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Time of India

6 somatic hacks that work wonders on the brain and nervous system

Kelsey Weaver shares science-backed somatic hacks for stress relief. These techniques help calm the nervous system at home. Walking barefoot and hot-cold hand rinses are effective. Humming while washing dishes can help. A butterfly hug before bed promotes sleep. Weighted blankets offer a calming effect. Using soothing scents provides a quick reset. Work pressure, responsibilities at home, personal goals, financial targets, every moment is a juggling act in life. In this fast-paced environment, the stress has only doubled, and no wonder that you get overwhelmed. What's important is to find ways to cope with it. Kelsey Weaver, a Board-Certified HHP (Holistic Health Practitioner) and FDN-P ( Functional Diagnostic Nutrition Practitioner) has now shared some at-home somatic hacks, backed by science, to ease your mind and body. 'Try these body-first somatic at-home hacks to flip your nervous system from panic to chill. No studio, no gear. Just science-backed hacks that support your entire body!' Weaver wrote in a post shared on Instagram. Somatic techniques are different from traditional therapy. 'Traditional talk therapy starts with words in the thinking brain, but by the time you shape the perfect sentence, your heart, gut, and hormones have already slammed the panic button. Somatic therapy flips the sequence. Tiny sensory cues such as slow breathing, gentle pressure, or a quick change in temperature reach the brainstem in about 150 milliseconds, tell the vagus nerve that you are safe, and quiet the limbic system (your emotional command center) so clear thoughts can finally surface. Studies show these drills lift heart rate variability, lower salivary cortisol, and steady blood sugar in less than thirty minutes,' she says. Take a look at the six somatic hacks that work wonders on the brain and nervous system. Barefoot walk She recommends walking barefoot, either outside in the embrace of nature or onto a hardwood floor for two minutes, and feel the texture beneath your feet. 'Nerves in your feet send a rush of position signals to the brain, calming the amygdala's threat alarm and stabilizing cortisol levels,' she said. Alternate 30 seconds of warm water with 30 seconds of cool water over your hands for three rounds. 'The thermal contrast triggers vagus-nerve reflexes and bumps heart-rate variability, your parasympathetic scorecard,' she shares. It's a quick reset for any stressful moment. Dish duty humming While washing dishes, exhale with a steady 'mmm' hum for the entire task. 'Vocal cord vibrations gently stimulate the vagus nerve, flipping the body from fight or flight to rest and digest,' she added. Bedtime butterfly hug Before sleep, lie down, cross your arms over your chest, and alternate tapping each side while breathing slowly. Like a butterfly hug. According to her this bilateral stimulation, paired with deep pressure, enhances vagal tone and synchronizes midline brain structures, priming you for restful sleep. Weighted blanket burrito Wrap yourself in a weighted blanket, or layer several for extra heft, and breathe slowly. According to her, this deep pressure activates C-tactile fibers, triggering an oxytocin surge that calms limbic activity and lowers blood pressure. It's like a hug for your nervous system. Simple scent reset Carry a soothing oil stick, like lavender or cedar, and take three slow inhales when stress spikes. 'Olfactory signals go straight to the limbic system, hijacking threat circuits and grounding you in the now,' she asserted. Get the latest lifestyle updates on Times of India, along with Mother's Day wishes , messages , and quotes !