We live in a time when much of our attention is pulled into screens. Work, communication, entertainment—even aspects of healthcare—are mediated through technology. While tech connects us in powerful ways, it also draws us away from our bodies. Many of us spend hours hunched over devices, forgetting to breathe deeply, move, or even notice our physical needs. The result? Rising stress, disconnection, and burnout.

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Somatic work offers a counterbalance. It helps us integrate body awareness into our relationship with technology, so we can live more fully, more wisely, and with less strain. Let’s explore what current science says about the impact of tech on our nervous systems, and how somatic practices can restore balance.

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The Impact of Tech on the Nervous System

Research has shown that extended screen time and constant digital stimulation increase stress markers and reduce attentional capacity. For example, a 2019 study in Environment and Behavior found that multitasking on digital devices elevates cortisol, the body’s primary stress hormone, while also impairing memory and focus (Mark et al., 2019).

Social media in particular activates the brain’s reward system, creating dopamine loops that encourage compulsive checking. This can dysregulate our natural rhythms of rest and activity. A 2021 meta-analysis in Cyberpsychology, Behavior, and Social Networking linked excessive smartphone use to heightened anxiety and disrupted sleep (Yang et al., 2021).

When our nervous system is constantly “on,” we lose touch with the body’s quieter signals—hunger, fatigue, subtle emotions—that guide healthy decision-making.

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The Body as an Antidote​

Somatic practices help interrupt this cycle by bringing awareness back to the body. Even a few moments of embodied attention can reset the nervous system:

• Breath Awareness shifts activity from sympathetic (fight-or-flight) to parasympathetic (rest-and-digest) regulation.

• Postural Shifts—sitting tall, moving shoulders, standing up—stimulate circulation and remind the brain that movement is possible.

• Micro-movements and Sensory Attention anchor us in the present moment, breaking the trance of scrolling.

A study in Mindfulness found that short body-based mindfulness practices significantly reduce digital fatigue and improve focus (Vogelsang et al., 2021).

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Somatics in Daily Digital Life​

Here are some ways to integrate somatic practices into your relationship with technology:

1. Embodied Breaks
   Every 30–60 minutes, pause to stand, stretch, or breathe. Even one minute makes a difference.

2. Tech Rituals
   Before opening your laptop, place your hand on your heart and take three breaths. This simple ritual signals to your nervous system that you are beginning with intention.

3. Mindful Scrolling
   As you scroll, notice your posture, breath, and micro-tensions. Adjust often. Bring your body with you into the digital world.

4. Digital Sunset
   Set a ritual time to close devices each night. Pair it with a grounding practice like tea, journaling, or gentle stretching.

 

Ancient Wisdom Meets Modern Tech

While smartphones and laptops are new, the challenge of distraction is not. Ancient traditions have long used the body to restore presence—through breath practices, prayer postures, or mindful movement. By weaving these time-tested practices into our digital lives, we create a bridge between ancient wisdom and modern need.

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Closing Thought

Technology isn’t going away—and it doesn’t have to be the enemy. By bringing somatic awareness into how we engage with tech, we reclaim choice, presence, and vitality. In doing so, we not only protect our well-being but also set the stage for more compassionate, intentional use of the digital tools that shape our world.

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✨ Want to experience this balance firsthand? Explore my Somatic in Life & Tech offerings, where we practice embodied strategies to navigate the digital age with clarity, grounding, and resilience. You can also download this free guide- Digital Body Tune-Up: Mindful Tech Practices for tips on how to take better care of your physical body in this increasingly digital world.