{"id":61678,"date":"2024-07-14T11:31:52","date_gmt":"2024-07-14T11:31:52","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=61678"},"modified":"2024-07-29T15:23:47","modified_gmt":"2024-07-29T15:23:47","slug":"list-of-somatic-exercises","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/list-of-somatic-exercises\/","title":{"rendered":"List of Somatic Exercises for Mental and Physical Well-Being"},"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\/list-of-somatic-exercises\/#What_Are_Somatic_Exercises\" >What Are Somatic Exercises?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/list-of-somatic-exercises\/#Somatic_Exercises_How_Do_They_Work\" >Somatic Exercises: How Do They Work?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/list-of-somatic-exercises\/#What_Is_an_Example_of_a_Somatic_Practice\" >What Is an Example of a Somatic Practice?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/list-of-somatic-exercises\/#Can_You_Lose_Weight_with_Somatic_Exercises\" >Can You Lose Weight with Somatic Exercises?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/list-of-somatic-exercises\/#Somatic_Workout_for_Weight_Loss\" >Somatic Workout for Weight Loss<\/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\/list-of-somatic-exercises\/#How_Often_Should_You_Do_Somatic_Exercises\" >How Often Should You Do Somatic Exercises?<\/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\/list-of-somatic-exercises\/#List_of_12_Somatic_Exercises_Explained\" >List of 12 Somatic Exercises Explained<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/list-of-somatic-exercises\/#Body_Scanning\" >Body Scanning<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/list-of-somatic-exercises\/#Grounding_Techniques\" >Grounding Techniques<\/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\/list-of-somatic-exercises\/#Breathing_Techniques\" >Breathing Techniques<\/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\/list-of-somatic-exercises\/#Safe_Physical_Touch\" >Safe Physical Touch<\/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\/list-of-somatic-exercises\/#Resourcing\" >Resourcing<\/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\/list-of-somatic-exercises\/#Body_Movement\" >Body Movement<\/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\/list-of-somatic-exercises\/#Rhythmic_Motions\" >Rhythmic Motions<\/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\/list-of-somatic-exercises\/#Somatic_Stretching\" >Somatic Stretching<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/list-of-somatic-exercises\/#Self-Regulation\" >Self-Regulation<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/list-of-somatic-exercises\/#The_%E2%80%9CVoo%E2%80%9D_Sound\" >The \u201cVoo\u201d Sound<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/list-of-somatic-exercises\/#Visualization\" >Visualization<\/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\/list-of-somatic-exercises\/#Shake_It_Off\" >Shake It Off<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/list-of-somatic-exercises\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/list-of-somatic-exercises\/#Do_somatic_workouts_really_work\" >Do somatic workouts really work?<\/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\/list-of-somatic-exercises\/#How_can_I_do_somatic_therapy_by_myself\" >How can I do somatic therapy by myself?<\/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\/list-of-somatic-exercises\/#Is_Pilates_a_somatic_practice\" >Is Pilates a somatic practice?<\/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\/list-of-somatic-exercises\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">If you&#8217;re looking to build a better relationship with exercise while improving the mind-body connection, then look no further than somatic exercises.\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=list_of_somatic_exercises&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-1-5.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=list_of_somatic_exercises\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-1-5.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/somatic-exercises-for-weight-loss\/\">Somatic exercises<\/a> focus on building awareness of bodily sensations and movements, helping you understand how stress and tension may affect both your body and mind. Our list of somatic exercises may help improve your self-confidence, help mitigate stress, and may provide a channel through which you may release built-up energy in a healthy way.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Whether you\u2019re new to <a href=\"https:\/\/betterme.world\/articles\/somatic-practices\/\">somatic practices<\/a> or simply want to learn more, this list of somatic exercises offers a variety of techniques that you may benefit from trying.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Somatic_Exercises\"><\/span><b>What Are Somatic Exercises?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Somatic exercises are movement-based practices that are designed to help you become more aware of your body and improve your mental and physical well-being. Rather than focusing on achieving a particular workout goal or outcome,<a href=\"https:\/\/betterme.world\/articles\/somatic-therapy-exercises\/\"> somatic therapy exercises<\/a> focus on how you <\/span><i><span style=\"font-weight: 400;\">feel<\/span><\/i><span style=\"font-weight: 400;\"> during movement.