The Science of Shaking It Out: How to Alleviate Panic and Anxiety and Ease Your Nervous System

Stress, Anxiety and overwhelm feel like a daily occurrence in 2026. Even though there is technology to make life easier, life can feel tougher, busier and more demanding of the little time we all have. Finding simple ways to manage stress can make a real difference in your daily life. Whether its yoga, breathing, weights or movement.

One surprisingly effective method is shaking—literally moving your body to release tension. It has roots in biology and psychology, especially in the work of Peter Levine, a trauma therapist and a man I have been lucky enough to train with, who highlights how mammals naturally use shaking to recover from a traumatic event.

I first came across his work when I read "Waking the Tiger" whilst in my training and the book literally changed my approach to therapy and introduced me to the Nervous System so many years ago

So why does shaking it out help reduce stress, and what is the science behind this natural response?

Why Shaking Is a Natural Response to Stress

When animals face danger, their bodies prepare to fight or flee. This triggers a surge of adrenalin and cortisol. Without mobilisation such as running away or fighting back we can experience tension in our bodies. After the threat passes, many mammals instinctively shake their bodies to release built-up energy and return to a calm state. This shaking helps reset the nervous system.

It mimics the body's natural "fight or flight" response, burning off excess stress hormones like adrenaline, release muscle tension, and signalling to your brain that the danger has passed.

Humans share this mammalian trait. Peter Levine, founder of Somatic Experiencing therapy, explains that shaking or trembling after stress is a way to discharge excess energy stored in the body. Without this release, stress can stay trapped, leading to anxiety, muscle tightness, or emotional overwhelm.

Shaking is a form of self-regulation. It signals the body to move from a state of high alert back to rest and recovery.

How Shaking Affects the Nervous System

The nervous system has two main parts involved in stress: the sympathetic nervous system (SNS) and the parasympathetic nervous system (PNS). The SNS activates the fight-or-flight response, while the PNS promotes relaxation and healing.

Shaking helps switch the body from SNS dominance to PNS activation. When you shake, your muscles contract and release rapidly, which sends signals to the brain that the threat is over. This process lowers heart rate, reduces cortisol (the stress hormone), and calms the mind.

Research shows that physical movement, including shaking, can reduce symptoms of anxiety and PTSD by helping the nervous system reset. This is why therapists like Levine encourage clients to notice and allow natural shaking instead of suppressing it.

Shaking arms to release tension

Practical Ways to Use Shaking to Manage Stress

You don’t need special equipment or training to benefit from shaking it out. Here are some simple techniques to try:

• Shake your hands and arms: Let your hands dangle and shake them gently for 30 seconds to a minute. Notice how tension melts away.

• Dance freely: Put on your favourite song or music and move your whole body without worrying about how it looks. Focus on releasing energy.

• Tremor exercises: Stand with feet shoulder-width apart and allow your knees to bend slightly. Let your legs tremble naturally for a minute or two.

• Body scan and shake: After a stressful event, close your eyes and scan your body for tight spots. Focus on those areas and shake them gently.

• Combine with deep breathing: Shake while taking slow, deep breaths to enhance relaxation.

  
  

These movements can be done anywhere—at home, work or outside. The key is to listen to your body and allow natural shaking without judgment and not to worry about what you look like.

For many of my clients and myself shaking has been a natural part of recovery.

For one of my clients when he is anxious, shaking rather than deep mediative breathing helps him move towards calm.

" When Michelle first suggested that I incorporate body shaking into my recovery after working together, I thought she was slightly insane. However, giving it a try proved me wrong, and it has since become something that I relie on. I feel significantly less anxious and more active. To self-regulate when my nervous system is activated, I practice a routine of jumping high while shaking, combined with chest and arm tapping. This practice, alongside the Safe and Sound Protocol, has been instrumental in my CFS recovery"

ME/CFS client.

Shaking can benefit a healthy nervous system, but the cellular energy depletion in ME/CFS means that physical exertion or intense neurological stimulation can trigger severe Post-Exertional Malaise (PEM) or dysautonomia.

Because dysautonomia already causes natural internal tremors and shakiness in many patients, adding intentional, vigorous shaking can easily overload your body. It is essential to work with a practitioner who understands your nervous system before you attempt shaking with ME/CFS or Long COVID.

Why Shaking Works Better Than Sitting Still

Many people try to manage stress by sitting quietly or meditating. While these methods help, they don’t always address the physical energy stored in the body after stress. Shaking directly targets this energy.

When you sit still, your body may hold onto tension, which can cause discomfort or emotional buildup. Shaking moves muscles and stimulates the nervous system to release this tension. It’s a quick, active way to reset.

This explains why after a scary or stressful event, people often feel the urge to shake or tremble. It’s the body’s way of healing itself.

When to Use Shaking as a Stress Tool

Shaking can be useful in many situations:

• After a stressful meeting or conversation

• When feeling anxious or overwhelmed

• To release tension before sleep

• During breaks at work to refresh your mind

• After physical exercise to cool down and relax

  
  

It’s important to be gentle and patient with yourself. If shaking feels uncomfortable or intense, start slowly and stop if needed. Over time, your body will learn to use this natural response, you will be able to track how it works for your nervous system and whether you need to adapt it.

Michelle Doubtfire is a BACP Registered Psychotherapist, Trauma Therapist, Safe and Sound and Rest and Restore Practitioner.

For further support and information please contact www.thesafetytherapist.com and www.safesoundconnected.com