Have you ever taken a moment after a long day to take a few deep breaths and felt a wave of calm wash over you? This is a simple somatic exercise in action.
But how do somatic exercises work? Somatic exercise is designed to strengthen the mind-body connection, with individuals tuning into physical sensations and emotions that may be linked to them. These practices can range from simple breathing exercises to more complex movement-based therapies, all of which aim to address the physical manifestations of trauma, stress, and other emotional difficulties.
This article will explore how somatic exercises work to release stored tension, the range of sensations that are felt during somatic release, and how to determine the best approach for your health needs and goals.
Somatic exercises are intentional, movement-based practices that are designed to strengthen the mind-body connection (1). Rooted in somatic therapy (2), which focuses on how emotions are stored in the body, these exercises emphasize improving self-awareness through present-moment mindfulness and other somatic therapy techniques.
Unlike traditional fitness routines and exercises that prioritize specific outcomes or appearance-related goals, somatic exercises are focused on how you feel during movement. The goal is not to perfect a movement or mimic an instructor but to tune into what feels most supportive and comfortable for your body.
Most importantly, before you start any type of somatic exercise, you should always consult your healthcare provider to ensure it is aligned with your individual health needs and goals.
With somatic release exercises, the primary goal is to bring awareness to physical sensations and any emotions, thoughts, or feelings that arise during movement. This mindfulness may help individuals better tune into their bodies and understand how their physical state may be connected to their emotional well-being.
Somatic experiencing (SE) was developed by Dr. Peter Levine and is the most common type of somatic therapy exercise (1). It focuses on the physiological effects of trauma, stress, anxiety, and other emotional difficulties, which helps release stored tension and build emotional resilience.
To understand how somatic exercises work, here are the three main sensations people bring awareness to (3)(4):
Although these exercises were first designed to manage trauma symptoms, they can also be beneficial for non-trauma-related stress. By bringing awareness to both internal sensations and external stimuli, somatic exercises may help individuals better manage everyday stressors in a healthier, more secure manner.
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While its effects can vary from person to person, somatic exercises may be helpful for those who are looking to improve their mind-body connection, reduce stress, and enhance their overall emotional well-being. As these exercises focus on releasing stored tension, they may also be particularly beneficial for the management of everyday stress and anxiety.
When practiced regularly, the main benefits of engaging in somatic exercises include:
Furthermore, by focusing on the internal experience of movement, somatic exercises can offer a way to manage trauma, and other emotional difficulties (7) – although this should only be done under the guidance of a mental health professional.
If you’re looking for a mental health provider, the Psychology Today website contains a search feature to find somatic therapists in your area (United States only).
Read more: Somatic Stress Release Exercises: How to Ease Tension and Regain Emotional Balance
In somatic trauma therapy, individuals bring awareness to physical sensations and any internal thoughts, feelings, and emotions that arise during the session. By tuning into the body’s natural responses, individuals may better recognize and address stored trauma within the body (7).
Trauma release is typically done under the guidance of a mental health provider, which is often combined with talk therapy (8). This compassionate, gradual approach may help safely unravel traumatic memories and difficult emotions healthily.
Somatic exercises to release trauma often use the principles of titration and pendulation as part of this gradual approach to healing (9):
Rather than confronting traumatic experiences directly, these principles help individuals process emotions in small bits at a time, which reduces the risk of retraumatization (10). This approach may also involve pausing to notice any physical sensations that arise during discussions about trauma, which allows for a gradual journey toward full healing.
Over time, trauma can lead to a variety of physiological responses, including persistent fatigue, sleep disturbances, depression, anxiety, and other emotional difficulties (11). Somatic therapy aims to release this stored trauma, which often comes with a range of different physical sensations.
Before we look at the physical signs of trauma release, it’s important to note that full healing is unlikely to occur without additional mental health guidance. This is particularly true for those who are managing trauma that has gone unaddressed for a long period of time.
When engaging in somatic work consistently with a healthcare provider, healing from trauma often leads to a profound sense of emotional release, with the most common physical signs including (12)(13):
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Every person’s reaction to somatic exercises is unique and can vary significantly depending on individual life circumstances, health needs, and goals. As a result, the time it takes for somatic exercises to show results can differ widely from person to person.
Certain somatic exercises, such as breathing techniques, can be particularly effective for the management of non-trauma-related stress in the short term (14). These exercises calm the nervous system, providing fast relief for heightened stress or anxiety.
At the same time, some somatic therapies are designed to address long-term trauma and emotional dysregulation. In these cases, treatment length can vary significantly. Healing from deeper emotional issues often requires regular practice and commitment, and the timeline for progress may unfold over weeks, months, or even years.
It’s important to remember that each person’s healing journey is unique and progress is not linear. It’s normal to encounter bumps along the way, but the important thing is to always have patience and compassion for yourself.
Read more: Somatic Exercises for Releasing Grief
Somatic exercises are meant to be intuitive and intentional, which means that the frequency of practice should be dependent on your comfort levels and individual health needs.
As these exercises are gentle on the body, they can be done rather frequently, with some experts recommending spending a few minutes on them every day (15). However, it’s important that they never feel like a chore. Starting with a few days per week and gradually increasing the frequency can help you find a schedule that feels best for you.
Generally, the more consistently you engage in somatic exercises, the greater benefits and results you’re likely to experience. To ensure you’re moving toward progress and not overworking your body, always consult your healthcare provider to develop a routine that’s tailored to your specific needs and goals.
Some somatic workouts, such as Pilates or walking, reduce stress and may help you burn calories, which can contribute to weight loss when combined with a healthy diet and lifestyle. However, the primary goal of somatic exercises is not weight loss – it’s about noticing how you feel during movement. For those who are looking to use somatic exercises for weight loss, focus on mindful movement techniques that combine somatic principles with more energetic and dynamic activities. These can include tai chi, Pilates, yoga, and even dancing (16). Yes, it’s normal to feel a range of feelings after somatic exercises, including tiredness, muscle soreness, emotional release, and a general sense of being off-balance (17). Somatic work can be physically and emotionally intense, which can lead to a sense of fatigue as the body processes the changes and releases stored tension. For this reason, it’s best to work alongside a mental health provider who can provide you with guidance and support, particularly for those dealing with trauma or emotional difficulties. Depending on how it’s practiced, yoga may be used as a somatic exercise when it focuses on improving the mind-body connection. Somatic yoga (18) often involves breathwork and meditative practices to get in touch with your emotions and physical sensations, while other types of yoga may concentrate more on posture or mimicking specific poses. A somatic therapist may use gentle touch as part of the therapy process, but this should be done with your consent and comfort in mind. Therapeutic touch is intended to help bring awareness to areas of tension and facilitate the release of stored tension (19). Before your somatic sessions, make sure you discuss any concerns or boundaries regarding touch with your therapist.Frequently Asked Questions
Can you lose weight with somatic exercises?
Is it normal to feel tired after somatic exercise?
Are somatic exercises the same as yoga?
Does a somatic therapist touch you?
Somatic exercises work by releasing stored energy and tension from the body, which helps strengthen the mind-body connection and improve emotional well-being. There are various somatic therapies and modalities available, each of which has unique purposes and benefits. Therefore, it’s essential to consult your healthcare provider to determine the best approach for your individual needs and goals.
If you’re looking for easy somatic exercises to try on your own, the BetterMe app offers a wide range of resources and tutorials to help you get started.
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