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By addressing the physical manifestations of stress (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8276649\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">), somatic therapy exercises can help improve your mind-body connection. Other benefits of somatic therapy exercises may include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Potential reduction of stress and feelings of anxiety (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8276649\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Potential relaxation and mental clarity<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Potential alleviation of chronic pain and tension (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7868595\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improved posture, alignment, and flexibility (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/233234048_Improving_Postural_Control_in_the_Battement_Tendu_One_Teacher's_Reflections_and_Somatic_Exercises\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<\/ul>\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=list_of_somatic_exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-61286 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Somatic_2-1024x576.png\" alt=\"List of Somatic Exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Somatic_2.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Somatic_2-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Somatic_2.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Somatic_2-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Somatic_Exercises_How_Do_They_Work\"><\/span><b>Somatic Exercises: How Do They Work?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">While somatic exercises were first designed to help trauma survivors manage symptoms and relieve anxiety (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8276649\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">), they\u2019re now widely used to help individuals manage various life stressors.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Regardless of why you engage in somatic exercise, two key concepts are consistently used that form its foundation: titration and pendulation (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4316402\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b><i>Titration<\/i><\/b><span style=\"font-weight: 400;\"> involves approaching physical sensations slowly and gently to avoid becoming overwhelmed, offering a safer way to process emotional and physical experiences<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b><i>Pendulation<\/i><\/b><span style=\"font-weight: 400;\"> is the practice of moving between experiences of discomfort and relief, helping individuals better regulate emotional and physical responses<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Both titration and pendulation may apply to nearly all somatic therapy exercises \u2013 not just those made for dealing with severe trauma. By keeping these somatic therapy principles in mind, you may manage stress and promote better emotional balance through various somatic exercises.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_an_Example_of_a_Somatic_Practice\"><\/span><b>What Is an Example of a Somatic Practice?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">An example of a widely used somatic workout is progressive muscle relaxation (PMR), which may promote relaxation by systematically relaxing muscle groups throughout the body (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8272667\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). This somatic exercise typically follows these steps (consult with a healthcare provider before trying this or any new form of exercise):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Prepare:<\/b><span style=\"font-weight: 400;\"> Find a quiet, comfortable space to sit or lie down<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Start:<\/b><span style=\"font-weight: 400;\"> Begin by tensing a specific muscle group (e.g., your fists or shoulders) tightly for 5-10 seconds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Release:<\/b><span style=\"font-weight: 400;\"> Relax the tensed muscle group suddenly, focusing on the sensation of relaxation as you let go<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Move on:<\/b><span style=\"font-weight: 400;\"> Progressively move through different muscle groups in your body, repeating the tension and relaxation cycle<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Completion:<\/b><span style=\"font-weight: 400;\"> After tensing and relaxing all major muscle groups, take a few moments to enjoy the overall feeling of relaxation<\/span><\/li>\n<\/ol>\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! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=list_of_somatic_exercises\">Take a moment to heal <\/a>, process your emotions, ground yourself, release all the pent-up tension and recharge with the BetterMe: Meditation &amp; Sleep app before getting back into the race of life!<\/strong><\/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=list_of_somatic_exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-54137 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/somatic-grounding-exercises-1024x576.png\" alt=\"List of Somatic Exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/somatic-grounding-exercises.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/somatic-grounding-exercises-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/somatic-grounding-exercises.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/somatic-grounding-exercises-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/somatic-grounding-exercises.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Lose_Weight_with_Somatic_Exercises\"><\/span><b>Can You Lose Weight with Somatic Exercises?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Weight loss isn\u2019t considered the primary goal of somatic exercise \u2013 it\u2019s meant to focus on how you <\/span><i><span style=\"font-weight: 400;\">feel<\/span><\/i><span style=\"font-weight: 400;\"> during movement as well as enhance the mind-body connection. However, regularly engaging in a well-designed somatic workout plan may promote a caloric deficit when combined with a healthy diet, which is essential for weight loss.