6 Somatic Tools for Grounding During the Holiday Season
By Taylor Neal
The holiday season can be many things at once.
For some people, it’s cozy, meaningful, and genuinely joyful. For others, it’s busy, stimulating, and just a bit more than their nervous system has capacity for.
And for most of us? It’s a mix, somewhere in between: moments of connection, laughter and joy, sprinkled with long lines, loud rooms, sugar crashes, and calendars that suddenly look very full and extremely social.
From my perspective as a somatic practitioner, the best way to navigate the holidays, whether you’re surrounded by family or quiet at home, is to really up the self care, set firm boundaries in advance, and get comfortable with stepping away, saying “no” and doing unconventional things (like the tools in this guide) that are supportive for your body whenever and wherever, and in front of whoever you need.
Grounding isn’t about fixing the holidays or assuming they’re only going to be stressful and intense. And it’s also not about trying to work in some big, long 2 hour long meditation practice amidst the chaos (because let’s be real, it won’t happen).
Actually, grounding during the holidays is about tuning into your body enough during the holiday season, enough and consistently, so you can ask the question: “what does my body need right now?” and offer yourself that throughout each day. Not just for one hour before bed (although that’s great too), but over and over as you move from one thing to the next in your day. It’s about giving your nervous system a little extra support so you can actually feel the moments you want to enjoy, and move through the rest with more ease.
Grounding is less about “calming down” and more about coming back into your body in small, doable ways.
Here are six tools you can use throughout the season. No long yoga practice (although I do love yoga) or dramatic lifestyle overhaul required. Just attention and intention, and a little space to breathe.
1. Feel for Your Feet
(Your feet are literally made for grounding and acclimating your entire body to the environment perceived by the nerve endings in your feet. Use them.)
One of the simplest and most effective grounding tools is also the most obvious: your feet.
Wherever you are, take a moment to
Bring awareness to your feet on the floor: wiggle your toes in your shoes, stretch them out, notice the subtle pressure, temperature, or texture beneath them, rock your weight back and forth so you can really feel the connection between your feet and the surface below you
Remind yourself your feet can move by moving them: this helps remind the body that we have agency, we can find better balance, we can support ourselves better, we can also leave if we need to
Bring awareness to the texture of the surface below you: and the way the weight of your body interacts with this surface/the contact they’re making with the floor or ground
Breathe into your feet: see if you can imagine your breath flowing all the way down into your feet and then back up through your mouth as you exhale, like your whole being is connected by the breath and the breath is reaching even the corners of your feet
You’re not trying to relax or attaching to any certain outcome, you’re simply intending to feel for your feet.
This sensory information tells your nervous system where you are right now, which can reduce mental business, orient you in space, bring a sense of safety to the nervous system, and bring you back into your body.
Bonus: this works just as well in a kitchen, airport, or living room.
2. Choose a Different Breath (not a long breath-work practice)
Breathing doesn’t need to be long and involved, or even super dramatic to be regulating. Instead of trying to control your breath, try choosing one that feels supportive or useful for your body in the moment.
The nervous system is directly impacted by the breath, so by slowing down enough to ask “what type of breath would be supportive right now?” we can choose whether we need something to get us moving (up-regulating) or something to calm/slow us down (down-regulating).
A few options:
Let your exhale be slightly longer than your inhale (down-regulating)
Try sharp, fast inhales through pursed lips (up-regulating)
Take one gentle sigh and let out some sound when you exhale
Breathe through your nose and imagine the breath widening the back of your ribs
Flutter your lips as you exhale
Hum on the exhale (the sound of Mmmmmmm)
Breathe down into the belly
Breathe into the pelvis and anus and imagine the anus expanding like a balloon
Try some movement that compliments/supports your breath
The key word here is choice.
When your body feels like it has options, and we get to try a couple different things, your nervous system starts to regulate because again, we have agency over the state of our nervous system.
3. Lean Back and Let Urgency Drop
(Yes, literally lean back in your chair)
If you’re sitting, try leaning back slightly and letting your spine be supported. Let your belly soften on your lap and maybe even take a big breath when you do this.
This subtle shift/change in weight sends a powerful message to your nervous system: we are not in a rush.
We spend a lot of time unconsciously leaning forward, which signals urgency to our body. Intentionally leaning back, even for 30 seconds, can reduce internal pressure and help your system settle into a more regulated state.
4. Somatic Ways to Release Anger or Frustration
(Because those are valid human experiences, not failures)
Even during joyful seasons, frustration happens. From a somatic perspective, anger is just one of many human experiences we get to have. When we approach it with curiosity and acknowledgement rather than judgement, we get to choose (there’s that word again) how we respond to it rather than it feeling like it’s controlling us.
Try:
Pushing your hands firmly into a wall or doorframe
Clenching your fists and slowly releasing them
Twisting your torso gently side to side
Letting out a quiet growl or forceful exhale when alone
The good old silent scream
Twist a towel as hard as you can
Shake your body
Do 10 jumping jacks
Let out some sound (sigh, groan, sing)
The goal isn’t to get rid of anger, it’s to notice and allow it, and then let it move. When energy has somewhere to go, it doesn’t have to get stuck in the body, and it’s often not as big as we fear it to be.
5. Humming for Your Nervous System
(Low effort, surprisingly effective)
Humming stimulates the vagus nerve, which plays a key role in nervous system regulation.
Try humming:
While cooking
In the car
While washing dishes
While swaying side to side
With your hand on your sternum and feel for the vibrations
Quietly to yourself when you need a reset
Walking down the street
While you take your toilet break at the holiday function
While walking to the function
Anytime, really!
You don’t need a tune or good pitch, just the sound of Mmmmmmm in your throat. The vibration itself is what matters, it’s quite soothing to the entire body. Many people notice a sense of settling or warmth in the chest, throat, and/or belly within a minute or two. It also helps relax the face muscles!
6. Orient to the Senses
(Especially in the mornings or during the tough moments)
Orientation is a somatic practice where you let your senses connect you to the present moment, and bring awareness to what’s around you rather than the thing that feels hard to be with (certain family members, maybe?).
Pause and notice:
3 things you can see
2 things you can hear
1 thing you can feel physically that’s neutral or pleasant
And if you can, consider 5–10 minutes of pleasure-based movement in the morning. This isn’t about fitness, it’s about starting your day with more embodiment so you can stay more connected to your needs as you move through the day.
Stretch, sway, dance to one song, sing, roll on the floor, move slowly or energetically. When movement is pleasurable, it supports regulation and sets a tone of choice, embodiment, and agency for the day.
A Closing Note from a Somatic Therapist
Grounding isn’t about assuming the holidays are hard. It’s about supporting your nervous system so you can fully inhabit whatever the season brings: joy, laughter, connection, stimulation, frustration, exhaustion, rest, and everything in between.
You don’t need to stress yourself out with more things to do this season, so just see if you can implement some of these tools while you’re on the go, or start practicing them early so you can take 20-30 seconds here and there for some nervous system support that can make a big difference.
Your body is already on your side and it already knows what it needs, these tools are simply ways to listen a little more closely.
Wishing you a season with moments of ease, presence, and enough groundedness to enjoy them.