How to Release Stored Stress, Regulate Your Nervous System and Reconnect with Your Body
Perhaps your mind knows that everything is fine, but your body refuses to relax.
This is an experience many people associate with chronic stress, emotional exhaustion and nervous system dysregulation.
We often focus on healing the mind through positive thinking, affirmations, meditation and spiritual practices. But what happens when the body continues to carry the effects of prolonged stress?
This is where vagus nerve stimulation, somatic practices and nervous system regulation become interesting.
These approaches encourage us to look beyond the mind and reconnect with the body's physical responses to stress. They also offer a beautiful opportunity to bridge modern neuroscience with ancient spiritual practices of grounding, breath awareness and inner balance.
Let's explore how this works and how you can begin incorporating these practices into your daily life.
1. Understanding the Connection Between Trauma, Stress and the Body
We tend to think of trauma as something that exists only in our memories. However, difficult experiences can also influence how our nervous system responds to the world.
Imagine someone who has spent years dealing with financial pressure, relationship conflicts, childhood difficulties, workplace stress or emotional rejection.
Even when the immediate situation has passed, the person may continue experiencing:
Constant anxiety or restlessness.
Difficulty relaxing or falling asleep.
Muscle tension, especially around the neck, shoulders and jaw.
Feeling emotionally overwhelmed by small situations.
Being unusually alert to sounds, movements or other people's reactions.
Feeling disconnected, numb or emotionally exhausted.
Difficulty concentrating and making decisions.
The body has an automatic stress-response system. When it perceives danger, it prepares us to respond through changes in heart rate, breathing, muscle tension and other physiological processes.
This is commonly described through the fight, flight and freeze responses.
Occasional activation of these responses is normal. The challenge arises when stress becomes prolonged and the body struggles to return to a comfortable baseline.
An important distinction: people sometimes say that trauma is literally stored inside particular muscles or organs. This is not an established medical explanation. However, stressful experiences can influence muscle tension, autonomic responses, emotional associations and patterns of bodily awareness.
Healing therefore involves more than telling ourselves to think positively. It can also involve helping the body experience safety, stability and regulation.
2. What Is the Vagus Nerve and Why Is It Important?
The vagus nerve is one of the most important nerves in the human body.
It is the tenth cranial nerve and forms a major communication pathway between the brain and several organs, including the heart, lungs and digestive system.
The word vagus comes from Latin and means wandering, reflecting its extensive pathway through the body.
It plays an important role in the parasympathetic nervous system, which is involved in functions such as:
Regulating heart rate.
Influencing breathing patterns.
Supporting digestive activity.
Participating in the body's relaxation response.
Communicating information between internal organs and the brain.
Think of the nervous system as an internal communication network. The vagus nerve is one of the important pathways through which the brain and body exchange information.
When we experience prolonged stress, our autonomic nervous system may remain more activated than we would like.
Practices involving slow breathing, mindfulness and gentle movement can help support relaxation and autonomic regulation.
This is why the vagus nerve has become an important topic in conversations about emotional resilience, stress management and mind-body wellness.
However, stimulating the vagus nerve through everyday wellness practices is not the same as medical vagus nerve stimulation, which uses specialised devices under clinical supervision.
3. What Is Somatic Energy Release?
The word somatic refers to the body.
Somatic practices focus on noticing physical sensations, movement, breathing and the relationship between bodily experiences and emotions.
Rather than trying to analyse every emotion intellectually, somatic awareness invites you to notice what is happening inside your body.
For example:
Where do you experience tension when you feel anxious?
What happens to your breathing when someone criticises you?
Do you clench your jaw when you suppress anger?
Does your stomach tighten when you feel uncertain?
Do your shoulders rise when you feel overwhelmed?
These observations help you recognise your body's stress patterns.
Somatic energy release is a wellness term often used for practices that involve gentle movement, shaking, stretching, breathing and body awareness.
Some people experience a sense of relief after these activities. They may feel lighter, calmer or more emotionally connected.
It is important, however, not to assume that every physical sensation, tremor or emotional response represents trauma leaving the body. Shaking can have several physiological and emotional explanations.
The goal is not to force a dramatic release. It is to develop a healthier relationship with your body.
4. Somatic Shaking: Can Movement Help Release Tension?
One practice that has gained attention in the wellness community is somatic shaking.