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s important to note that you should consult with your healthcare provider before trying any form of weight loss strategy to ensure you\u2019re following a safe plan that aligns with your overall health needs and goals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Common somatic exercises for weight loss include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slow, controlled Pilates sessions<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Low-impact dance routines<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Feldenkrais method (<\/span><a href=\"https:\/\/www.sciencedirect.com\/topics\/medicine-and-dentistry\/feldenkrais-method\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tai Chi and martial arts (<\/span><a href=\"https:\/\/somatics.org\/about\/comparisons\/taichi\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">As stated above, somatic exercise alone isn\u2019t sufficient for sustainable weight loss \u2013 a balanced and nutritious diet is equally important. If weight loss is your goal, please consult a nutritionist to ensure you\u2019re getting the right nutrients for your needs.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Somatic_Workout_for_Weight_Loss\"><\/span><b>Somatic Workout for Weight Loss<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When combined with a balanced diet and a healthy mindset, somatic exercises may support the goal of weight loss or weight management. To help get you started, here\u2019s a brief somatic workout tailored to potential weight loss:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Warm-up <\/b><span style=\"font-weight: 400;\">(<\/span><i><span style=\"font-weight: 400;\">5 minutes<\/span><\/i><span style=\"font-weight: 400;\">): Gentle stretching and deep breathing to prepare the body<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Mindful movement<\/b><span style=\"font-weight: 400;\"> (<\/span><i><span style=\"font-weight: 400;\">15 minutes<\/span><\/i><span style=\"font-weight: 400;\">): Slow, controlled exercises such as Pilates or yoga to engage muscles and enhance body awareness<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cardio integration<\/b><span style=\"font-weight: 400;\"> (<\/span><i><span style=\"font-weight: 400;\">10 minutes<\/span><\/i><span style=\"font-weight: 400;\">): Low-impact cardio activities such as brisk walking or dancing to increase heart rate and calorie burn<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Strength training<\/b><span style=\"font-weight: 400;\"> (<\/span><i><span style=\"font-weight: 400;\">10 minutes<\/span><\/i><span style=\"font-weight: 400;\">): Light resistance training to build muscle and boost metabolism<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cool down<\/b><span style=\"font-weight: 400;\"> (<\/span><i><span style=\"font-weight: 400;\">5 minutes<\/span><\/i><span style=\"font-weight: 400;\">): Gentle stretching and relaxation techniques to reduce tension and promote muscle recovery<\/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=list_of_somatic_exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/7-5.png\" alt=\"list of somatic exercises\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Often_Should_You_Do_Somatic_Exercises\"><\/span><b>How Often Should You Do Somatic Exercises?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The frequency of your somatic workout plan should align with long-term fitness goals and individual health needs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Generally, the more consistently you practice somatic exercises, the more benefits you\u2019ll likely experience. Practicing these exercises on a consistent basis (<\/span><a href=\"https:\/\/somatics.org\/shop\/guides\/somaticex-suggestedsteps.html\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">) may help alleviate tension more effectively, which may lead to improved mental and physical well-being over time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The great thing about somatic exercise is it doesn\u2019t require extensive skills or equipment \u2013 in fact, you can complete most exercises from your own home. Granted they align with your health needs and goals, here\u2019s a list of somatic exercises at home to consider:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gentle yoga flows<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/betterme.world\/articles\/somatic-stretching\/\"><span style=\"font-weight: 400;\">Somatic stretching<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Controlled Pilates sessions<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Low-impact dance routines<\/span><\/li>\n<\/ul>\n<p><b><i>Tip:<\/i><\/b><i><span style=\"font-weight: 400;\"> If you\u2019re struggling to find a suitable somatic workout, the <\/span><\/i><a href=\"https:\/\/betterme.world\/products\"><i><span style=\"font-weight: 400;\">BetterMe app<\/span><\/i><\/a><i><span style=\"font-weight: 400;\"> offers a plethora of effective, step-by-step somatic exercises to help guide you along the way.<\/span><\/i><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"List_of_12_Somatic_Exercises_Explained\"><\/span><b>List of 12 Somatic Exercises Explained<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">For anyone who is looking to improve their relationship with movement and build body awareness, somatic exercises are one way to go. Below is a list of somatic exercises that may help reduce stress and anxiety while potentially enhancing the mind-body connection.<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Body_Scanning\"><\/span><b>Body Scanning<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Body scanning is a somatic exercise that involves gradually focusing on different parts of the body to bring awareness to physical sensations, tensions, or areas of relaxation (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/body-scan-meditation\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). It may be effective for reducing stress and promoting mindfulness by helping people tune into their body\u2019s internal signals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are the steps to perform a body scanning exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Find a comfortable position, either sitting or lying down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Focus on your feet, and note any sensations (e.g., warmth, tingling, tension).