What Are Somatic Exercises?

The term “somatic” is derived from Greek and means “related to the body.” Somatic exercises are specific movement practices that focus on body awareness and the connection between body and mind. The main aspect of somatic exercises is to train the awareness of one’s body and bodily sensations. They involve slow, mindful movements that penetrate the body and various muscles and fascia to release tension and, most importantly, emotional blockages.

They aim to enhance awareness of the body and improve mobility by drawing on the body’s natural intelligence. They are often very gentle and include both active and passive movements that allow the body to self-regulate and heal.

Somatic exercises work on multiple levels of the body:

Releasing muscle tension: Slow, targeted movements help alleviate tensions in the body caused by stressful life conditions or unconscious postures (e.g., from sitting).

Activating fascia and connective tissue: Fascia is the connective tissue that surrounds muscles, organs, and other structures in the body. Somatic exercises activate this fascia, improving the elasticity and suppleness of the connective tissue.

Promoting breathing and the circulatory system: Many somatic exercises also include breathing techniques that can lower blood pressure and improve circulation. Deeper, more conscious breathing promotes oxygen absorption and supports relaxation.

Stress reduction and relaxation: Somatic exercises activate the parasympathetic nervous system, which aids in stress reduction and promotes relaxation. They help you find inner calm and relax the nervous system.

Releasing emotional blockages: Many psychological stressors and emotional blockages manifest in the body. Somatic exercises help recognize and release these blockages by strengthening body awareness and creating a deeper connection to one’s feelings and sensations.

Increasing self-awareness: Through regular practice of somatic exercises, you will connect more with your body and inner sensations. This can strengthen self-awareness and self-esteem as you develop a deeper understanding of yourself.

Promoting mindfulness: Somatic exercises enhance the ability to be present in the moment, leading to improved mindfulness.

Relieving negative emotions: By promoting relaxation and mindfulness, somatic exercises can help reduce anxiety and alleviate depressive moods. Focusing on the body and breath allows you to detach from burdensome thoughts and regain a sense of control.

Popular somatic approaches include:

Feldenkrais Method: This focuses on restoring movement patterns and improving body awareness.

Alexander Technique: This method helps improve posture and change movement habits to avoid strain.

Somatic Experiencing (SE): A trauma-focused method that centers on processing stress and trauma through body awareness.

Somatic Experiencing (SE) is a body-oriented therapy aimed at processing and healing the effects of trauma and stress-related experiences. It was developed in the 1990s by Peter Levine, a psychologist and trauma researcher. The method is based on the understanding that trauma is stored not only in the mind but also in the body. SE helps understand and regulate the body’s reactions to stress and trauma, fostering the body’s natural healing process.

Here are the core principles and goals of Somatic Experiencing:

Trauma in the Body Somatic Experiencing assumes that traumatic experiences are not fully processed and remain in the body as energy tensions or blockages. These blockages can cause physical symptoms such as tension, pain, or illness. Traumatic events, whether resulting from accidents, assaults, natural disasters, or chronic stress, leave a physical imprint that can lead to bodily and emotional symptoms.

Body Awareness (Somatic Perception) The approach emphasizes becoming aware of physical sensations. It is about becoming conscious of the body’s reactions to stress or trauma, such as tension, trembling, heart palpitations, or the urge to withdraw. In an SE session, the client is guided to pay attention to these sensations and gradually feel them, without overloading, allowing the body to slowly release the “frozen” energy.

Titration and Pendulation Titration means recalling traumatic memories in small, manageable steps, rather than confronting a flood of overwhelming feelings or memories all at once. The client alternates between experiencing physical sensations and returning to a state of safety and control. This helps avoid overwhelm while gently integrating the body into the healing process.

Regulating the Nervous System Trauma impacts the autonomic nervous system (ANS), which governs the body’s stress responses. In traumatic experiences, the nervous system can remain in a state of over-arousal (e.g., anxiety, panic) or under-arousal (e.g., numbness, dissociation). SE helps regulate the nervous system by allowing the body to release “frozen” stress responses and regain balance.

Resilience and Healing The goal of therapy is to help the client develop resilience and self-regulation. By processing and integrating physical sensations, the body can activate internal resources and promote self-healing. SE helps regain control, leading to better quality of life, reduced anxiety, and enhanced ability to cope with stress.

Accessing Stored “Energetic” Experiences The principle of pendulation refers to the idea that one does not need to dive directly into traumatic experiences but instead perceives and releases the body’s “energetic” experiences. This can lead to a gradual release of distressing memories and emotions without the client having to relive the trauma in its full intensity.

Explore videos on YouTube to find great exercises that are easy to integrate into your daily routine.