Somatic Exercises for Emotional Regulation: Using Peter Levine’s Somatic Experiencing® Techniques
What Is Somatic Emotional Regulation?
Emotional regulation is the ability to manage and respond to intense feelings in a healthy way. When emotions feel overwhelming, somatic exercises—which engage your body and nervous system—offer effective tools to restore calm and balance.
Peter A. Levine, a pioneer in trauma healing, developed Somatic Experiencing®, a body-centered approach that helps release trapped survival energy and supports nervous system regulation. In this post, you’ll learn how somatic work can improve emotional regulation and practical exercises inspired by Levine’s method to try today.
Why Somatic Experiencing® Is Essential for Emotional Regulation
Trauma and chronic stress create physical sensations and nervous system imbalances, not just mental distress. According to Peter Levine, healing happens by completing the body’s natural trauma responses—through sensation and movement—rather than only processing memories or thoughts.
Somatic Experiencing® focuses on:
Tracking physical sensations connected to emotions
Pendulating between states of distress and safety
Using resources to activate calmness
Releasing trapped energy through trembling or shaking
These techniques help your nervous system reset, promoting emotional balance and resilience.
5 Somatic Exercises to Regulate Emotions (Peter A. Levine-Inspired)
1. Orienting to Safety
How it works: Shifts your nervous system focus from threat to safety by noticing your environment.
Try this: Slowly look around your space. Observe colors, shapes, and textures. Say to yourself, “I am safe here.” Breathe naturally.
2. Tracking Sensations & Pendulation
How it works: Builds tolerance by moving attention between distressing and neutral body sensations.
Try this: Scan your body for sensations like tightness or warmth. When discomfort arises, gently shift to a neutral or pleasant sensation (like your pinky toe on the floor or the tip of your nose). Alternate between the sensation of discomfort and the neutral sensation. Go slow and gradually try to spend more time with the unpleasant sensation.
3. Voo Sound (Vagal Toning)
How it works: Activates the vagus nerve to calm your nervous system.
Try this: Inhale slowly through your nose, then exhale with a low “vooooo” sound, feeling vibrations in your chest. Repeat 3–5 times.
4. Tremoring / Shake It Out
How it works: Releases stored survival energy trapped in muscles and the nervous system.
Try this: Stand or sit with feet grounded. Gently shake your hands, arms, or legs as feels natural. Allow trembling without forcing it. After shaking, rest and notice sensations.
5. Butterfly Hug & Resourcing
How it works: Bilateral tapping combined with focusing on calming sensations activates nervous system balance.
Try this: Cross your arms over your chest, and alternately tap your shoulders slowly. Breathe slowly for 1–3 minutes. Focus on a soothing memory or sensation while tapping.
How to Incorporate Somatic Experiencing® Into Your Daily Routine
Consistent practice of these exercises builds emotional resilience and nervous system flexibility. Start with a few minutes each day, especially during moments of stress or emotional overwhelm. Over time, you’ll notice increased calm, grounding, and regulation.
Embrace Your Body’s Wisdom for Emotional Healing
Peter A. Levine’s Somatic Experiencing® reminds us that true healing happens when we honor the body’s role in emotion and trauma. By incorporating somatic exercises into your self-care routine, you empower your nervous system to shift from survival mode into a state of safety and connection.
Try these exercises today to begin nurturing emotional regulation through your body—one sensation at a time.
If you have a trauma history and feel you could use a little more support, reach out today to see if I could be a good fit in your healing journey. Interested in learning more about somatic therapy? Schedule a free consultation today.