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gradually move your attention upward through your body, from your feet to your head.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe deeply and relax any areas of tension as you progress, spending a few moments on each body part before moving on.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Finish by scanning your entire body as a whole, observing how it feels as a connected system.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Remember to acknowledge physical sensations without any judgment. As you identify tension in areas of your body, focus on slowly and gently relaxing these areas using deep breathing and mental cues.<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Grounding_Techniques\"><\/span><b>Grounding Techniques<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Grounding techniques are designed to help you connect with the present moment and may help you regain a sense of calm and stability. They\u2019re often used in the treatment of anxiety and depression among various other mental health challenges.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Grounding may help anyone with built-up stress and tension by anchoring awareness to physical sensations rather than to negative thoughts or emotions, thereby acting as a form of mental distraction from the stressors (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/grounding-techniques#methods\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some popular grounding exercises to try:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>5-4-3-2-1 Method:<\/b><span style=\"font-weight: 400;\"> Name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breathing awareness:<\/b><span style=\"font-weight: 400;\"> Focus on your breath, feeling it enter and leave your body, consciously inhaling through the nose and exhaling through the mouth.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Rooting exercise:<\/b><span style=\"font-weight: 400;\"> Stand or sit comfortably and imagine roots growing from your feet into the ground, grounding you.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These techniques can be practiced any time your stress or anxiety levels rise, potentially helping to bring your attention back to the present moment and feel grounded.<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Breathing_Techniques\"><\/span><b>Breathing Techniques<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">One of the most effective <a href=\"https:\/\/betterme.world\/articles\/somatic-movement-exercises\/\">somatic exercises for anxiety<\/a> is breathing techniques, as they help regulate emotions while reducing feelings of stress or panic (<\/span><a href=\"https:\/\/www.nhs.uk\/mental-health\/self-help\/guides-tools-and-activities\/breathing-exercises-for-stress\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). Here are the steps for a simple breathing exercise to help reduce feelings of anxiety:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whether standing or sitting, ensure both of your feet are on the ground, hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe deeply into your belly, inhaling through your nose and exhaling through your mouth.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue breathing gently, counting from 1 to 5 for each inhale and exhale.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat these slow, deep breaths for at least 5 minutes or until your anxiety subsides.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Experts suggest that consistent practice may bear more benefits (<\/span><a href=\"https:\/\/www.nhs.uk\/mental-health\/self-help\/guides-tools-and-activities\/breathing-exercises-for-stress\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">) \u2013 you could try practicing these techniques for 3 to 5 minutes at the beginning or end of a day.\u00a0<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Safe_Physical_Touch\"><\/span><b>Safe Physical Touch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">One of the best somatic exercises for releasing stress is through safe, soothing physical touch. Through positive physical contact, this self-nurturing exercise may help foster a sense of safety and stability.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some examples of what this exercise can look like:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cradle your arms around yourself in a comforting hug, paying attention to the rise and fall of your breathing.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a soft pillow or stuffed animal to enhance feelings of warmth and comfort.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use a weighted blanket across your lap to relieve tension, noticing the calming pressure and any other physical sensations in your body.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Incorporating this somatic exercise into your routine may improve self-soothing and alleviate stress. To benefit more from the nurturing effects of physical touch, try paying close attention to all sensations (physical and emotional) without judgment.<\/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=list_of_somatic_exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/51.png\" alt=\"list of somatic exercises\" \/><\/a><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Resourcing\"><\/span><b>Resourcing<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Resourcing refers to gathering internal and external resources to draw upon during difficult moments. This process helps reduce stress by becoming more at ease with associated physical sensations and emotions, using personal strengths and positive visualizations to self-regulate and potentially alleviate anxiety (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8276649\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Common somatic resources to keep in mind include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Thinking of supportive statements from loved ones or mentors<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reflecting on past accomplishments and moments of success<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Remembering the melody or lyrics to your favorite song<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Visualizing serene landscapes or calming natural settings<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Resources are highly unique to one\u2019s personal needs and challenges, so they\u2019ll likely vary from person to person. By managing resources to align with emotional experiences and needs, you can work toward navigating difficult emotions with greater resilience.