Somatic therapy can be a powerful approach to healing, particularly when you feel that words alone aren’t enough to calm you down or explain how you feel.
While full somatic therapy sessions should always be practiced under the guidance of a trauma-trained mental health professional, many people are now exploring exercises that integrate somatic principles to enhance their mind-body connection (1). Doing somatic exercises at home may be an effective tool to help regulate the nervous system, reduce feelings of distress, and improve your overall well-being – just make sure you gain approval from your healthcare provider before diving straight in (2).
This article will cover everything you need to know about engaging in somatic exercises at home, including easy somatic exercises and key considerations before getting started.
Somatic therapy is a body-based approach to healing that is traditionally done under the guidance of a mental health professional, although some somatic techniques can be used on your own to promote relaxation and healing (1).
Somatic therapy typically focuses on processing stored unresolved emotions and tension from the body, so professional support is often essential for this deeper healing work (3). However, many somatic exercises are less intense and focus more on regulating the nervous system to encourage relaxation, which can be incorporated into an at-home practice.
At-home somatic exercises often include elements of deep breathing, grounding, and forms of mindful movement (e.g. walking, stretching, yoga) to bring awareness to both your mind and body (4). When done regularly, these exercises can help reduce feelings of distress and release tension from the body, ultimately enhancing your overall mental and physical well-being (5, 6).
Somatic therapy was initially designed to help individuals heal from trauma and other deeply held emotional wounds by working through physical sensations in the body (7). As this process can be intense, full somatic therapy sessions are typically guided by a mental health professional who is trained in somatic therapy.
However, somatic exercises such as deep breathing and body scanning are often more accessible and may benefit many individuals who are dealing with feelings of everyday distress, worry, and physical tension (8, 9). Fortunately, most somatic exercises at home are quite simple and don’t require any prior experience, equipment, or specific fitness level to start practicing.
If you’re new or just now stumbling into the world of somatic therapy and mind-body techniques, you may be wondering: Can I do somatic therapy at home?
The short answer is that while somatic therapy is best when guided by a mental health professional, certain somatic exercises and techniques can be safely practiced at home as long as you have approval from a healthcare provider or therapist.
When creating a somatic exercise plan for your needs and goals, it’s best to discuss all your options with a therapist or healthcare provider to ensure the methods you choose are safe and effective. They can also often provide valuable insights and resources for your healing journey, potentially offering a new perspective to progress your healing journey.
If you need extra mental health support or someone to consult before getting started with somatic exercises, the Psychology Today website offers a search feature to help you find licensed providers in your area (United States only).
There’s an abundance of different somatic exercises out there, each of which offers unique benefits. With so many approaches available, you may find that some exercises work better than others, so it can be helpful to experiment with various techniques until you find what feels most effective and natural for you.
Here are 3 types of somatic exercises you can consider adding to your routine, all of which can be practiced from anywhere – including in the comfort of your own home.
Grounding is a somatic exercise that uses your senses and surroundings to anchor you in the present moment, which makes it especially useful during times of distress or anxiety. By doing this, grounding helps shift your attention away from feelings of distress and reconnect with the present moment, regaining a sense of emotional balance and stability (10, 11).
If you ever find yourself stuck in your thoughts or struggling to stay present, try one of these grounding techniques to recenter yourself (12, 13, 14):
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Body scanning is a mindfulness-based, meditative somatic exercise that encourages you to gradually bring attention to various areas of the body systematically. By doing this, body scans help you identify areas of tension or discomfort while gaining a deeper awareness of how your emotions may manifest physically in the body without judgment or the need to change them (15).
Here’s how to do a basic body scan meditation exercise (16):
One of the easiest somatic exercises that you may have already heard of before is breathwork, which uses controlled breathing techniques to regulate the nervous system, reduce distress, and regain emotional balance (17).
Diaphragmatic breathing, which encourages deep breathing from the abdomen rather than shallow breathing from the chest, is often considered the most effective method as it allows for better oxygen exchange (18). Thus, to see the most benefits, it’s important to focus on breathing deeply, allowing your belly to rise and fall completely with each inhale and exhale you take.
