Chronic stress reshapes your brain, making it harder to manage stress over time. It shrinks the prefrontal cortex (responsible for decision-making), overactivates the amygdala (your brain’s alarm system), and damages the hippocampus (key for memory and learning). This disrupts neuroplasticity, locking the brain into stress-driven patterns. Somatic practices can help reverse these effects by directly calming the nervous system and promoting recovery.
Key Practices for Stress Relief:
- Breathing Techniques: Methods like box breathing and the 4-7-8 technique engage the vagus nerve, signaling relaxation.
- Progressive Muscle Relaxation (PMR): Tensing and releasing muscles reduces physical tension and mental stress.
- Body Scanning: Builds awareness of internal signals, helping the brain reconnect with the body and reduce stress.
These practices improve emotional control, rebuild neural pathways, and restore balance. Combining them with chiropractic care and functional neurology can further enhance recovery. Start small – just 5 minutes daily – and seek professional help for deeper challenges like trauma or chronic conditions.
Main Somatic Practices for Stress-Related Brain Changes
Three key somatic practices can help repair stress-related damage to the brain. Each focuses on a different part of the nervous system, working together to restore balance and promote recovery.
Breathing Techniques: Calming the Nervous System
Your breath is a direct line to your vagus nerve, making it one of the most effective tools for addressing stress. Slowing your breathing activates the parasympathetic nervous system, signaling safety to your brain.
One effective method is box breathing. This involves inhaling for 4 counts, holding your breath for 4 counts, exhaling for 4 counts, and holding empty for another 4 counts. This rhythm balances oxygen and carbon dioxide levels while engaging the vagus nerve.
Another approach is belly breathing, which shifts your breath from shallow chest breathing to deeper diaphragmatic breathing. Place one hand on your chest and the other on your belly. Focus on expanding your belly as you breathe in, keeping your chest still. This counters the shallow breathing that often keeps the amygdala in a state of high alert.
The 4-7-8 technique is another powerful option. Inhale through your nose for 4 counts, hold for 7, and exhale through your mouth for 8 counts. The extended exhale is particularly effective in activating the parasympathetic system, promoting relaxation.
Start with 3-5 minutes of focused breathing each day. Over time, these techniques help rebuild neural pathways, allowing the prefrontal cortex to regain control over stress responses and encouraging a calmer state of mind.
Progressive Muscle Relaxation for Tension Release
Progressive muscle relaxation (PMR) is a practice of tensing and releasing different muscle groups, helping your brain distinguish between tension and relaxation. This can break the cycle of chronic muscle tightness that often amplifies stress signals.
To practice PMR, start with your toes, tensing them for 5-7 seconds, and then releasing. Gradually move through your body – feet, calves, thighs, glutes, abdomen, hands, arms, shoulders, neck, and face. The entire process takes about 15-20 minutes.
The release phase is particularly important. When you relax a tense muscle, your nervous system gets a clear signal that the threat has passed. This disrupts the feedback loop between physical tension and mental stress, giving your prefrontal cortex the space to regain control.
PMR is especially helpful for people who unknowingly carry stress in their bodies. Many discover they’ve been clenching their jaw, raising their shoulders, or tightening their stomach muscles without realizing it. Regular practice builds awareness of these patterns, helping you release tension before it triggers a stress response.
You can practice PMR before bed to improve sleep or use shorter versions during the day. Even tensing and releasing just your shoulders and neck for 30 seconds can provide quick relief and help shift your brain out of stress mode.
Body Scanning and Physical Awareness
Body scanning is another practice that complements breathing and muscle relaxation. It helps rebuild the connection between your brain and body, often disrupted by chronic stress. This technique involves focusing your attention on different parts of your body and noticing sensations without trying to change them.
Dr. Melissa Young, a Functional Medicine Specialist at Cleveland Clinic, explains:
“The goal of a body scan is not necessarily to change anything, just to build an ongoing awareness of how you’re feeling because, again, we disconnect so much.”
To begin, lie down comfortably and take a few deep breaths. Start at your feet, spending 30-60 seconds noticing any sensations – warmth, tension, tingling, or numbness. Gradually move your attention up through your legs, torso, arms, and head. A full scan typically takes 10-20 minutes.
