The Seven Senses: How to Use Your Body’s Built-In Calming System
- Stephanie Zimmerman
- 4 days ago
- 3 min read
You’ve probably heard of the five senses—sight, hearing, smell, taste, and touch. But your body actually has seven main senses. And they do a lot more than just help you experience the world… they can help you calm down, even when your mind feels like it’s spinning out of control.
When we experience stress, our amygdala—the part of the brain responsible for detecting threats—can go into overdrive, triggering the “fight, flight, or freeze” response. In moments of intense stress, our thinking brain (the prefrontal cortex) often goes offline, making it harder to use problem-solving strategies or positive self-talk.
So how do you calm down when you can’t think your way to a more calm state? You call on your senses, your internal back door to calm. Your sensory system sends direct, soothing messages to your amygdala so you don’t have to logic your way through. Your body innately knows what to do!
This works in two ways:
Proactively — using sensory input before a stressful situation can help regulate your system so you’re less reactive when it happens.
In the middle of stress — when stress is so high that thinking strategies aren’t accessible, sensory activities can provide an immediate physical pathway to calm.
Below is a guide to the seven senses and how you can use each to restore calm—whether before a stressful event or right in the middle of it.
1. Sight (Visual Sense)
What it is: How you take in light, color, movement, and shape. Your eyes are your GPS for navigating the world.
To use sight to calm try this:
Look at something beautiful or comforting—nature photos, a favorite picture, or the view out your window.
Swap harsh lighting for soft lamps in the evening to signal “rest time” to your brain.
Keep a “visual anchor” nearby—a plant, candle, or object that makes you feel safe.
2. Hearing (Auditory Sense)
What it is: Your ability to pick up sounds—everything from music to voices to background noise.
To use hearing to calm try this:
Put on calming music, ocean waves, or white noise.
Close your eyes and listen for 3–5 different sounds around you.
If the world is too loud, slip on noise-canceling headphones, loops or earplugs.
3. Smell (Olfactory Sense)
What it is: The sense that’s directly linked to memory and emotion—which is why one whiff of fresh cookies can take you back to childhood.
To use smell to calm try this:
Keep a small essential oil roller, candle, or flower near your desk.
Before bed, try lavender or chamomile to cue relaxation.
Avoid scents that feel too strong or triggering.
4. Taste (Gustatory Sense)
What it is: How you experience flavor—sweet, salty, sour, bitter, and savory. Taste works hand-in-hand with smell to give you the full “yum” factor.
To use taste to calm try this:
Slow down and really notice each bite or sip.
Use a small straw or suck on cold or sour items.
Sip herbal tea or fruit-infused water for a simple calming ritual.
5. Touch (Tactile Sense)
What it is: Your ability to feel texture, temperature, and pressure through your skin. Touch is powerful for comfort and connection.
To use touch to calm try this:
Wrap yourself in a cozy blanket or sweater.
Hold something grounding—a smooth stone, stress ball, or soft fabric.
Take a warm bath or shower to help muscles relax.
6. Vestibular Sense (Balance & Movement)
What it is: Your internal balance system—it tells you where your body is in space and helps you move with control.
To use movement to calm try this:
Rock gently in a chair or swing, sway to music, or slowly stretch.
Take a walk or stand and shift your weight from side to side.
Try balance-focused yoga poses to center yourself.
7. Proprioception (Body Awareness and Body Pressure)
What it is: Your built-in “map” of where your body parts are without looking at them—thanks to sensors in your muscles and joints. It also includes a sense of how much body pressure is needed to move your body.
To use body pressure/position to calm try this:
Do something with resistance—push, pull, or carry (laundry counts!).
Try yoga or light weightlifting.
Give yourself a firm hug or use a weighted lap blanket.
Your sensory system isn’t just a way to perceive the world—it’s a built-in regulation toolkit. Whether you’re about to walk into a stressful meeting or you’re already in the middle of a high-stress moment, engaging your senses can quiet the amygdala, lower stress hormones, and help your body feel safe again.
Wishing you wellness and growth,
Stephanie Zimmerman, LMFT51755
(Adobe stock photo credit 545058347)