I have to confess that the concept of somatic exercises is my very recent discovery. Yet, it is something I’ve always intrinsically known and incorporated into my routine intuitively for quite some time. Only I wasn’t aware it had a specific name until now.
I am convinced that the concept of somatic workouts must be spread around a lot more, as it is truly transformative in so many ways. That’s exactly what I am going to do.
Allow me to share my personal experience with somatic exercises and attempt to “sell” this delicious idea to you. Let’s go!
As someone who has always been interested in mental but not as much in physical wellness, deep down I knew that I could not escape the latter one for too long. It is only a matter of time before I will have to address it.
And as I predicted it wasn’t before long that I learned (the hard way, of course) how important (and I mean IMPORTANT) physical movement is for our lives.
I am now convinced that despite our aversion to working out, WE MUST FIND A WAY to make it our friend. If we want to have energy, a clear head and sharp mind, and the desired quality of life we need to start incorporating physical exercise into our daily routine. We absolutely MUST.
I am not going to preach about the importance of exercising for us, for I’ve already written about that. That’s not the purpose of this article, anyway.
But if you allow me, I must share some details of my personal journey, so you get the idea of where I am coming from.
Long story short
When I was 21, I happened to develop panic attacks – out of nowhere. There were no precursors for that – no traumatic events, and no dramas; in fact, my life was very peaceful at the time.
Fast-forwarding, I spent quite a dark year, during which I had to figure out what the hell was going on with me, what was real and what was not, and how I would ever go back to normal. Very frustrating and scary, let me assure you.
Then I reached out for help. A short course of VERY APPROPRIATELY USED antidepressants helped me to gain a different perspective – I realized that my panic attacks and subsequent fear of death were NOT real.
They were mere illusions, not grounded in reality. I wasn’t dying and I wasn’t going mad. I recognized that my anxiety is mainly attributed to hormones, and if they are properly functioning, there should be no problem as such.
Well, I am not a doctor, and the only thing I know about hormones is that they are complicated as hell. I even doubt that endocrinologists themselves comprehend them fully. But that’s beside the point. I am not here to give medical advice, nor am I qualified for that.
But what I know for a fact, is that there are NATURAL ways to make your hormones behave. And the most effective of them – (surprise!) – PHYSICAL ACTIVITY.
Now I suppose, I have to spend a paragraph or two linking physical activity to our mental wellbeing, arguing in favor of body and mind interconnection. But I shall not. We all know that, and there is no reason to spend time defending this point.
Instead, let me just share that when I started to have physical exercise regularly in my life my panic attacks were gone. Without any medication. And this evidence spoke to me louder than a million words printed in a scientific article.
I implemented a 20-minute treadmill routine in my life and literally sprinted the anxiety out of my body (btw, that’s exactly how it felt). As a result, my mood, my emotions, and even my thoughts turn for the better. I became lighter, and man, I missed to feel like that.
But wait, wait, WAIT! I promise I will not going to make you do the same. I am not to finish this article by simply sending you to the gym.
Instead, I’ll try to explain WHY after doing high-intensity cardio exercises for a while, I chose to substitute it with a somatic workout – which (a little pleasant spoiler) is almost EFFORTLESS and very pleasant indeed.
What is wrong with traditional exercising?
It is highly unlikely that I would recommend something that I don’t have personal experience with. So here is my input on the subject.
Although I still believe that any form of physical activity is viable and can be successfully and safely practiced, there has always been something off with the traditional forms of workouts for me. I am talking about gym exercises, jogging, cycling, etc., and different types of group workouts.
Besides the fact that I had to go through internal mental struggle each time I had to roll my mat out or head to the gym, there was something else – constant physical discomfort that appeared after these workouts (I do not mean muscle soreness).
For example, I would decide to commit to a series of planks only to find out that they are followed by sudden and lingering back pain, or I would start noticing knee discomfort after jogging, or get a small, but long-healing muscle tear after the stretching class. Even the lightest forms of workout would do more harm than good to my body.
Certainly, it could be my fault. Maybe I was not doing the exercises right, or pushing myself too hard. But if we leave all the whys out, here is what I am trying to say:
it is very easy, I repeat, VERY EASY, to receive this type of injury from traditional forms of exercising.
Alternatively, somatic workout excludes that, and now we are getting to the main point.
What is so special about the somatic workout?
For those who may not be familiar with this term, somatic exercising is an approach to movement that focuses on conscious awareness of bodily sensations and internal feelings.
This means paying attention to how your body feels and responding to that with the appropriate movement rather than just going through the mindless casual motions.
For example, when you spend hours sitting in an airplane, you often have a need to stand up and stretch. Your body knows where it needs to move and release tension. This is because our bodies have an innate intelligence that knows what they need to function optimally.
That’s why I love somatic workouts. Instead of pushing my body to the limit and making myself uncomfortable, I can listen to the cues and move in a way that feels good and natural.