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/somatic-healing-techniques\/ \"><i>Somatic Healing Techniques: A Holistic Approach to Physical and Emotional Recovery<\/i><\/a><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Body_Movement\"><\/span><b>Body Movement<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Engaging in gentle movement may significantly enhance the mind-body connection and alleviate tension in the body (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4484342\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). In addition, it may help individuals feel more in tune with their bodies and improve overall body awareness.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Common gentle movement exercises that are used in somatic therapy include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Low-intensity yoga workouts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tai Chi and martial arts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Controlled Pilates<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Low-impact dance routines<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Meditative, brisk walking<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These exercises shouldn\u2019t be approached with specific outcomes or appearance goals in mind. Instead, they\u2019re designed to enhance how you feel in your body, potentially creating a positive connection between your body and mind.<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Rhythmic_Motions\"><\/span><b>Rhythmic Motions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Rhythmic movement is a somatic exercise that uses the body\u2019s natural flow by engaging in slow, repeated motions. This exercise can have a significant centering effect on the mind and body, helping bring your thoughts back to the present moment (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10672098\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s an easy way to start practicing rhythmic movement:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Find a comfortable, quiet space where you can move freely.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand or sit comfortably with your feet grounded \u2013 roughly hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin by gently swaying or rocking your body in a rhythmic manner.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sync your movements with slow, deep breaths.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Allow your movements to flow naturally and comfortably.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Remember that these motions should not be forced \u2013 let them unfold naturally. Imagine that you\u2019re releasing tension and anxiety with each rhythmic movement, allowing yourself to gradually regain a sense of calm.<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Somatic_Stretching\"><\/span><b>Somatic Stretching<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">In many cases, somatic exercise is designed to help individuals move their bodies with confidence \u2013 this is precisely where somatic stretching comes into play. This exercise focuses on gentle stretching to release tension and improve flexibility, allowing you to pay attention to various bodily sensations along the way (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7868595\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some somatic stretching tips to consider:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start with slow, gentle stretches to warm up your muscles<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Focus on your breath and relax into each stretch<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Move slowly and mindfully, paying attention to how your body feels<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Respect your body&#8217;s limits and avoid pushing yourself into discomfort<\/span><\/li>\n<\/ul>\n<p><b>Note:<\/b><span style=\"font-weight: 400;\"> Many individuals choose to use props such as yoga blocks, yoga balls, or straps to help support certain positions or stretches.\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=list_of_somatic_exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-61342 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Somatic_3-1-1024x576.png\" alt=\"List of Somatic Exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Somatic_3-1.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Somatic_3-1-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Somatic_3-1.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Somatic_3-1-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><strong>BetterMe: Meditation &amp; Sleep app can help you transmute stress into serenity, pull you up from the doldrums, free your mind from the cares and worries of the world, quell racing thoughts and infuse you with tranquility! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=list_of_somatic_exercises\">Start using it now and change your life <\/a>!