In a world that often demands more than we can comfortably give, the body can shift into a state of hypervigilance—a constant sense of alertness and readiness to react. This is a survival response, rooted in our nervous system, but when it becomes chronic, it can feel exhausting, overwhelming, and difficult to shift out of.
Somatic approaches to healing hypervigilance offer a robust and accessible way to calm the body from the inside out. Unlike talk therapy alone, which engages the mind, somatics focuses on the lived experience of the body—its sensations, tensions, rhythms, and innate wisdom. When the body has been caught in a state of fight-or-flight for too long, it needs support not just to relax, but to feel safe enough to do so.
What Is Hypervigilance?
Hypervigilance is a heightened state of sensory sensitivity, often accompanied by behaviors aimed at detecting threats. This response commonly stems from unresolved trauma or prolonged stress. People experiencing hypervigilance may feel constantly on edge, startle easily, have trouble sleeping, and carry a sense of physical tension much of the time.
Why Somatics?
Our nervous systems are shaped by experience, but they are also incredibly adaptable. Somatic practices work directly with the nervous system to help regulate and discharge stored stress, guiding the body back toward a sense of safety. Rather than trying to think our way out of anxiety, somatics allow the body to lead the way back to balance.
Key Somatic Practices for Calming Hypervigilance
Orienting
A foundational somatic practice involves gently turning your head and eyes to look around your space. This simple act helps the brain gather cues of safety from the environment.
Try it: Slowly look around the room you’re in. Let your eyes land on something pleasing or neutral. Notice any sensations in your body as you do this. You might find your breath deepening or your shoulders softening. Let your breath stay steady as you continue slowly scanning the space.
Grounding Through Sensation
Grounding involves bringing awareness to the body’s contact with solid surfaces. This practice helps anchor us in the present moment.
Try it: Sit with your feet flat on the floor. Notice the pressure where your body meets the chair. Feel your feet pressing down. You might even push your heels into the ground and slowly release them. It can be helpful to imagine roots coming out of the bottom of your feet, grounding you to the space you are in. Let yourself register the support beneath you.
Pendulation
This technique, used in Somatic Experiencing, gently moves attention between a place of distress and a place of ease in the body. It helps build the ability to stay present without becoming overwhelmed.
Try it: Notice a part of your body that feels tense or activated. Then, find a part of the body that feels more settled or neutral. Gently shift your attention between the two, like a pendulum. Over time, this helps the nervous system learn that it’s safe to feel without getting stuck in distress.
Vocal Toning and Humming
The vagus nerve, which helps regulate the nervous system, responds to sound and vibration. Humming, chanting, or singing can help the body move toward a calmer, parasympathetic state.
Try it: Gently hum a tune, or make a low “mmm” sound. Feel the vibration in your chest or throat. Notice how your breath responds as you continue.
Self-Contact and Containment
Simple touch—placing a hand on your heart, belly, or the sides of your face—can signal safety to the nervous system. This is especially helpful when you’re feeling overwhelmed or disconnected.
Try it: Place one hand on your chest and one on your belly. Take a few slow breaths and feel the warmth of your hands. Allow your body to register the signal that it is safe to relax.
Building Somatic Capacity Over Time
Somatic healing isn’t about fixing the body. It’s about listening to it, honoring its responses, and slowly expanding its capacity to feel safe. With consistent practice, even a hypervigilant nervous system can learn that it doesn’t have to stay on high alert all the time.
The goal isn’t to eliminate anxiety—it’s to be in relationship with your body in a way that supports resilience, flexibility, and self-compassion.
If you’re ready to begin exploring somatic practices with support, reach out to Firefly Therapy Austin. We’ll match you with a therapist trained in helping clients reconnect with their bodies and find steadier ground.
In June 2025, we’re talking about hypervigilance
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