Somatic Approaches for Stress Reduction and Nervous System Recovery: Theoretical Foundations, Evidence Review, and the Dotyk Method

Chronic stress and nervous system dysregulation affect many workers, with women reporting higher rates of occupational stress and burnout. A systematic narrative review of peer-reviewed literature indicates that structured breathwork, somatic movement, and interoceptive awareness practices may reduce perceived stress and support autonomic regulation, as indexed by heart rate variability. The paper introduces the Dotyk method, a body-oriented wellness protocol integrating somatic movement, breath regulation, and body awareness. In an exploratory case-based component, twelve adult female participants aged 20-34 completed a six-week online Dotyk-informed program; 10 of 12 reported reductions in perceived stress and muscular tension, along with improvements in emotional stability, body awareness, energy, sleep quality, and daily functioning. These preliminary observations suggest the method addresses a gap in accessible somatic protocols for women in chronic stress.

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Abstract

Chronic stress and nervous system dysregulation affect a substantial share of the global workforce, with women reporting measurably higher rates of occupational stress and burnout than men. This paper examines the theoretical foundations and documented outcomes of somatic wellness approaches for stress reduction and nervous system support, with particular attention to interoception-based, breath-centered, and movement-oriented practices. A systematic narrative review of peer-reviewed literature published was conducted, drawing from databases including PubMed, Frontiers in Psychology, and Springer. The reviewed evidence suggests that structured breathwork, somatic movement, and interoceptive awareness practices may reduce perceived stress and support autonomic regulation, including changes indexed by heart rate variability. Against this background, the paper introduces the Dotyk method, an author-developed body-oriented wellness protocol that integrates somatic movement, breath regulation, and body awareness practices. The method has been applied in individual, group, and digital formats across Ukraine, Bulgaria, Poland, and the United States. Comparative analysis of existing modalities and practice-based observation data from the Dotyk method suggest this approach addresses a gap in accessible, sequenced somatic protocols for women in chronic stress. To contextualize these observations, the paper integrates an exploratory case-based component involving twelve adult female participants aged 20-34 who completed a six-week online Dotyk-informed somatic movement program. The intervention combined weekly guided sessions with short independent daily practices focused on movement, breath regulation, and body awareness. Three representative cases are described in detail, and overall post-intervention feedback indicated that 10 of 12 participants reported reductions in perceived stress and muscular tension, together with improvements in emotional stability, body awareness, energy, sleep quality, and daily functioning. Because no standardized psychometric or physiological measures were used, these participant-reported data are interpreted as preliminary practice-based observations rather than controlled effectiveness findings. The findings will be of interest to researchers and practitioners working in somatic psychology, body-oriented therapy, health sciences, and nervous system regulation.