{"id":54126,"date":"2023-09-04T18:31:22","date_gmt":"2023-09-04T18:31:22","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=54126"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"somatic-breathing-exercises","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/somatic-breathing-exercises\/","title":{"rendered":"How To Use Somatic Breathing Exercises To Manage Stress"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/somatic-breathing-exercises\/#What_Is_Somatic_Breathing\" >What Is Somatic Breathing?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/somatic-breathing-exercises\/#Mindful_Attention_To_Breath\" >Mindful Attention To Breath<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/somatic-breathing-exercises\/#Body_Awareness\" >Body Awareness<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/somatic-breathing-exercises\/#Mind-Body_Connection\" >Mind-Body Connection<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/somatic-breathing-exercises\/#Emotional_Release\" >Emotional Release<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/somatic-breathing-exercises\/#What_Is_The_Purpose_Of_Somatic_Breathwork\" >What Is The Purpose Of Somatic Breathwork?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/somatic-breathing-exercises\/#What_Is_An_Example_Of_A_Somatic_Exercise_For_Breathing\" >What Is An Example Of A Somatic Exercise For Breathing?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/somatic-breathing-exercises\/#What_Are_Other_Somatic_Breathing_Exercises\" >What Are Other Somatic Breathing Exercises?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/somatic-breathing-exercises\/#Vibrational_Breathwork\" >Vibrational Breathwork<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/somatic-breathing-exercises\/#Diaphragmatic_Breathing\" >Diaphragmatic Breathing\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/somatic-breathing-exercises\/#Grounding_Somatic_Breathing\" >Grounding Somatic Breathing<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/somatic-breathing-exercises\/#Alternate_Nostril_Breath\" >Alternate Nostril Breath<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/somatic-breathing-exercises\/#Box_Breathing\" >Box Breathing<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/somatic-breathing-exercises\/#Coherent_Breathing\" >Coherent Breathing<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/somatic-breathing-exercises\/#Circle_Breathing\" >Circle Breathing<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/somatic-breathing-exercises\/#Can_You_Do_Somatic_Breathwork_By_Yourself\" >Can You Do Somatic Breathwork By Yourself?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/somatic-breathing-exercises\/#How_To_Do_Somatic_Breathwork_By_Yourself\" >How To Do Somatic Breathwork By Yourself<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/somatic-breathing-exercises\/#Find_A_Comfortable_Space\" >Find A Comfortable Space<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/somatic-breathing-exercises\/#Relax_Your_Body\" >Relax Your Body<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/somatic-breathing-exercises\/#Observe_Your_Natural_Breath\" >Observe Your Natural Breath<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/somatic-breathing-exercises\/#Deep_Breathing\" >Deep Breathing<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/somatic-breathing-exercises\/#Mindful_Breathing\" >Mindful Breathing<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/somatic-breathing-exercises\/#Finish_Slowly\" >Finish Slowly<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/somatic-breathing-exercises\/#FAQ\" >FAQ<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/somatic-breathing-exercises\/#What_Are_The_Benefits_Of_Somatic_Exercises\" >What Are The Benefits Of Somatic Exercises?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/somatic-breathing-exercises\/#Is_It_OK_To_Do_Breathwork_Everyday\" >Is It OK To Do Breathwork Everyday?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/somatic-breathing-exercises\/#Why_Do_I_Cry_During_Breathwork\" >Why Do I Cry During Breathwork?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/somatic-breathing-exercises\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">The word &#8220;somatic&#8221; originates from the Greek term &#8220;soma&#8221;, which means \u2018body\u2019. 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.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=somatic_breathing_exercises\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/1_2023_08_21_max_GifSomatic_V2_ggl-1.gif\" alt=\"BetterMe\" width=\"1080\" height=\"1080\" \/><\/a><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Somatic breathing exercises harness this connection and use conscious awareness of breathing patterns to influence our mind, particularly for relief of distressful feelings.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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&#8217;s emotional state, stress levels, and mental well-being. (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK470361\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By using somatic breathing techniques, these physical symptoms can be directly engaged with, which offers a natural and accessible form of relief.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Let us now delve deeper into how somatic breathing exercises can be used for alleviating distress and enhancing overall well-being.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=somatic_breathing_exercises\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-54129\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/2-8-1024x576.png\" alt=\"somatic breathing techniques\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/2-8.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/2-8-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/2-8.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/2-8-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/2-8.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_Somatic_Breathing\"><\/span><b>What Is Somatic Breathing?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6137615\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Here are some key aspects.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Mindful_Attention_To_Breath\"><\/span><b>Mindful Attention To Breath<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Many somatic breathing practices require a rhythm and pattern to be found that serves you best, which adds a mindful element to the process.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Body_Awareness\"><\/span><b>Body Awareness<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Somatic breathing increases sensory\u00a0<a href=\"https:\/\/betterme.world\/articles\/body-awareness\/\">awareness to different parts of the body<\/a>, 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.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Mind-Body_Connection\"><\/span><b>Mind-Body Connection<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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.