In 2022, the global wellness industry was valued at $5.6 trillion, with mindful movement emerging as the fastest-growing segment. Somatic exercises, which offer significant benefits for both physical and mental health, are a key part of this trend, highlighting an increasing focus on self-care.
There's been a recent uptick in conversations surrounding somatic exercises and how they can release stored trauma, promote emotional balance and offer various other benefits. To explore the world of somatics, I spoke with Grace Li, holistic somatic therapist and owner of Inner Alchemy Wellness.
Somatics was introduced in 1970 by Thomas Hanna, Ph. D., with the book Bodies in Revolt: A Primer in Somatic Thinking. His work, which includes a combination of approaches developed before him, focused on how the body holds onto experiences and the role of movement in addressing and reversing issues related to mobility.
"A somatic exercise is a practice that helps you tune into your body's wisdom -- engaging with your body to cultivate awareness of physical sensations, emotions and internal states (known as interoception)," said Li. "It's about learning how to listen and understand what your body is telling you. Oftentimes, when we listen closely enough, we're better able to process our emotions, stress or trauma."
Somatic movement vs. somatic therapy
Although they're related, somatic movement and somatic therapy serve different purposes, according to Healthline. Somatic movement refers primarily to physical exercises designed to improve bodily awareness and function. They are said to enhance movement patterns and reduce physical tension through mindful practices.
Somatic therapy brings together somatic movement and traditional therapy to address emotional and physical issues. Traditional in-person and online therapy, like cognitive behavioral therapy primarily focuses on the mind by helping individuals with depression, anxiety and other psychological and physiological problems, while generally not addressing physical aspects of well-being.
"Traditional therapy uses a top-down approach, where the focus is on the cognitive (like challenging and reframing your thoughts, for example). Somatic therapy uses a bottom-up approach -- where the focus is on the bodily experience," Li explained.
Types of somatic exercises
Here are various types of somatic exercises, each offering unique approaches to body awareness, relaxation and healing:
- Feldenkrais Method: The Feldenkrais Method focuses on gentle, mindful movements to improve physical function and self-awareness. It helps people discover more efficient ways of moving and living.
- Alexander Technique: The Alexander Technique teaches individuals to move more mindfully by identifying and changing inefficient movement habits and patterns of tension. It aims to reduce tension and improve posture through awareness and movement retraining.
- Rolfing: Rolfing Structural Integration, developed by Ida P. Rolf, is a bodywork technique that focuses on reorganizing the connective tissues (fascia) throughout the body. By working on these tissues, Rolfing aims to release tension, realign the body and improve overall comfort, flexibility and movement efficiency.
- Body-Mind Centering: Developed by Bonnie Bainbridge Cohen, Body-Mind Centering explores movement and consciousness. This is achieved through a combination of movement, anatomy and touch.
- Somatic Experiencing: This technique focuses on resolving the effects of stress and trauma that become trapped in the body's nervous system. By guiding individuals through the release of stuck survival responses and increasing tolerance to bodily sensations, Somatic Experiencing helps restore balance and resilience, addressing the root causes of trauma symptoms.
- Trager Approach: Introduced by Dr. Milton Trager, the Trager Approach uses light movements like stroking and bouncing to improve movement.
- Hanna Somatic Education: Also known as Hanna Somatics, this somatic work focuses on improving muscle function and sensory awareness through conscious, slow movements.
Potential somatic exercise benefits
Potential somatic exercise benefits include:
- Pain reduction: Somatic exercises can alleviate pain by addressing underlying physical issues and improving movement patterns.
- Improved posture and alignment: Techniques like the Alexander Technique and Rolfing correct posture and enhance alignment, reducing back pain and increasing comfort.
- Enhanced flexibility and coordination: Methods such as the Feldenkrais Method exercises boost flexibility and coordination, increasing joint mobility and functional movement.
- Stress reduction and emotional relief: Techniques like Somatic Experiencing and Body-Mind Centering effectively reduce stress and improve emotional well-being by addressing physical tension.
- Trauma release: Somatic Experiencing aids in processing trauma by releasing stored physical tension, helping to treat trauma-related symptoms.
- Emotional awareness: Somatic practices enhance emotional awareness by helping individuals connect with and understand their physical and emotional states.
Individual responses can vary, and some people may find different techniques or approaches more effective for their specific needs.
