10 Somatic Exercises to Release Stress in the Body

The mental health benefits of exercise are well documented. For many people, engaging in physical activity may help reduce stress and anxiety, improve mood, and increase feelings of relaxation (1). However, when it comes to emotional stress and its effects on the body, traditional forms of exercise may not be enough.

Somatic exercises focus on the mind-body connection and have been proven to be effective for releasing emotional stress stored in the body (2). By incorporating simple movements with mindful attention, somatic exercises may help individuals release tension and stress from their bodies.

Here are 10 somatic exercises that can help with emotional stress release, together with everything else you need to know about somatic therapy.

Understanding Emotional Stress and Its Effects on the Body

Emotional stress can be a psychological response to a distressing event or experience that may overwhelm a person’s ability to cope. It can result from a single event, such as an accident or natural disaster or ongoing exposure to stressors(3).

When you experience emotional stress, your body responds by activating the fight-flight- or freeze response, which prepares you to face danger. However, if this response is unable to discharge fully, it may lead to physical symptoms, such as muscle tension, headaches, and digestive issues (4).

Somatic exercises may work by helping you release this stored energy and tension from your body, allowing you to process and heal from traumatic experiences (5).

They are part of somatic therapy, a mind-body approach that’s focused on the connection between your physical sensations, emotions, and thoughts (2). Somatic therapists believe that by becoming more aware of your body and how it responds to stress and trauma, you can better regulate your nervous system and release stored tension (2).

What Are Somatic Exercises for Emotional Stress  Release?

Somatic exercises involve gentle movements and stretches that are done with mindful attention. The aim of them is to increase body and self-awareness, release tension and stress, and improve your ability to regulate your emotions (6) (7).

These exercises aren’t about pushing yourself to the limit or achieving a certain physical goal. Instead, they’re focused on listening to your body’s sensations and responding to them with compassion and care.

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There’s no one-size-fits-all approach to somatic exercises for emotional stress release, as different techniques may work better for different individuals. It’s essential to listen to your body and find what feels most comfortable and effective for you. 

If you’re experiencing emotional stress that may be resulting in difficulties in your everyday life, please consult your physical or mental health provider.

What Emotion Is Held in the Hips?

Research on exactly where emotions are stored in the body is nascent, but somatic therapists often focus on areas such as the hips and pelvis when working with emotional stress. These areas are believed to hold emotions such as fear, shame, and anger.

Why do the hips hold emotional stress? In yoga and Ayurveda, the pelvis is associated with the sacral chakra, which represents emotions, creativity, and sexuality (8).

The sacral chakra, or Svadhisthana in Sanskrit, is believed to be energetically linked to the water element and your ability to “go with the flow” and adapt to change (8). According to these schools of thought, when this chakra is out of balance, you may experience feelings of instability or have difficulty processing emotions.

Furthermore, according to these theories, this chakra is associated with:

• Emotional balance: The sacral chakra governs your emotions and feelings. It plays a crucial role in how you relate to others and express your emotions. A balanced sacral chakra allows for healthy emotional expression and the ability to enjoy life’s pleasures.
• Creativity and passion: This chakra is the center of creativity and passion. It influences your ability to create, whether through art, music, or problem-solving. A well-functioning sacral chakra enhances creative expression and the pursuit of passions.
• Relationships and intimacy: The sacral chakra is deeply connected to your relationships with others. It affects your capacity for intimacy, desire, and the ability to form meaningful connections. A balanced sacral chakra fosters healthy relationships and a sense of connection.
• Physical health: Physically, the sacral chakra is associated with the reproductive organs, kidneys, and lower back. Imbalances may manifest as reproductive issues, lower-back pain, or urinary problems.

Read more: Somatic Movement Therapy: Practices and Benefits for Everyday Life

How Do You Release Emotional Stress Stored in Your Hips?

One way to release emotional stress that is stored in the hips is through somatic exercises. These are basically gentle movements and stretches that can help release tension and promote healing in the hips and pelvis. The somatic element of these exercises involves tuning into the body’s sensations while performing each movement.

Other ways to release emotional stress stored in the hips include massage therapy, acupuncture, and somatic experiencing therapy.

What Are Some Somatic Hip Exercises to Release Emotional Stress?

