What Are Somatic Exercises and Their Benefits?

Somatic exercise is a form of exercise that uses the mind-body connection to discover things about ourselves and release physical and emotional tension. I like to think of somatic exercise as a “work in” as opposed to a workout. Somatic exercise is movement for the sake of movement, not for an external result. With somatic exercise, you are not concerned with an outcome or a result. You are instead looking to connect with your body in a way that makes it safe to process things that may be stored inside.

Soma refers to the living body, as indicated by Thomas Hannah, a pioneer in the somatic field. Somatic movement requires a certain kind of patience and focus. The goal is to be fully in touch with your body, mind, and breath as you practice somatic exercises.

How to exercise the somatic way

The concept behind somatic exercise isn’t too complex. As human beings, though, we are programmed to be “doing” as opposed to “being.” Because of this, learning to slow down and listen intently to our bodies can be challenging.

There isn’t an external goal when it comes to somatic movement. Yes, you will notice the benefits. Maybe you’ll be stressed or you’ll lose a little weight, or reduce pain, or feel better. But you’re not doing somatic exercises for that reason. You’re moving your body in a way that feels good and helps you understand yourself better. Focusing on the mind-body connection is the ultimate goal of somatic movement. Through this process, you will experience some incredible breakthroughs and results. The first goal isn’t the result, but you will inevitably see changes as you put in the work to get to know yourself better.

Somatic exercise is a body-based practice that involves noticing what you are sensing. As you start using your senses as you move, you’ll start to release tension. You’ll find ways of freeing up space. You’ll connect to your breath. The goal, if there is one, is to become at home in your body. You can practice somatic exercises on your own or with a trained somatic therapist. You can work on body awareness and connection using titration, pendulation, breathwork, and grounding exercises:

• Titration involves gradually and carefully exploring traumatic experiences by working with small pieces at a time to avoid getting overwhelmed.
• Pendulation involves moving between two sensations — safety and discomfort, or expansion and contraction — so that you can slowly release these in a balanced way.
• Breathwork combines conscious breathing techniques with body awareness. The goal is to enable physical, mental, and emotional well-being. You learn to use your breath as a powerful tool to release tension, promote self-awareness, and foster a deep connection with oneself.
• Grounding exercises root you in the present moment, helping to deregulate the central nervous system. When you focus on your body’s contact with the floor or with the Earth, you are able to be in the moment and calm yourself.

What are the benefits of somatic exercise?

By now you realize that somatic exercise can help you become more aware of your body and mind and the connection between the two. Somatic exercise can help you physically and mentally. It has myriad benefits, including these:

• Somatic movement relieves stress by helping you focus on how your thoughts affect you and what sensations are happening in your body. You can understand what you need and manage your response to stress so you become more responsive and less reactive.
• Somatic movement can help with pain relief through gentle movement and mindful awareness.
• Somatic movement can help improve posture and strengthen and realign muscles.
• Somatic movement can help you achieve better balance, mobility, and flexibility.
• Somatic movement can help you process stuck tension and memories and help you learn more efficient and effective ways of moving. You can also become more aware and in touch with your body, so you have a better sense of your emotions.
• Somatic movement can lead to pain reduction, increased mobility, and stress management and relief. You’ll find you have reduced stress and less anxiety, depression, and other mental health issues as you develop a better relationship with yourself and connect your mind and body. You can also work on healing deep-seated trauma by releasing muscular tension and issues you have stored in your body.
• Somatic movement helps you tune into your body’s wisdom. You’ll cultivate awareness of physical sensations and your emotional state. You’ll learn to listen and understand what your body is telling you.

Somatic movement can help support personal growth and enhance your emotional well-being. As you discover what your body is telling you, you also recognize what it does for you. You can work with your body and mind to grow to new levels.

Want to learn more about somatic exercise? Check out the cheat sheet or get the book!

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