After a long work day, you finally settle into your evening routine, but your body can’t get the memo. Even when you try to relax, stress lingers in your body like an unwelcome guest that refuses to leave.
Sound familiar?
Stress doesn’t just exist in our minds—it also takes root in our bodies, often manifesting as:
Daily somatic exercises help you release tension and mitigate stress by helping you tune into your body and physical sensations during movement.
By practicing these daily somatic exercises, you can better understand how stress and other emotions commonly manifest in your body and overall life.
This article explores the following main points:
Somatic exercises are body-based practices that focus on how you feel during movement.
Somatic exercises derive from the principles of somatic therapy.
Somatic therapy principles teach that the mind and body are deeply connected, meaning that what we feel can often show up in our bodies physically (1, 2).
Somatic exercises harness the mind-body connection to help release tension, distress, and other emotional blockages.
Some of the most common techniques used in many somatic exercises include (3, 4, 5):
You may have noticed the growing popularity of the mind-body connection, with somatic exercises often being at the forefront of this idea. But with so many exercises out there, you may wonder: What is an example of daily somatic exercises that I can follow?
While experts recommend doing specific somatic exercises 1-2 times weekly, you can incorporate several quick and easy ones into your daily routine.
Regular somatic exercises can help alleviate physical stress, boost relaxation, and strengthen the mind-body connection.
Note: Before starting any somatic exercise, consult a healthcare provider to ensure it is appropriate for your health needs, personal goals, and individual circumstances.
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Experts can also provide personalized guidance and support tailored to your healing journey.
Swaying is an easy, everyday somatic exercise that can help release tension and boost relaxation by gently moving the body from side to side (6). This may allow you to better tune into the present moment while releasing any built-up stress or discomfort.
Here’s how to do the swaying somatic exercise:
Another daily somatic exercise is wave breathing, a calming, grounding exercise focusing on breath and movement (6). By coordinating your breathing with gentle, wave-like body motions, this exercise can activate the parasympathetic (rest-and-digest) nervous system, which helps promote relaxation and reduce stress (7).
Here’s how to do the wave breathing somatic exercise:
Heel drops are another grounding somatic exercise that can help relieve tension in the lower body while bringing your awareness to the present moment (6).
This exercise is ideal for taking a quick break to relax, regroup, and release feelings of distress or discomfort.
Here’s how to do the heel drop somatic exercise:
Read more: Somatic Pilates: The Ultimate Guide to Mindful Exercise
Somatic exercises may be incredibly effective, but their impact can vary from person to person. While one individual may find immediate relief, another might experience a more subtle shift in their emotional state. Likewise, different somatic techniques may be more helpful than others, so it’s important to experiment until you find what feels best.
Somatic exercises are rooted in the mind-body connection, an evidence-based idea that has gained popularity and recognition recently (8).
Testing out various mind-body somatic techniques may help you build greater awareness of your emotions over time and how they manifest physically in the body – whether it’s tension, tightness, or other physical symptoms.
If you notice overwhelming emotions that become difficult to control or physical discomfort during somatic exercises, always speak to a healthcare provider for further guidance and support.
Before diving straight into a somatic exercise routine, note a few key things.
Remember that everyone’s experience with somatic exercises will be different, so avoid comparing your progress or results to other people. Instead, focus on creating a routine that aligns with your needs and feels right for you.
You can do daily somatic exercises, but they should never feel like an obligation.
These exercises should be relaxing. While daily practice can be beneficial, it may lead to burnout, especially for those new to somatic exercises.
For this reason, it’s best to start slow and listen to your body.
Begin with a few weekly sessions for a short time, then gradually work your way up until you find the rhythm that feels right for you. Ultimately, the goal is to create a somatic routine that fits your lifestyle – whether that’s just once a week or as often as every day.
Somatic therapy is a specialized form of psychotherapy that requires guidance from a trained mental health professional. It involves deep therapeutic work to help focus on the mind-body connection and process thoughts and emotions (9).
