Somatic Exercises to Release Trauma and Tension from the Body

Understanding Somatic Exercises

The term "somatic" refers to the lived experience of inhabiting your body. Somatic exercises aim to increase this mind-body connection through awareness of physical sensations. Rather than mindlessly moving through poses, somatic movement is responsive to your unique needs in each moment. Exercises focus on releasing tension and reconnecting to your body's innate wisdom.

Many somatic practices originated from traditions like yoga, dance therapy and the Feldenkrais Method. But the focus is not on performance or perfection. Instead, somatic exercises act as a form of mindfulness - a way to get out of your thinking brain and come back home into your sensing body. Even 10 minutes of gentle somatic movements can help discharge stuck traumatic energy and enter a calmer state of embodiment.

Benefits of Somatic Exercises

Regularly practicing somatic exercises has numerous benefits for releasing trauma, including:

• Discharges tension by bringing awareness to stored emotions and stress
• Calms the nervous system by lowering cortisol and anxiety
• Builds a sense of safety within your body
• Deepens mindfulness and body-mind connection
• Supports trauma recovery and embodied healing
• Enhances energy levels and emotional regulation skills

Preparation for Somatic Exercises

Before starting somatic movements, it helps to create an intentional container. Here are some tips:

• Practice in a quiet, private space where you feel comfortable moving gently.
• Wear loose, soft clothing to allow freedom of movement.
• Have any props on hand like pillows, yoga blocks or blankets to provide support.
• Give yourself at least 10-15 minutes without distractions or time pressure.
• Begin by taking a few deep breaths to relax and turn your focus inward.

Enter your somatic exercises with an attitude of mindfulness, curiosity, and compassion. There are no goals beyond listening inwardly and moving in harmony with your body's needs in the present moment.

1. Body Scans

Body scans build somatic awareness by slowly and systematically bringing attention to different parts of your body. As you scan through each region, notice any sensations, emotions or areas of tension being held there without trying to change anything.

Basic Body Scan Exercise:

1. Begin lying comfortably on your back, knees bent and arms at your side with palms facing up.
2. Take a few full, slow breaths to begin relaxing.
3. Bring your attention to your feet - notice any sensations without judging.
4. Slowly move your focus up your legs, into your hips and lower back.
5. Pause at each area to tune into subtle sensations before moving upward.
6. Scan through your torso, arms, shoulders, neck and head.
7. After scanning your whole body, rest for a few moments.
8. Take some deeper breaths and gently stretch out before opening your eyes.

Make sure to scan without any agenda beyond simply noticing and getting acquainted with each region of your body. Even areas that feel numb, tense or disconnected hold valuable information about where you may be holding trauma.

Somatic Touch Scan

You can deepen awareness with a somatic touch scan. After the initial scan, begin again at your feet and now use your hands to gently touch each part of your body as you scan through the regions. Experiment with different qualities of touch - lighter or firmer pressure. Notice how your body responds and any memories or emotions that emerge.

2. Somatic Stretches

Gentle stretches with somatic awareness help release areas of tension and stagnant energy in the body. Rather than aggressively stretching to your edge, move slowly into stretches until you meet resistance. Breathe into areas of tightness and pause there for body listening. Let your body guide you into subtle, organic movements to open these regions and discharge stuck emotions or stress.

Somatic Forward Fold

1. Stand with your feet hip-width apart, knees softly bent.
2. On an exhale, begin rolling your torso forward as if folding over your legs.
3. Move slowly, pausing when you feel tension in your low back or hamstrings. Breathe into the tension.
4. Release deeper into the fold as you feel your body relax around areas of tightness.
5. Roll back up when your body cues you to come out of the stretch organically.

Somatic Chest and Shoulder Opener

1. Lie on your back, arms down by your sides with palms up.
2. Draw your knees into your chest and breathe deeply here for comfort.
3. As you exhale, let your knees gently fall open to either side to release your lower back.
4. Stay here breathing and feeling your spine settle into the floor beneath you.
5. When you're ready, slowly open your arms out to a T shape with palms facing up.
6. Notice areas of tightness or holding as you expand your chest and shoulders wider.
7. Breathe into tension pockets for at least 3-5 cycles of breath.
8. Bring knees back to center and give your body a hug before gently rolling to your side.

Somatic Spinal Twist

1. Lying on your back, draw your knees into your chest and shift your hips slightly to the left.
2. As you exhale, let your knees fall open to the right side while keeping your upper back grounded.
3. Tune into your breath, allowing your body to settle into any intense sensations in your low back or hips.
4. Remain here for 3-5 breaths, moving further into the twist only if your body cues you to go deeper.
5. Inhale back to center, giving your body a hug with both knees.
6. Repeat slowly on the left side, listening as your body unwinds layers of tension.

3. Mindful Movement Sequences

Any sequence of movements can become somatic through bringing mindful awareness to your sensations. Let go of any idea of how the movements "should" look. Instead, allow your body's needs to guide you in real time.