<\/strong><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Self-Regulation\"><\/span><b>Self-Regulation<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Self-regulation refers to the ability to manage and control your emotions, thoughts, and behaviors, particularly in challenging situations. It involves being aware of your emotional state and using strategies to maintain balance and composure (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0148296322009006\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Common techniques for emotional self-regulation include (<\/span><a href=\"https:\/\/www.sciencedirect.com\/topics\/psychology\/emotion-regulation-strategy\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li><b>Practice mindfulness:<\/b><span style=\"font-weight: 400;\"> Stay present and aware of your current emotional state<\/span><\/li>\n<li aria-level=\"1\"><b>Deep breathing:<\/b><span style=\"font-weight: 400;\"> Use slow, deep breaths to calm your mind and body<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li aria-level=\"1\"><b>Positive self-talk:<\/b><span style=\"font-weight: 400;\"> Replace negative thoughts with positive affirmations<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li aria-level=\"1\"><b>Physical activity:<\/b><span style=\"font-weight: 400;\"> Engage in gentle movement to release built-up tension<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li aria-level=\"1\"><b>Stick to a routine:<\/b><span style=\"font-weight: 400;\"> Establish a daily routine that includes relaxation and self-care<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li aria-level=\"1\"><b>Stay connected:<\/b><span style=\"font-weight: 400;\"> Reach out to friends or loved ones for care and support<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Life is full of unexpected challenges, and you can\u2019t predict when tough times will arise. However, by learning and practicing self-regulation techniques, you can better manage these difficulties and strive to maintain emotional awareness and management.<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"The_%E2%80%9CVoo%E2%80%9D_Sound\"><\/span><b>The \u201cVoo\u201d Sound<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The &#8220;voo&#8221; sound is a vocal somatic exercise that is used to help regulate the nervous system. By making a deep, resonant &#8220;voo&#8221; sound, you can stimulate the vagus nerve (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6189422\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">), which plays a key role in calming the body&#8217;s stress response.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s how to do the &#8220;voo&#8221; sound exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit or lie down comfortably, ensuring your spine is straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale deeply through your nose, filling your lungs completely.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale slowly, making a deep \u201cvoo\u201d sound from your diaphragm.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Focus on the vibrations and calming effect they have on your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue this process for several minutes, repeating the sound with each exhale.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">The volume and pitch of the &#8220;voo&#8221; sound are up to you, so feel free to experiment with different variations until you find the one that feels most relaxing.<\/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=list_of_somatic_exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-56286 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/somatic-yoga-1024x576.png\" alt=\"List of Somatic Exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/somatic-yoga.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/somatic-yoga-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/somatic-yoga.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/somatic-yoga-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=list_of_somatic_exercises\">\u00a0<\/a><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Visualization\"><\/span><b>Visualization<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Visualization is a powerful somatic exercise that involves imagining positive scenarios or situations when in distress. Research has suggested that visualizing a concept can bring about the same emotions as physically performing the action (<\/span><a href=\"https:\/\/www.psychologytoday.com\/us\/blog\/flourish\/200912\/seeing-is-believing-the-power-visualization\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">), so using positive visualization to help reduce stressors may be effective.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some tips for visualization:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Find a quiet, comfortable space where you won&#8217;t be disturbed<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Picture a peaceful scene where you feel safe and relaxed, such as a beach or forest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Imagine the sights, sounds, smells, and sensations of your chosen scenario<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">To get the most benefits and calming effects, consider implementing visualization practices into your daily routine when first starting.<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Shake_It_Off\"><\/span><b>Shake It Off<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The &#8220;shake it off&#8221; technique is a somatic exercise that is commonly used in the midst of anxiety or panic. Although this exercise may seem silly, it can be highly effective for releasing built-up tension you may not even know you have.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To help break the discomfort, here are steps on how to &#8220;shake it off&#8221; effectively:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Clear enough space to move freely without obstacles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start shaking your hands and feet lightly to get accustomed to the movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gradually increase the intensity of shaking \u2013 involving your arms, legs, and eventually your entire body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue shaking for 1-3 minutes to release built-up energy and tension.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Afterward, take a few moments to stand still or sit quietly to allow your body to absorb the calming effects.