List of Somatic Exercises for Mental and Physical Well-Being

If you’re looking to build a better relationship with exercise while improving the mind-body connection, then look no further than somatic exercises. 

Somatic exercises focus on building awareness of bodily sensations and movements, helping you understand how stress and tension may affect both your body and mind. Our list of somatic exercises may help improve your self-confidence, help mitigate stress, and may provide a channel through which you may release built-up energy in a healthy way.

Whether you’re new to somatic practices or simply want to learn more, this list of somatic exercises offers a variety of techniques that you may benefit from trying.

What Are Somatic Exercises?

Somatic exercises are movement-based practices that are designed to help you become more aware of your body and improve your mental and physical well-being. Rather than focusing on achieving a particular workout goal or outcome, somatic therapy exercises focus on how you feel during movement.

By addressing the physical manifestations of stress (1), somatic therapy exercises can help improve your mind-body connection. Other benefits of somatic therapy exercises may include:

• Potential reduction of stress and feelings of anxiety (1)
• Potential relaxation and mental clarity
• Potential alleviation of chronic pain and tension (2)
• Improved posture, alignment, and flexibility (3)

Somatic Exercises: How Do They Work?

While somatic exercises were first designed to help trauma survivors manage symptoms and relieve anxiety (1), they’re now widely used to help individuals manage various life stressors.

Regardless of why you engage in somatic exercise, two key concepts are consistently used that form its foundation: titration and pendulation (4).

• Titration involves approaching physical sensations slowly and gently to avoid becoming overwhelmed, offering a safer way to process emotional and physical experiences
• Pendulation is the practice of moving between experiences of discomfort and relief, helping individuals better regulate emotional and physical responses

Both titration and pendulation may apply to nearly all somatic therapy exercises – not just those made for dealing with severe trauma. By keeping these somatic therapy principles in mind, you may manage stress and promote better emotional balance through various somatic exercises.

What Is an Example of a Somatic Practice?

An example of a widely used somatic workout is progressive muscle relaxation (PMR), which may promote relaxation by systematically relaxing muscle groups throughout the body (5). This somatic exercise typically follows these steps (consult with a healthcare provider before trying this or any new form of exercise):

1. Prepare: Find a quiet, comfortable space to sit or lie down
2. Start: Begin by tensing a specific muscle group (e.g., your fists or shoulders) tightly for 5-10 seconds
3. Release: Relax the tensed muscle group suddenly, focusing on the sensation of relaxation as you let go
4. Move on: Progressively move through different muscle groups in your body, repeating the tension and relaxation cycle
5. Completion: After tensing and relaxing all major muscle groups, take a few moments to enjoy the overall feeling of relaxation

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Can You Lose Weight with Somatic Exercises?

Weight loss isn’t considered the primary goal of somatic exercise – it’s meant to focus on how you feel during movement as well as enhance the mind-body connection. However, regularly engaging in a well-designed somatic workout plan may promote a caloric deficit when combined with a healthy diet, which is essential for weight loss.

It’s important to note that you should consult with your healthcare provider before trying any form of weight loss strategy to ensure you’re following a safe plan that aligns with your overall health needs and goals.

Common somatic exercises for weight loss include:

• Slow, controlled Pilates sessions
• Low-impact dance routines
• Feldenkrais method (6)
• Tai Chi and martial arts (7)

As stated above, somatic exercise alone isn’t sufficient for sustainable weight loss – a balanced and nutritious diet is equally important. If weight loss is your goal, please consult a nutritionist to ensure you’re getting the right nutrients for your needs.

Somatic Workout for Weight Loss

When combined with a balanced diet and a healthy mindset, somatic exercises may support the goal of weight loss or weight management. To help get you started, here’s a brief somatic workout tailored to potential weight loss:

1. Warm-up (5 minutes): Gentle stretching and deep breathing to prepare the body
2. Mindful movement (15 minutes): Slow, controlled exercises such as Pilates or yoga to engage muscles and enhance body awareness
3. Cardio integration (10 minutes): Low-impact cardio activities such as brisk walking or dancing to increase heart rate and calorie burn
4. Strength training (10 minutes): Light resistance training to build muscle and boost metabolism
5. Cool down (5 minutes): Gentle stretching and relaxation techniques to reduce tension and promote muscle recovery

How Often Should You Do Somatic Exercises?

The frequency of your somatic workout plan should align with long-term fitness goals and individual health needs.

Generally, the more consistently you practice somatic exercises, the more benefits you’ll likely experience. Practicing these exercises on a consistent basis (8) may help alleviate tension more effectively, which may lead to improved mental and physical well-being over time.

The great thing about somatic exercise is it doesn’t require extensive skills or equipment – in fact, you can complete most exercises from your own home. Granted they align with your health needs and goals, here’s a list of somatic exercises at home to consider:

• Gentle yoga flows
• Somatic stretching
• Controlled Pilates sessions
• Low-impact dance routines

Tip: If you’re struggling to find a suitable somatic workout, the BetterMe app offers a plethora of effective, step-by-step somatic exercises to help guide you along the way.

