Have you ever noticed how some emotions can feel as if they’re physically weighing you down? This is the power of somatic experiencing, a mind-body therapy, in action (1).
Somatic relaxation techniques are designed to calm the nervous system and lower stress and they offer ways to address this mind-body connection. By gradually learning to connect physical sensations with emotional states that may be linked to them, this practice may equip you with effective coping skills to better manage your emotions, reduce stress, and promote overall feelings of relaxation.
Whether you’re new to somatic exercises or looking for more methods, this article will explore the most effective somatic relaxation techniques to alleviate stress and tension.
Somatic relaxation is a body-based approach that is rooted in somatic therapy, which focuses on connecting the mind and body through movement-based practices (1).
Somatic therapy recognizes that trauma, stress, and tension can manifest physically in the body. Therefore, most somatic relaxation techniques are focused on gentle physical exercises, mindful breathing, and other mind-body practices to bring awareness to and release built-up tension and stress.
Although somatic therapy was originally developed to help trauma survivors manage their symptoms, it may also benefit individuals who are dealing with stress and other conditions (1)(4). However, before you start any form of somatic therapy, it’s important to consult a healthcare professional to ensure it is aligned with your individual health needs and goals.
When performed regularly, somatic release exercises may offer several potential benefits that enhance both mental and physical well-being, including (1)(2)(3):
Releasing somatic tension in the body involves engaging in somatic exercises that are designed to connect the mind and body, allowing you to feel safe in your body while exploring any thoughts, emotions, or memories that may arise (4).
As you consistently practice somatic release exercises, you’ll likely experience greater benefits over time. Notably, releasing somatic tension is often a gradual process, particularly for those who are dealing with trauma or other mental health conditions.
If you’re struggling with trauma or emotional turmoil, it’s best to consult a mental health professional before you start any somatic release therapy to ensure it aligns with your individual needs and goals.
Tip: The Psychology Today website has a search feature that can help you find a therapist in your area who suits your needs (in the United States only).
Somatic relaxation exercises can have varying effects from person to person. While one exercise may work well for someone, it may not be as effective for another – so it’s important to experiment with different somatic exercises to find what feels best for you.
However, some somatic exercises are particularly effective for simple and quick somatic stress release. To get you started, here are three effective somatic exercises that help release symptoms of built-up trauma, stress, and tension in the body:
Diaphragmatic breathing involves breathing deeply from the diaphragm rather than the chest, focusing on feeling your stomach rise and fall with each inhale and exhale. This breathing exercise can help activate the body’s natural relaxation response by lowering cortisol levels, potentially helping reduce stress levels (5).
Some popular diaphragmatic breathing exercises include:
Remember, it’s okay if you don’t reach the full count for each breath. These counts are simply guidelines to help regulate your breathing and bring your nervous system back to a state of calm and emotional balance.
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Progressive muscle relaxation (PMR) is a technique that involves tensing and slowly relaxing different muscle groups throughout the body (6). By systematically working through each muscle group, this method may help you identify and release areas of tension more easily, which may lead to a deeper sense of calm and relaxation.
Here’s a simple progressive muscle relaxation exercise to try:
When doing this somatic exercise, it’s important to acknowledge all feelings and sensations with self-compassion and without judgment. Remember that the goal is to promote relaxation and body awareness, not perfection.
Grounding techniques help shift your focus away from overwhelming thoughts and feelings by anchoring yourself in the present moment (7). This often involves engaging your senses to become more aware of your surroundings, which may lead to reduced feelings of stress.
Here are some common grounding techniques you can consider trying:
Read more: Somatic Healing Techniques: A Holistic Approach to Physical and Emotional Recovery
Fortunately, many somatic exercises can be done by yourself and easily incorporated into your routine to help you connect with your body and promote relaxation.
However, before starting any new somatic practices, you should always consult with a healthcare professional, especially if you have trauma or other mental health struggles. They’ll help ensure these practices are aligned with your health needs and goals, and in many cases, they can provide additional support for more effective healing.
Once you’ve confirmed with a healthcare provider that somatic exercises are right for you, it’s time to create a safe and comfortable environment to practice them effectively.
To help you get the most benefits, here are some tips to consider for practicing somatic exercises at home:
It may also be helpful to set a consistent schedule for your somatic workout to reinforce these practices as part of your routine. However, you should only do this if you feel you may forget to practice them regularly.
Remember, somatic exercises should feel like a peaceful and refreshing part of your day and not like a chore!
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The effects of somatic therapy can vary greatly from person to person, as each person’s mind-body connection and life experiences are unique (10). While many feel differences after their first session, it may take several days or weeks for others.
It’s also worth noting that some somatic exercises, such as deep breathing, are particularly effective for quick relief from stress. On the other hand, techniques such as progressive muscle relaxation are more suited for long-term relief and require regular practice to see significant results (13).
Although the timeline for seeing results can differ, maintaining a consistent routine is the key to seeing the most benefits. Setting a consistent schedule may help you gradually build awareness of bodily sensations and the emotions that may be tied to them.
Somatic therapy uses movement-based practices to help you become more aware of physical sensations and the emotions connected to them (1). Sessions often include practicing mind-body exercises to release stored stress and tension in the body, which helps promote relaxation and return you to a state of emotional balance.
Somatic stress signs are physical expressions of stress, worry, and other emotions, and they can often manifest as muscle tension, headaches, fatigue, digestive issues, and other symptoms (11). Even without obvious emotional symptoms, these may reveal how stress has impacted your overall body.
If you notice any somatic stress signs, it’s a good idea to consult with a healthcare professional to ensure your health needs are promptly addressed.
Engaging in somatic exercises that provide short-term relief may help with immediate signs of worry, stress, or anger. For quick relief, consider exercises such as deep breathing, grounding techniques, or meditation.
For long-term relief, regular practice is the key to seeing results. Even dedicating 2-3 times per week to these exercises may help build greater awareness and lasting emotional regulation skills.
Overall, somatic relaxation exercises can be incredibly beneficial for those who are looking to manage stress or enhance their mind-body connection. Through techniques such as diaphragmatic breathing, progressive muscle relaxation, and grounding, you may see both immediate and long-term relief from built-up tension and stress.
Just remember, consistency is the key to seeing the most benefits from somatic therapy and creating a more balanced, relaxed state of being.
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