Do you feel like your body never lets you fully relax?Is your mind racing even after a long day, or does tension live in your shoulders, jaw, or chest no matter what you try? If you've been told to "just breathe" or "think positive"-and it didn't work-you're not broken. Your nervous system is simply doing what it was built to do: protect you. When it stays stuck in alert mode, thinking harder won't make it settle.Most advice focuses on willpower or mindset. That approach asks you to do the impossible: use conscious effort to calm automatic body responses. No wonder so many people feel stuck, frustrated, or exhausted.This handbook offers a different way.Somatic regulation works with the body's signals-using gentle, practical actions that communicate safety to your nervous system. The exercises here are trauma-informed, simple to learn, and designed to be used when you need them most.What this book gives youA clear, plain-spoken explanation of how the nervous system works and why symptoms persist.Short, safe somatic exercises that calm the body without forcing release.A daily 4-minute practice structure that builds steady change over time.Tools for releasing stored tension in a way that respects your pace and limits.Practical guidance for using these techniques during real moments of stress-before a meeting, in the middle of an anxiety spike, or at bedtime.Who this book is for - and who it isn'tThis book is written for people who feel anxious, overwhelmed, burnt out, or sensitive to stress-especially those who've tried other methods and found them too taxing or ineffective. It is not a quick-fix manual or a set of intense therapies. If you want fast, gentle, realistic tools that fit a busy life, this is for you.Why brief practices matterYou don't need long sessions or dramatic releases to change how your nervous system responds. Small, consistent experiences of safety add up. Four minutes a day is intentionally minimal-because predictability and kindness, not intensity, create lasting regulation.Begin gently. Start where you are.If you want a practical, compassionate guide to feeling safer in your body again-one clear step at a time-open this book and begin with four minutes today.