List of 12 Somatic Exercises Explained

For anyone who is looking to improve their relationship with movement and build body awareness, somatic exercises are one way to go. Below is a list of somatic exercises that may help reduce stress and anxiety while potentially enhancing the mind-body connection.

• Body Scanning

Body scanning is a somatic exercise that involves gradually focusing on different parts of the body to bring awareness to physical sensations, tensions, or areas of relaxation (9). It may be effective for reducing stress and promoting mindfulness by helping people tune into their body’s internal signals.

Here are the steps to perform a body scanning exercise:

1. Find a comfortable position, either sitting or lying down.
2. Focus on your feet, and note any sensations (e.g., warmth, tingling, tension).
3. Gradually move your attention upward through your body, from your feet to your head.
4. Breathe deeply and relax any areas of tension as you progress, spending a few moments on each body part before moving on.
5. Finish by scanning your entire body as a whole, observing how it feels as a connected system.

Remember to acknowledge physical sensations without any judgment. As you identify tension in areas of your body, focus on slowly and gently relaxing these areas using deep breathing and mental cues.

• Grounding Techniques

Grounding techniques are designed to help you connect with the present moment and may help you regain a sense of calm and stability. They’re often used in the treatment of anxiety and depression among various other mental health challenges.

Grounding may help anyone with built-up stress and tension by anchoring awareness to physical sensations rather than to negative thoughts or emotions, thereby acting as a form of mental distraction from the stressors (10).

Here are some popular grounding exercises to try:

• 5-4-3-2-1 Method: Name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.
• Breathing awareness: Focus on your breath, feeling it enter and leave your body, consciously inhaling through the nose and exhaling through the mouth.
• Rooting exercise: Stand or sit comfortably and imagine roots growing from your feet into the ground, grounding you.

These techniques can be practiced any time your stress or anxiety levels rise, potentially helping to bring your attention back to the present moment and feel grounded.

• Breathing Techniques

One of the most effective somatic exercises for anxiety is breathing techniques, as they help regulate emotions while reducing feelings of stress or panic (11). Here are the steps for a simple breathing exercise to help reduce feelings of anxiety:

1. Whether standing or sitting, ensure both of your feet are on the ground, hip-width apart.
2. Breathe deeply into your belly, inhaling through your nose and exhaling through your mouth.
3. Continue breathing gently, counting from 1 to 5 for each inhale and exhale.
4. Repeat these slow, deep breaths for at least 5 minutes or until your anxiety subsides.

Experts suggest that consistent practice may bear more benefits (11) – you could try practicing these techniques for 3 to 5 minutes at the beginning or end of a day. 

• Safe Physical Touch

One of the best somatic exercises for releasing stress is through safe, soothing physical touch. Through positive physical contact, this self-nurturing exercise may help foster a sense of safety and stability.

Here are some examples of what this exercise can look like:

• Cradle your arms around yourself in a comforting hug, paying attention to the rise and fall of your breathing.
• Hold a soft pillow or stuffed animal to enhance feelings of warmth and comfort.
• Use a weighted blanket across your lap to relieve tension, noticing the calming pressure and any other physical sensations in your body.

Incorporating this somatic exercise into your routine may improve self-soothing and alleviate stress. To benefit more from the nurturing effects of physical touch, try paying close attention to all sensations (physical and emotional) without judgment.

• Resourcing

Resourcing refers to gathering internal and external resources to draw upon during difficult moments. This process helps reduce stress by becoming more at ease with associated physical sensations and emotions, using personal strengths and positive visualizations to self-regulate and potentially alleviate anxiety (1).

Common somatic resources to keep in mind include:

• Thinking of supportive statements from loved ones or mentors
• Reflecting on past accomplishments and moments of success
• Remembering the melody or lyrics to your favorite song
• Visualizing serene landscapes or calming natural settings

Resources are highly unique to one’s personal needs and challenges, so they’ll likely vary from person to person. By managing resources to align with emotional experiences and needs, you can work toward navigating difficult emotions with greater resilience.

Read more: Somatic Healing Techniques: A Holistic Approach to Physical and Emotional Recovery

• Body Movement

Engaging in gentle movement may significantly enhance the mind-body connection and alleviate tension in the body (12). In addition, it may help individuals feel more in tune with their bodies and improve overall body awareness. 

Common gentle movement exercises that are used in somatic therapy include:

• Low-intensity yoga workouts
• Tai Chi and martial arts
• Controlled Pilates
• Low-impact dance routines
• Meditative, brisk walking

These exercises shouldn’t be approached with specific outcomes or appearance goals in mind. Instead, they’re designed to enhance how you feel in your body, potentially creating a positive connection between your body and mind.

• Rhythmic Motions

Rhythmic movement is a somatic exercise that uses the body’s natural flow by engaging in slow, repeated motions. This exercise can have a significant centering effect on the mind and body, helping bring your thoughts back to the present moment (13).

