercises.
Lie on your back on a yoga mat or soft surface. Bring your needs so your feet are flat on the floor about hip-width apart. Adjust your knees so they are bent at roughly a 45 degree angle.
Self-Contact
This is a simple grounding practice to support regulation. It helps your body feel contained.
Place one hand on your heart and the other on your belly. Feel the warmth, contact and breath movement/ Let your body settle and feel the sense of being held. You can add in the voo sound (see above) or gentle rocking.