\u00a0\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Emotional_Release\"><\/span><b>Emotional Release<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><strong>Whether you want to learn how to exit the spiral of self-harming behavior, overcome anxiety, cure insomnia or simply give yourself the time and space to bliss out and soak up the moment of complete peace and quiet &#8211; <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=somatic_breathing_exercises\">BetterMe: Meditation &amp; Sleep app is exactly the tool for that<\/a>! If you don\u2019t take care of number one, who will?<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_The_Purpose_Of_Somatic_Breathwork\"><\/span><b>What Is The Purpose Of Somatic Breathwork?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Somatic breathwork is a therapeutic technique using conscious and controlled breathing patterns as a means of facilitating physical, emotional, and mental healing.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The following are several key purposes of somatic breathwork (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6137615\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Promotes Relaxation<\/b><span style=\"font-weight: 400;\">: By focusing on breathing, the mind can be calmed, which reduces feelings of stress and leads to a state of deep relaxation.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Enhances Self-Awareness:<\/b><span style=\"font-weight: 400;\"> This encourages mindfulness and self-awareness and helps us tune into our bodies, recognize our emotions, and acknowledge our thoughts.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Physiological Healing<\/b><span style=\"font-weight: 400;\">:\u00a0 Increased oxygen flow during the <a href=\"https:\/\/betterme.world\/articles\/yoga-breathing-exercises\/\">breathing exercises<\/a> can serve to stimulate the natural healing processes of the body, which potentially aids in stillness or injury recovery.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Emotional Release<\/b><span style=\"font-weight: 400;\">: Somatic breathwork can help tap into repressed or hidden emotions, which allows them to be released and processed.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Improves Mental Clarity<\/b><span style=\"font-weight: 400;\">: Regular practice can result in improved mental clarity and focus, which enhances overall cognitive function.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Spiritual Connection<\/b><span style=\"font-weight: 400;\">: For some people, breathwork serves as a spiritual practice and fosters a deeper connection to oneself and the universe.<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_An_Example_Of_A_Somatic_Exercise_For_Breathing\"><\/span><b>What Is An Example Of A Somatic Exercise For Breathing?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">An example of a somatic exercise for breathing is the 4-7-8 breath. This exercise is performed as follows:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit in a comfortable position with your back straight and feet flat on the floor. You may close your eyes if you wish.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place one hand on the stomach and the other on the <a href=\"https:\/\/betterme.world\/articles\/belly-breathing-vs-chest-breathing\/\">chest<\/a>, feeling how your body moves as you inhale and exhale.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Notice your breathing in and out.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">On the exhale completely breath out through the mouth, making a \u201cwhoosh\u201d sound.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Close your lips and inhale gently through the nose for 4 counts, feeling your stomach rise as you breathe in.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold your breath for 7 counts without straining yourself.\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale slowly through your mouth for 8 counts, feeling the stomach fall as you breathe out.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this cycle 3-5 times, taking breaks in between if necessary.\u00a0<\/span><\/li>\n<\/ol>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/breathing-for-focus\/\">Breathing For Focus: Improve Concentration &amp; Reduce Anxiety With These Simple Steps.<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Other_Somatic_Breathing_Exercises\"><\/span><b>What Are Other Somatic Breathing Exercises?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">In addition to the 4-7-8 breath, there are several other somatic breathing exercises you can practice, including:\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Vibrational_Breathwork\"><\/span><b>Vibrational Breathwork<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit or lie in a comfortable position. You may close your eyes if you wish.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin with a few deep and slow breaths, inhaling deeply through your nose and exhaling fully through your mouth.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you exhale, make a &#8216;v&#8217; or \u2018mmm\u2019 sound<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00a0Pay attention to the vibrations created in your body as you vocalize. You might feel these vibrations in your chest, throat, or even in your head. Allow the vibrations to resonate within you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue this process for several minutes and focus on the sensations in your body. Try to make the sound consistent and rhythmic with each exhalation.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Diaphragmatic_Breathing\"><\/span><b>Diaphragmatic Breathing\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This exercise involves the intentional use of the diaphragm to breathe, which is particularly beneficial for relaxation and stress relief.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie down on your back or sit comfortably. Remove your shoes if you feel comfortable.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place a hand on your lower belly and one on your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take a slow, deep breath in through your nose, allowing your belly to rise as you fill your lungs with air. The hand on your belly must rise, whereas your hand on your chest should remain still.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale slowly through the mouth or nose, allowing your belly to fall..<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this process for several minutes and focus on engaging your diaphragm.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=somatic_breathing_exercises\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-54130\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/4-4-1024x576.png\" alt=\"somatic relaxation exercise\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/4-4.