Somatic Exercises To Lower Cortisol | 10 Minutes + Music
Welcome to Day 30 of Somatic Kickstart, my transformative 30-day series designed to enhance nervous system regulation and improve your overall well-being. In today's guided somatic routine, we are focusing on lowering cortisol.
WHAT IS CORTISOL AND WHY DOES IT MATTER?
Cortisol is produced by the adrenal glands, which sit atop the kidneys. It helps regulate metabolism, reduce inflammation, and control the body’s sleep-wake cycle. However, prolonged stress—whether due to emotional, physical, or environmental factors—can lead to dysregulated cortisol production. This results in:
Persistent fatigue and burnout
Increased belly fat and metabolic issues
Weakened immune system
Anxiety, depression, and brain fog
Disrupted sleep patterns and insomnia
When stress is ongoing, the hypothalamic-pituitary-adrenal (HPA) axis remains overactive, keeping cortisol elevated and preventing the body from fully recovering. The good news? You can reset your nervous system and regulate cortisol through somatic practices that engage the vagus nerve and promote a parasympathetic (rest-and-digest) response
SOMATIC EXERCISES
Somatic exercises work by engaging the vagus nerve, the body's main relaxation pathway. This helps turn off the stress response and restore equilibrium.
1. Ear Massage for Vagus Nerve Stimulation
Gently massaging around the ear stimulates the auricular branch of the vagus nerve, instantly promoting relaxation. This technique:
✔ Lowers cortisol & heart rate
✔ Reduces inflammation
✔ Enhances emotional regulation
2. Deep Belly Breathing to Interrupt the Stress Cycle
Breathing deeply into the diaphragm (rather than the chest) signals safety to the brain. Benefits include:
✔ Reduced cortisol & blood pressure
✔ Improved oxygenation & heart rate variability
✔ A shift from fight-or-flight to relaxation
3. Rocking to Reset the Nervous System
Rhythmic rocking engages the vestibular system, which helps regulate stress and balance. This movement:
✔ Activates deep pressure receptors, similar to a hug
✔ Soothes the nervous system & lowers cortisol
✔ Promotes a deep sense of safety & relaxation
4. Shaking to Release Stored Stress
Shaking is a natural way to discharge excess tension and reset the HPA axis. This practice:
✔ Interrupts chronic stress loops
✔ Flushes out excess cortisol & adrenaline
✔ Promotes a state of deep relaxation
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Whether you’re new to somatics or looking to deepen your practice, this guided somatic practice offers a gentle introduction to connecting with your body, mind and soul.
Reminder: If you sigh, yawn, shiver, swallow or have an emotional release, this is a sign your nervous system is starting to regulate and feel safer.
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YouTube: / @shebreath_teresa
Instagram: shebreath_official
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Website: www.shebreath.com
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As a certified trauma-centered somatic practitioner and breath therapist, I help you regulate your nervous system. My journey included transforming personal challenges into wisdom. I´ve evolved through my own trauma, trials and errors, which now empower me to offer guidance and support to others navigating their own transformations.
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Disclaimer: The content provided on this channel is for educational and entertainment purposes only. Teresa Trieb is not responsible for any liabilities, injuries, or damages that may occur from following the information or advice in these videos. By voluntarily participating in these somatic exercises, you agree to do so at your own risk and accept full responsibility for any potential damage.
You may consult a healthcare professional before beginning somatic exercises. These exercises are intended as a general guide; always pay attention to your body's signals and discontinue if you feel unwell. If you experience sensations such as tingling, ear ringing, dizziness, light-headedness or similar symptoms, please remain calm, as they are completely normal.
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