37 Somatic and Breathwork Practices
Sixty-one ways
back to yourself.
Every practice here exists for a real moment — the tight chest before a meeting, the flat afternoon, the 4am wake-up. Below is the full library of 61 guided exercises across the three modules — Overwhelmed, Steady and Flat. Your personalised program draws 38+ of them around how you actually feel. Each entry lists the exercise, its in-app description, its level in the training journey, and whether it ships with bundled audio or streams remotely.
Find your way back. Capacity for what matters.
Soma Circuit organises practice into three modules, one for each nervous-system state. Within each module a training journey unfolds across numbered levels, and every level guides the user through a short sequence of exercises. The same exercise can appear in several levels.
- Modules — Overwhelmed (sympathetic activation), Steady (within the window of tolerance), and Flat (dorsal shutdown).
- Levels — Overwhelmed and Flat run L1–L11; Steady runs L1–L9. Each level has a name and a set sequence.
- Access — the full program is included with Soma Circuit Plus. Every new member starts with a 7-day free trial.
- Audio — Audio · m:ss means a bundled recording ships with the app. Streaming means the guided audio is delivered remotely.
A personalised 10-level program. Full access with a 7-day free trial of Plus.
16 bundled audio files ship in-app; deeper levels stream on demand.
All 37 practices, one page each
Sixty-one guided exercises across the three modules, drawn from 37 distinct practices. Each one has its own page: what it is, what it does to your nervous system, and when to reach for it.
Grounding and Orienting to the Body
Check in with the body and find some balance.
Tense and Relax
Gently tense and relax all the muscles in the body.
Progressive Muscle Relaxation
Move slowly through muscle groups, tensing then releasing.
Interoceptive Acceptance
Create deep peace and relaxation in the body.
Rhythmic Breathing
Steady in-out rhythm to settle.
Humming Breathwork
Gentle humming during the exhale to soften and relax your system
Voo Breathwork
Long voiced exhale to breathe slowly and ground through sound.
Haaaa Breathwork
A gentle heart-based emotional release exercise.
Extended Exhale Breathing
Longer exhales to activate parasympathetic relaxation
Physiological Sigh
A physiological sigh to relax the mind and body.
Alternate Nostril Breathing
Balancing breathwork for harmonising the two hemispheres of the brain
Mindfulness of Breath
Rest attention gently on each inhale and exhale.
Squeezing a Pillow
Squeeze and release to move energy through the body.
Pushing a Wall
Release frustration and activation through steady pressure.
Running on the Spot
Move fight-flight energy through the body.
Rhythmic Stomping
Releasing fight/flight energy through stomping your feet on the ground.
Rhythmic Jumping
Gentle up-and-down movement to help your body feel more alive.
Punch Release
Controlled punching movements to release tension and restore calm.
Shaking Out the Body
A simple and powerful whole-body reset.
Somatic Swaying
Gentle movement to help shift restless energy and soften the body
Energising Self-Tapping
Rhythmic tapping to wake sensation and channel activation safely.
Butterfly Hug
Cross-body tapping to create rhythm, grounding, and a sense of safety.
Self-Havening Touch
Slow rhythmic touch on the skin for soothing regulation.
Soothing Hand Postures
Hand postures to quickly bring the body back to balance.
Power Stance
Evidence based posture to increase energy and confidence
Legs Up the Wall
Restorative posture for parasympathetic settling.
Grounding with a Hug
Find support in your body while hugging a pillow.
3 Sense Check
Anchor to sight, sound, and touch in the present moment.
Mindfulness Senses Check
Use your senses to orient safely back to the present.
Safe Place in the Body
Finding safety and good feelings in the body
Three Safe Places in the Body
Finding deeper and more pleasant sensations in the body
Feeling Safe In The Whole Body
Finding safety and feeling good throughout the whole body
Body Scan Meditation
Full guided body scan to integrate awareness from head to toe.
Creative Open Awareness
Widen attention from focused to open, panoramic awareness.
Connecting to Core Self
Cultivate pleasant sensations, joy, contentment, and peace across the body
Somatic Inquiry
Convert body discomfort into bliss and peace through exploration and inquiry
Falling Into Presence
A profound meditation to embody bliss, peace, and fulfillment
Overwhelmed
Settle activation, tension, and racing energy.
24 exercises · Included with Plus
Training journeyThe Overwhelmed journey, level by level 10-level program
The Overwhelmed journey, level by level
Exercises & descriptionsAll Overwhelmed exercises 24 exercises
All Overwhelmed exercises
Steady
Build presence and stay inside your window of tolerance.
11 exercises · Included with Plus
Training journeyThe Steady journey, level by level 10-level program
The Steady journey, level by level
Exercises & descriptionsAll Steady exercises 11 exercises
All Steady exercises
Flat
Gently restore energy and reconnect with your body.
26 exercises · Included with Plus
Training journeyThe Flat journey, level by level 10-level program
The Flat journey, level by level
Exercises & descriptionsAll Flat exercises 26 exercises
All Flat exercises
16 recordings ship inside the app.
Guided audio ships with the app for early practices; later levels stream remotely. Durations are measured from the recordings.
16 bundled files · 61:44 of guided audio in total. Exercises in Levels 4–11 (e.g. Power Stance, Butterfly Hug, Somatic Inquiry, Falling Into Presence) stream on demand and are not bundled.
Practices are guided in the app. We don't publish full instructions on the website — the audio is the point.
This page wandered off.
Take a slow breath. Then come back to a page that does exist.