In a world where stress, emotional trauma and chronic symptoms such as fatigue, pain and anxiety are becoming increasingly prevalent, somatic exercises offer a powerful, science-backed approach to healing and well-being. But what exactly are somatic exercises, and why are they so beneficial? To understand this, we must first look at the foundational connection between the mind, body, and nervous system.

What Are Somatic Exercises?

Our bodies hold onto stress, trauma, and tension, often without us being aware. This can lead to chronic pain, emotional imbalances, and a disconnection between the mind and body. The term "somatic" comes from the Greek word soma, meaning "body" as experienced from within.

Somatic awareness means becoming aware of the sensations within your body, which takes the focus away from your conscious mind. By increasing the mind body connection we are automatically starting to let go which is when the unconscious repatterning of trauma and emotional distress can start to happen.

Somatic exercises are gentle, slow movements designed to bring awareness to the sensations in your body. Unlike traditional fitness exercises, which often focus on external results like strength or flexibility, somatic movements emphasise body (or somatic) awareness. Another key difference is that traditional exercise is all about speed and pushing yourself, whereas somatic exercises are the opposite, the intention is to slow down and allow unconscious actions to take place within the muscles, nerves and fascia. These exercises are designed to help you reconnect your their body, release emotional and muscular tension, and regulate your nervous system.

The Role of the Nervous System in Somatic Practices

The core of somatic exercises lies in their interaction with the nervous system. The somatic nervous system is made up of nerves that link the brain and spinal cord to voluntary muscles, which means they operate under our control such as choosing to move your leg. Our muscles can also be triggered involuntarily due to reflexes or movement habits. This involuntary action can transform the nerves, muscles and fascia which are holding on to emotions and trauma.  

The autonomic nervous system has two branches: the sympathetic nervous system, which activates the body's fight-or-flight response, and the parasympathetic nervous system, which promotes rest and recovery. Somatic exercises activate the parasympathetic system, creating a state of relaxation, safety, and openness. This allows the body to shift from a state of chronic stress to one of healing and balance. It is common to yawn or become emotional when doing somatic exercises.

The Science of Sensory-Motor Learning

Somatic exercises also rely on a process called sensory-motor learning, which is the brain’s ability to learn new movement patterns and habits. By consciously moving and paying attention to how each movement feels, we can essentially "rewire" the brain to break free from old, unhealthy patterns.

For example, in response to long-term stress or trauma, the brain might create muscle tension patterns to protect us. Over time, these patterns become habitual, even when the stressor is no longer present. Through somatic movement, the brain becomes aware of these unconscious patterns and can begin to relax and release them, restoring the body’s natural state of ease.

Somatic exercises can help people access unconscious messages locked in the body resolving blockages that are consequence of traumatic experiences. The most fundamental aspect of somatic awareness is the practice of becoming aware of subliminal information about the body that we receive through the physical body. This is achieved by focusing on specific areas of the body and using precise instructions create a sequence of mental action and physical action to generates a somatic experience which would otherwise go unnoticed.

Benefits of Somatic Exercises

• Nervous System Regulation One of the primary benefits of somatic work is the regulation of the autonomic nervous system. By slowing down movements and focusing on breathing, you can activate the parasympathetic nervous system, encouraging a sense of calm and safety. This is particularly helpful if you have have experienced trauma or if you frequently operate in a state of chronic stress or anxiety.

• Pain Relief Somatic practices can provide relief from chronic pain. By bringing awareness to areas of the body where tension is held and gently releasing it, somatic exercises help alleviate pain that may have been locked in for years.

• Improved Emotional Regulation Somatic exercises allow you to tap into the mind-body connection, which can help in processing emotions. Many forms of emotional trauma are stored in the body, manifesting as physical discomfort or tightness. By focusing on internal sensations and releasing stored tension, you can experience greater emotional balance.

• Enhanced Body Awareness Somatic exercises are all about mindful movement, helping you to develop a stronger connection to their bodies. This improved body awareness can enhance posture, movement efficiency, and coordination, while also reducing the risk of injury.

• Long-Term Stress Reduction Regular somatic practice helps reduce overall stress levels by retraining the nervous system to respond differently to stressors. Over time, the body becomes more resilient and better equipped to handle daily challenges without going into fight-or-flight mode.

How to Incorporate Somatic Exercises into Your Life

The beauty of somatic exercises is that they can be done anywhere and at any time. You don’t need special equipment or a gym membership to start reaping the benefits. It takes practice to allow your body to release and repattern effectively, but it is easily achievable. Here are a few ways to incorporate somatic movement into your daily routine:

• Start small: Focus on one area of the body, such as your shoulders or hips, and gently move them while paying close attention to how they feel.

• Use your breath: Combine deep, mindful breathing with movement to deepen your awareness and relaxation.

• Take breaks: If you spend long hours sitting at a desk, stand up periodically and engage in somatic exercises to release tension and reset your nervous system.

By tuning in to our bodies and making small, intentional movements, we can tap into the body’s innate ability to self-heal