What Is Somatics?

Somatics, or somatic exercises, are a powerful approach to healing and well-being and dives deep into the profound connection between mind and body. Unlike traditional therapies that focus solely on talking, somatics recognizes that trauma and stress aren’t just mental—they’re stored in our bodies. The term “somatic” has its roots in ancient Greek, coming from the word “soma,” which means “the body.” This concept of somatics has been around for centuries, but it gained more recognition and definition in the 20th century, particularly in the field of psychology and healing. It’s a term deeply rooted in understanding the mind-body connection, and it has evolved over time to encompass a range of practices and techniques that promote healing and well-being by addressing both physical and emotional aspects of our existence. Somatics as we know it today emerged as a holistic approach to understanding and addressing the interconnectedness of the mind and body. It highlights the idea that our physical experiences and sensations are intimately tied to our emotional and psychological well-being. One of the key figures who contributed to the development of somatics is Thomas Hanna, a philosopher and somatic educator. He introduced the concept of “somatic education” in the mid-20th century, emphasizing the importance of awareness of bodily sensations and movements in achieving overall well-being. Somatic practices involve various techniques and exercises, such as mindful movements, breathwork, and body awareness. These methods aim to release physical and emotional tension, helping individuals heal from trauma, reduce stress, and promote a better quality of life.

Hitting Reset on The Nervous System

Incorporating somatic exercises into your life is like hitting reset on the nervous system, breaking free from the cycle of fight, flight, freeze, or fawn. Pioneered by experts like Dr. Peter Levine, somatic exercises guide individuals to tune into their body’s sensations without judgment, creating a pathway to release stored emotions. I ht’s a holistic journey, teaching individuals to actively participate in their own healing, reclaiming not just their minds but their entire beings. This isn’t a quick fix; it’s a marathon, a commitment to lifelong well-being. Somatics isn’t just a personal tool; it’s a ripple effect, contributing to a more compassionate and balanced world. It’s a game-changer, offering a tangible and effective way to navigate the complexities of emotions, trauma, and stress. The science behind somatics – why does it work? Before we get into more practical stuff, let’s unravel the science behind somatics. Researchers and experts have spent years understanding how the body holds onto emotional stress and past traumas. According to their findings, somatic exercises help rewire the brain’s responses to traumatic experiences. These practices create a safe space for the body and mind to explore, understand, and ultimately transform how they respond to triggers. What’s cool about his approach is that it looks at the whole person—body, mind, and spirit—not just the cognitive “thinking” part of us. He bases many of his ideas on how animals in the wild handle trauma. Have you ever noticed how an animal will shake after escaping a predator? That’s their nervous system discharging all that pent-up “I almost got eaten!” energy. In short, they’re letting go of their trauma, and Levine thinks we can learn a thing or two from them. So, why is this so revolutionary? Well, traditional therapy often focuses on talking. You sit down, talk about your feelings, and maybe learn some coping mechanisms. While that’s beneficial, it might not reach the underlying issue. Research argues that trauma is not just a mental issue; it’s the memory of trauma stored in our bodies. Our nervous system remembers, folks! And because of that, healing must happen both in the mind and the body. When trauma occurs, our bodies go into survival mode: fight, flight, freeze or fawn – and sometimes all of them. But sometimes, we get stuck in that cycle, like a record skipping on the same awful note. That’s where Somatic Experiencing steps in to break the cycle. The practice revolves around tuning into your body’s sensations and experiences. Say you’re feeling anxious. Somatic methods will guide you to notice where you feel that tension in your body. Is it in your chest? Your gut? Once you identify it, you’re encouraged to observe the sensation without judgment, almost like you’re a curious scientist. This observation helps your nervous system recalibrate and move out of that stuck survival mode. The aim is to let your body process those emotions instead of locking them in, which can manifest as PTSD, anxiety, or depression. Somatic techniques uses a series of exercises to help people build a greater awareness of their body’s sensations, from breathing patterns to muscle tension. The goal is to reconnect with yourself, learn how your body responds to stress or trauma, and gently guide it back to a balanced state. No dramatic confrontations with your past, no grueling sessions reliving painful memories—just a gentle, body-based approach to healing. It might sound a bit “out there,” but the results are compelling. Somatic therapies have been successfully applied in various settings, from helping war veterans to treating car accident survivors, and its impact is backed up by research. Healthcare professionals worldwide are getting trained in this method because they recognize its value. What is super empowering about somatics is that it puts the individual back in the driver’s seat. You’re not just talking about trauma; you’re actively participating in your own healing journey. It’s about reclaiming your body, your feelings, and your life. You are basically handing yourself the tools and saying, “Hey, you’ve got this. You can heal.” If you’ve been feeling stuck, especially when it comes to trauma and emotional struggles, diving into somatic methods might be your next step. Imagine breaking free from the invisible chains holding you back and tapping into a more balanced, peaceful you. Sounds good. You’re actually retraining your nervous system when you engage in these exercises. You’re teaching it that it’s okay to let go of the fight-or-flight response you’ve held onto, perhaps for years. This shift has a profound impact on how you experience daily life.