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/4-4-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/4-4.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/4-4-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/4-4.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Grounding_Somatic_Breathing\"><\/span><b>Grounding Somatic Breathing<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Find a quiet, comfortable place where you won&#8217;t be disturbed.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Close your eyes and take several deep breaths and focus on the sensation of the air entering and leaving your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Focus on your physical surroundings and note the sensation of your body against the floor or chair.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maintain focus for several minutes, returning your attention to your breathing if your mind starts to wander.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Alternate_Nostril_Breath\"><\/span><b>Alternate Nostril Breath<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This yoga -inspired type of breathing helps restore balance in the nervous system and is regularly practiced in <a href=\"https:\/\/betterme.world\/articles\/yoga-lifestyle\/\">yoga<\/a>.\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit or lie in a comfortable position. If you are comfortable to sit with legs crossed<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your left hand on your lap.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">With your right hand, cover your right nostril with your thumb and exhale out completely through the left nostril.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale deeply through the left nostril and then close the left nostril with your fingers<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Then open the right nostril and exhale through it,\u00a0 covering the left nostril.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue this pattern of alternating sides for several minutes, focusing on your breath all the while.\u00a0<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Box_Breathing\"><\/span><b>Box Breathing<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit or lie in a comfortable position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take a few breaths as you normally would for a minute.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take a deep breath in and count slowly to 4.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold your breath for a further count of 4 before exhaling for 4 counts.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause for 4 counts at the end of your exhale before starting the process again.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this cycle for several minutes and focus on clearing your mind.\u00a0<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Coherent_Breathing\"><\/span><b>Coherent Breathing<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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.\u00a0\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit or lie in a comfortable position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Focus on your natural breathing. Count the length of each breath (inhale and exhale) to obtain a baseline.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Now place one hand on your stomach.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take a deep breath in, counting slowly up to 5 counts.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale for the same amount of time, with a focus on smooth and steady breaths.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do this for one minute.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Now repeat this, but extend your inhales and exhales to 6 counts.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue this pattern for several minutes and feel your body relax.\u00a0<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Circle_Breathing\"><\/span><b>Circle Breathing<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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.\u00a0\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit or lie in a comfortable position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take a deep breath in, feeling the air fill your lungs.\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you exhale, imagine drawing circles with your breath as if tracing it in the air. This can be clockwise or counterclockwise, depending on your preference.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue this pattern for several minutes and focus on the circles created by your breath.\u00a0<\/span><\/li>\n<\/ol>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Do_Somatic_Breathwork_By_Yourself\"><\/span><b>Can You Do Somatic Breathwork By Yourself?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Somatic breathwork is a practice you can be engaged in individually.<\/span><\/p>\n<p><strong>Something tells us you often forget to put all the everyday hustle and bustle on hold and simply concentrate on yourself. It\u2019s time to straighten out your priorities! Take a moment to heal, process your emotions, ground yourself, release all the pent-up tension and<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=somatic_breathing_exercises\"> recharge with the BetterMe: Meditation &amp; Sleep app<\/a> before getting back into the race of life! <\/strong><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Once the techniques are all understood and practiced regularly, performing these exercises alone becomes easier.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It is important to remember that the goal of somatic breathwork is enhancing your well-being and not causing further distress.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=somatic_breathing_exercises\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-54131\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/7-1024x576.png\" alt=\"somatic breathing exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/7.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/7-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/7.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/7-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/7.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Do_Somatic_Breathwork_By_Yourself\"><\/span><b>How To Do Somatic Breathwork By Yourself<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Find_A_Comfortable_Space\"><\/span><b>Find A Comfortable Space<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Relax_Your_Body\"><\/span><b>Relax Your Body<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Observe_Your_Natural_Breath\"><\/span><b>Observe Your Natural Breath<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Deep_Breathing\"><\/span><b>Deep Breathing<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Mindful_Breathing\"><\/span><b>Mindful Breathing<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Finish_Slowly\"><\/span><b>Finish Slowly<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember that it is very important to approach somatic breathwork gently and not to force anything.