In today’s fast-paced world, many people associate exercise with high-intensity workouts, sweat-dripping sessions, and pushing the body to its limits. However, movement doesn’t always have to be about performance or exertion. Somatic exercises offer a more mindful approach—one that prioritizes internal awareness, slow and intentional movement, and a deep connection between body and mind.
What Are Somatic Exercises?
Somatic exercises are movements that focus on the internal experience of the body rather than external performance. The goal is to cultivate body awareness and release tension, rather than achieve a specific fitness outcome. These exercises are often slow, gentle, and designed to help individuals become more in tune with their physical sensations and emotional states.
Thomas Hanna, Ph.D., coined the term “somatics” and developed Hanna Somatics, a movement-based approach centered on sensory-motor awareness and neuromuscular re-education. According to Hanna, somatic exercises involve moving with awareness, listening to bodily sensations, and allowing natural, instinctive movement patterns to emerge.
The Benefits of Somatic Exercise
Practicing somatic exercises can lead to a variety of benefits, including:
- Improved posture: These exercises help retrain the body to maintain alignment and balance.
- Increased range of motion: By releasing muscle tension, somatic exercises promote flexibility and ease of movement.
- Better balance and coordination: Enhanced body awareness leads to more controlled and graceful movement.
- Relief from chronic pain: Many people experience a reduction in muscle tension, joint discomfort, and stress-related pain.
- Emotional regulation: Somatic movement can support trauma recovery and help individuals manage anxiety and stress.
Somatic Exercises for Anxiety and Trauma
Somatic exercises have been explored as a potential therapy for trauma and anxiety. A 2021 review found preliminary evidence that somatic movement may alleviate PTSD symptoms and support emotional regulation. The American Congress of Rehabilitation Medicine (ACRM) advocates for somatic exercises as a “bottom-up” approach, where physical grounding precedes verbal or emotional processing.
Here are a few simple somatic exercises recommended for reducing stress and anxiety:
- Heel Drops: Rise onto your toes and then drop your heels back down, feeling the gentle impact.
- Wave Breathing: Inhale while arching your back slightly, then exhale and curl forward, syncing breath with movement.
- Swaying: Rock side to side while breathing deeply, allowing the movement to feel natural and grounding.
Is Yoga a Somatic Exercise?
Technically, any physical movement can be somatic if performed with deep intention and awareness. Yoga, tai chi, and qigong all incorporate somatic principles by emphasizing breath control, mindfulness, and body alignment. The key is focusing on how the movement feels internally rather than just imitating an instructor.
Somatic Stretches and Exercises to Try
The Somatic Systems Institute recommends the following movements as essential daily exercises:
- Arch & Flatten: Lie on your back with knees bent, arch your lower back as you inhale, and flatten it as you exhale.
- Side Curl: While lying on one side, gently lift your head and leg together, engaging the waist muscles.
- Washcloth Twist: Lying on your back, twist your arms and legs in opposite directions for a full spinal release.
- Seated Twists: Sit with one hand on the opposite shoulder and rotate your trunk gently from side to side.
How Often Should You Practice Somatic Exercises?
Because somatic exercises are gentle, they can be practiced daily. Many experts recommend spending at least five to 15 minutes each day on these movements. The key is consistency and tuning into what feels best for your body in the moment.
The Risks of Somatic Exercise
One of the greatest advantages of somatic exercise is its low risk of injury. Because the movements are slow and self-guided, there is less chance of overstretching or straining muscles. However, for individuals with a history of trauma, reconnecting with the body can sometimes be emotionally challenging. In such cases, working with a trauma-informed somatics practitioner may be beneficial.
Letting Go and Reconnecting with Your Body
Unlike traditional exercise routines that emphasize external results, somatic movement encourages a deep, personal connection with the body. It’s about learning to listen, to feel, and to move in a way that fosters healing and balance. Whether you’re recovering from trauma, managing chronic pain, or simply seeking a more mindful way to move, somatic exercises offer a valuable and accessible tool for physical and emotional well-being.
As our world becomes increasingly fast-paced, practices like somatic movement provide an opportunity to slow down, release tension, and cultivate a sense of presence. By embracing this approach, we can develop a healthier, more harmonious relationship with our bodies – one breath, one movement at a time.