Just think about it for a moment. Doesn’t it just make perfect sense to prioritize what our own bodies truly desire instead of mindlessly adhering to irrelevant instructions from others?
I mean, let’s face it, no one else on this entire planet, no matter how knowledgeable and well-trained he or she is, can fully comprehend how we truly feel physically.
That being said, a somatic workout does NOT consist of ready-to-use exercises. It is not something that you watch and repeat; it is something that you create and customize for yourself once you understand its principles. Moreover, it will never be the same, for every day our bodies change, and your emotional and physical needs today are not the same as they will be tomorrow.
So, let’s outline some main ideas of somatic workouts.
Main principles of somatic workouts
1. life is supposed to feel good
First and the most important thing to understand is that a somatic workout has to feel good for you. And I mean it literally. All your movement has to be intended for receiving either a feeling of relief or a feeling of pleasure. There should be absolutely no discomfort.
2. Misbehaving is encouraged
The second principle is that there are no rules. Meaning, there’s no set routine or a prescribed number of repetitions. You are in control and you decide what movements feel good and when to stop.
3. wake up, sweetheart!
The third principle is that it is all about awareness. Somatic workouts require you to be fully present in your body, paying attention to every sensation and movement and going in the direction where it is calling you.
Without being present performing a somatic workout is impossible. If you are not aware of the tension in your shoulders, how do you ever release this tension?
Main elements of the somatic workout
If there aren’t any rules or examples to follow, how do you even know what to do?
Well, a somatic workout is all about using and combining different elements. And now that you know the principles it will be very easy for you to do.
So, first, let me describe the main elements, and later, I’ll share a video example to give you a solid reference point for a somatic workout.
Pandulation
Pandulation is a gentle but effective practice in somatic healing that involves contracting and then slowly releasing your muscles. It helps reset your muscles to their natural, relaxed state, reducing tension and discomfort.
Here’s a simple exercise you can try.
PANDULATION TECHNIQUE
Find a quiet, comfortable space to sit or lie down. Start by gently tensing a specific muscle group, like your shoulders or neck, and hold it for a few seconds.
Then, slowly release the tension while paying close attention to the sensation. Repeat this process with different muscle groups in your body, always making sure to release the tension slowly and mindfully.
Shaking
The shaking element is one of my favorites.
Shaking is something we’ve learned from animals. It helps us let out built-up stress and energy, especially when we’ve been through tough times.
When we face danger, we usually react by fighting, running away, or freezing in place. Freezing is like our body’s way of protecting us from feeling too much pain. But when we freeze, it can lock up a lot of our survival energy inside us.
Shaking is a way to unlock and release this trapped energy. It’s a natural method we’ve inherited from animals that helps us get rid of the effects of difficult or scary experiences (especially traumas).
SHAKING TECHNIQUE
Find a quiet, undisturbed space, close your eyes, and take a few deep breaths to center yourself.
Let your body start shaking spontaneously, without trying to force it, and pay close attention to the sensations within. Keep the rest of your body relaxed while embracing the trembling.
Continue shaking for as long as it feels comfortable, then gradually allow it to slow down until your body becomes still.
Stretching
Somatic stretching is all about releasing muscular tension through gentle movement and being aware of how your muscles feel in different positions and movements.
It’s like those natural, unintentional stretches you do when you stand up after sitting for a while or wiggle your feet after taking off tight shoes. The cool thing about somatic stretching is that it helps us tune in to the tension in our muscles and tissues that we usually ignore.
Grounding
The grounding element in somatic workouts is mostly associated with body sensations, although it can be an overall valuable practice for reconnecting with the present moment.
Grounding in the somatic workout is a concentration on unique feelings that are happening in your body RIGHT HERE RIGHT NOW. It can be achieved by engaging your senses and becoming keenly aware of the physical sensations, movements, and space around you.
It has to be done throughout the workout, although it can be done separately in the form of a body scan.
BODY SCAN TECHNIQUE
Get into a comfortable sitting position, take a deep breath in through your nose, and exhale through your mouth. As you exhale, gently close your eyes. Pay attention to how your body feels in this moment. Begin at the top of your head and slowly scan down the body, observing sensations of comfort and discomfort. Keep in mind that you’re not aiming to alter anything, just acknowledging the physical sensations as you evenly move down and take note of each part of your body, all the way down to your toes.
Breathing
Breathwork is a powerful tool for somatic healing that involves using your breath to connect with your body and emotions. It’s about breathing intentionally to create a sense of calm and release tension.
You can breathe intentionally throughout the workout or you can practice breath work separately. Here’s an effective exercise – the 4-7-8 technique.
“4-7-8” TECHNIQUE
Find a comfortable spot, close your eyes, and take a deep breath in for a count of 4. Hold that breath for 7 counts, and then exhale slowly for 8 counts. Repeat this process several times.