Research indicates that an eight-week body scan meditation program can reduce cortisol levels, the hormone associated with stress. This practice enhances interoceptive awareness, or the ability to sense internal bodily signals, which is vital for managing stress.
Body scanning strengthens neural connections between the brain and body, particularly in the insula, the region responsible for processing internal sensations. Regular practice fosters changes in the brain that improve your ability to detect and respond to stress signals early.
Dr. Young highlights the benefits for the nervous system:
“When you practice this technique and incorporate it into your self-care routine, your nervous system starts to remember how to relax.”
If you encounter tension during a scan, don’t try to force it to relax. Instead, breathe into the area and simply observe the sensations. This mindful approach helps break the cycle of stress and resistance, which often worsens tension.
Begin with 5-minute scans and gradually increase the duration as you grow more comfortable. Even short body scans can reduce chronic pain perception and provide immediate relief, making this practice a valuable tool for both short-term stress relief and long-term brain health.
Benefits of Somatic Practices for Brain Health
Better Stress Management and Emotional Control
Somatic practices play a key role in helping manage stress and emotions by directly engaging with your body’s nervous system. These techniques activate the parasympathetic nervous system, which helps transition your body from a high-alert, fight-or-flight state to a more relaxed and calm one. This physiological shift is crucial for managing stress effectively.
Practices like controlled breathing and body scanning are particularly useful. They not only promote a sense of calm but also improve your ability to regulate emotions, making it easier to tackle daily challenges with a steady and composed mindset.
Combining Somatic Practices with Functional Neurology and Chiropractic Care
Integrating chiropractic care and functional neurology with somatic practices can deepen the positive effects on stress-related changes in the brain and body.
How Somatic Practices Work with Chiropractic Care
Somatic practices and chiropractic care work hand in hand to tackle stress-induced changes from both physical and neurological angles. While chiropractic adjustments focus on improving spinal alignment, somatic practices target body awareness and stress response patterns.
The spine plays a key role in how the nervous system communicates with the brain. Stress can lead to muscle tension and spinal misalignment, disrupting these communication pathways. Chiropractic care helps restore spinal function, while somatic techniques like breathing exercises and body scanning encourage healthier stress responses.
Functional neurology adds another layer by examining how different areas of the brain interact. This approach identifies specific neurological pathways affected by stress and applies targeted interventions to restore balance. When paired with somatic practices, functional neurology can rewire the brain’s stress responses on a deeper level.
Timing is crucial: practicing relaxation techniques like deep breathing or muscle relaxation before a chiropractic adjustment can enhance the treatment’s effectiveness. Somatic practices help create a relaxed state, allowing for smoother spinal adjustments and better neurological integration. This synergy forms the foundation of a comprehensive care model, as demonstrated by HML Chiropractic & Functional Care.
HML Chiropractic & Functional Care’s Complete Approach
HML Chiropractic & Functional Care, led by Dr. Alex Nelson and Dr. Lauren Nelson, goes beyond traditional chiropractic care by combining it with functional neurology and functional medicine. Their approach addresses the whole person, not just isolated symptoms.
The practice focuses on conditions often linked to stress-related brain changes, such as ADHD, autism, learning disabilities, and traumatic brain injuries. These conditions are frequently tied to disruptions in nervous system function, which can benefit from a mix of hands-on treatments and somatic practices.
Treatment plans are tailored to each patient’s unique neurological patterns and stress responses. The initial consultation includes a detailed health evaluation to assess how stress impacts the nervous system. This helps determine the best combination of chiropractic care, functional neurology techniques, and somatic practices for each individual.
Patients also learn at-home somatic techniques, such as specific breathing exercises to support neurological adjustments or body awareness practices to sustain treatment benefits.
Additionally, the practice emphasizes holistic health education, helping patients understand how stress-related brain changes connect to physical symptoms. This empowers them to take an active role in their recovery and equips them with tools to handle future stressors.
For those managing chronic health conditions or developmental disorders, this integrated approach offers multiple avenues for improvement. By addressing physical alignment, brain function, and stress response patterns, patients can experience meaningful progress and long-term healing.
