Somatic exercise is commonly used as a tool to help release stress and other emotions. Grief is a person’s reaction to loss and may manifest physically, emotionally, mentally, and spiritually. By incorporating various types of somatic exercise into your daily routine when you experience grief, you may be able to improve your ability to cope with and manage your grief (2).
Grief can come in situations such as the death of a loved one or the end of a relationship. It can also come when someone is forced to give up something, which ultimately makes them feel as if they’re losing out. This type of grief could come from a change in health or physical condition that takes away a person’s functionality or the ability to live their life to the fullest (1). The way different people grieve varies and there are some people who may have a more physiological response to grief than others.
By participating in somatic exercise activities such as yoga and somatic dance, in addition to other activities that encourage a connection between the mind and body, you may be able to make the grieving process a bit smoother for yourself thanks to the guidance professionals who are involved in these activities may be able to give.
If you’re unable to attend somatic activities such as the ones mentioned here, you can learn how to do a variety of somatic exercises in your own home. These exercises can provide many benefits when done correctly and incorporated on a consistent basis.
When approaching grief on a somatic level, the purpose is to make an attempt to center yourself and then take the energy you’re feeling and move it through your body, ultimately releasing it. The somatic approach recognizes that grief isn’t only emotional but is also experienced on a physical level. It encourages you to be aware of how your body feels and where built-up tension may be accumulating in your body.
Once you’re aware of where you may be experiencing these imbalances in your body, somatic exercises such as yoga and dance can be utilized to help work the tension and discomfort out of your body. The gentle movements that are involved in these activities encourage your body to allow the related emotions to flow freely and be released. In addition to incorporating somatic exercise, the somatic approach to grief may also incorporate things such as breathwork and meditation.
Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24/7 support, challenges that’ll keep you on your best game, and that just scratches the surface! Start using our app and watch the magic happen.
There isn’t necessarily one specific part of the body where grief manifests. In fact, grief can manifest in any part of the body. That being said, people experiencing extreme grief may feel a lot of tightness in their shoulders and neck as tension from stress often settles there. It’s also possible that you’ll feel tightness in your chest or a lump in your throat when your grief is physically manifesting. Some people also experience headaches and upset stomachs which can be the body’s stress response to the overwhelming experience of losing something (3).
Sometimes, it’s hard to pinpoint exactly where grief is being stored in your body and this is where somatic exercise comes into play. Taking the time to connect your mind and body and participate in various body scanning activities can help you recognize the parts of your body that are struggling and can help you monitor whether your body is getting better or worse over time.
It’s not uncommon to feel achy and exhausted when grieving. It’s actually quite expected as your body is ultimately trying to deal with trauma and therefore may go into fight or flight mode.
Grief is an individualized experience and is expressed differently from one person to another. A somatic expression of grief is any physical response to grief that someone experiences. In children, this could be a regression to previous physical behaviors such as thumb-sucking or sleep issues. Adults may experience restlessness, exhaustion, inflammation, shortness of breath, and a multitude of other physical issues when grieving (4).
Grieving people may experience sudden intense feelings of emotions and may also cry at seemingly random times, but this is simply the body’s way of working through the loss. All these responses are somatic, but not all grieving people have somatic expressions of grief.
Read more: Understanding the 4 Trauma Responses: Fight, Flight, Freeze, and Fawn
Releasing grief from the body may seem strange or complicated, but it can be quite easy and incredibly helpful when it comes to coping with loss. Participating in somatic exercise and other practices can be a great way to release grief from the body and can be easy and convenient. Yoga and dance are two common forms of somatic exercise and also two great ways to release grief from the body due to the slow movements and the mind-body connection that is required when doing these exercises.
Participating in somatic exercise can be a great tool for grieving individuals who are ready to take a step toward dealing with their grief. You can complete somatic exercises in your own home or sign up for a yoga class or dance class. While movement-heavy classes such as dance and yoga are great options, this may seem overwhelming to someone who is dealing with a loss and it’s recommended that you ease into things and make sure both your mind and body are ready for socializing or moving at someone else’s pace.
Yoga is a form of somatic exercise and is an excellent way to relax your muscles and re-establish the connection between your mind and body. Dance is also beneficial in this way and can be quite an expressive and healing form of movement (5).