Mindful exercise that is focused on the hips and pelvic area can help release stored tension and emotions. Here’s a list of exercises that may help release emotional stress in the hips:

1. Pelvic Curl (Pilates)

Pelvic curl is a classic Pilates exercise that originates from the work of Joseph Pilates in the early 20th century. This exercise focuses on core strength while gently mobilizing the spine and hips. When performed somatically, the pelvic curl becomes a mindful exploration of movement, which encourages you to notice how each vertebra feels as it lifts off the mat.

Steps to Perform Pelvic Curl:

1. Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
2. Place your arms by your sides with your palms facing down.
3. Inhale to prepare, then exhale as you slowly lift your pelvis off the mat, vertebra by vertebra, until your body forms a straight line from shoulders to knees.
4. Inhale at the top, then exhale as you slowly roll back down, placing each vertebra back on the mat.
5. Repeat for 5-10 slow, mindful repetitions.

2. Leg Circles (Pilates)

Leg circles are another Pilates staple that targets hip mobility and core stability. This exercise can be transformed into a somatic experience by focusing on the smoothness and control of the movement, paying close attention to how your hips and core work together.

Steps to Perform Leg Circles:

1. Lie on your back with one leg extended toward the ceiling and the other leg bent with the foot flat on the floor.
2. Place your arms by your sides for support.
3. Inhale to prepare, then exhale as you draw small circles with the extended leg, keeping your pelvis stable.
4. Circle the leg in one direction for 5-8 reps, then switch directions.
5. Repeat on the other leg.

3. Hip Swaying

Hip swaying is a simple yet effective somatic exercise that encourages fluid movement and relaxation. It helps release tension in the hips by allowing them to move freely and naturally. The key is to maintain awareness of the sensations in your body as you sway.

Steps to Perform Hip Swaying:

1. Stand with your feet hip-width apart and your knees slightly bent.
2. Start to sway your hips gently from side to side, allowing your arms to move naturally.
3. Focus on the feeling of relaxation in your hips and lower back.
4. Continue swaying for 1-2 minutes, keeping the movement gentle and mindful.

4. Bound Angle Pose (Baddha Konasana)

Bound angle pose, or Baddha Konasana, is a traditional yoga pose that opens the hips and groin. From a somatic perspective, this pose allows you to explore the tension and release in your hips consciously, deepening your body awareness.

Steps to Perform Bound Angle Pose:

1. Sit with the soles of your feet together and your knees bent out to the sides.
2. Hold your feet with both hands.
3. Inhale to lengthen your spine and exhale as you gently press your knees toward the floor.
4. Stay in the pose for 3-5 minutes, breathing deeply and noticing the sensations in your hips.

5. Goddess Pose (Utkata Konasana)

Goddess pose is a powerful standing yoga pose that strengthens and opens the hips. When practiced somatically, it emphasizes grounding and balance, which encourages you to connect with your body’s strength and stability.

Steps to Perform Goddess Pose:

1. Stand with your feet wide apart, your toes pointing outwards.
2. Bend your knees and lower your hips, keeping your back straight and your arms extended to the sides or overhead.
3. Hold the pose for 30 seconds to 1 minute, focusing on the strength and openness in your hips.
4. Breathe deeply and mindfully.

6. Pigeon Pose (Eka Pada Rajakapotasana)

Pigeon pose is a deep hip opener that provides an opportunity to explore emotional release through physical sensation. Somatically, it invites you to observe how your body holds tension and releases it gently.

Steps to Perform Pigeon Pose:

1. Start in a downward-facing dog position; bring one knee forward and place it behind your wrist with your foot angled toward the opposite hip.
2. Extend the other leg straight back on the mat.
3. Lower your upper body over your front leg, using your arms for support.
4. Hold for 1-2 minutes, focusing on the stretch in your hips and breathing deeply.

7. Cow Face Pose (Gomukhasana)

Cow face pose is a seated yoga posture that stretches the hips and shoulders. It encourages you to focus on alignment and the subtle sensations in your hips, which enhances your somatic awareness.

Steps to Perform Cow Face Pose:

1. Sit with one knee stacked over the other and your feet pointing in opposite directions.
2. Reach one arm overhead and the other behind your back, trying to clasp your hands.
3. If clasping isn’t possible, use a strap or towel between your hands.
4. Hold for 1 minute on each side, breathing into the stretch and focusing on your hip alignment.

