Somatic exercises are said to help anxiety – but what are they?
Okay, quick show of hands: who else is finding life just a teensy tiny little bit ~stressful~ right now? From the heavy news cycle to the cost of living crisis, we (and our nervous systems) are all dealing with a lot... which could somewhat explain the sudden interest in somatic exercises.
Said to be a bit like yoga, a bit like meditation and yet their own thing entirely, somatic exercises are trending on social media of late and for good reason. Fans of somatic exercises say they're a great way to relieve anxiety and destress.
But, erm, if you're still not super clear as to what they actually are, nor what the benefits of learning to do somatic exercises might be, then fear not – we've asked two qualified experts, Michael Peck, Conscious Embodiment Coach at MoreYoga, and Holly Beedon, Integrative Psychotherapist and Cognitive Behavioural Therapist, at Living Well UK.
First up: what does somatic actually mean?
In simple terms, it just means 'relating to the body' and, Beedon notes, in a psychotherapy context a "somatic approaches focuses on how your body and mind are connected; stress, emotions, and even trauma can show up physically, like tension or other sensations in your body".
If you've ever read the global bestseller by Bessel van der Kolk, The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma, then you might already be familiar with this idea.
"I don't like to separate 'body and mind' as it's all connected," says Peck. "All humans are one, whole organism at the end of the day."
What is a somatic exercise?
Peck explains a somatic exercise as "any exercise or technique using the body as the primary tool or instrument for healing, building resilience or self-expression" and gives the examples of breathwork, yoga, dance, pilates and movement. "Most importantly, [somatic exercises help to] cultivate and expand inner awareness e.g. listening to your 'gut feeling'," he adds.
Beedon echoes this description, saying that a somatic exercise is basically the right label for any movement or practice that helps you to get in tune with your body and become more aware of how it feels. "The idea is to connect with sensations in your body and release tension or stress that might be stored there," she shares. "It’s all about being present in your body and helping it relax or reset."
What are the benefits of somatic exercises?
At the heart of it, somatic exercises are all about giving your nervous system a nice big hug and getting your mind-body connection to deepen (or even just working on getting it back up and running).
"Benefits include nervous system health [via relaxation], building emotional resilience, managing daily stress and personal triggers," says Peck, who also believes they can help with intimate relationships "by cultivating safety in the body". He adds that somatic exercises can help get to the root cause of anxiety and stress, believing that "by working with the body it's possible to unlock the root cause and reset the nervous system to eliminate – or at least manage – both physical and mental symptoms".
Beedon notes that as well as helping people to generally decompress, reconnect and calm, "somatic practices offer a way to process emotions without having to talk about everything; we find that most people try these exercises to improve mindfulness, and feel more centred".
What's an example of a somatic exercise?
As recommended by Beedon, the following are all strong examples of somatic exercises that you might want to consider:
Deep breathing: Somatic exercises can be as simple as deep breathing, where you take slow, intentional breaths and focus on how your body feels as you inhale and exhale.
Doing a body scan: This doesn't mean paying for a private MRI, rather taking the time to simply focus in on different parts of your body, noticing any tightness or sensations without trying to change anything. "It's a great one to tune into your body and find some calm," says Beedon.
Grounding exercises: Try standing with your feet firmly on the floor and feeling that connection to the ground are ideal for achieving that mind-body connection.
Progressive muscle relaxation: This is where you tense and release different muscle groups to let go of stress.
Gentle movements: Like slow stretching, simple yoga poses, or swaying your body while noticing how it feels can make a big difference.
Peck also suggests learning more about TRE® (which stands for Tension and Trauma Releasing Exercises), which he says makes use of "the body's innate ability to heal and release accumulated stress, tension and trauma through involuntary shaking and tremoring". He adds that "many mammals shake as a reflex to stress and trauma - think of a scared dog during loud fireworks - but sadly, many humans have lost touch with this natural reflex to regulate our bodies and nervous systems."
Are somatic exercises good for trauma and anxiety?
They can be, but go slow and steady cautions Beedon – and consider somatic exercises as just one tool in your arsenal on the way to bettering your mental health and recovery. "Somatic exercises can be a helpful tool for recovery from trauma or anxiety, but it's important to approach them with care. Somatic exercises encourage you to tune into your body, which can help release physical tension and process emotions that might be stuck," the psychotherapist shares. "However, because trauma can affect your body in complex ways, it’s a good idea to start slowly and, if possible, work with a therapist who understands the trauma you are experiencing."
Beedon explains that this way, you can "ensure you’re practicing in a way that feels safe and supportive. Everyone’s experience is unique, so listening to your body and going at your own pace is key".
Peck is a firm advocate for somatic exercises as part of recovering from trauma too, and says a "holistic approach to wellbeing" is always best in his opinion, and advises doing your research before committing to working with anyone on this though.
"Word of caution: safety and efficacy also does depend on the facilitator, therapist, or teacher providing the service," Peck rightly points out. "They are not as regulated as other health professionals and should be used in conjunction with trained medical professionals."
What's the difference between somatic exercises and yoga?
While similar in the sense they both encourage zen vibes, there are some key differences.
"While yoga and somatic exercises both engage the mind-body connection, they have different focuses," Beedon says when looking at the similarities and differences. "Yoga is a more structured practice that combines physical poses, breathing exercises, and sometimes a spiritual element, all aimed at building balance and strength. Somatic exercises, are usually less structured and focus more on tuning into your body and making subtle movements to release tension or emotional blockages."
She adds that unlike yoga, somatic exercises also don’t typically have specific poses or sequences – "it's more about intuitive movement and exploring your mind and body".
Peck notes that what you're encouraged to focus on during a yoga class vs while practicing somatic exercises is another point of difference. "The main difference would be someone's goal and/or intention. It is really about where you are directing your focus, concentration and awareness, and how you are observing and experiencing yourself."
This article is not intended to be a substitute for professional medical advice or diagnosis. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
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