Somatic Breathwork
Benefits of Somatic Breathwork for Stress and Anxiety
Stress and anxiety are part of our daily lives, but oftentimes they can become overwhelming, chronic or even paralyzing. Our bodies use that anxious feeling to alert us when we need to be aware of potential danger, but we are not intended to stay in that feeling once the danger is gone. And sometimes our internal alarm system doesn’t work correctly and can alert us to danger that was never really there. If you notice this trend then your system likely needs a good reset. While there are countless strategies out there to help manage these feelings, somatic breathwork stands out as a powerful, science-supported, and natural way to find relief.
What Is Somatic Breathwork?
Somatic breathwork is more than just deep breathing. It’s a practice rooted in the understanding that the body and mind are deeply connected. “Somatic” means “of the body,” and this approach focuses on using conscious, intentional breathing to tune into and release tension, emotions, and stress stored in the body. One of the amazing things about somatic breathwork is that you don’t need to know what your body is working through for it to be successful. If you are intentional about doing the breathwork then the body will take care of the rest.
Unlike some breathwork styles that emphasize performance or extreme techniques, somatic breathwork invites gentle exploration. It helps bring awareness to what’s happening physically and emotionally and offers tools to soothe the nervous system from within.
Understanding Stress and Anxiety Through a Somatic Lens
When we experience ongoing stress or anxiety, our nervous system often stays stuck in “fight or flight” mode. This keeps cortisol and adrenaline levels high, muscles tight, breathing shallow, and thoughts racing. It can make getting through the day feel impossible and then you go to bed exhausted at the end of the day.
Somatic breathwork helps interrupt this cycle. By consciously guiding the breath, we can activate the parasympathetic nervous system (the body’s natural “rest and digest” mode). This physical shift sends powerful signals of safety and calm to both the body and mind. And the great thing is, when you learn to harness this powerful tool, you can call upon it at any time.
Science-Backed Benefits of Somatic Breathwork
1. Activates the parasympathetic nervous system
Studies have shown that slow, diaphragmatic breathing significantly reduces cortisol levels, helping the body shift from stress to relaxation. Clients often describe feeling calmer, clearer, and more centered after even a short session.
2. Reduces physical tension
Intentional breathwork gently loosens tight muscles, lowers blood pressure, and eases headaches or chest tightness linked to anxiety.
3. Improves emotional regulation
Research shows breathwork can help decrease symptoms of anxiety and support better mood stability. It can also help to calm the mind and slow down racing thoughts, allowing you to better process what is happening.
4. Enhances mindfulness and body awareness
By paying attention to how the breath moves through the body, people become more present, interrupt negative thought spirals, and reconnect with themselves.
How to Start Your Own Somatic Breathwork Practice
Start small: just 3–5 minutes of slow, deep belly breathing.
Focus on the exhale: making the exhale longer than the inhale helps calm the nervous system.
Practice consistently: even short daily sessions build resilience over time. Do this at times when you are already calm so that you are prepared at times that you need to use it as a calming tool.
Consider guided sessions: working with a trained facilitator can help you explore deeper layers safely. As a trained facilitator I can also help you utilize breathwork as a tool to work through deep seated trauma and anxiety so that it does not continue to resurface. See below for a link to more information about classes.
Breathwork Classes available. https://www.jessicashrievecounseling.com/somatic-breathwork
Summary
Somatic breathwork isn’t just a trend — it’s a practice supported by science, trusted by therapists, and proven in real people’s lives. If stress and anxiety feel overwhelming, breathwork offers a gentle, accessible way to reconnect with your body, quiet your mind, and step back into your day feeling grounded.
If you’re curious to explore this for yourself, book a somatic breathwork session or attend a group class and learn more about how it can fit into your wellness journey.