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Although this exercise can feel uncomfortable, it may help release negative feelings of stress, tension, and anxiety over time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/somatic-dance\/\"><i>Somatic Dance: Liberation through Expression and Movement<\/i><\/a>\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=list_of_somatic_exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-62014 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/2-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/2.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/2-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/2.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/2-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/2.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Do_somatic_workouts_really_work\"><\/span><strong>Do somatic workouts really work?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">According to research, somatic workouts are effective for reducing stress, improving body awareness, and minimizing tension by directly addressing and enhancing the mind-body connection (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8276649\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_can_I_do_somatic_therapy_by_myself\"><\/span><strong>How can I do somatic therapy by myself?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Fortunately, many somatic exercises can be completed on your own, even at home. Exercises such as body scanning, grounding, and rhythmic movement are easy to do yourself and can help you become more attuned to your body and emotions.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_Pilates_a_somatic_practice\"><\/span><strong>Is Pilates a somatic practice?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, Pilates can be considered a somatic practice, as long as it focuses on mindful movement, body awareness, and strengthening the mind-body connection (rather than achieving a specific appearance goal).<\/span><\/p>\n\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=list_of_somatic_exercises&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-2-4.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=list_of_somatic_exercises\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-2-4.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/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;\">This list of somatic exercises can be valuable for anyone who wants to improve their mind-body connection. By integrating some of these somatic exercises into your routine, you may see benefits in reduced tension and anxiety in both your mind <\/span><i><span style=\"font-weight: 400;\">and<\/span><\/i><span style=\"font-weight: 400;\"> body.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you&#8217;re looking to build a better relationship with exercise while improving the mind-body connection, then look no further than somatic exercises.\u00a0 Somatic exercises focus on building awareness of bodily sensations and movements, helping you understand how stress and tension may affect both your body and mind. Our list of somatic exercises may help improve [&hellip;]<\/p>\n","protected":false},"author":104,"featured_media":61681,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[209],"tags":[],"coauthors":[253,235],"class_list":["post-61678","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-somatic-exercises"],"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>List of Somatic Exercises for Mental and Physical Well-Being - BetterMe<\/title>\n<meta name=\"description\" content=\"Explore our \u2605 LIST OF SOMATIC EXERCISES \u27a4 to alleviate anxiety, reduce tension, and improve mental and physical well-being.\" \/>\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\/list-of-somatic-exercises\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"List of Somatic Exercises for Mental and Physical Well-Being\" \/>\n<meta property=\"og:description\" content=\"Explore our \u2605 LIST OF SOMATIC EXERCISES \u27a4 to alleviate anxiety, reduce tension, and improve mental and physical well-being.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/list-of-somatic-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:modified_time\" content=\"2024-07-29T15:23:47+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/07\/1-3-1-1024x576.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"576\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Alexis Schofield, Daphne Catherine Spyropoulos, PhD\" \/>\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=\"Alexis Schofield, Daphne Catherine Spyropoulos, PhD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"14 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/list-of-somatic-exercises\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/list-of-somatic-exercises\/\"},\"author\":{\"name\":\"Alexis Schofield\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/9c5da27789f7b45c3e6b5a4e180d185f\"},\"headline\":\"List of Somatic Exercises for Mental and Physical Well-Being\",\"dateModified\":\"2024-07-29T15:23:47+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/list-of-somatic-exercises\/\"},\"wordCount\":2828,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/list-of-somatic-exercises\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/1-3-1.png\",\"articleSection\":[\"Somatic Exercises\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">If you're looking to build a better relationship with exercise while improving the mind-body connection, then look no further than somatic exercises.\u00a0<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=list_of_somatic_exercises\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-1-5.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\"><a href=\\\"https:\/\/betterme.world\/articles\/somatic-exercises-for-weight-loss\/\\\">Somatic exercises<\/a> focus on building awareness of bodily sensations and movements, helping you understand how stress and tension may affect both your body and mind. Our list of somatic exercises may help improve your self-confidence, help mitigate stress, and may provide a channel through which you may release built-up energy in a healthy way.