Here's a 7-day self-led exercise protocol using somatic therapy techniques to calm the stress response:
Day 1: Body Scan Meditation
Find a quiet space and lie down comfortably.
Close your eyes and focus on your breath for a few minutes.
Start a body scan from your toes to your head, noticing any areas of tension or discomfort.
As you scan, imagine sending breath and relaxation to those areas, allowing them to release tension.
Day 2: Grounding Techniques
Stand barefoot on the ground (grass, sand, or earth if possible).
Feel the connection between your feet and the ground.
Take slow, deep breaths, imagining roots growing from your feet into the earth, grounding and stabilizing you.
Day 3: Progressive Muscle Relaxation
Sit or lie down comfortably.
Tense each muscle group (starting from your toes and working up to your head) for a few seconds, then release and relax completely.
Focus on the contrast between tension and relaxation in each muscle group.
Day 4: Mindful Movement
Engage in gentle, mindful movement such as yoga, tai chi, or qigong.
Pay attention to the sensations in your body as you move, and focus on the present moment.
Notice any areas of tension and allow them to soften and release with each movement.
Day 5: Breathwork
Practice deep breathing exercises such as diaphragmatic breathing or box breathing.
Focus on extending your exhales to activate the parasympathetic nervous system, which promotes relaxation.
Visualize stress leaving your body with each exhale.
Day 6: Self-Massage
Use self-massage techniques to release tension in your muscles.
Use gentle pressure and circular motions on areas like your neck, shoulders, back, and hands.
Pay attention to how your body responds to the touch and allow yourself to relax deeply.
Day 7: Nature Connection
Spend time in nature, whether it's a walk in the park, sitting by a river, or simply being outdoors.
Use all your senses to connect with nature - feel the breeze, listen to the sounds, observe the colors and textures.
Allow yourself to be present and absorbed in the natural environment, letting go of stress and tension.
Throughout the week, remember to practice self-compassion and kindness towards yourself. Each day, reflect on how your body feels before and after the exercises, noticing any changes in your stress levels and overall well-being.
