Do Somatic Stretching and Exercise Release Trauma and Anxiety? - GoodRx (2024)

There's nothing like a cardio workout to boost endurance or a resistance-training session to strengthen muscles. But what about exercises to support mental health and well-being? That's exactly what somatic movement aims to do.

The emphasis is not on fitness goals such as burning calories or building muscle. Instead, somatic exercise is designed to improve your mind-body connection, which could lead to mental and physical health benefits.

What is somatic exercise?

Somatic stretching or exercise is a form of mindful movement that involves focusing on how you feel as you perform gentle movements. It is one of several somatic therapy techniques –– such as breathwork, acupressure, and hypnosis –– that may be used in somatic therapy practices.

Somatic therapy uses the mind-body connection to address mental health concerns such as depression and post-traumatic stress. The approach is based on the idea that the body stores emotions after experiencing trauma, which may cause physical symptoms.

Techniques such as somatic exercise aim to release those stressful feelings. It involves slow movement to relax your muscles, lower stress, and promote mind-body awareness. Mind-body awareness allows you to acknowledge your thoughts, feelings, and bodily sensations without judgment.

According to Kate Van Horn, a certified yoga instructor and author, somatic movement helps you turn inward. "In somatic exercise, you focus on the internal experience [as you move] instead of what it looks like from the outside or [how it may change your physical body]," Van Horn said.

The key is in how you approach your exercise. "When moving mindfully, you aren't moving toward a finish line or specific goal. It's not about the number of reps or speed of our movement and agility," Van Horn said. "The emphasis is on the process and experience from start to finish and what you're noticing about your body throughout."

Examples of somatic exercise include:

• Yoga

• Pilates

• Dancing

• Mindful walking

• Tai chi

What are the benefits of somatic exercise?

There's a need for more research on the benefits of somatic exercise. But that doesn't mean the approach doesn't work. Consider the following potential advantages of the practice.

Promotes mind-body awareness

Practicing somatic exercises helps you learn how to observe your thoughts, emotions, and bodily sensations. This mind-body awareness can help you understand your needs and manage your responses to stress.

It may also help you feel more empowered and boost your self-confidence. “Once we know and appreciate the abilities of our physical vessel, it becomes easier for us to learn to develop trust with ourselves,” Van Horn said.

Lessens stress and anxiety

By increasing body awareness and mindfulness, somatic exercises may help you find healthier ways to manage stress. For example, daily life stressors might stop triggering your fight, flight, or freeze response as you learn how to cope. Practices such as yoga and Pilates have been shown to reduce stress and anxiety and improve mood.

May help you heal from trauma

"We often associate [somatic exercise] with the expression or release of our emotions through movement," Van Horn said. The method can support emotional well-being by helping you let go of feelings of shame, grief, and guilt, she said. This may improve mental health conditions such as post-traumatic stress disorder (PTSD). For example, promising research suggests that yoga for PTSD reduces intrusive thoughts and other symptoms.

Somatic exercise should not replace traditional treatment. If you have been diagnosed with a mental health condition, it's important to talk to a healthcare professional before trying somatic exercises. If they give you the OK, look for classes with a certified, trauma-informed instructor.

May reduce chronic pain

Research suggests there's a link between emotional and physical pain. For example, researchers have found that depression can increase the risk of developing fibromyalgia later in life.

Somatic movement may help you address emotional issues and reduce physical pain. One study found that increasing awareness –– of your mind, body, and surroundings –– through somatic movement may help people with chronic pain. The practice may help people find healthy ways to manage their symptoms and lower their perception of pain.

Somatic stretching exercises for beginners

"Technically, any movement can become a somatic exercise practice," said Sarah Rollins, a licensed clinical social worker, somatic experiencing practitioner, and yoga teacher. "The key difference is the intention," Rollins said. "The focus of your intention goes within your body rather than [outward to] your external environment."

In other words, you don't necessarily have to do a specific type of exercise for it to qualify as somatic movement. For example, you can make walking or running a somatic exercise by focusing on breathing rhythmically with your footfalls and connecting to your body rather than listening to music or talking.

"Somatic exercise involves slowing down so you are not moving from habit or impulse, but rather you are moving purposely and mindfully," Rollins said.

Rollins recommends the following somatic exercises for beginners. Each exercise encourages mindfulness as you move.

1. Corpse pose

Corpse pose is a yoga posture that can help relieve stress and promote restful sleep.

• Step 1: Start by lying on your back with your arms out to the side and your legs extended.

• Step 2: Take a few deep breaths.

• Step 3: Scan your body, relaxing your muscles and letting your body relax into the mat. Feel your back on the floor. Connect with your body and breath.

• Step 4: With the only movement being the free flow of your breath, use this time and stillness to communicate with your body and notice the sensations from the top of your head to your feet.

2. Voo breathing

This breathing technique activates the vagus nerve. This nerve is central to the parasympathetic nervous system (PNS). You may hear the PNS referred to as the “rest and digest” system. It aids relaxation.

Rollins said this somatic exercise helps you come out of the stress response.

• Step 1: Sit comfortably with your eyes open or closed.

• Step 2: Bring your attention to your breath without shifting or changing it.

• Step 3: Slowly inhale through your nose.

• Step 4: Exhale out of your mouth while making the sound “voo.” This sound should come from your gut.

• Step 5: Pause and let yourself feel the effects throughout your body.

• Step 6: Complete 1-3 more times.

3. Pigeon pose

Pigeon pose targets the hip flexors, groin, and lower back. It can help you remain present in the current moment.

• Step 1: Begin in a tabletop position on your hands and knees. Your wrists should be under your shoulders and your knees under your hips.

• Step 2: Slide your right knee forward toward your right wrist and your right ankle toward your left wrist. Focus on keeping your hips level rather than getting your shin parallel to the top of the mat.

• Step 3: Extend your left leg straight behind you. You can either keep your chest lifted or fold forward.

• Step 4: Hold the posture for several breaths. If you notice any pain, slowly get out of the pose.

• Step 5: Slide your right leg back to return to the original tabletop position.

• Step 6: Switch sides.

4. Butterfly hug

This is a self-soothing and regulation technique. Rollins said it can help when you are feeling lonely, sad, or anxious.

• Step 1: Sit comfortably.

• Step 2: Bring your right hand to your left armpit or outside your left rib cage.

• Step 3: Place your left hand over your right arm and gently hold the position.

• Step 4: Spend as long as you need in this embrace. Close your eyes if that feels comfortable to you.

• Step 5: Switch sides.

5. Tree pose

Tree pose is a yoga posture that stretches the hips, thighs, and groin. According to Rollins, it can also help you feel more grounded.

• Step 1: Stand firmly on both feet.

• Step 2: Shift your weight to your left foot, and lift your right foot off the ground.

• Step 3: Bring your right foot to your left shin or upper thigh (do not put it on your knee).

• Step 4: Bring your hands together in front of your heart, extend your arms overhead, or touch a wall for support.

• Step 5: Hold for a few breaths before slowly releasing your foot.

• Step 6: Switch sides.