The deep breaths help to relax your nervous system and bring a sense of peace. With each breath, imagine releasing any stress or worries, allowing your body to heal and renew itself.
Free movement
Engaging your body in movements that feel comfortable to you could include activities like gentle jumping, dancing, or jogging in place. While you move, focus your attention on the physical sensations within your body and… forget how you look.
Meaning, get ready to look awkward. That is an indicator that you fully commit to the needs of your body and let yourself move freely and spontaneously. You have to be open-minded and forget the “proper” forms we’ve learned in traditional types of workouts.
And it is much better if you do this at home when nobody sees you.
What do you get from the somatic workout?
Since the moment I discovered somatic workout it truly blew my mind. It allowed me the freedom I had craved for a while in exercising.
Letting go of any preconceived notions of how you should look or move, and instead focus on the sensations within your body – isn’t that the true essence of a workout?
Given that a somatic workout is almost effortless, light, and pleasant, you might initially wonder if it even counts as a workout. But trust me, your body will thank you after each session.
So what exactly it does do to you?
Apart from releasing muscle tension and improving flexibility somatic exercises can improve posture, aid in pain management, and help with athletic injuries.
It can be modified for all fitness levels and the elements of it can be successfully implemented into any workout routine. A somatic workout is easy to perform for it requires little time, can be done anywhere, and requires no equipment.
But it’s not just about physical benefits. Somatic workouts also have a profound impact on our mental well-being – it wipes out any leftovers of stress and reduces anxiety. And to me, that is what matters most.
Also, by turning our attention inward and letting go of external expectations, you can find a form of meditation in it. A somatic workout is able to change your life, but unlike traditional exercises, it will transform you from the inside out.
My personal discovery is that somatic exercises do wonders for our cognitive abilities, boosting creativity, and improving concentration and brain functions.
When I notice during the day that my brain is kinda foggy and my mind is not as sharp, I know, it is time to shake it off. A few minutes into the workout, I feel my thoughts become clearer and I am able to be productive again.
Additionally, a somatic workout can serve as a PAUSE BUTTON for our busy minds, giving us a break from the constant stream of thoughts and worries. It allows you to make better choices when you are tired, overwhelmed and your judgments are clouded.
Evening is a prime time for that, especially when you’re tempted to indulge in food or binge-watch TV shows. In such moments, engaging in a somatic workout can provide you with the chance to choose something that is much more fulfilling than mindless eating or scrolling social media.
video demonstration of somatic workout
Well, I’m not a video blogger, but I thought it’d be useful to record a snippet of my personal somatic workout. My goal is to give you some inspiration and visual ideas for your own combinations.
This recording is a practical demo of how you can effectively incorporate the elements and principles of somatic movement into your workout routine. For more examples, check out my other article with four awesome videos from established YouTube bloggers: Somatic Exercises to Get Stress Out of Your Body
Somatic workout equipment
Here is a list of the tools that can be used for somatic practice. These pieces are not necessary but can be helpful for your somatic practice.
Yoga Blocks
Yoga blocks are versatile props that can enhance your somatic experience in various ways. They can provide support for difficult postures, help deepen stretches, and assist in maintaining proper alignment. By incorporating yoga blocks into your somatic practice, you can improve balance, flexibility, and overall body awareness.
Resistance Bands
Resistance bands are another useful tool for somatic movements. They provide gentle resistance that can help build strength without putting too much pressure on the joints. Resistance bands can also be used to target specific muscle groups and improve range of motion. With their compact size, they are perfect for at-home or on-the-go somatic workouts.
Foam Rollers
Foam rollers are a popular tool for myofascial release, a technique that involves applying pressure to the connective tissues in the body to relieve tension and improve mobility. Using a foam roller during somatic movements can help release tight muscles and reduce soreness after workouts. It can also be used as a prop to support certain poses and deepen stretches. Foam rollers come in different sizes and densities, so make sure to choose one that fits your needs and comfort level.
Meditation Cushions
A quiet mind is just as important as physical strength and flexibility in somatic practice. Meditation cushions provide proper support for the spine, hips, and knees during seated meditation or pranayama (breathing exercises). They come in various shapes, materials, and sizes to accommodate different body types and preferences. Some have extra cushioning or adjustable height settings for added comfort during longer meditation sessions.
Yoga Straps
Yoga straps are helpful tools for both beginners and advanced practitioners. They can assist with proper alignment in poses by providing leverage and support, especially for those with tight muscles or limited flexibility. Straps can also be used to deepen stretches or add resistance to a pose for a more challenging workout. Look for straps made of durable yet soft material that won’t dig into the skin during use.
over to you
I don’t know about you, but I am kind of sold. A workout that not only benefits my physical health but also improves my mental state and helps me make better choices? Sign me up!
I hope this article will encourage you at least to give a somatic workout a try. Think about it as a form of fun and valuable form of self-care, which can soon become a life-changing habit.
Thank you for reading, talk soon!
