Are somatic workouts just
another passing fitness trend or are they worth considering? In December 2023, interest in the term “somatic workout”
erupted across Google. And thanks to wellness influencers such as Liz Tenuto of The Workout Witch or Taryn Toomey of The Class, it now has a mainstream following.
However, the concept is not brand-new. Here’s what you need to know about somatic workouts and whether they’ll benefit you.
What Are Somatic Exercises?
According to
The Somatic Movement Center, this form of exercise has been around since the 1970s when Professor Thomas Hanna coined “somatic” to describe sensations within a living body. For instance: How the thigh muscles contract when you squat, how the shoulders loosen when you feel calm or how the stomach expands when you breathe.
The Somatic Movement Center goes on to define a somatic workout as “practiced consciously with the intention of focusing on the internal experience … rather than the external appearance or end result of the movement.”
In other words, your goal is not to reach a certain performance metric, it’s to notice how the body feels or responds as you’re moving. For those of us wanting to focus on moving that feels good, rather than forceful, this might be a much-needed shift. Plus, there are many other benefits you can’t ignore.
The health benefits of doing a somatic workout
Somatic workouts are any workout that includes any kind of mind-body movement which reinforces the intrinsic mind-body connection. From gentle movements like
yoga to conscious breathing through
breathwork or even
meditation walks, these exercises can unlock a profound sense of embodiment, offering all sorts of mental and physical health benefits. Here are some of the most notable benefits.
- Relieve chronic pain and increase range of motion. Somatic exercises can reduce the number of days with chronic musculoskeletal pain by over 85 percent, according to Frontiers in Psychology. These movements strengthen full-body muscle tone, balance, flexibility and range of motion. This will take pressure off the joints and ease mobility restrictions, so you can move with less pain and more freedom.
- Promote emotional regulation and inner resilience. The more attuned you are to the sensations and experiences within you, the easier it will be to connect to this moment you’re in. This will help you recognize and release intense emotions to restore a sense of calm. The European Journal of Psychotraumatology found that somatic exercises can also reduce nervous system arousal to promote trauma healing, alleviate depression or anxiety, soothe emotional dysregulation and bolster resilience.
- Manage both physical and mental stress symptoms. Slow-paced breathwork (one of the main elements of a somatic exercise) reduces cortisol levels, The Scientific Reports Journal This can help relieve both the mental and physical effects of chronic stress, like hypertension, low heart rate variability, sleep disturbances or psychological distress. As a result, you’ll be less on-edge and more able to relax.
The basic components of a somatic workout
Any exercise can be “somatic” if you perform it with bodily awareness and mindful attention,
The Somatic Movement Center explains. It’s not about choosing the right exercises, but instead, connecting deeper to yourself rather than rushing through each movement.
Here are a few simple steps you can take to turn your movement routine into a somatic workout.
- Body Scanning: As you do your workout, pay attention to what it feels like internally. Do the muscles lengthen or contract? Is the chest open? Is the core activated? Are the hips square? Are both the neck and spine in alignment? Do you notice pain or tension anywhere? This scanning technique helps you tune into physical sensations during the workout, which promotes body awareness and connection.
- Breathwork: Concentrate on the rhythm of each breath. The Cleveland Clinic reports that being intentional with your breath will soothe the autonomic nervous system, which reduces muscular tension, lowers blood pressure and heart rate, and calms stress-related symptoms. Harmonize your breathing to match the flow of movement. Inhale from the diaphragm as your muscles activate, then exhale from the mouth as they return to a neutral position.
- Grounding: Anchor into the ground and yourself throughout the workout. You might notice the firmness beneath your feet or even imagine roots growing from your feet into the ground. Anchor yourself with each new movement.
- Sequencing: Don’t just do a workout to do it—choose a deep lunge because you know you need to stretch out sore quadriceps. Do a slow, gentle supine twist to release pressure on your back. Somatic workouts are all about choosing movement that’s in tune with what your body needs then and there.
3 Somatic movements and how to practice them
While any exercise can be somatic, there are specific somatic movements you can add to your workout or at any time, to reap even more benefits.
- Shaking: Stand tall with your feet hip distance apart. Scan the whole body from head to toe, noting any areas of pain or tension. Unclench your muscles and start to dance or shake in primal, freestyle motions. Don’t worry about how you look—just focus on how it feels to release blocked energy, painful sensations, or stagnant emotions.
- Swaying: Stand tall with your feet hip distance apart. Root your soles into the earth and imagine yourself as a tree blowing in the wind. Begin to sway back and forth to a gentle, rhythmic cadence. Close both eyes, find a pace that feels natural, and let those flowing movements relieve built-up tension until your muscles loosen and relax.
- Stretching: Stand tall with your feet hip distance apart, then rest both hands on the small of your back. Bend at the knees and thrust the pelvis forward until you feel the lumbar spine begin to stretch. Open your chest and ribcage, roll the shoulders down, activate the core, then rotate both of your hips from one side to the other.
The hype around somatic exercises is for good reason
While many exercise trends fail to deliver on their wellness claims, the somatic workout is so much more than a fad. From increased mobility and chronic pain relief to a strong mind-body connection and even trauma release, the holistic benefits speak for themselves. So, refresh your fitness routine with an emphasis on somatic movement and feel more connected to yourself and your body than ever before.