Somatic therapy requires professional support to navigate the healing process safely (10).
On the other hand, you can practice somatic therapy independently once you’ve gained approval from your healthcare provider. The exercises we share in this article involve the principles of somatic therapy.
However, they are more self-directed and focus on self-awareness, which you may practice alone or with the support of a trained therapist.
If you’re considering somatic therapy, the Psychology Today website offers a search feature to help you find providers in your area (United States only).
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The best time of day to do somatic exercises is whenever it feels best for you.
You can use several somatic exercises to reduce anxiety and quickly gain emotional balance.
Many people prefer to practice somatic exercise in the morning to start their day feeling centered and grounded, while others find it primarily helpful to unwind and relax at night.
However, there is no strict schedule—you can integrate it whenever you need a mindful pause or break in your day.
Some people find it beneficial to establish a routine to keep their progress moving, while others may prefer a more flexible approach. The key is always to ensure that somatic exercises feel like a calming, intentional break rather than an obligation or a task to check off.
Read more: What Is a Somatic Shoulder Release? Key Exercises for Releasing Emotions Stored in the Shoulders
The time it takes for somatic exercises to work varies significantly from person to person. Each individual has unique needs, goals, and life circumstances — all of which affect how quickly one feels results.
For some, the effects can be felt almost immediately — especially with exercises like diaphragmatic breathing, which can quickly calm the nervous system during moments of anxiety or distress (11).
Other somatic exercises take more time and consistent practice before noticeable benefits emerge. While some may start noticing minor improvements within a few sessions, others might require weeks or months to see results.
It’s also important to acknowledge that somatic exercises may not work for everyone, and that’s completely okay. If you don’t experience relief, consider seeking guidance from a mental health professional who can help you determine an alternative approach that better aligns with your needs.
Somatic release can feel different for everyone, depending on the emotions and tension stored in the body. Some people experience a deep sense of relaxation and relief, while others may feel waves of emotion, tingling sensations, or even temporary discomfort as the body processes built-up distress (12). The key is to remain gentle with yourself and allow these sensations to move through you without resistance. While you can do specific somatic exercises daily, listen to your body and avoid overloading yourself. Somatic exercises aim to promote relaxation and self-awareness, not to add any stress or pressure. Remember to start slow, see how your body responds, and adjust your routine to prevent burnout and continue making progress. Specific somatic exercises can be done in bed, making them accessible for those with limited mobility or who prefer a more relaxed environment. Techniques such as deep breathing and body scanning, where you mentally scan your body from head to toe, may be particularly suited to practicing in bed (4, 13). Plus, doing them in bed may help you feel connected with your body and more relaxed before sleep. Some individuals may experience temporary side effects as their bodies process stored emotions and stress. These may include fatigue, emotional release (e.g., crying, feeling overwhelmed), or a heightened awareness of physical sensations (14). If you experience distressing symptoms that go beyond these, seek support from a mental health professional to guide you through the process safely. Somatic exercises do not focus on weight loss as the primary goal but can indirectly support a healthier lifestyle. These exercises focus on enhancing one’s sense of body awareness while reducing stress, which can contribute to better well-being and healthier habits that have the potential to lead to better weight management (15).Frequently Asked Questions
What does somatic release feel like?
Is it okay to do all exercises every day?
Can you do somatic exercises in bed?
What are the side effects of somatic healing?
What are some somatic exercises for weight loss?
These somatic exercises can be valuable tools to integrate into your daily routine, especially if you need to pause frequently throughout the day.
By engaging in them regularly, you may see a better connection between your mind and body while also managing stress and promoting relaxation.
Remember, there is no right or wrong way to incorporate these somatic exercises into your routine.
What matters most is finding a rhythm that suits your needs, preferences, and lifestyle.
If you ever feel overwhelmed or unsure, don’t hesitate to seek guidance from a mental health professional who can support you in your journey.
For more mental health tips and resources, check out the BetterMe app.
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