Read more: What Is a Somatic Shoulder Release? Key Exercises for Releasing Emotions Stored in the Shoulders
The following somatic exercises can be done in the comfort of your own home and can help you cope with your grief and work on releasing it from your body.
To complete this exercise, start by standing straight up and reaching your arms over your head. Inhale deeply and as you do this, bend your knees and exhale as you lean forward, letting your arms swing in a sweeping motion toward the ground. Your head and back will follow naturally. Repeat this motion, but in reverse. Straighten your knees as you inhale and swing your hands back toward the sky until you’re back upright.
You should feel almost as if you’re in a swing. Once you’re back up straight and intend to swing back down, exhale and begin the downswing. You can do this as slowly or quickly as feels comfortable, inhaling and exhaling throughout the process.
BetterMe will shake off your mental funk, rid you of your energy-zapping habits, and help you sculpt the body of your dreams. Intrigued? Hurry up and change your life for the better!
This somatic exercise involves the use of a chair. Start by seating yourself comfortably in a chair with your feet flat on the ground and your back straight. Your hands should be gently placed on your knees or in your lap. Once you’re in this position, take a deep breath in and then gently and slowly exhale. When exhaling, allow it to go a bit longer than your inhale. You can close your eyes while doing this and continue to repeat this process. Notice how your body feels in the chair and allow your entire body to feel the taking in and releasing of your breath.
After you’ve done this a few times, put one hand on your stomach and the other over your heart while you continue to breathe in and out. End with your hands back on your knees or in your lap while still breathing in and out deeply and relaxed. When you’re finished and feel grounded, slowly open your eyes.
Standing up from a seated position, take three deep breaths. Breathe deep through the center of your body and allow yourself to experience your body’s reaction to being upright. Notice how your body steadies and how you start to feel anchored to the ground you’re now standing on. Allow your arms to relax by your sides initially and then slowly reach your arms up over your head as your eyes navigate toward the sky.
Take a deep breath in and as you exhale, open your arms and spread them as if going to give someone a hug. Then reach down toward the ground as if you’re going to touch it (which you should if you can). Only touch the ground if it feels comfortable – you shouldn’t be forcing your body to do anything. Move within your comfort zone while taking calm breaths. As you move to return to the standing position, gather energy from the earth and bring it toward and through your body as you reach back up to the sky. Once you get to the top, release your breath and energy, regather it, and feel it release back down into your body. Take a deep breath and repeat this process several times. Once done, stand quietly, feeling centered, and breathe calmly.
When grieving, you shouldn’t hold your feelings in. Allow yourself to release them on both a physical and emotional level without restraint. It’s important not to avoid dealing with your feelings and to work through your body’s stored memories (3). Which stage of grief is the hardest can depend a lot on the person. Some people struggle with dealing with the anger related to it while others may find the depression stage to be the most challenging to get through (6). Not having a good support system or the necessary tools to work through grief can make it harder. Also, the type of grief you’re experiencing can play a role in how hard your grieving is. Complicated grief is a type of grief that lasts longer than normal and can have a profound impact on a person’s daily functioning (7). Experiencing this type of grief makes it worse as it can have such a long-term impact due to resulting health conditions and possibly lost income and dissolution of relationships. How long grief fatigue lasts varies from person to person. It can last for weeks or even months and is dependent on a person’s coping abilities, support system, and physiological response to the grief they’re experiencing. Some people have stronger physical manifestations of grief than others and the stronger the physical response, the more likely it is that you’ll experience grief fatigue for a longer period of time. Frequently Asked Questions
What should you not do when grieving?
What is the hardest stage of grief?
What makes grieving worse?
How long does grief fatigue last?
This article is intended for general informational purposes only and does not serve to address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for making any kind of decision-making. Any action taken as a direct or indirect result of the information in this article is entirely at your own risk and is your sole responsibility.
BetterMe, its content staff, and its medical advisors accept no responsibility for inaccuracies, errors, misstatements, inconsistencies, or omissions and specifically disclaim any liability, loss or risk, personal, professional or otherwise, which may be incurred as a consequence, directly or indirectly, of the use and/or application of any content.
You should always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or your specific situation. Never disregard professional medical advice or delay seeking it because of BetterMe content. If you suspect or think you may have a medical emergency, call your doctor.