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> Meditation Breathing Techniques: A Must-Do In Stress Management.<\/em><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQ\"><\/span><b>FAQ<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"What_Are_The_Benefits_Of_Somatic_Exercises\"><\/span><b>What Are The Benefits Of Somatic Exercises?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The benefits of <a href=\"https:\/\/betterme.world\/articles\/what-is-somatic-exercise\/\">somatic exercises<\/a> 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 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6137615\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">They can also be effective for the relief of chronic pain and bodily function improvements.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Is_It_OK_To_Do_Breathwork_Everyday\"><\/span><b>Is It OK To Do Breathwork Everyday?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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 <a href=\"https:\/\/betterme.world\/articles\/mental-health-and-sports\/\">mental health<\/a>, and better spiritual connection.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Why_Do_I_Cry_During_Breathwork\"><\/span><b>Why Do I Cry During Breathwork?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Crying during breathwork is quite common and it is generally due to emotional release and should not be judged or suppressed.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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..<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, it should be remembered that everyone is different and that listening to your body is essential for a successful practice.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=somatic_breathing_exercises\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/1_2023_08_21_max_GifSomatic_V1_ggl-1.gif\" alt=\"BetterMe\" width=\"1080\" height=\"1080\" \/><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>The word &#8220;somatic&#8221; originates from the Greek term &#8220;soma&#8221;, which means \u2018body\u2019. 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. &nbsp; Somatic breathing exercises harness this connection and use conscious awareness of breathing patterns to influence our mind, [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":54132,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[132,209,138],"tags":[],"coauthors":[125,213],"class_list":["post-54126","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mental-health","category-somatic-exercises","category-therapy"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How To Use Somatic Breathing Exercises To Manage Stress - BetterMe<\/title>\n<meta name=\"description\" content=\"Discover the power of \u2605 SOMATIC BREATHING EXERCISES \u27a4 for stress management. Learn step-by-step techniques that can help calm your mind, enhance self-awareness, and foster inner peace.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/somatic-breathing-exercises\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How To Use Somatic Breathing Exercises To Manage Stress\" \/>\n<meta property=\"og:description\" content=\"Discover the power of \u2605 SOMATIC BREATHING EXERCISES \u27a4 for stress management. Learn step-by-step techniques that can help calm your mind, enhance self-awareness, and foster inner peace.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/somatic-breathing-exercises\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2023\/09\/somatic-breathing-exercises.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1080\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Eve Chalicha, Sachini Akuretiya, MS\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Eve Chalicha, Sachini Akuretiya, MS\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/somatic-breathing-exercises\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/somatic-breathing-exercises\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/5483f9bd10a09a7986e1527fac979630\"},\"headline\":\"How To Use Somatic Breathing Exercises To Manage Stress\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/somatic-breathing-exercises\/\"},\"wordCount\":2481,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/somatic-breathing-exercises\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/somatic-breathing-exercises.png\",\"articleSection\":[\"Mental Health\",\"Somatic Exercises\",\"Therapy\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">The word \\\"somatic\\\" originates from the Greek term \\\"soma\\\", which means \u2018body\u2019. 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.<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=somatic_breathing_exercises\\\"><img class=\\\"aligncenter\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/1_2023_08_21_max_GifSomatic_V2_ggl-1.gif\\\" alt=\\\"BetterMe\\\" width=\\\"1080\\\" height=\\\"1080\\\" \/><\/a>\\r\\n\\r\\n&nbsp;\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Somatic breathing exercises harness this connection and use conscious awareness of breathing patterns to influence our mind, particularly for relief of distressful feelings.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">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. (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK470361\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">By using somatic breathing techniques, these physical symptoms can be directly engaged with, which offers a natural and accessible form of relief.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">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.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Let us now delve deeper into how somatic breathing exercises ca ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/somatic-breathing-exercises\/\",\"url\":\"https:\/\/betterme.world\/articles\/somatic-breathing-exercises\/\",\"name\":\"How To Use Somatic Breathing Exercises To Manage Stress - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/somatic-breathing-exercises\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/somatic-breathing-exercises\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/somatic-breathing-exercises.png\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Discover the power of \u2605 SOMATIC BREATHING EXERCISES \u27a4 for stress management. Learn step-by-step techniques that can help calm your mind, enhance self-awareness, and foster inner peace.\",\"breadcrumb\":{\"@id\":\"https:\/\/betterme.world\/articles\/somatic-breathing-exercises\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/betterme.world\/articles\/somatic-breathing-exercises\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/somatic-breathing-exercises\/#primaryimage\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/somatic-breathing-exercises.