Last week, someone asked me a question that might sound familiar: “What do I do when I start thinking about something and can’t stop? It starts affecting my body—sometimes I even break out in hives.”

Racing thoughts like this are actually signals from your nervous system, not just your mind. When your body is stressed, your mind often speeds up too. This is where somatic yoga and somatic living practices can help—you don’t have to wait to get on the mat to calm your nervous system.

Why Racing Thoughts Happen

Racing thoughts aren’t random—they’re symptoms of stress. When your nervous system is on high alert, your body sends signals (tight chest, hives, restlessness), and your mind naturally follows.

Instead of trying to fight the thoughts, it’s more effective to work with the root stress that’s feeding them. Somatic living teaches you to notice these signals and respond in ways that restore balance.

A Quick Somatic Yoga Exercise for Nervous System Regulation

Below is a simple exercise you can do anywhere. It’s called the 4–6 breath, and it’s a staple in somatic yoga practices for calming the nervous system.

Practice with me by pushing play on the audio above or, if you prefer to do it on your own, keep reading. 

Instructions if you prefer to read:

1. Soften your shoulders and close your eyes if it feels good.

2. Inhale through your nose for 4 counts.

3. Exhale through your mouth for 6 counts.

4. Repeat 3 times, then return to natural breathing.

Notice how your body feels afterward. This simple practice signals safety to your nervous system, helping racing thoughts slow down naturally.

Bringing Somatic Living Off the Mat

This tip is part of living somatically, meaning you tune into your body throughout your day—not just during yoga class. Paying attention to these small signals allows you to regulate your nervous system, calm your mind, and carry a sense of balance into daily life.

Try this exercise the next time your thoughts start spinning. Even a few minutes can make a real difference.

Thanks so much for reading. Make sure to give the practice a try. Feel free to leave a comment and let me know how you felt after. 

To our collective healing,

Crystal