1. Shake It Out

A Somatic Practice for Releasing Stress and Restoring Energy

The Shake It Out practice is a simple somatic regulation technique that can help when emotions feel overwhelming or when your energy feels stuck or low.

Gentle shaking allows the body to release stagnant energy and tension, helping you return to a state of grounded presence.

This practice can be especially helpful when you feel:

• overwhelmed

• emotionally activated

• mentally stuck

• physically restless

• low energy

Try This Somatic Release Practice

• Keep your arms and wrists soft
• Raise your arms above your head
• Gently shake your hands and arms

Holding your arms overhead during an inhale creates more space for the diaphragm, the large muscle separating your lungs from your abdomen, to expand.

This allows you to take deeper breaths.

When the exhale becomes slightly longer than the inhale, it activates the parasympathetic nervous system, also known as the body's rest-and-digest response, sending signals of safety to the brain.

After shaking it out, pause for a moment and notice:

• What sensations do you feel in your body?

• Has anything shifted?

You might consider writing a few reflections in your journal.

Option 1: Natural Breath Awareness

• Breathe at a natural pace
• Notice how the breath enters and leaves your body
• Bring your attention to the movement of breath in your:

• nose

• throat

• chest

• ribs

• abdomen

You might also notice:

• the temperature of the air (cool, warm)

• the texture of the breath (smooth, sharp)

Try adding a sigh or gentle sound on the exhale.

Option 2: Intentional Breath Practice

• Take several quick, short inhalations through your nose until your lungs feel full
• Pause briefly
• Take one more inhale
• Slowly exhale through your mouth as if blowing out a candle

Repeat for 2–3 rounds.

Once again, notice if your exhale becomes slightly longer than your inhale, helping your nervous system settle.

Pause afterward and notice how you feel.
You may wish to journal about the experience.

3. Zentangle

Mindful Drawing for Focus, Creativity, and Emotional Regulation

Zentangle is a mindful drawing practice that combines art, breath awareness, and gentle concentration.

Through simple, repetitive pen strokes, you bring attention to:

• posture

• breath

• pace

• one mark at a time

This expressive arts practice reminds us that breaking things into small, manageable steps can help us move forward, even when something feels overwhelming.

Zentangle is less about the final image and more about the process of mindful creation.

It encourages:

• curiosity over perfection

• patience with the process

• confidence through small actions

In many ways, it mirrors life itself.

Progress often happens one small step, and one small adjustment, along the way.