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/somatic-breathing-exercises.png\",\"width\":1920,\"height\":1080,\"caption\":\"designers\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/betterme.world\/articles\/somatic-breathing-exercises\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Mental Health\",\"item\":\"https:\/\/betterme.world\/articles\/mental-health\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Therapy\",\"item\":\"https:\/\/betterme.world\/articles\/mental-health\/therapy\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Somatic Exercises\",\"item\":\"https:\/\/betterme.world\/articles\/mental-health\/therapy\/somatic-exercises\/\"},{\"@type\":\"ListItem\",\"position\":5,\"name\":\"How To Use Somatic Breathing Exercises To Manage Stress\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/betterme.world\/articles\/#website\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/5483f9bd10a09a7986e1527fac979630\",\"name\":\"BetterMe\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/f8c457bbfb019eee5091c2120aabff05\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png\",\"caption\":\"BetterMe\"},\"sameAs\":[\"#\"],\"url\":\"https:\/\/betterme.world\/articles\/author\/bttrm-admin\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"How To Use Somatic Breathing Exercises To Manage Stress - BetterMe","description":"Discover the power of \u2605 SOMATIC BREATHING EXERCISES \u27a4 for stress management. Learn step-by-step techniques that can help calm your mind, enhance self-awareness, and foster inner peace.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/somatic-breathing-exercises\/","og_locale":"en_US","og_type":"article","og_title":"How To Use Somatic Breathing Exercises To Manage Stress","og_description":"Discover the power of \u2605 SOMATIC BREATHING EXERCISES \u27a4 for stress management. Learn step-by-step techniques that can help calm your mind, enhance self-awareness, and foster inner peace.","og_url":"https:\/\/betterme.world\/articles\/somatic-breathing-exercises\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1920,"height":1080,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2023\/09\/somatic-breathing-exercises.png","type":"image\/png"}],"author":"Eve Chalicha, Sachini Akuretiya, MS","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Eve Chalicha, Sachini Akuretiya, MS","Est. reading time":"12 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/somatic-breathing-exercises\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/somatic-breathing-exercises\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/5483f9bd10a09a7986e1527fac979630"},"headline":"How To Use Somatic Breathing Exercises To Manage Stress","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/somatic-breathing-exercises\/"},"wordCount":2481,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/somatic-breathing-exercises\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/somatic-breathing-exercises.png","articleSection":["Mental Health","Somatic Exercises","Therapy"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">The word \"somatic\" originates from the Greek term \"soma\", which means \u2018body\u2019. 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.<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=somatic_breathing_exercises\"><img class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/1_2023_08_21_max_GifSomatic_V2_ggl-1.gif\" alt=\"BetterMe\" width=\"1080\" height=\"1080\" \/><\/a>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Somatic breathing exercises harness this connection and use conscious awareness of breathing patterns to influence our mind, particularly for relief of distressful feelings.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">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. (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK470361\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">By using somatic breathing techniques, these physical symptoms can be directly engaged with, which offers a natural and accessible form of relief.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">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.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Let us now delve deeper into how somatic breathing exercises ca ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/somatic-breathing-exercises\/","url":"https:\/\/betterme.world\/articles\/somatic-breathing-exercises\/","name":"How To Use Somatic Breathing Exercises To Manage Stress - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/somatic-breathing-exercises\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/somatic-breathing-exercises\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/somatic-breathing-exercises.png","dateModified":"2024-12-16T08:35:01+00:00","description":"Discover the power of \u2605 SOMATIC BREATHING EXERCISES \u27a4 for stress management. Learn step-by-step techniques that can help calm your mind, enhance self-awareness, and foster inner peace.","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/somatic-breathing-exercises\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/somatic-breathing-exercises\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/somatic-breathing-exercises\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/somatic-breathing-exercises.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/somatic-breathing-exercises.png","width":1920,"height":1080,"caption":"designers"},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/somatic-breathing-exercises\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Mental Health","item":"https:\/\/betterme.world\/articles\/mental-health\/"},{"@type":"ListItem","position":3,"name":"Therapy","item":"https:\/\/betterme.world\/articles\/mental-health\/therapy\/"},{"@type":"ListItem","position":4,"name":"Somatic Exercises","item":"https:\/\/betterme.world\/articles\/mental-health\/therapy\/somatic-exercises\/"},{"@type":"ListItem","position":5,"name":"How To Use Somatic Breathing Exercises To Manage Stress"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/5483f9bd10a09a7986e1527fac979630","name":"BetterMe","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/f8c457bbfb019eee5091c2120aabff05","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png","caption":"BetterMe"},"sameAs":["#"],"url":"https:\/\/betterme.world\/articles\/author\/bttrm-admin\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/54126","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=54126"}],"version-history":[{"count":0,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/54126\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/54132"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=54126"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=54126"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=54126"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=54126"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}