ESM — Embodied Stress Management

Regain calm in the moment.

ESM teaches micromoves—tiny, discreet movements you can use to relieve stress while it is happening. No apps. No rituals. No one notices.

Stress impairs our ability to make good decisions. Embodied Stress Management (ESM) is a practitioner‑developed, body‑based method that helps you interrupt stress in real time. ESM is grounded in neuroscience.

• Immediate: works during calls, meetings, and conflict.

• Discreet: invisible to others; takes ~10–30 seconds to act.

• Applicable: grounded in embodied practice; designed for work situations.

Benefits

• Faster recovery under pressure — regain cognitive bandwidth in seconds.

• Emotional steadiness — respond, don’t react.

• Portable skill — no equipment, any setting.

• More options, less tunnel vision — make better micro‑decisions.

• Lower muscle strain — reduce jaw/neck/shoulder bracing.

How it works

• Notice a signal (held breath, tight jaw, rushing).

• Apply one micromove (e.g., subtle tongue, eye, or hand pattern) matched to the context.

• Sense the reset (easier breath, grounded contact, clearer next step).

Scientific basis

ESM leverages a combination of elements that have been shown to reduce stress and boost performance:

• Embodied practices reduce stress and improve brain function and decision‑making

• Embodied practices lower cortisol levels and blood pressure

• Interoceptive awareness increases emotional regulation and resilience

• Gentle (somatic) movement reduces muscle tension, co‑contraction, and pain (while most research focuses on pain reduction, reduced co-contraction is widely reported as an effect as well)

• Gentle (somatic) movement reduces heartrate and blood pressure

For a summary of relevant research and sources, please follow this link.

FAQ

Is this therapy or mindfulness? Neither. It’s applied embodied skill training you use during real situations.

Will anyone see me doing it? No. Micromoves are designed to be discreet and usable in meetings.

How long until I feel something? Often within just a few seconds to half a minute—lighter breath, less bracing, clearer next step.

Do I need to practice daily? Repetition helps, but once a new micromove has been integrated, the emphasis is on‑the‑spot use. While it normally takes 10-20 hours (spread over 2-3 months) to become proficient at ESM, the technique can already be applied from the very first session.

Where does ESM come from? ESM is the brainchild of Konrad Wiesendanger, a Swiss therapist, Feldenkrais Method practitioner, workplace design expert, and coach.