Four practices from across the Soma programs — free, no account required. Each one is a door into a different part of your nervous system.
No signup needed · No app required · Just practice
When you feel overwhelmed, reactive, or can't seem to switch off — these practices work directly with your body's stress response through breath and body awareness.
A simple breathing technique that helps the body release tension quickly and shift into a calmer state.
A guided practice that helps you release physical tension and shift the body into a state of deep relaxation.
For overthinking at bedtime, difficulty falling asleep, or waking in the night. These practices signal safety to the nervous system and support the natural transition into rest.
A guided non-sleep deep rest session. You're awake, but deeply relaxed — the brain shifts into theta states associated with the edge of sleep. Shown to increase dopamine and reduce cortisol.
Inhale for 4 counts, hold for 7, exhale for 8. The extended exhale activates the parasympathetic nervous system and creates the physiological conditions for sleep.
These practices are a beginning. The programs are a path — structured, progressive, and built around your specific pattern.
Takes 2 minutes. No account required to start.