Some examples of everyday movements to do somatically:

Somatic Cat-Cow

Come to hands and knees. As you inhale, drop your belly and gaze upward into a back arch (cow pose). As you exhale, round your back like an angry cat. Move slowly between these two shapes, noticing how and where your body wants to stretch out emotional tension or holding.

Somatic Diaphragm Release

Lie comfortably with knees bent. Place your hands on your low ribs. As you inhale, feel your ribs expand under your hands. Exhale fully, drawing your belly button towards your spine. Stay here and breathe, allowing your body to relax into feelings of letting go and surrender.

Mindful Walking

Take a short walk moving slowly. With each step, tune into the sensations in your feet and legs. Notice the ground beneath you. Let your breath guide your pace. Bring your awareness fully into your body and the act of walking without needing to get somewhere.

4. Breathwork

The breath is your anchor and guide during somatic exercises. Conscious breathing helps discharge tension from the body while lowering cortisol. Some somatic breathwork techniques include:

Balancing Breath

1. Sit or lie comfortably. Place your hands on your lower belly.
2. As you inhale through your nose, feel your belly expand under your hands.
3. Exhale slowly through your mouth, drawing your navel in towards your spine.
4. Repeat this full, slow breath rhythm for at least 5 rounds, focusing on your hands rising and falling.

Emotional Release Breath

1. Sit or lie in a comfortable position with your eyes closed.
2. Take some relaxing breaths to begin.
3. When you're ready, take a full, deep inhale.
4. Exhale slowly through your mouth, allowing any emotions or relief to release.
5. Repeat as desired, using the exhales to discharge stress and tension from your body.

Somatic Tracking Breath

1. Sit upright with your eyes closed. Place your hands on your thighs.
2. As you inhale, slide your hands slowly up your legs toward your hips.
3. Pause at the top, then exhale and slide your hands back down your legs.
4. Let your breath set the pace. Repeat this slow inhalation and exhalation cycle.

Make the length and pace of your breath complement how your body feels in the moment. There is no need to force any particular rhythm.

5. Guided Body Meditations

There are many free guided meditations available online that lead you through somatic body scans, gentle movements and breath guidance. It can be helpful to listen to these meditations before creating your own somatic exercise routine.

Some somatic-focused meditations to explore:

• Body safety meditation - Visualizes your body as a safe, protected space.
• Body as anchor meditation - Uses the body's sensation as an anchor during mindfulness.
• Body gratitude meditation - Cultivates gratitude for all the functions of your amazing body.
• Body-mind reconnection meditation - Focuses on restoring integration of your body and mind.

You can also search for specific meditations like "releasing trauma from the body", "healing grief somatically" or "somatic exercises for anxiety" to find one that fits your needs.

Creating a Somatic Exercise Routine

Aim to spend at least 10-15 minutes each day engaged in some form of somatic exercise, whether breathwork, gentle stretching, body scanning or mindful movement. Create a routine with a variety of practices that resonate with you. Some tips:

• Start sessions with a simple body scan to build internal awareness.
• Incorporate some gentle somatic stretches after initial scanning.
• Add slow sequences of mindful movement like yoga, tai chi, walking, etc.
• Focus on your breath throughout as an anchor.
• End with a brief relaxation and gratitude for your body.

Stay curious and responsive to whatever feels nurturing for your body each day. Somatic exercises are a non-judgmental exploration, not about progressing. Releasing even small areas of tension brings you into greater presence. With practice, somatic movements become second nature wherever you are - walking down the street, standing in line, waking up in the morning. Your increased capacity for mindfulness will carry through your entire day.

Somatic Exercises for Trauma Recovery

Somatic therapy is a powerful complement to traditional talk therapy or EMDR for releasing past trauma and stressful experiences from the body. Some somatic techniques to try:

Pendulation

Pendulate between regions of tension and areas that feel relaxed or resourced in your body. For example, breathe into tight shoulders then into your calm belly. This helps diffuse traumatic energy.

Grounding

Use your breath, body pressure or imagery to connect with the stable surface beneath you. Feel yourself supported, out of harm's way, with both feet on the ground.

Container Exercise

Imagine a protective bubble of light around your body shielding out negative energy. Affirm this bubble allows only what serves your highest good to enter.

Titration

Briefly bring small amounts of trauma-related sensations into your awareness, then gently return your focus back to the present moment.

Integrate Somatic Exercises Into Daily Life

With practice, you can let go of formal practice times. Start tuning into your body's wisdom throughout your day. Here are some quick somatic practices to try anytime:

• Waiting in line - Soften your knees, relax your shoulders, breathe into your belly
• Stopped at a red light - Feel your sitz bones grounded, spine rising into space, shoulders widening
• Washing dishes - Tune into the warm water, scrubbing motion, tingling in your hands
• Taking a shower - Let the water discharge tension as you scan through your whole body
• Difficult conversation - Maintain soft eye contact, breathing slowly, fingernails pressing into palms

Let go of judging how somatic exercises "should" look - simply find little ways to slip into your body's natural intelligence amidst daily activities. Soon you'll gain the capacity to work through stressful situations with embodied mindfulness, locking trauma safely in the past where it belongs.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.