While much of our mental health has to do with mentally processing aspects of emotions and thoughts, there is also a physiological component. The physical sensations we notice in our bodies when we feel emotions or experience traumas live on in our bodies, often long after the events are over.
You might feel a heaviness in your chest when you are sad, a drop in your belly when you’re worried, or even tingles in your fingers when you’re anxious. You might also notice uncomfortable physical sensations when thinking of a memory. While this is all normal, somatic exercise can help us feel more regulated and process the physical embodiment of our emotions.
What is Somatic Exercise?
Derived from the Greek word Somos, meaning body, somatic is defined as “relating to the body, especially as distinct from the mind.” With somatic exercise, the goal is to use our mind-body connection to move our bodies based on how we feel. This can help us build mind-body awareness and help us stabilize and regulate our nervous systems, while also processing emotions and releasing trauma stored in our bodies.
Somatic exercise is considered a “bottom-up approach” that allows us to explore the physical sensations in our bodies and how they relate to our emotions, thoughts, memories, and nervous system regulation. We often do this through movement and awareness, starting small so as not to flood our systems with emotions or intense physical sensations.
Examples of Somatic Exercises:
There are many somatic exercises and interventions, but here are a few of the common ones.
- Yoga
- Breathwork
- Guided Meditation
- Body Scanning
- Mindful Stretching
- Grounding
- Dancing
- Mindful Walking
- Tai Chi
Benefits of Somatic Exercise:
Somatic exercise can be beneficial for anyone, but especially those who have trauma-associated symptoms that show up physically in the body. Somatic exercise uses aspects of mindfulness, body and breath awareness, and other body-oriented tools to increase emotional regulation and process traumas with benefits including:
- Reduced stress, anxiety, and depression symptoms
- Improved emotional regulation and nervous system balance
- Increased body awareness and mindfulness
- Reduced PTSD symptoms
- Improvement in chronic pain and overall health
- Improvement in self-perception and self-esteem
How does Somatic Exercise Work?
The first step of somatic exercise is to create an awareness of the physical body and sensations that accompany emotions. Often, people will diminish or lose this awareness due to traumatic experiences, as the physical sensations can be overwhelming in our systems. Somatic exercises can help rebuild this body-mind awareness slowly, in a safe, healing way.
During somatic exercises, you will begin to direct your attention to your internal body sensations and experience, rather than your cognitive and emotional experience. In therapy, we start slow, often by introducing aspects of mindfulness, body breath awareness, and other body-oriented practices that help promote emotional regulation. We may practice pendulation, a process in which we guide you from a relaxed state to a more emotionally heightened state, and then back to a relaxed state. We may also work on resourcing, which will help you learn to activate internal and external memories that evoke positive feelings and body sensations of calm and safety
Over time, the goal is to reduce the level of activation in your nervous system from the trauma or emotional experiences by learning to tolerate and accept the physical sensations and emotions without being overwhelmed or shut down by them.
How does it differ from talk therapy?
Talk therapy is considered a “top-down approach,” focusing more on the mental aspect of processing emotions and experiences. In talk therapies, such as Cognitive Behavioral Therapy, you’ll explore thoughts, emotions, and behavioral patterns, and how they interact with each other through dialogue.
With somatic therapies, the body is the focus. You’ll use the mind-body connection to explore where trauma and emotions are stored in the body, aiming to build coherence between mind and body and release emotions. This is done primarily through physical activities like breathing exercises, gentle movement, and focusing on body sensations.
Both can be positive experiences and help to regulate your nervous system and create safety in body and mind while exploring thoughts, emotions, and memories.
Who Can Benefit From Somatic Exercise?
Somatic exercise can be beneficial for anyone, but especially those who have emotional or trauma-associated symptoms that show up physically in the body. Research shows that somatic exercise and therapies can be beneficial for people who are experiencing symptoms from:
- Trauma/PTSD
- Stress
- Anxiety
- Depression
- Grief
- Addiction
- Chronic Pain
- Self-esteem issues
- Trust and intimacy issues
Where Can I Learn More?
At Rooted Counseling and Wellness, we specialize in holistic body-mind healing approaches. If you’re interested in somatic exercises and therapies, you can reach out to our office for more information. We have clinicians who are trained in somatic experiencing and other bottom-up approaches and often have somatic groups available in the spring and the fall to help you explore healing from a body-mind perspective. Also, check out our article about deep breathing, and some of our guided meditations to start your journey with somatic exercises located on our blog!
If you are looking for more personalized support, you can request an appointment at our Draper or Lehi Office here. We’re looking forward to getting to know you and helping you on your healing journey.
References:
Barhum, L. (2024, December 9). 7 easy somatic exercises for a healthier mind and body. Verywell Health. https://www.verywellhealth.com/somatic-exercises-8749929
Bsn, E. C., RN. (2025, March 3). An introduction to somatic memory. Charlie Health. https://www.charliehealth.com/post/somatic-memory
Kolk, V. D., & Bessel, A. (2014). The body keeps the score: brain, mind, and body in the healing of trauma. https://ci.nii.ac.jp/ncid/BB19708339
Kuhfuß, M., Maldei, T., Hetmanek, A., & Baumann, N. (2021). Somatic experiencing – effectiveness and key factors of a body-oriented trauma therapy: a scoping literature review. European Journal of Psychotraumatology, 12(1). https://doi.org/10.1080/20008198.2021.1929023
Rothschild, B. (2021). Revolutionizing trauma treatment: Stabilization, Safety, & Nervous System Balance. National Geographic Books.
Salamon, M. (2023, July 7). What is somatic therapy? Harvard Health. https://www.health.harvard.edu/blog/what-is-somatic-therapy-202307072951
Somatic therapy. (n.d.). Psychology Today. https://www.psychologytoday.com/us/therapy-types/somatic-therapy