Somatic Practices for Seasonal Shifts:

September can feel like a fresh start—a chance to dive into new projects, shift habits, and reset routines. But even if we’re long past school days, some of us still associate this season with endings, transitions, or the feeling that our summer freedom is slipping away.

Here are a few ways to support your nervous system during seasonal change:

1. Stay Socially Connected
Humans are wired for connection. Eye contact, physical presence, and in-person conversation help down-regulate the sympathetic nervous system, keeping us calm yet engaged. Texts and social media don’t offer the same nervous-system benefits. Even brief, intentional interactions with friends or community can help you feel grounded and emotionally safe. If you’re working or socializing remotely, try creative alternatives—like walking in nature while on an audio call. And if community feels scarce right now, you’re not alone—online groups and local meet-ups can help you reconnect.

2. Take Regular Breaks
The pressure to always “be productive” can keep your nervous system in overdrive. Your worth is not tied to your output. Whether it’s stepping away, saying no, or taking a nap, rest is essential and non-negotiable. Your nervous system thrives on rhythm and balance—rest helps regulate stress hormones, mood, sleep, and overall nourishment. Rest doesn’t have to look the same for everyone: it can be movement, stretching, a cup of tea, a walk, a chat with a friend…or simply lying down and breathing. Small somatic practices, done consistently, help your body feel safe and valued.

3. Move Your Body with Intention
You can’t “think” your way out of anxiety or low mood. Embodied activities reconnect you to yourself from the inside out. This might be mindful walking, yoga, a gentle HIIT or strength session, or simply noticing your breath. These moments of bodily awareness help you reconnect with parts of yourself that might feel forgotten. A gentle reminder: overexercising or obsessing over fitness can work against embodiment, so focus on connection over performance.

4. Practice Intentional Breathing
Long, slow exhalations activate the relaxation response almost immediately. For those with trauma histories, deep breaths can feel uncomfortable—so start small. Simply noticing your breathing for 30 seconds can naturally slow your nervous system and bring you back to presence. Here is my one favourite calming breath called Luna Breathing which comes from the Continuum practice. 

5. Ritualize the Season
Create small seasonal rituals that bring you joy and anticipation. Think of cozy things to look forward to—apple picking, soup season, candle-lit evenings, or warm drinks. These little rituals help anchor your nervous system and bring a sense of predictability and delight during change.

6. Notice Nature’s Shifts
Take time to observe the subtle changes around you—the crispness in the air, the scent of falling leaves, the golden light of early evenings. Engaging your senses in this way helps your nervous system attune to the present moment and appreciate the beauty of seasonal transitions. Even a short walk outside can be grounding and restorative.

Seasonal transitions are an opportunity to notice what your body and nervous system need. By staying connected, resting, moving, breathing intentionally, and savoring the rhythms of nature, you can navigate change with more ease, resilience, and self-compassion.

Seasonal transitions are a great opportunity to notice what your body and nervous system need. By staying connected, resting, moving, and breathing intentionally, you can navigate change with more ease, resilience, and self-compassion.

Not sure where to start? Want additional support in your wellness journey to implement some of these suggestions? I would be happy to offer a free consult on how I can support you.