Animals sometimes shake after stressful or physically demanding experiences. Human beings also experience involuntary trembling in situations involving intense emotion, fear or physical exertion.
Somatic shaking practices deliberately introduce gentle, rhythmic movements to encourage bodily awareness and relaxation.
You can try a simple version:
Step 1: Find a comfortable space.
Stand with your feet approximately hip-width apart. Keep your knees slightly relaxed.
Step 2: Begin gently.
Allow your hands and arms to move softly. Introduce a light bouncing movement through your knees.
Step 3: Gradually include your body.
If comfortable, allow your shoulders, arms and legs to move naturally. Do not force your joints or muscles.
Step 4: Stay aware of your sensations.
Notice whether your body feels comfortable, tense, warm, relaxed or uncomfortable.
Step 5: Finish with stillness.
Stop moving, place your feet firmly on the ground and take a few natural breaths.
Try this for 30–60 seconds initially.
The purpose is not to shake violently or make yourself cry. It is simply to explore gentle movement and notice how your body responds.
Stop if you experience dizziness, pain, panic or overwhelming emotional distress.
5. Nervous System Regulation Through Somatic Breathwork
Breathing is one of the few bodily functions that happens automatically but can also be influenced voluntarily.
This makes breathwork an accessible way to work with your stress response.
When we experience anxiety, breathing may become rapid and shallow. Gentle, slower breathing can encourage a relaxation response and may support autonomic regulation.
Here are three techniques worth exploring.
A. Diaphragmatic Breathing
This is one of the simplest breathing practices.
Sit comfortably or lie down.
Place one hand on your chest and another on your abdomen.
Breathe gently through your nose.
Allow your abdomen to expand naturally as you inhale.
Exhale slowly without forcing the breath.
Continue for three to five minutes.
The objective is comfortable, relaxed breathing rather than taking unusually deep breaths.
B. Extended Exhalation Breathing
This practice encourages you to make your exhalation slightly longer than your inhalation.
For example:
Inhale gently for four counts.
Exhale comfortably for six counts.
Repeat for two to three minutes.
If these counts feel uncomfortable, shorten them or return to normal breathing.
Never force yourself to hold your breath.
C. Mindful Breath Awareness
Sometimes the most effective practice is simply observing your breathing.
Sit quietly and notice:
The air entering your nostrils.
The movement of your abdomen.
The natural pause between breaths.
The sensation of air leaving your body.
Whenever your mind wanders, gently bring your attention back to your breathing.
You do not need to stop your thoughts. You only need to become aware of them without reacting to everything they produce.
Research reviewed by the National Center for Complementary and Integrative Health suggests that diaphragmatic breathing and other relaxation techniques may help reduce stress and anxiety in some people.
6. Breath Retention: Should You Hold Your Breath for Healing?
Breath retention is an important part of several traditional yogic breathing practices, including certain forms of pranayama.
In Sanskrit, breath retention is commonly called kumbhaka.
Traditional yoga describes different breathing techniques involving inhalation, retention and exhalation.
However, breath retention is not necessary for nervous system regulation.
Long or forceful breath holds can cause discomfort, dizziness or changes in carbon dioxide levels. They may be unsuitable for people with certain cardiovascular, respiratory or neurological conditions, and other health circumstances.
If you are interested in incorporating breath retention into your practice:
Start with ordinary, comfortable breathing.
Do not force long holds.
Never practise breath retention while driving, swimming or standing somewhere unsafe.
Avoid intense breathwork without appropriate professional guidance.
Seek medical advice if you have an underlying health condition.
For someone experiencing burnout or heightened anxiety, gentle breathing without retention is often a better starting point.
Remember, the purpose of breathwork is to develop awareness and balance, not to challenge how long you can hold your breath.
7. The Spiritual Connection: Grounding Your Energy and Reconnecting with Yourself
Now comes an interesting dimension of this entire process.
In many spiritual traditions, human beings are understood as more than physical bodies. They are described through different layers of existence involving the physical body, mind, emotions and subtle energy.
Indian spiritual traditions, for example, discuss concepts such as prana, chakras and the relationship between consciousness and the body.
Although these concepts are not identical to modern neuroscience, there are interesting practical connections.