8. Reclined Bound Angle Pose (Supta Baddha Konasana)

This restorative pose allows for deep relaxation and hip opening. In a somatic practice, it emphasizes the release of tension and invites you to surrender fully to the experience.

Steps to Perform Reclined Bound Angle Pose:

1. Lie on your back with the soles of your feet together and your knees falling open to the sides.
2. Place your arms comfortably at your sides with palms up.
3. Close your eyes and breathe deeply, focusing on relaxing the hips and pelvis.
4. Remain in the pose for 5-10 minutes.

9. Bridge Pose (Setu Bandhasana)

Bridge pose is a gentle backbend that strengthens the lower back while opening the hips. It encourages a mindful approach, focusing on the lift and stability that are created by the hips and core.

Steps to Perform Bridge Pose:

1. Lie on your back with your knees bent and your feet flat on the floor, hip-width apart.
2. Place your arms at your sides with your palms down.
3. Inhale as you lift your hips toward the ceiling, keeping your feet and shoulders grounded.
4. Hold for a few breaths, then slowly lower down.
5. Repeat 5-8 times.

10. Mindful Walking

Mindful walking isn’t just about moving the body, it’s about cultivating awareness in every step. This practice helps you connect with your body and the earth, focusing on the sensations in your hips as you walk.

Steps to Perform Mindful Walking:

1. Find a quiet space where you can walk slowly and undisturbed.
2. Start walking at a slow pace, paying attention to each step.
3. Notice how your hips shift and move with each step.
4. Focus on the sensation of your feet touching the ground.
5. Continue for 5-10 minutes, maintaining awareness and presence with each step.

Always consult your healthcare provider before you try a new form of exercise. 

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How Does a Hips Somatic Experience Feel?

A hips somatic experience can feel different for each individual, as it’s a subjective and personal process. However, common sensations that may be experienced during a hips somatic practice include:

• A release or opening of tension in the hips and surrounding areas
• Increased awareness and connection with the body
• Feeling more grounded and stable in the hip area
• A sense of relaxation or ease in the hips and lower back
• Sensations of stretching or lengthening in the muscles around the hips

It’s important to approach a hips somatic practice without expectations as everyone’s experience will be unique. The focus should be on tuning into your own body and listening to its signals rather than trying to achieve a certain result.

Read more: Somatic Healing Exercises: Finding Inner Peace

What Type of Massage Is Best for Releasing Emotional Stress?

Research doesn’t specifically claim one type of massage to be the absolute best for emotional stress release. Instead, it highlights several techniques that may be effective, including myofascial release, trigger point therapy, and proprioceptive neuromuscular facilitation, which can be beneficial, depending on the individual’s needs and the nature of their trauma.

The effectiveness often depends on the therapist’s skill and the client’s specific circumstances, which makes choosing a therapist who is experienced in emotional stress-informed care very important. At the same time, it’s important to be mindful of the fact that not all emotional stress may be alleviated with physical interventions and it’s always important to consult a physical or mental health provider before you engage in any of the exercises listed above. 

Frequently Asked Questions

• Why do hip openers make me cry?

Hip openers may evoke emotional responses as the hips are often considered a storage site for repressed emotions, including emotional stress. When you engage in hip-opening exercises, you may release these stored emotions, which can lead to feelings of relief or tears (9).

• Which chakras is for the hips?

The hips are primarily associated with the sacral chakra, also known as “Svadhisthana”. This chakra is linked to creativity, emotional expression, and sexuality, and it plays a significant role in how you process emotions and relate to others, according to Eastern medicine literature (8).

• Where is sadness stored in the body?

Emotions such as sadness may manifest as physical sensations in certain areas. Commonly, sadness may be felt in the chest or throat, often described as a heaviness or tightness, and sometimes in the hips due to emotional tension stored in the muscles.

• What does a somatic release feel like?

A somatic release may feel like a profound shift in physical sensations or emotions. It may involve a sudden release of muscle tension, a wave of emotion, or a sense of lightness and relief. This release may bring increased body awareness and a sense of emotional and physical relaxation.

The Bottom Line

Using somatic hip exercises to release trauma requires patience, self-compassion, and a deep connection with your body. By incorporating these practices into your routine, you may gradually release tension, cultivate awareness, and promote healing in the hips and surrounding areas. Remember to always listen to your body and approach each practice without judgment or expectation. Always consult a healthcare provider before you try any of the exercises mentioned above.