"There's no one-size-fits-all approach when it comes to somatic work, and different clients will need different techniques depending on where they are in their journey, as well as how their inner system is mapped," Li said. "It's important to remain flexible -- sometimes, someone who's usually hyper-aroused may benefit from energizing movements, and vice versa. That's why working with a trained somatic practitioner is key to tailoring exercises to what your body truly needs rather than simply following popular trends on social media."
Potential somatic exercise risks
Potential somatic exercise risks include:
- Overexertion: Engaging in somatic exercises too intensely can lead to overexertion or injury.
- Inadequate technique: Without proper guidance, techniques like Rolfing or the Alexander Technique can be less effective or even counterproductive.
- Emotional discomfort: Some individuals may experience emotional discomfort when releasing stored trauma through somatic methods.
"For some -- especially those who've experienced extensive trauma -- going inside the body can feel overwhelming or unsafe," said Li. "In these cases, somatic work should be approached slowly. It's important not to push too quickly into body awareness if you're not ready, as this can lead to dissociation or even retraumatization. That's why working with a practitioner who understands how to titrate these experiences is so important."
Do somatic exercises work?
While further research is needed to provide more comprehensive data on the effectiveness of somatic exercises, existing evidence suggests that they can be beneficial. For example, a 2017 study involving 53 older adults indicated that the Feldenkrais Method may effectively treat chronic back pain. Additionally, research from the same year with 87 older adults showed that 12 Feldenkrais lessons led to improved mobility and confidence.
In addition to the available research, many practitioners and experts have witnessed and experienced the magic of somatic exercises, including Li.
"Somatic exercises can be super effective, especially for people who feel stuck in traditional talk therapy," Li explained. "Many people come to therapy with an intellectual understanding of their patterns and issues, but awareness alone doesn't always lead to change. If you have done therapy before and felt like you were 'good' at therapy, but still felt stuck or unable to make meaningful progress, somatic therapies could be an approach for you."
6 simple somatic exercises for beginners
Starting with basic practices can smooth the transition into this body-focused approach, as beginner-friendly exercises help develop awareness of physical sensations and lay a solid foundation for deeper exploration.
Here are a few different beginner-friendly somatic exercises:
- Body scan: Lie down comfortably and focus on each part of your body, noting any sensations or areas of tension. This exercise helps increase body awareness and relaxation.
"If you go on YouTube and type in 'beginner body scan' or 'beginner progressive muscle relaxation,' there will be lots of options to choose from," Li recommended.
- Jumping or shaking: Jump up and down or shake your body.
- EFT tapping: The emotional freedom technique involves tapping on areas of your body to restore balance.
"Tapping on certain points on your body, such as the forehead or collarbone, can help soothe anxiety. You can pair this with affirmations or mantras," Li suggested.
- Swaying: While standing, you allow your body to slowly move back and forth.
"Imagine yourself like a leaf swaying in the wind -- stand with your feet rooted to the ground and let your upper body sway gently from side to side. This can be very helpful when angry as it helps calm us," Li said.
- Stretching: Somatic stretching involves performing slow, mindful stretches, paying attention to how your body feels during each movement. This can enhance flexibility and reduce muscle tension.
- Breathwork: When practicing breathwork, you sit or lie down and focus on your breath. Observe the sensation of each inhale and exhale, which can promote relaxation and improve focus.
"My favorite ones to teach beginners are diaphragmatic breathing and 4-4-4-4 (also known as box breathing)," said Li.
Valerie Cholet, DEd., professor of kinesiology, added, "If you aren't quite ready to engage in somatic exercises, there are some steps to help you prepare. Think about incorporating some of these strategies to help shift your mindset into a more somatic movement approach. If you like to take a daily walk, for example, consider being more intentional during your walk by asking yourself, 'How do I feel in my body as I am walking?'; What do I notice about my stride pattern?'; What do I hear, see, or smell as I walk?'; 'How did I feel after my walk compared to before I began?' Setting the stage to become more mindful about your daily activities will help increase your own bodily awareness and set the stage to participate in somatic movement."
The bottom line
As somatic exercises gain popularity, they're recognized as effective tools for holistic well-being by enhancing the mind-body connection. With various techniques available, they address diverse needs and preferences. While practicing on your own is a cost-effective way to boost mental and physical health, working with a somatic practitioner can help you master the movements and maximize their benefits.