Here’s an easy way to start practicing rhythmic movement:

1. Find a comfortable, quiet space where you can move freely.
2. Stand or sit comfortably with your feet grounded – roughly hip-width apart.
3. Begin by gently swaying or rocking your body in a rhythmic manner.
4. Sync your movements with slow, deep breaths.
5. Allow your movements to flow naturally and comfortably.

Remember that these motions should not be forced – let them unfold naturally. Imagine that you’re releasing tension and anxiety with each rhythmic movement, allowing yourself to gradually regain a sense of calm.

• Somatic Stretching

In many cases, somatic exercise is designed to help individuals move their bodies with confidence – this is precisely where somatic stretching comes into play. This exercise focuses on gentle stretching to release tension and improve flexibility, allowing you to pay attention to various bodily sensations along the way (14).

Here are some somatic stretching tips to consider:

• Start with slow, gentle stretches to warm up your muscles
• Focus on your breath and relax into each stretch
• Move slowly and mindfully, paying attention to how your body feels
• Respect your body’s limits and avoid pushing yourself into discomfort

Note: Many individuals choose to use props such as yoga blocks, yoga balls, or straps to help support certain positions or stretches. 

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• Self-Regulation

Self-regulation refers to the ability to manage and control your emotions, thoughts, and behaviors, particularly in challenging situations. It involves being aware of your emotional state and using strategies to maintain balance and composure (15).

Common techniques for emotional self-regulation include (16):

• • Practice mindfulness: Stay present and aware of your current emotional state
  • Deep breathing: Use slow, deep breaths to calm your mind and body

• • Positive self-talk: Replace negative thoughts with positive affirmations

• • Physical activity: Engage in gentle movement to release built-up tension

• • Stick to a routine: Establish a daily routine that includes relaxation and self-care

• • Stay connected: Reach out to friends or loved ones for care and support

Life is full of unexpected challenges, and you can’t predict when tough times will arise. However, by learning and practicing self-regulation techniques, you can better manage these difficulties and strive to maintain emotional awareness and management.

• The “Voo” Sound

The “voo” sound is a vocal somatic exercise that is used to help regulate the nervous system. By making a deep, resonant “voo” sound, you can stimulate the vagus nerve (17), which plays a key role in calming the body’s stress response.

Here’s how to do the “voo” sound exercise:

1. Sit or lie down comfortably, ensuring your spine is straight.
2. Inhale deeply through your nose, filling your lungs completely.
3. Exhale slowly, making a deep “voo” sound from your diaphragm.
4. Focus on the vibrations and calming effect they have on your body.
5. Continue this process for several minutes, repeating the sound with each exhale.

The volume and pitch of the “voo” sound are up to you, so feel free to experiment with different variations until you find the one that feels most relaxing.

• Visualization

Visualization is a powerful somatic exercise that involves imagining positive scenarios or situations when in distress. Research has suggested that visualizing a concept can bring about the same emotions as physically performing the action (18), so using positive visualization to help reduce stressors may be effective.

Here are some tips for visualization:

• Find a quiet, comfortable space where you won’t be disturbed
• Picture a peaceful scene where you feel safe and relaxed, such as a beach or forest
• Imagine the sights, sounds, smells, and sensations of your chosen scenario

To get the most benefits and calming effects, consider implementing visualization practices into your daily routine when first starting.

• Shake It Off

The “shake it off” technique is a somatic exercise that is commonly used in the midst of anxiety or panic. Although this exercise may seem silly, it can be highly effective for releasing built-up tension you may not even know you have. 

To help break the discomfort, here are steps on how to “shake it off” effectively:

1. Clear enough space to move freely without obstacles.
2. Start shaking your hands and feet lightly to get accustomed to the movement.
3. Gradually increase the intensity of shaking – involving your arms, legs, and eventually your entire body.
4. Continue shaking for 1-3 minutes to release built-up energy and tension.
5. Afterward, take a few moments to stand still or sit quietly to allow your body to absorb the calming effects.

Although this exercise can feel uncomfortable, it may help release negative feelings of stress, tension, and anxiety over time.

Read more: Somatic Dance: Liberation through Expression and Movement 

FAQs

• Do somatic workouts really work?

According to research, somatic workouts are effective for reducing stress, improving body awareness, and minimizing tension by directly addressing and enhancing the mind-body connection (1).

• How can I do somatic therapy by myself?

Fortunately, many somatic exercises can be completed on your own, even at home. Exercises such as body scanning, grounding, and rhythmic movement are easy to do yourself and can help you become more attuned to your body and emotions.

• Is Pilates a somatic practice?

Yes, Pilates can be considered a somatic practice, as long as it focuses on mindful movement, body awareness, and strengthening the mind-body connection (rather than achieving a specific appearance goal).

The Bottom Line

This list of somatic exercises can be valuable for anyone who wants to improve their mind-body connection. By integrating some of these somatic exercises into your routine, you may see benefits in reduced tension and anxiety in both your mind and body.