In the frantic pace of modern life, stress has become our unwelcome companion, leading to a host of health issues. One crucial player in the stress saga is cortisol, often called the “stress hormone.” Its levels spike during tense moments, readying our bodies for the ‘fight or flight’ response, then taper back down when the threat alleviates.
However, chronic stress can lead to persistently elevated cortisol levels, which can contribute to weight gain, among other symptoms. Somatic therapy offers a holistic approach to address not just stress but the root causes that manifest in our bodies. This post will reveal how somatic movement and exercises can be your serene pathway to lower cortisol and a leaner, healthier you.
Understanding Cortisol: More Than the "Stress Hormone"
Cortisol, produced by the adrenal cortex, is a multi-faceted hormone that assists in a multitude of bodily functions. It helps regulate metabolism, controls blood sugar levels, influences memory formation, and much more. Alongside epinephrine, it fuels the body’s “fight or flight” response and plays a critical role in our immune system’s response to inflammation and in the maintenance of heart and blood vessel function.
But when cortisol levels remain high due to chronic stress, it can have detrimental effects. Prolonged high levels of cortisol can increase the amount of fat stored in the body, particularly in the abdomen and face, leading to weight gain. It can also lead to other serious health issues, such as a weakened immune system, high blood pressure, and cardiovascular disease.
The Vicious Cycle: Cortisol and Weight Gain
Excessive stress and high cortisol levels have been directly linked to weight gain and difficulty in losing extra pounds. How does this happen?
When our stress responses are activated, the body’s cells release free fatty acids into the bloodstream and convert glycogen into glucose for energy. This can be useful if we need to run from a predator, but in the context of everyday life, the body’s cells end up storing more fat.
High cortisol levels can also trigger cravings for sweet, fatty, and salty foods—foods high in calories, which can contribute to weight gain. Unfortunately, once we give in to these cravings, the cycle of stress and weight gain continues. Excess visceral fat, the kind that emerges from high cortisol levels, is not only stubborn but also dangerous.
Somatic Movement: The Key to Unlocking Your Body's Wisdom
Somatic movement is a holistic approach to releasing physical and emotional tension. It utilizes the wisdom of the body and mind to address not just physical symptoms but also their underlying causes. Through a series of gentle exercises and awareness practices, somatic therapy can reprogram the way your body responds to stress and reduce cortisol levels.
The core tenet of somatics is the belief that the body has an innate ability to heal itself if given the right environment and stimulation. Somatics does not treat the body as a collection of parts but as a holistic system in which mental and emotional well-being are intricately linked to the physical state. It encourages mindfulness and “body awareness” to create lasting changes.
Somatic Exercises: Building Your Serenity and Shedding Stress
Somatic exercises are designed to alleviate muscular tension and pain while addressing the root cause of stress in the body. They are gentle, slow movements that rewire the brain’s control over muscles, allowing for a more relaxed state of being.
Here are a few somatic exercises specifically engineered to lower cortisol levels and support weight management:
1. THE SOMATIC PAUSE
This simple exercise involves finding a quiet space, sitting comfortably, and focusing on the sensations in your body. Pay attention to your breath, and with each exhale, release a bit of tension you carry. Continue for 5-10 minutes, as you feel your body and mind come to a tranquil state. This exercise helps to downregulate the nervous system, reducing the constant hum of stress that keeps cortisol levels elevated.
Yoga Bolster Pillow
Upgrade you somatic practice with yoga bolster pillow. This special cushion is used for added support for the body during meditation, somatic stretching or just simple relaxation.
2. PANDICULATION FOR THE RELEASE
Pandiculation is a concept unique to somatics and involves the contraction, release, and integration of muscles. One of the most common pandiculations is to slowly contract a muscle group, notice the tension, and then fully release, feeling the relaxation cascade through the body. When we hold a lot of stress, we unconsciously hold muscular contractions throughout our body. Pandiculation can reset these patterns and in turn decrease cortisol levels by signaling that it’s safe to relax.
3. SLOW AND STEADY MOVEMENT
Somatics emphasizes the importance of slow, conscious movements that allow for complete embodiment. Every movement is an opportunity to observe how your body responds and to make adjustments to find ease and surrender in the motion. This practice not only decreases physical tension but also helps to reduce stress and lower cortisol levels.
Incorporating Somatic Practices Into Your Daily Routine
To truly experience the benefits of somatic exercises, consistency is key. Just like any form of exercise, regular practice will yield the most significant results. Here’s how you can integrate somatic movement into your daily activities:
Morning Routine
Begin your day with a few minutes of somatic exercises to set a peaceful tone. This may help to reduce anticipatory stress and priming your body for the day ahead.
Midday Mindfulness
Midway through your day, especially if stress levels are spiking, take a short break to do a few exercises. This can help break the cycle of stress response and bring you back to a balanced state.
Evening Unwinding
End your day with a brief somatic practice. This can signal to your body that it’s time to relax, helping you to unwind from the day’s stress and lower cortisol levels for a night of restorative sleep.
By making somatic exercises a part of your routine, you’re not merely treating symptoms, but rather addressing the underlying imbalances that lead to chronic stress and high cortisol levels. The goal is to create a new baseline of well-being for your body, one in which you carry less tension, and your cortisol levels reflect that settled state.
Conclusion: The Promise of a Balanced Body
Our bodies were never meant to endure the constant stress of our modern lives. High levels of cortisol, the “stress hormone,” are a natural response to an unnatural situation. Fortunately, we have tools like somatic therapy that can help us rebalance and reclaim our health.
Embedding somatic practices in your life can lead to decreased stress, lower cortisol levels, and a smoother path to managing weight and staying lean. It’s about more than just exercise—it’s a holistic approach to your well-being, rooted in the wisdom of your own body.
For those struggling with the health impacts of modern life, the promise of somatic therapy is clear: a healthier, slimmer, and more serene you. Take this knowledge, apply it in your routine, and experience the transformative power of somatics on your health.