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Whether you\u2019re new to <a href=\\\"https:\/\/betterme.world\/articles\/somatic-practices\/\\\">somatic practices<\/a> or simply want to learn more, this list of somatic exercises offers a variety of techniques that you may benefit from trying.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Are Somatic Exercises?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Somatic exercises are movement-based practices that are designed to help you become more aware of your body and improve your mental and physical well-being. Rather than focusing on achieving a particular workout goal or outcome,<a href=\\\"https:\/\/betterme.world\/articles\/somatic-therapy-exercises\/\\\"> somatic therapy exercises<\/a> focus on how you <\/span><i><span style=\\\"font-weight: ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/list-of-somatic-exercises\/\",\"url\":\"https:\/\/betterme.world\/articles\/list-of-somatic-exercises\/\",\"name\":\"List of Somatic Exercises for Mental and Physical Well-Being - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/list-of-somatic-exercises\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/list-of-somatic-exercises\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/1-3-1.png\",\"dateModified\":\"2024-07-29T15:23:47+00:00\",\"description\":\"Explore our \u2605 LIST OF SOMATIC 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well-being.","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\/list-of-somatic-exercises\/","og_locale":"en_US","og_type":"article","og_title":"List of Somatic Exercises for Mental and Physical Well-Being","og_description":"Explore our \u2605 LIST OF SOMATIC EXERCISES \u27a4 to alleviate anxiety, reduce tension, and improve mental and physical well-being.","og_url":"https:\/\/betterme.world\/articles\/list-of-somatic-exercises\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-07-29T15:23:47+00:00","og_image":[{"width":1024,"height":576,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/07\/1-3-1-1024x576.png","type":"image\/png"}],"author":"Alexis Schofield, Daphne Catherine Spyropoulos, PhD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Alexis Schofield, Daphne Catherine Spyropoulos, PhD","Est. reading time":"14 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/list-of-somatic-exercises\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/list-of-somatic-exercises\/"},"author":{"name":"Alexis Schofield","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/9c5da27789f7b45c3e6b5a4e180d185f"},"headline":"List of Somatic Exercises for Mental and Physical Well-Being","dateModified":"2024-07-29T15:23:47+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/list-of-somatic-exercises\/"},"wordCount":2828,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/list-of-somatic-exercises\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/1-3-1.png","articleSection":["Somatic Exercises"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">If you're looking to build a better relationship with exercise while improving the mind-body connection, then look no further than somatic exercises.\u00a0<\/span>\r\n\r\n<span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=list_of_somatic_exercises\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-1-5.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/somatic-exercises-for-weight-loss\/\">Somatic exercises<\/a> focus on building awareness of bodily sensations and movements, helping you understand how stress and tension may affect both your body and mind. Our list of somatic exercises may help improve your self-confidence, help mitigate stress, and may provide a channel through which you may release built-up energy in a healthy way.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Whether you\u2019re new to <a href=\"https:\/\/betterme.world\/articles\/somatic-practices\/\">somatic practices<\/a> or simply want to learn more, this list of somatic exercises offers a variety of techniques that you may benefit from trying.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Are Somatic Exercises?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Somatic exercises are movement-based practices that are designed to help you become more aware of your body and improve your mental and physical well-being. Rather than focusing on achieving a particular workout goal or outcome,<a href=\"https:\/\/betterme.world\/articles\/somatic-therapy-exercises\/\"> somatic therapy exercises<\/a> focus on how you <\/span><i><span style=\"font-weight: ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/list-of-somatic-exercises\/","url":"https:\/\/betterme.world\/articles\/list-of-somatic-exercises\/","name":"List of Somatic Exercises for Mental and Physical Well-Being - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/list-of-somatic-exercises\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/list-of-somatic-exercises\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/1-3-1.png","dateModified":"2024-07-29T15:23:47+00:00","description":"Explore our \u2605 LIST OF SOMATIC EXERCISES \u27a4 to alleviate anxiety, reduce tension, and improve mental and physical well-being.","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/list-of-somatic-exercises\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/list-of-somatic-exercises\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/list-of-somatic-exercises\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/1-3-1.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/1-3-1.png","width":2560,"height":1440,"caption":"List of Somatic Exercises"},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/list-of-somatic-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":"List of Somatic Exercises for Mental and Physical Well-Being"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; 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