Practical Steps to Use Somatic Practices
Putting somatic practices into action doesn’t have to feel overwhelming. By starting small, staying consistent, and knowing when to seek professional guidance, you can begin to experience their benefits in a manageable and effective way.
Starting Small and Staying Consistent
It’s easy to get started. Dedicate just five minutes a day to a simple practice like deep breathing, body scanning, or progressive muscle relaxation. Choose a time that works best for you – mornings can set a calm tone for the day, while evenings help you unwind and process stress. The key is consistency. Even a short daily session can create stronger neural pathways over time compared to occasional, longer efforts.
To track your progress, try rating your stress on a 1–10 scale before and after each session. You might notice a sense of calm within the first week, though deeper neural changes will take more time. Create a calming environment – a cozy pillow or a quiet corner can signal your brain that it’s time to relax.
If you’re new to somatic work, breathing exercises are a great entry point. They’re simple, accessible anywhere, and can provide immediate relief, setting the stage for more advanced practices down the line. While building these habits can empower you to manage stress, it’s equally important to recognize when professional help is needed.
Getting Professional Help When Needed
If stress begins to manifest as persistent physical symptoms or severe mental health challenges like chronic anxiety, trauma, or PTSD, it’s time to consult a professional. Research has shown that approaches like Somatic Experiencing can significantly reduce PTSD symptoms and depression. Professional guidance is especially valuable when processing deeply rooted or preverbal trauma, as trained practitioners can create a safe space to work through these experiences without causing overwhelm or re-traumatization.
For example, HML Chiropractic & Functional Care offers a comprehensive approach, blending somatic methods with functional neurology and chiropractic care. Their team is experienced in addressing stress-related brain changes and conditions such as ADHD, autism, learning disabilities, and traumatic brain injuries.
If your nervous system feels stuck in a constant state of stress or you’re dealing with complex conditions like C-PTSD or dissociative disorders, professional expertise becomes critical. Specialists can guide you through these challenges with care and precision, ensuring your journey is both safe and effective.
Combining self-practice with professional support, when needed, allows you to take control of your well-being while having access to expert care when the situation calls for it. This balanced approach offers a pathway to both empowerment and healing.
FAQs
How do somatic practices like deep breathing and body scanning help reduce stress and improve brain function?
Somatic techniques like deep breathing and body scanning are powerful tools for calming the brain’s stress response, promoting relaxation, and improving emotional balance.
With deep breathing, the vagus nerve is activated, helping to lower stress hormones and restore harmony between the sympathetic (fight-or-flight) and parasympathetic (rest-and-digest) systems. This can lead to a slower heart rate, reduced anxiety, and sharper focus.
Body scanning works differently by directing attention to physical sensations in the body. This shift can reduce overactivity in the amygdala – a part of the brain tied to stress – and boost activity in the prefrontal cortex, which handles decision-making and emotional regulation. The benefits extend beyond mood improvement, as these practices also ease physical stress symptoms like muscle tension and high blood pressure.
Incorporating these methods into daily life can be a simple yet effective way to support both brain health and emotional resilience over time.
Can somatic practices work alongside chiropractic care and functional neurology to help manage stress more effectively?
Yes, somatic practices can work hand-in-hand with chiropractic care and functional neurology to improve stress management. Chiropractic adjustments play a role in regulating the nervous system, helping to relieve tension and encourage relaxation. On the other hand, somatic practices emphasize building body awareness and soothing the mind, which helps support nervous system balance.
Together, these methods create a well-rounded and tailored approach to managing stress and its effects on the brain. This combination can be particularly useful for promoting lasting well-being and supporting neural health.
How can someone new to somatic practices start using them for daily stress relief?
Starting with somatic practices is a straightforward and effective way to manage stress. All it takes is 5 minutes a day to engage in mindful activities like deep breathing, body scans, or gentle stretches. These techniques encourage you to connect with your body, noticing sensations without judgment.
Opt for simple exercises such as breathwork or grounding techniques, focusing on slow and purposeful movements. Pay close attention to how your body responds, making adjustments as needed. By beginning with small steps and gradually weaving these habits into your daily routine, you can establish a practice that supports relaxation and helps ease stress over time.