Science Backs It Up, So Let’s Go!

While all this talk about somatic practices may feel a bit new-age to some, let’s remember that science is giving it a big thumbs-up. Studies have shown that techniques like Somatic Experiencing can actually alter your brain chemistry. Neurotransmitters like serotonin and dopamine, which influence mood, can be positively impacted through body-based therapies. This isn’t hocus-pocus; it’s neuroscience! So, if you’re still on the fence about whether this stuff works, consider this your nudge – no, let’s make that a confident push – to try it.

My Transformation Through Somatic Practices

This isn’t just theory for me; this is personal. About a decade ago, I was in a place so dark that I tried to end my own life. The weight of depression, anxiety, and trauma had me in a chokehold. I felt trapped like I was running on a hamster wheel of emotional hell and couldn’t get off. Even with a diagnosis of PTSD, the conventional wisdom of the time—mostly talk therapy and medications— just weren’t cutting it for me. I was stuck in survival mode, my nervous system was a wreck, and I couldn’t see a way out. Then I discovered somatics, and let me tell you, it was like someone handed me a map out of my emotional maze. Learning how to tune into my body, recognizing the physical sensations tied to my mental states, was a revelation. It wasn’t overnight, but gradually I started to reclaim my life, piece by piece. With every somatic exercise, I was teaching my nervous system a new language – one that didn’t include the constant survival mode I was living in. This work made me realize that healing isn’t a spectator sport; you’ve got to get in the game. You’re not just your trauma or your diagnosis. You’re an entire human being, body and mind, capable of change and deserving of peace. And look, if I can pull myself out of that pit, with all the extra baggage I was carrying, believe me when I say: you’ve got this. Trust the science, the journey, and, most importantly, yourself.

A Holistic Approach to Handling Big Emotions

Hold on to your hats because we’re diving into the big emotions—like anger and overwhelming sadness—that often throw us into that dreaded “fight or flight” mode. A holistic approach isn’t just some buzzword; it’s a comprehensive way of tackling these emotional giants. This includes not just your mind but your body and even your surroundings.

Techniques for Emotional Self-Regulation

1. Progressive Muscle Relaxation

Here’s a straightforward one for you. Start at your toes and work your way up, tensing each muscle group for a few seconds before releasing. As you do this, you’ll develop an acute sense of how tension manifests in your physical body due to emotional states. This is a go-to for many people dealing with anxiety and other mental health conditions.

2. Movement-Based Somatics

Have you ever tried yoga or Tai Chi? These are somatic practices, too! Incorporating movement helps you release pent-up emotions and offers an alternative way to express yourself when words just won’t do. Plus, it’s a fantastic way to involve your whole body in healing.

3. Grounding Techniques

Sometimes, the present moment seems too overwhelming, and that’s okay. Grounding techniques focus on bringing you back to the here and now through physical sensations. For instance, pressing your feet firmly against the ground or holding onto a cold object can help recalibrate your focus.

4 . Emotional Freedom Technique (EFT)

Also known as tapping, EFT combines elements of acupuncture and mindfulness. It involves tapping specific points on your body while speaking affirmations. It may sound a little ‘out there.’ Still, many find it highly effective in addressing physical and emotional symptoms.

5. Cold Water Techniques

You’ve probably heard about cold showers for waking up or improving skin, but have you considered cold water as a somatic practice? It might sound simple, but it’s a quick way to return your nervous system to reality. When swamped with anxiety or overwhelmed, splashing cold water on your face or immersing your feet in a cold bucket can provide immediate grounding. It’s a go-to trick that aligns perfectly with body-focused approaches to emotional well-being.

Somatics for Specific Emotional States

• Anger

Anger, my friends, is a big emotion that often stems from a deep-seated issue. Try a combination of breathing exercises and grounding techniques. Press your feet into the ground and breathe when the heat rises. Focus on exhaling longer than you inhale to activate the parasympathetic nervous system.

• Sadness

With sadness, body scans are highly effective. Pay attention to where you feel the heaviness and imagine breathing into that space as if you could inflate it like a balloon and then let it go. It’s a symbolic way to release emotional stress.

• Anxiety

For those jittery, anxious moments, movement-based somatics is a lifesaver. Engage in activities that require your full attention and involve various muscle groups, like dancing or yoga.

The Role of Somatics in Chronic Pain

We touched on this earlier. Still, it’s such a significant topic that it’s worth revisiting. Chronic pain often has emotional roots, particularly when medical tests can’t explain it. By employing somatic practices, you can explore the emotional aspects of your pain. It’s not about ditching your medical treatment but enhancing it holistically.

