Somatic therapy is a practice that connects the mind and body for healing. It offers exercises that address trauma, stress, and enhance overall well-being. The exercises are simple and many of them you can do at home. You may even already be doing them without knowing! Somatic exercises are simple practices that connect the mind and body to promote healing and relaxation. Here are five exercises you can try at home to calm your body and mind today.

Quick List of Somatic Exercises

• Body Spotlight: Shine an imaginary spotlight on your body to notice sensations without judgment.
• Centering: Ground yourself by focusing on the floor or chair beneath you.
• Breath as Anchor: Use deep, abdominal breathing to calm your nervous system.
• Body Directed Movement: Move gently to release tension and connect with your body.
• Dialogue with Body: Tune into your body’s sensations and ask what it needs.

Frequently Asked Questions

What are somatic exercises?

Somatic exercises are mind-body practices that focus on bodily sensations to promote healing and relaxation. By tuning into physical feelings like tension or warmth, they help release stress and trauma, fostering a deeper connection between mind and body. These simple techniques can be done at home to enhance emotional and physical well-being.

How often should I practice somatic exercises?

You can practice somatic exercises daily or as needed to manage stress and improve well-being. Start with 5-10 minutes a day, adjusting based on your comfort and goals. Regular practice strengthens mind-body awareness, helping you stay grounded. For trauma or intense stress, combine with professional guidance for best results.

Can somatic exercises help with trauma?

Yes, somatic exercises help release trauma stored in the body by addressing physical sensations like tightness or discomfort. They promote nervous system regulation, reducing fight-or-flight responses. While effective for mild trauma, they work best alongside therapy for deeper healing, helping you process and integrate traumatic experiences safely and effectively.

Why Practice Somatic Therapy Exercises?

Somatic exercises address the physical signs of stress and trauma that talk therapy might miss. By focusing on bodily sensations, they help release stored trauma, reduce stress, and improve emotional regulation. They foster self-awareness and provide tools for daily stress management, promoting a harmonious mind-body connection.

1. Body Spotlight

The body spotlight is a practice aimed at increasing awareness of where you hold emotional distress and emotional resource. By focusing on our body with attunement, we note where there is work to be done and what resources we can draw from. Begin by finding a quiet, comfortable place to sit or lie down. Close your eyes, or drop your focus inward. Notice your regular breathing pattern, and then slow it down just a tad, nothing fancy, just slow and easy. Imagine there is an interior spotlight that you can shine around your body.

Start at one end of your body and shine your spotlight around, taking in the feelings, sensations, images, and memories that pop up. Progressively move your attention through your body to the other end. As you light up each part of the interior landscape of your body, notice any sensations – tightness, warmth, tingling, pain, or comfort. Don’t judge, just acknowledge and note. This exercise can reveal areas where you might be holding stress or trauma, and where you gather strength and love, teaching you to tune into your body’s signals which often go unnoticed in daily life.

2. Centering

Centering is essential if you feel disconnected from your body or overwhelmed by emotions. It helps remind your body that you are safe, even if your emotions feel too strong. To practice, sit or stand with your feet firmly planted on the ground. Keep your eyes open and concentrate on the sensation of the ground beneath your feet – the firmness, the temperature, the texture through your shoes or socks.

If you’re sitting, feel the chair beneath you and sense where your body ends and the chair begins. Pay attention to the way the floor or chair hold and press into your body. Feel your edges. Look around the room and name the things you see. Tell yourself, “I am here. My body is OK.” Centering techniques help anchor you in the present moment, reducing anxiety and the feeling of being “out of body.” They are particularly useful for managing symptoms of PTSD or dissociation, providing a sense of safety and control over your physical environment.

3. Breath as Anchor

Breath work in somatic therapy isn’t just about deep breathing; it’s about reconnecting with your life force. Your breath is ALWAYS there for you as a tool for regulation. It is the anchor that tethers you to your vitality and agency. You have constant access to the support you need by connecting with your breath.

Start by finding a comfortable seated or lying position. Inhale deeply through your nose, allowing your abdomen to expand rather than just your chest. Exhale slowly through your mouth or nose, feeling your belly contract. Pay attention to the rhythm and depth of your breath. If you want, you can add a simple repeated phrase with each inhale/exhale “Breath/Anchor”. This practice can help calm your nervous system, reducing the fight-or-flight response and promoting a rest-and-digest state. Over time, mastering your breath can offer significant relief from anxiety and stress, making it an invaluable daily practice.

4. Body Directed Movement

Engaging in gentle, mindful movement helps to release physical tension and emotional blocks. This can be as simple as slowly shifting between stretch poses or allowing your body to move in the way it feels called to move. The key is to proceed with intention, noticing how each part of your body feels. Try cycling through the 5 basic human movements: push, pull, reach, grasp and yield. Note how each movement feels. Deliberate motions enhance body awareness and connect you to your primary bodily power. These exercises can help release trauma stored in the muscles and joints, fostering a sense of ease and flow in both body and mind. Your body is yours! Let it do its most magical thing: move!

5. Dialogue with Body

This exercise invites you to engage with your sensations as way to understand how your body is communicating what it needs and how it can help support you. Sitting or lying down, send your focus toward the interior of your body. Let your normal exhale go wherever it wants in your body. Trust that your exhale knows where it needs to go. When you notice where your exhale is directed, send it your compassionate attunement.

Take in everything about that part of your body, it’s shape, color, texture, temperature, any emotions, memories, or images that arise or any sensations like aches or releases. In your mind’s eye or out loud, say hello to this part of your body. Tell it, “I see you. I hear you. I am with you.”

Then ask it what is needs or wants and let that part of your body respond. It may respond in words or sensations. Let the response live and exist with no judgement. Note how your feel. This practice helps to connect with your body’s resources and tune in to it’s messages and signals. It helps you develop an intimate and trusting partnership with your body, which combats the mental disengagement that can come with stress or anxiety. Foster a profound appreciation for the sensory experience of life!

Why Try Somatic Exercises?

These exercises offer a holistic way to heal from stress and trauma, addressing both mind and body. They promote self-awareness and provide practical tools for daily relaxation.

Further Somatic Therapy Exercise Reading and Resources:

• Monika Kirstein’s Guide to Somatic Therapy Exercises: Here, you’ll find more detailed practices for personal growth.
• Balanced Awakening’s Blog on Somatic Experiencing: Explore this site for practical examples.
• Psych Central’s Somatic Therapy for Trauma: Dive deeper with this resource for at-home trauma care.
• Johns Hopkins Medicine on Somatic Self-Care: Check out this page for professional advice on somatic practices.

Incorporating these exercises can be transformative, but remember, for complex trauma or mental health issues, it’s wise to seek guidance from a professional somatic therapist.