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The word “somatic” originates from the Greek term “soma”, which means ‘body’. It is a term that emphasizes the profound connection between the mind and body, an aspect which is often overlooked in the fast-paced modern world.
Somatic breathing exercises harness this connection and use conscious awareness of breathing patterns to influence our mind, particularly for relief of distressful feelings.
Anxiety is a normal reaction to stress and can manifest physically in our bodies. These physical sensations are referred to as somatic symptoms and are often associated with emotional or psychological distress. These symptoms can manifest as bodily sensations, discomfort, or pain such as increased heart rate, tightness of the chest, or shortness of breath and are believed to be influenced by a person’s emotional state, stress levels, and mental well-being. (1).
By using somatic breathing techniques, these physical symptoms can be directly engaged with, which offers a natural and accessible form of relief.
These exercises are grounded in centuries-old practices and have gained scientific validation for their effectiveness in stress reduction while promoting a sense of calm and well-being.
Let us now delve deeper into how somatic breathing exercises can be used for alleviating distress and enhancing overall well-being.
Somatic breathing is also known as Somatic Breath Therapy and is a method of conscious, intentional breathing focusing on full breaths to increase oxygen flow to the brain and the body (2). Here are some key aspects.
Unlike shallow breathing, somatic breathing encourages full, deep breaths, ensuring more oxygen gets to the brain and other parts of the body. It is not simply belly breathing and uses the diaphragm effectively to draw in air and exhale fully.
Many somatic breathing practices require a rhythm and pattern to be found that serves you best, which adds a mindful element to the process.
Somatic breathing increases sensory awareness to different parts of the body, including throat, jaw, diaphragm, and shoulders, during the breath cycle. The central aspect of somatic breathing is tuning into the sensations associated with the breath. This heightened body connection helps to let go of tension and embrace relaxation.
Somatic Breathwork Healing uses a two-part pranayama, or breath control technique, to bring the nervous system into an altered state of consciousness. This can result in cathartic emotional releases and enhanced mental clarity By engaging in somatic breathing, individuals deepen their awareness of how their thoughts, emotions, and physical sensations are interconnected.
Specific exercises such as Vibrational Somatic Breathing can help release feelings of tension. By getting in touch with the physical manifestations of stress, somatic breathing can be used for the alleviation of these symptoms.
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Somatic breathwork is a therapeutic technique using conscious and controlled breathing patterns as a means of facilitating physical, emotional, and mental healing.
The following are several key purposes of somatic breathwork (2):
An example of a somatic exercise for breathing is the 4-7-8 breath. This exercise is performed as follows:
Read more: Breathing For Focus: Improve Concentration & Reduce Anxiety With These Simple Steps.
In addition to the 4-7-8 breath, there are several other somatic breathing exercises you can practice, including:
This involves deep belly breaths in combination with vocal toning and humming sounds during the exhale cycle. This technique combines the elements of intentional breathing with the added dimension of vocalization or resonance. This helps reduce tension and promote relaxation.
This exercise involves the intentional use of the diaphragm to breathe, which is particularly beneficial for relaxation and stress relief.
Grounding is a technique involving a focus on physical sensations to bring yourself into the present moment. This can be particularly effective for the management of overwhelming emotions.
This yoga -inspired type of breathing helps restore balance in the nervous system and is regularly practiced in yoga.
This is a type of controlled breathing involving inhaling for 4 seconds, holding the breath for 4 seconds, exhaling for 4 seconds, and pausing for 4 seconds. This helps calm the mind while reducing feelings of stress.
This practice uses long slow or paced breathing at a rate of 5-6 breaths per minute. It can help regulate the natural rhythms of the body while also promoting deep relaxation.
This technique is a combination of visualization and breathing, and you imagine drawing circles in different directions while inhaling and exhaling. This helps calm the mind and reduces stress levels.
Somatic breathwork is a practice you can be engaged in individually.
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The exercises involve intentional, conscious breathing patterns that you control. However, it should be noted that understanding the correct techniques is essential for effective somatic breathwork.
For beginners, guidance from a trained professional or reliable resources can be of great benefit for ensuring the exercises are performed correctly. This can be through in-person classes, online tutorials, or instructional guides.
Once the techniques are all understood and practiced regularly, performing these exercises alone becomes easier.
However, some people may benefit from guidance of a skilled professional, particularly when dealing with deep-seated emotional issues. This is due to the fact that a professional can provide tailored interventions and guidance, thereby ensuring a safe and supportive environment.
Regardless of whether you decide to practice alone or with guidance, you must listen to your body and respect its limits. If you feel discomfort or overwhelmed at any point, stop and seek professional advice.
It is important to remember that the goal of somatic breathwork is enhancing your well-being and not causing further distress.
Engaging in somatic breathwork independently can be a powerful tool for self-care and personal growth. Here is a simple guide that can help you start:
Choose a quiet, comfortable area without any disturbance or distraction. Lie down on a yoga mat or sit comfortably with a straight back and feet firmly on the ground.
Close your eyes and focus on relaxing each part of the body, from the toes all the way up to the head. This initial relaxation will help prepare your body for the breathwork.
Focus on your natural breathing pattern without making any attempt to change it. Notice how your abdomen rises and falls as you inhale and exhale.
Once you have observed your natural breath, start deepening your breath. Inhale slowly through your nose, allowing your belly to rise. . Exhale slowly through your mouth, allowing your belly to fall.
Stay present with each breath and observe any thoughts or emotions that arise without judgment. If your mind starts to wander, gently bring your focus back to your breathing.
After approximately 10-20 minutes, or whenever you feel ready, start transitioning back to your normal breathing pattern. Take a few moments before you slowly start to wiggle your fingers or toes, open your eyes and get up when you feel ready.
Remember that it is very important to approach somatic breathwork gently and not to force anything.
If you feel uncomfortable or overwhelmed at any time, you should return to your normal breathing pattern. Working with a trained professional when you first start could also be beneficial.
Read more: Meditation Breathing Techniques: A Must-Do In Stress Management.
The benefits of somatic exercises include the alleviation of feelings of stress, improvements to balance and coordination, an increased range of movement, the release of tension that is stored due to a distressful event, and change to your muscular system by changing your central nervous system, and enhanced mental well-being (2).
They can also be effective for the relief of chronic pain and bodily function improvements.
Yes, breathwork can safely be done every day. Daily practice can actually enhance its benefits, including increased relaxation, improved self-awareness, physiological healing, improved self-regulation of emotions, improved mental health, and better spiritual connection.
Crying during breathwork is quite common and it is generally due to emotional release and should not be judged or suppressed.
Breathwork can be used for tapping into repressed or hidden emotions, which will allow for their processing and release. It is a part of the cathartic experience some people have during these practices.
If you find that your emotional responses are overwhelming or triggering, consider practicing breathwork in a safe and supportive environment, such as with a trained facilitator or therapist. Consider discussing them with a mental health professional who can provide guidance and support.
Somatic breathing exercises offer a natural and non-invasive way of managing and alleviating feelings. By learning to control your breath, relaxation can be promoted, mental well-being can be improved..
However, it should be remembered that everyone is different and that listening to your body is essential for a successful practice.
Professional help should be sought if necessary and you should always remain within comfortable limits. With regular practice, somatic breathwork can be used as an effective tool for self-care and personal growth.
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