How often do we think about what our body needs before exercising? Most of the time, the focus is on what our body can do – how many reps, how many minutes and how much weight it can lift before reaching the point of exhaustion. Somatic exercise is different. Rather than performing mindless reps, somatics is a movement practise that focuses on the internal perception of the body, emphasising how it feels rather than how it looks.
“The primary purpose of somatics is to reconnect the brain to the body, undo habitual movement patterns, and promote a natural state,” says Francesca Melluzzi, somatic movement therapist. “It aims to empower individuals to fix themselves by fostering autonomy and addressing sensory motor amnesia, which is where muscles have forgotten how to switch off.”
It’s a welcome change from the usual super-intense fitness fads.
While somatic movement is often compared to yoga – the two are very different. “Somatics is an exploration, not an exercise,” points out Nahid de Belgeonne, somatic movement coach, author of Soothe, the book your nervous system has been long for and founder of The Human Method. The focus is on physical sensations, emotions and feelings as opposed to the end result, or what the movement looks like.
Intrigued? Below, we ask expert coaches what somatic exercise involves, exactly, as well as the key benefits and top tips to practise at home.
What is somatic exercise?
Somatics is used to describe movement of the body. The term ‘somatic’ comes from the Latin word SOMA, meaning ‘the living body’. “Thomas Hanna, an American philosopher and pioneer of neurology, founded the field of somatics in the 1970s,” says Belgeonne. “He was trained by Moshe Feldenkrais, an engineer and physicist who devised his own relearning method that taps into brain-to-body communication.”
While there are several different methods being used today, all somatic practises share the same goal: to increase awareness during movement, connecting the mind and body. “Connecting to our internal body through somatic movement facilitates self-awareness,” says Gabriella Espinosa, somatic movement teacher and founder of Women’s Body Wisdom. “It allows us to listen in to the signals the body sends when it needs nourishment, movement, rest, healing and comfort.”
To paint a clearer picture, the practise involves making small, considered movements. “In order to experience its benefits, somatic movement should be performed as slowly as possible, preferably with the eyes closed to really connect with the body and gain an understanding of what it needs,” adds Espinosa. Your internal needs will then guide the movement to release any tension.
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What are the benefits of somatic exercise?
According to the experts, there are several. In terms of physical benefits, “somatic movement can improve muscular pain, fibromyalgia, arthritis, as well as supporting issues like digestion, hormones, and sleep,” lists Melluzzi. “It helps the body return to its natural state by addressing habitual movement patterns stored in the brain, promoting muscle relaxation, and enhanced overall physical well-being.”
On top of the physical benefits, somatic movement is believed to have several mental health benefits, too. “It can be effective in alleviating anxiety, depression, and stress,” adds Melluzi. “The practice addresses both the external and internal aspects of the body, contributing to emotional regulation and providing relief from chronic conditions associated with mental health.”
To expand on this further, Belgeonne shares an example. “If you’re anxious, your body will respond – you may sink into your chest and hold your arms and shoulders tightly. You may clench your jaw or suffer from stomach issues. To help, I will look at your patterns of movement and tension to help you release them. Now, your body will send signals of release and calm back to your brain which means the anxiety can loosen its grip. With ongoing somatic movement, you can retrain your brain to think and feel differently.”
What are some examples of somatic exercise?
Keen to give it a go? Ahead, Melluzzi breaks down three easy-to-do somatic exercises that you can try at home:
1. Body scan: Lie on your back, extending arms and legs. Notice differences in weight distribution on the low back, feet, neck, and shoulders.
2. Washrag: Lie on your back with your knees bent and arms outstretched in a T-shape. Rotate arms and drop legs to one side, holding tension before slowly releasing. Repeat on the other side.
3. Arch and flatten: Lie on your back with bent knees. Arch the low back and tuck the chin, then slowly release. Flatten the low back and extend the neck, holding tension before releasing.
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Who is somatic exercise suitable you?
Somatic movement is suitable for a wide range of individuals seeking a holistic approach to physical and mental well-being. “Whether dealing with chronic pain, stress, or a desire for mind-body connection, somatics can be tailored to various needs,” says Melluzzi. “My clients range from anxious 20-year-olds, burned out 45-year-olds to 80-year-olds with Parkinsons,” adds Belgeonne.
What happens during a session with a somatic movement coach?
“During a somatic movement session, individuals can expect a personalised exploration of their internal body sensations,” says Melluzzi. “The coach will guide exercises to address specific concerns, fostering awareness and promoting relaxation.” Belgeonne, who runs an online clinic, will begin her sessions on the floor – “I’ll guide them through small and considered movements designed to unlock their movement patterns. When you hold tension in one place, the whole system will be affected – it’s a little like knitting, a pull in one place will affect the wool in another.”
