Simple Body-Based Practices to Release Stress (Even If You Hate Mindfulness)

Written By Carolyn Midboe

🧘🏻‍♀️ Why Traditional Mindfulness Doesn’t Work for Everyone

Sitting still and focusing inward can:

  • Increase awareness of discomfort

  • Trigger restlessness or anxiety

  • Feel like “doing it wrong”

Your nervous system may need movement, input, or distraction first.

🌵 Regulation Can Be Active

Body-based regulation can include:

👟 Movement

  • Swaying, rocking, stretching

  • Walking or pacing

  • Dancing

🧊 Sensory Input

  • Holding ice or something textured

  • Listening to rhythmic music

  • Noticing flavor and texture of a snack, meal, or drink

🌯 Pressure

  • Weighted blankets

  • Tight hugs (self or trusted person)

  • Rubbing hands together

🌿 5 Simple Practices to Try

1. Wall Push
Push your hands into a wall for 10 seconds

2. Shake It Out
Gently shake your arms or legs

3. Temperature Reset
Cool water on wrists or face

4. Grounding Through Feet
Press feet firmly into the floor

5. Bilateral Movement
Tap left/right sides of body alternately

🌱 For Parents: Co-Regulation Ideas

  • Sit nearby instead of talking - The first sense that leaves when you’re dysregulated is hearing

  • Match your child’s energy, then slow it

  • Validate your child’s feelings

  • Offer sensory tools without forcing

Connection comes before calming.

☀️Remember…

There is no “right way” to regulate.

Only the way that works for your body.

Carolyn Midboe
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