Somatic Techniques for Stress & Burnout in Virginia Beach

Why Stress Isn’t Just in Your Head

If you’ve been feeling physically drained, mentally exhausted, or emotionally overwhelmed, you’re not alone. Many people in Virginia Beach and beyond struggle with chronic stress and burnout, but few realize how much of that tension is held in the body.

Stress isn’t just a mental experience—it’s stored in the nervous system. If you often feel restless, tense, or disconnected, your body might be stuck in a state of fight, flight, or freeze without you even realizing it.

At Healing Arts Center, we specialize in somatic and mindfulness-based coaching to help clients feel more present, connected, and in control of their stress responses.

Here are three practical somatic techniques that you can try today to help release built-up stress and tension.

1. Shaking: A Natural Reset for Your Nervous System

🔹 What It Does:

✔ Helps release tension stored in muscles and connective tissues

✔ Stimulates the nervous system to rebalance after stress

✔ Supports emotional release without needing to analyze feelings

🔹 How to Try It:

1️⃣ Find a quiet space where you feel comfortable.

2️⃣ Stand or sit and begin to gently shake your hands, arms, and legs.

3️⃣ Allow your torso and head to move naturally, increasing intensity as needed.

4️⃣ Continue for 30-60 seconds, then pause and notice any changes in your body.

Many people feel lighter, more grounded, or more at ease after shaking. This technique is often used in trauma-informed practices to help discharge stress and regulate the nervous system.

Shaking is something we naturally see in animals after stressful situations. They instinctively shake off excess energy to reset their system. Humans often suppress this response, but by intentionally incorporating shaking into your routine, you can help your body process stress in a natural, effective way.

2. Toning: Using Sound to Shift Your Nervous System

🔹 What It Does:

✔ Uses sound vibrations to release physical and emotional tension

✔ Stimulates the vagus nerve, which promotes relaxation

✔ Helps with self-expression when emotions feel stuck

🔹 How to Try It:

1️⃣ Find a comfortable position where you can breathe deeply.

2️⃣ Take a deep breath in and exhale while making a sustained sound (like "mmm" or "ahhh").

3️⃣ Focus on how the vibration feels in your throat, chest, and body.

4️⃣ Repeat 5-10 times, noticing any shifts in tension or emotions.

Vibrational sound practices have been used across cultures for centuries to help people regulate their emotions and feel more connected to their bodies. This is an accessible and simple practice that can be done anywhere—whether you’re in the car, at home, or even before bed to encourage relaxation.

If you feel tension in your throat or chest, toning can be especially helpful for loosening areas where stress is physically held.

3. Breathwork: A Direct Path to Nervous System Regulation

🔹 What It Does:

✔ Helps shift the body from fight-or-flight to a calmer state

✔ Supports emotional processing without overthinking

✔ Can be used anytime, anywhere for quick stress relief

🔹 How to Try It (Simple 4-6 Breathing Technique):

1️⃣ Inhale through your nose for 4 seconds.

2️⃣ Exhale slowly through your mouth for 6 seconds.

3️⃣ Repeat for 1-3 minutes, noticing how your body responds.

Why it works: The extended exhale activates the parasympathetic nervous system, which tells the body it’s safe to relax. This is a simple but powerful way to regain control when feeling overwhelmed.

By practicing conscious breathwork, you help regulate your nervous system and create a sense of internal stability, even when external stressors are present.

Making These Techniques Part of Your Routine

These practices aren’t one-time fixes—they’re tools to help prevent burnout and manage stress over time.

✔ Try shaking before bed if you struggle with sleep

✔ Use toning after a stressful day to release tension

✔ Practice breathwork in the morning to set a calm tone for the day

✔ Go at your own pace—there’s no right or wrong way to do it

Many people in Virginia Beach seek out somatic and mindfulness-based coaching because they are tired of traditional wellness approaches that only focus on the mind. By incorporating body-based techniques like shaking, toning, and breathwork, you can help reset your nervous system and reconnect with yourself in a sustainable way.

At Healing Arts Center, we offer somatic coaching for individuals in Virginia Beach and beyond who want to feel more present, balanced, and connected. We offer a sliding scale for active duty, veterans, first responders, and family members.

If you’re interested in guided sessions, visit Healing Arts Center to learn more about our in-person and virtual coaching options.

💬 Which of these techniques are you curious to try? Let me know in the comments!

www.healingartsvb.com and https://www.vagaro.com/us03/healingartscenter