When we’ve been through hard things, our nervous system can get stuck in survival mode. Even long after the danger is gone, it can keep sounding the alarm. You might find yourself feeling anxious, numb, on edge, or overwhelmed by things that seem small. That’s not a personal flaw. It’s your body trying to protect you.

Somatic therapy works with the body to help it remember what safety feels like. Simple grounding practices can bring you back to the present moment, soothe intense emotions, and gently widen your capacity to handle life’s ups and downs.

At Unplug Hour, we love a holistic approach. Acupuncture and somatic therapy are like a calming duo: acupuncture helps regulate the flow of energy and settle the body, while somatic tools give you practical ways to support yourself between sessions. Our resident counsellor, Natalie, blends somatic techniques and parts work to help clients reconnect with their bodies and heal from the inside out.

Here are five simple tools you can start experimenting with.

1. Intentional deep Breathing

When we’re stressed, our breath gets fast and shallow. Slowing it down is like telling your body, “Hey, it’s okay now.”

Try inhaling through your nose for four to five seconds, letting your belly rise, then exhaling gently through your mouth for the same amount of time. Conscious deep breathing helps to relax the nervous system and signals to the brain that you are safe.

2. Grounding Through the Senses

Your senses are powerful anchors. They can pull you out of overwhelming thoughts or sensations and back into the present.

Try the 5–4–3–2–1 method: name five things you see, four you can touch, three you can hear, two you can smell, and one you can taste. Or simply notice the feeling of the floor beneath your feet. This isn’t about fixing your emotions. It’s about creating enough steadiness to feel safe inside yourself.

3. Cold Water Stimulation

Running your hands under cold water or holding a cool object is like hitting the “reset” button on your nervous system.

The sudden sensation activates the vagus nerve, which helps regulate stress. This quick technique can interrupt spirals of panic or dissociation and bring you right back to the here and now.

4. Butterfly Hug or Self-Soothing Touch

Cross your arms over your chest, rest your hands on your upper arms, and gently tap each side in an alternating rhythm.

It’s a surprisingly effective way to offer yourself comfort. Natalie often describes it as your nervous system’s version of a reassuring hug: “I’m here with you. You’re safe.”

5. Humming or “Voo” Breath

Humming, chanting, or making a low “vooooo” sound as you exhale (a Somatic Experiencing technique) stimulates the vagus nerve and helps release tension.

Take a deep breath, exhale with the sound, and feel the gentle vibrations through your chest and throat. Many people find this grounding, calming, and even a little fun.

Building Resilience Over Time

These tools work best when practiced regularly, not just during tough moments. Over time, they help grow nervous system resilience, your ability to stay present and steady even when life throws curveballs.

As Natalie often says, “When we learn to feel without getting overwhelmed, we become a little bit like emotional superheroes. We can trust ourselves to handle whatever comes.”

If you’re curious about learning these skills more deeply, working with a somatic therapist can offer the guidance and safety to go further. At Unplug Hour, somatic therapy and acupuncture work hand in hand to support trauma healing in a holistic way.

Summary

Trauma can leave the nervous system stuck in survival mode. Somatic tools like slow breathing, sensory grounding, cold water, self-soothing touch, and humming can help bring your body back to safety. Practiced regularly, they build resilience and support deep healing.

~ Unplug Hour, Natalie Talson

5 Somatic Tools to Support Trauma Healing