Ultimate Guide to Somatic Exercises

How often do you find yourself stressed or stiff? If your answer is, “too much,” turns out, you’re not the only one! 

Recent studies show that musculoskeletal pain, a.k.a. that tension and soreness often felt in your shoulders and back, for office workers increased during the COVID-19 lockdown due to working longer hours in far less comfortable spaces than we’re used to. 

Among this pain and frustration, a solution is out there: somatic exercises. Turns out somatic exercises might be the answer to relieving this tension. 

Since improving physical and mental well-being often involves exploring new and different workout styles, we’ve put together this ultimate guide to somatic exercises if you’re curious about what all the fuss is about. 

Below, we'll dive into what somatic exercises are, their benefits, examples, how often to practice them, tips for getting started, and more. 

Looking to get started with some somatic exercises today? Begin your journey to self-care at a Planet Fitness club near you.

What is Somatic Exercise?

Somatic exercises are a type of movement that focuses on increasing awareness of the body and releasing muscular tension through slow, deliberate movements. These exercises are designed to help individuals improve their posture, flexibility, and overall physical comfort by reprogramming the brain's control over muscles.

At the core of somatic exercises is the concept of moving with awareness and intentionality, connecting mind and body. Coined in 1976, somatic exercises are rooted in alternative medicine practices, focusing on experiencing the body from within. 

These exercises can be a huge help in addressing both mental and physical health and enhancing your overall well-being.  According to the Somatic Movement Center, “A somatic movement is a movement that’s practiced consciously with the intention of focusing on the internal experience of the movement rather than the external appearance or the end result of the movement.”

In other words, it’s working from the inside out. 

Examples of Somatic Exercises

Somatic exercises include a variety of movement practices designed to incorporate mindfulness into body movement to release tension. Some common examples include grounding exercises, such as:

Yoga, Dance, Breathwork

• Yoga: Yoga lends itself to somatic exercise by moving with a sense of awareness, feeling each movement rather than simply going through the motions. Yoga practice fosters a connection between breath and movement, which deepens the mind-body connection and promotes relaxation and stress relief. New to yoga? Explore our collection of yoga workout videos, free in the PF App.
• Dance: Dance can also serve as a powerful somatic exercise as it allows individuals to explore and express themselves through movement. Not only does it offer an outlet for the healthy expression of emotions, dance can also help develop skills for managing stress and anxiety. So, turn on your favorite tunes, and tune into your body as you get moving!
• Breathwork: As a somatic exercise, breathwork involves engaging in conscious breathing practices to promote relaxation and self-awareness. By intentionally directing your breathing, one can regulate their nervous system, reduce stress, and cultivate a sense of calm. Not sure where to start? Try the 4-7-8 technique: inhale through your nose for 4 seconds, hold your breath for 7 seconds, then exhale slowly through your mouth for 8 seconds. Repeat this cycle for a few minutes, focusing on connecting and calming your mind and body.

Benefits of Somatic Exercises

Somatic exercises offer benefits beyond physical fitness. These exercises help create a well-rounded approach to fitness, which manages not just physical but mental and emotional well-being as well, including:

• Stress Relief: Somatic exercises help individuals focus on their thoughts, promoting relaxation and stress relief by becoming aware of their bodily sensations.
• Pain Relief: Somatic practices promote pain relief through gentle movement and mindful awareness. A study conducted by Emma Meehan and Bernie Carter concluded that, for chronic pain, somatic practices “might prove beneficial to encourage people back into appropriate levels of movement [by] attending to the comfort levels of participants.”  
• Improved Posture: With a focus on intentional movement and body awareness, somatic exercises can help improve posture by strengthening and aligning the muscles responsible for maintaining proper alignment and reducing strain. 
• Better Balance: Somatic exercises promote mobility, flexibility, and body awareness, all of which contribute to improved balance and enhanced perception of their bodies.

How Often Should You Do Somatic Exercises?

As with many new habits, consistency is key if you want to reap the full benefits of somatic exercises. Aim to incorporate somatic practices into your daily routine, even if only for a few minutes each day. Begin your day with some deep breaths, or stretch during the workday between emails. 

No matter what type of somatic exercise you choose to do, whether deep breathing, gentle stretches, or intentional movement, taking the time to tune in to your body can have a huge impact on your well-being.

How to Get Started with Somatic Exercise

Embarking on your journey with somatic exercises is an empowering step towards enhancing your overall well-being and self-care. 

Here are a few tips to make the most out of your somatic journey:

• Start Simple: Begin your somatic practice by focusing on basic exercises that are easy to perform and require minimal to no equipment. Choose movements that feel natural and enjoyable to your body. Simple activities like gentle stretching, mindful breathing, or slow, deliberate movements can serve as excellent starting points. By starting with simplicity, you lay a solid foundation for building awareness and gradually progressing in your practice.
• Practice Regularly: Consistency is key when it comes to reaping the benefits of somatic exercises. Set aside dedicated time each day to engage in your somatic practice, even if it's just for a few minutes. By making somatic exercises a regular part of your routine, you allow yourself to experience the cumulative benefits over time. As you practice this more, you may find that you can increase the duration of your exercise.
• Listen to Your Body: One of the fundamental principles of somatic exercises is tuning in to your body's signals and responding accordingly. During your sessions, pay close attention to how your body feels both during and after each movement. If you find yourself feeling discomfort or tension, adjust your movements. These exercises are not supposed to hurt. Remember that every body is unique, so trust your intuition and listen to what your body is telling you.

Remember that each step you take is a meaningful investment in your health. Embrace the process, stay open to exploration, and enjoy the benefits that somatic exercises have to offer.

Other Considerations for Somatic Exercises 

Whether you're going through challenging situations or simply trying to relax, somatic exercises offer a well-rounded approach to self-care that can benefit anyone, any age, anywhere.

Somatic Exercise Tips and Tricks

Navigating everyday stress can be challenging, but using somatic exercises can help manage this stress. Here are some tips and tricks to help you use somatic exercises to stay grounded when life throws stressful stuff your way:

Deep Breathing: Deep breathing can be used for calming the mind and body, which makes it extremely effective in stressful situations. Practice deep breathing by inhaling deeply through your nose, filling your lungs with air, and then exhaling slowly through your mouth. Focus on the rhythm of your breath, allowing it to anchor you in the present moment and promote relaxation.

Sensory Awareness: If you find yourself unable to engage in physical movements, turn to your senses for grounding and relaxation. Run cool water over your hands and focus on the sensation of the water against your skin. Notice the temperature, texture, and movement of the water, allowing yourself to fully immerse in the experience. This sensory awareness can help redirect your focus and promote a sense of calm.

Explore New Moves: Keep your somatic practice fresh and engaging by exploring new movements and exercises. Look up online guides, books, or videos for inspiration, and try incorporating new techniques into your routine. Experiment with different styles of movement, such as Tai Chi, to discover what resonates with you. These different styles have the added benefit of allowing you to connect with your body as you improve your ability to move. 

Embrace curiosity as you explore different types of movement along your fitness journey. There are many types of movements to explore, including somatic stretches. It's important to remember that somatic exercises should not cause pain or discomfort. Avoid pushing yourself too hard and honor your body's limits. 

And remember, you don't have to do it alone—join us at Planet Fitness for support and expert guidance along the way. Or get started now for free on the PF App.