A Note on Safety and Boundaries

Just a heads up: somatic exercises can sometimes bring up intense emotions or past events. That’s why it’s crucial to ensure you’re practicing in a safe space, both physically and emotionally. Also, remember it’s always good to consult healthcare professionals for any chronic symptoms before diving into a new therapeutic approach.

A Reminder

I can’t stress this enough – there’s no “perfect” time to start your somatic journey. If you’re a teen dealing with school stress, you can benefit from this. If you’re an adult juggling the demands of life, this is for you. And if you’re in your golden years, looking for a renewed sense of peace, jump in! Somatic practices are inclusive; they meet you where you’re at.

Your Toolkit for Life

Consider somatic practices as another tool in your emotional toolkit for life. We all face moments that throw us off balance: a challenging work situation, a falling out with a friend, or even a global pandemic. When you have a go-to set of techniques, you’re better equipped to handle the curveballs life throws your way. And let’s face it, life loves throwing curveballs.

Sustaining the Practice

Alright, champs, this isn’t a sprint; it’s a marathon. Somatic practices require commitment, but the rewards are immeasurable. Remember, this is about building a lifelong relationship with your body and emotions. Set achievable milestones and celebrate them when you reach them. Be patient with yourself; you’re doing great work.

A Match Made in Heaven

Now that we’ve explored various somatic techniques, let’s discuss the synergy between mindfulness and somatic practices. You’ve probably heard about mindfulness, or being fully engaged in the present moment. Combine that with somatic practices, and you’ve got a power duo! Imagine going through your somatic exercises with a heightened awareness of the present moment. It’s not just about the physical sensations but also about observing your emotional states without judgment. This kind of mindful practice amplifies the benefits of somatics and adds an extra layer of self-awareness. Practicing mindfulness along with somatic techniques can be a helpful way to manage emotional stress, especially in daily life situations where it’s most needed.

From Surviving to Thriving

I am going to be real with you, this isn’t just a band-aid solution. It’s a lifestyle change, a marathon, not a sprint. The rewards are immeasurable, especially when you’re not just sorting out one aspect of your well-being. You’re aiming for a holistic overhaul, tackling everything from those tricky, difficult emotions to daily stressors that mess with your peace of mind.

The Intersection of Somatic Practices and Traditional Therapy

When we talk about emotional healing, therapy is often the first thing that comes to mind. However, somatics can be an excellent supplement to traditional therapeutic approaches. While in a typical therapy session, you might focus on discussing your problems and past events, integrating somatic practices allows you to work on the physical symptoms and bodily tension accompanying emotional states. Don’t underestimate the value of this dual approach. Sometimes, words alone can’t capture your feelings. Still, a simple body scan or breathing exercise can give you that ‘aha!’ moment, putting you on a quicker path to emotional wellness.

Somatics for Different Life Stages

This isn’t a one-size-fits-all approach. Your life stage can also determine how you employ these practices. For teenagers wrestling with hormones and high school drama, techniques focusing on body awareness can make a huge difference. Middle-aged adults juggling work-life balance can benefit from daily grounding exercises. Even in your golden years, when facing different kinds of emotional and physical challenges, somatics can offer a sense of balance and serenity. It’s never too late or too early to start.

Breaking Down Stigmas

Somatics and Mental Health One of the most unfortunate aspects of mental health conditions is the stigma that often comes with them. But guess what? Approaching these conditions from a somatic angle can sometimes make it easier to start the conversation. It can feel less intimidating to say, “I’m working on breathing exercises for stress,” than “I’m getting help for my anxiety”. The more we integrate somatic practices into mainstream conversation, the more we can break down these stigmas.

Embrace the Ripple Effect

Here’s something else that’s rad: the ripple effect of incorporating somatic practices into your life goes beyond your own personal growth. Think about it. When you’re more in tune with your body and emotions, your interactions with the world change for the better. You’re less reactive in stressful situations, more present in your relationships, and, let’s be honest—just a happier, more balanced human being. That energy spills over, and suddenly, you’re not the only one benefiting from your newfound emotional intelligence. So, you see, it’s not just about tackling your personal trauma or emotional struggles. You’re contributing to a collective shift, making the world a touch more compassionate, understanding, and balanced. How cool is that?

So, what’s the holdup?

Your journey toward emotional healing and physical well-being is just one decision away. This isn’t just for the ‘you’ struggling right now; it’s for your future self, too. In that future, you will look back and be like, “That was the moment everything started to shift for the better”. Start small, keep going, and remember—each day is a new opportunity to get in touch with yourself on a deeper level. Here’s to embarking on this exciting journey of self-discovery and holistic well-being! To go deeper grab my free ebook with 10 nervous system exercises!