5 somatic practices for quiet moments in everyday life

You don't need an hour or a yoga mat. These practices work in minutes and fit anywhere — at your desk, in the kitchen, before falling asleep.

One of the simplest: the extended exhale. Breathe in for four seconds, out for six to eight. This activates the calming part of your nervous system almost immediately.

Gentle humming, feeling the soles of your feet on the floor, or slowly looking around the room also tell your body: it's safe here. Consistency matters more than duration.