Consider the following:
Physical grounding: Feeling your feet on the earth, walking barefoot where safe and noticing your body's contact with the ground can encourage present-moment awareness.
Emotional grounding: Recognising emotions without suppressing or immediately reacting to them can improve emotional awareness.
Mental grounding: Meditation and mindfulness can help you observe thoughts instead of becoming consumed by them.
Energetic grounding: In spiritual practice, grounding can represent reconnecting with your sense of stability, presence and inner balance.
From a spiritual perspective, you might describe this as bringing your energy back into alignment.
From a psychological perspective, you might describe it as developing body awareness and emotional regulation.
Both perspectives can encourage a person to become more conscious of their internal experiences, while remaining distinct ways of understanding the process.
The deeper lesson is simple: you cannot build a sustainable spiritual practice while continuously ignoring your physical and emotional needs.
8. A Simple 10-Minute Daily Nervous System Reset
You do not need an elaborate healing ritual to begin.
Consistency is more important than intensity.
Here is a simple routine you can experiment with.
| Duration | Practice |
|---|---|
| 2 minutes | Gentle diaphragmatic breathing |
| 2 minutes | Slow, comfortable exhalations |
| 2 minutes | Gentle shaking or stretching |
| 2 minutes | Grounding through your feet and body awareness |
| 2 minutes | Silent mindfulness or meditation |
As you practise, observe how you feel before and afterwards.
Are your shoulders more relaxed? Is your breathing more comfortable? Do you feel more present?
There is no need to chase a particular emotional experience.
Some days you may feel peaceful. On other days, you may simply notice that you are less tense than before.
Both are worthwhile observations.
If body-focused practices increase distress, flashbacks or panic, stop and consider working with a trauma-informed mental health professional. People with significant trauma symptoms may benefit from individually tailored treatment rather than intensive self-directed release exercises.
9. Signs That You May Need to Prioritise Nervous System Care
Modern life often rewards constant productivity.
We work longer hours, manage multiple responsibilities, remain connected to digital devices and rarely allow ourselves sufficient time to recover.
Over time, this can contribute to physical and emotional exhaustion.
Pay attention if you regularly experience:
Feeling tired even after adequate rest.
Difficulty switching off your mind.
Becoming irritated over small things.
Feeling disconnected from your body.
Constantly anticipating problems.
Difficulty enjoying activities you once loved.
Struggling to relax even when you have free time.
These symptoms can have several causes, including sleep difficulties, medical conditions, anxiety and depression. They should not automatically be attributed to a dysregulated vagus nerve.
If symptoms are persistent, severe or interfering with daily life, seek an appropriate medical or mental health assessment.
Wellness practices can complement professional care, but they should never replace it.
10. Your Body Is Not Your Enemy: Begin the Journey Back to Yourself
One of the biggest mistakes we make is treating our bodies as machines that must keep functioning regardless of how exhausted we feel.
We ignore tiredness, suppress emotions, push through discomfort and expect ourselves to remain productive.
But genuine well-being requires a different approach.
It requires learning to listen.
When you practise mindful breathing, gentle movement, meditation and grounding, you begin developing a more conscious relationship with your physical and emotional experiences.
You stop treating every uncomfortable sensation as something that must immediately be eliminated.
You learn to pause.
You learn to observe.
You learn to respond rather than react.
And perhaps most importantly, you begin understanding that spiritual growth is not about escaping the physical body. It is also about becoming more present within it.
Your nervous system deserves care. Your body deserves rest. Your emotions deserve awareness. And your spiritual journey deserves a foundation of physical and emotional well-being.
Start gently. Practise consistently. Respect your body's boundaries.
The journey towards inner balance does not have to begin with a dramatic transformation.
Sometimes, it begins with one conscious breath.
Final Thoughts
At Soul Purpose Academy, the journey towards self-awareness and spiritual development begins with understanding the connection between the body, mind, emotions and energy.
Vagus nerve awareness, somatic movement, mindful breathing and grounding can become valuable parts of a holistic wellness routine.
You do not have to choose between science and spirituality. You can appreciate what modern neuroscience explains while exploring the deeper wisdom of traditional practices.
The ultimate objective is not simply to feel relaxed for a few minutes.
It is to develop a more balanced, conscious and grounded relationship with yourself.
Come back to your body. Come back to your breath. Come back to yourself.
