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What is somatic exercise? Exploring the mind-body connection

Introduced in the 1970s by philosopher Thomas Hanna, somatics refers to a discipline that explores the relationship between the mind and body though movement.

Somatic exercise is a sensory practice that promotes mindful movements to enhance your awareness of your body’s internal sensations.

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What are somatic exercises?

Somatic exercises are a mindful movement practice, designed to help you develop a deeper awareness of your body. Unlike conventional exercise, it emphasises internal bodily insight over external achievements.

Dr. Clayton Skaggs, Licensed Chiropractor and CEO of the Central Institute for Human Performance, Missouri, USA explains that somatic exercises encourage slow, deliberate actions that help identify and release habitual tension to re-educate your nervous system.

He says: "Unlike traditional forms of exercise that target strength, endurance, or physical appearance, somatic exercises prioritise the quality of movement and internal feedback, making them a unique approach to promoting overall well-being."

Nelin Krull, Registered Physical Therapist, Toronto, Canada adds that somatic exercises focus on what you feel in your body as you experience it.

"'Somatic' refers to a mindful practice that encourages the cultivation of the mind-body connection," she says. "The philosophy behind somatics hinges on one simple idea - you need to feel things in order to heal them. Feeling, rather than thinking allows us to drop into our bodies and become more attuned to its needs."

What does somatic exercise involve?

Through slow, mindful movement, somatic exercise incorporates various techniques to enhance awareness of your body's internal signals. It typically requires minimal equipment, such as a comfortable mat or chair.

According to Skaggs, these techniques may include:

  • Body scanning - tuning into different areas of your body to detect tension or discomfort.

  • Breathing exercises - to promote relaxation and deeper sensory engagement.

"Various styles - such as the Feldenkrais Method, Hanna Somatics, the Alexander Technique, and Body-Mind Centering - offer distinct approaches to enhancing movement awareness," he says. "Yet they all share the common goal of improving how you perceive and control your body."

Krull explains that the core of somatic exercise is learning to listen to your body as you move - acknowledging its messages with acceptance rather than judgement.

"The actual exercise itself can be anything from lifting weights, to yoga, or just dancing in your kitchen to your favourite song," she describes. "There is a growing trend in the fitness world and on social media of doing somatic hip exercises or stretches to release trauma stored in your hips or for weight loss.

"At its foundation, the incorporation of mindfulness into these hip exercises is of huge benefit. However, in the spirit of honouring what your body needs, you can't force emotions to be released. Nor can you force weight to fall off of you."

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Are somatic exercises effective?

Some people find that somatic exercises help them certain health issues - such as long-term, stress and movement disorders.

Skaggs says: "They are often used to alleviate conditions such as long-term back pain, fibromyalgia, and tension headaches by encouraging a gentle release of physical tension and improving motor control."

He warns, however that while limited research and subjective reporting supports their effectiveness in enhancing posture, reducing pain, and improving wellbeing, they must be incorporated as part of a comprehensive treatment plan.

"It is important to recognise that while many experience significant improvements, somatic exercises are most effective when combined with other therapeutic approaches. They should not be relied upon as a sole treatment," he says.

"The most valuable aspects of somatic exercises are sensory and self awareness. The slower you move, the more you feel. The more you feel, the more you learn. The more you learn, the better you move."

Do somatic exercises make you emotional?

People who practice somatic exercises may have a surge of heightened emotions either during or after a session. This emotional release is often a natural response as the body lets go of stored tension and reconnects with deeply held sensations or memories.

Krull explains that when trauma is stored in the body, the mind often subconsciously disconnects from those areas as a protective mechanism. This distancing redirects attention away from the physical regions where the trauma resides, creating a disconnection between mind and body.

"Somatics consciously brings attention to the area of your body you're working on, and this can bring about the emotions that were stored with that trauma," she says. "Emotions that maybe we weren't allowed to feel - or we weren't able to feel - at the time of the trauma can now have a channel to be released in a safe space."

Skaggs adds that these emotional responses are a positive part of your journey toward greater self-awareness and relaxation.

"Most first-person experiences through somatic practices are exciting as they start many patients and clients with an understanding of their issues," he describes. "Somatic exercise is a valuable asset for people to understand that they have control of their body and pain."

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How often should I do somatic exercises?

How often you practice somatic exercise depends on your individual needs, goals, and what feels right for your body.

Skaggs offers the following recommendations:

  • Beginners - start with short sessions of 10–20 minutes, two to three times per week. As your comfort and body awareness grow, gradually increase the duration and frequency.

  • Experienced practitioners - consider incorporating somatic exercises into your daily routine to maintain and deepen your connection with body awareness.

Krull says: "When it comes to frequency, as long as you are not forcing anything, you are unlikely to do harm. Any program or protocol that specifies a regimen that doesn't feel right for your body, should be used with caution."

For some, somatic exercise is more than just a movement practice - it reflects a shift in how healthcare connects with the human body. By developing awareness and listening to your body, somatic practitioners believe that becoming more attuned can help manage and identify health issues such as long-term diseases and trauma by recognising subtle changes within the body.

However, somatic exercise should not replace conventional medical care. It’s important to avoid self-diagnosis and always consult with qualified healthcare providers for your personal medical needs.

Article history

The information on this page is peer reviewed by qualified clinicians.

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