Box breathing is a simple yet effective breathing exercise that regulates your breathing with structured counts (19). Here’s how to do it:
Another breathing exercise known as the 4-7-8 breathing technique also uses counts to regulate your breathing and calm the nervous system (19). Here’s how to do it:
Both of these techniques provide a more structured approach to deep breathing, but feel free to also engage in deep, intentional breaths without a set count throughout the day whenever you need a quick moment of relaxation.
For more somatic exercises and resources to support your well-being, make sure you check out the BetterMe app to guide you further in your healing journey.
Read more: How Do Somatic Exercises Work? Everything You Need to Know
Before starting somatic exercises at home, you should consult a healthcare provider or therapist to ensure these methods are aligned with your health needs, goals, and current life situation. If somatic therapy isn’t right for you, a professional can also help lead you in the right direction and recommend more appropriate techniques.
Once you’ve received approval from a healthcare provider, you can start to engage in somatic exercises at home. However, you should keep in mind that everyone’s journey with somatic exercises is unique, so some will naturally feel more effective than others – and that’s perfectly normal. The key is to listen to your body and find what works best for you, treating yourself with patience and self-compassion along the way.
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When beginning somatic therapy exercises at home, having a supportive environment and routine is highly beneficial. Consider these tips as you begin your journey with at-home somatic exercises:
Remember, there’s no right or wrong way to practice these exercises, although it’s best to start with shorter sessions and gradually increase the duration or intensity based on your comfort level. You should also always pay close attention to how different somatic exercises make you feel and never force anything that feels uncomfortable or overwhelming.
Read more: Somatic Interventions: Techniques to Improve the Mind-Body Connection
Somatic exercises are most effective when they’re practiced consistently, but they should never feel like an obligation or a chore. For the best results, try engaging in somatic exercises at least once a week (20).
From there, you can slowly and gradually build up the frequency and duration of your sessions at a pace that feels natural. Jumping into a daily practice right away can feel overwhelming and may lead to burnout (21). Instead, start with a few short sessions and pay attention to how your body responds. Over time, you can adjust your schedule or routine based on what feels most effective and manageable for you.
The goal isn’t perfection – it’s about making steady progress and small steps toward growth. As you become more comfortable with somatic exercises, you’ll likely develop a better sense of when and how often you need them to feel your best.
Many Pilates exercises focus on achieving outcome-based goals such as core strength, flexibility, or toned muscles, which is not considered a somatic practice (22). However, some Pilates techniques focus mainly on somatic principles such as mindfulness and body awareness, which can be considered a somatic practice (23), as it focuses on how you feel during movement rather than outcomes or appearance-based goals. Yes, somatic therapy sessions can be done online through virtual sessions and this has become particularly popular with the rise of telehealth services, which makes access to treatment much easier and often can be less daunting than physical sessions (24). However, if you’re dealing with intense feelings of distress, complex emotional wounds, or other mental health difficulties, it’s best to work with a trained mental health professional in person. In-person therapy allows your therapist a better opportunity to understand your triggers, read your body language, and make an overall deeper therapeutic bond (25). Many yoga poses can be considered somatic practices as long as the focus is on your internal sensations rather than physical performance or appearance. Somatic yoga encourages you to tune into your body’s sensations during movement, which helps promote relaxation, build mindfulness, and deepen your level of self-awareness (26). Crying can be a natural way for your body to release pent-up emotions. Emotional release through crying can often give you temporary relief by soothing your mind and body (27). However, healing from trauma requires working with a therapist to properly address and process underlying experiences and difficult unresolved emotions that are linked to the traumatic experience.Frequently Asked Questions
Is Pilates a somatic practice?
Can you do somatic therapy online?
What yoga poses are somatic?
Does crying release trauma?
Incorporating somatic exercises at home can be a beneficial way to reconnect your mind and body, reduce feelings of distress, and improve your overall well-being. As long as you’ve consulted a healthcare provider or therapist beforehand, feel free to start incorporating these simple techniques into your routine for greater emotional balance.
You should also remember to always approach your somatic practice with patience, consistency, and self-compassion. There’s no one-size-fits-all approach, and everyone’s journey will look very different.
If you’re looking for additional guidance, the BetterMe app offers a plethora of tutorials, tips, and other resources to help support your mental health and wellness journey.
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