Somatic Exercise
Trauma doesn't just leave a mark on the psyche, it can become encoded in our physical tissues, our breath, and the way we move. Somatic exercises help us reconnect with these embodied experiences and facilitate their release. Somatic exercises are powerful tools for healing trauma held within the body.
When we experience trauma, our nervous system gets thrown into overdrive, often getting stuck in a "fight-or-flight" state. This can lead to chronic tension, tightness, and disconnection from our bodies. Somatic exercises, through gentle movement and body awareness practices, allow us to build a safe space for that frozen energy to be acknowledged and released.
Somatic exercises aren't about forcing out emotions or reliving the trauma. Instead, they focus on cultivating curiosity and gentle exploration of your internal sensations. Are your shoulders carrying tension? Is your breath shallow? By noticing these physical experiences without judgment, we can begin to understand how trauma is manifesting in the body.
There is a tremendous range of somatic exercises, from gentle shaking and rocking to body scans and focused breathing techniques, the key is to find a practice that feels safe and supportive for you. As you connect with your body in this way, you can begin to discharge the pent-up energy associated with trauma and move towards a state of greater relaxation and regulation. It's important to remember that somatic exercises are often most effective when practiced alongside a trained therapist. A therapist can help you navigate any emotional responses that may arise and create a safe container for your healing journey.
So, if you're looking to heal from trauma and reconnect with your body, somatic exercises offer a powerful and gentle path forward. Remember, your body holds immense wisdom, and by listening to its messages, you can begin to rewrite the narrative of your trauma and experience a deeper sense of wholeness.
The evidence for somatic exercise in trauma healing is still evolving, but it's a growing field with promising results. Studies have shown that somatic therapies can:
Reduce PTSD symptoms: Research suggests a decrease in physical and emotional symptoms associated with PTSD, including anxiety, depression, and chronic pain
Improve body awareness: Somatic exercises enhance interoception, or the ability to sense what's happening inside your body. This heightened awareness allows you to better understand and manage your nervous system's response to stress
Promote nervous system regulation: By focusing on gentle movements and calming breathwork, somatic exercises can activate the parasympathetic nervous system, promoting relaxation and a sense of safety
Now, what makes an exercise "somatic" isn't just the specific movement itself. Here are some key characteristics:
Internal focus: The emphasis is on paying attention to your body's internal sensations, not achieving a perfect external form.
Mind-body connection: The exercise fosters a connection between your thoughts, emotions, and physical sensations.
Non-judgmental awareness: Somatic exercises encourage you to observe your body's responses without judgment, creating a safe space for healing.
Gradual progression: The exercises are designed to be gentle and gradually increase in complexity, respecting your body's pace of healing.
Some yoga practices, tai chi, and mindful movement meditations can also be considered somatic when they incorporate these core principles. Moving in ways that allow us to connect deeply with our corporeal forms that we can physically move through emotion.
“Above all, do not lose your desire to walk. Everyday, I walk myself into a state of well-being & walk away from every illness. I have walked myself into my best thoughts, and I know of no thought so burdensome that one cannot walk away from it. But by sitting still, & the more one sits still, the closer one comes to feeling ill. Thus if one just keeps on walking, everything will be all right.”-Søren Kierkegaard
The most important aspect is finding a somatic practice that resonates with you and creates a sense of safety and exploration within your body. This is where a qualified therapist can be a valuable guide, tailoring exercises to your specific needs and supporting you through the healing process.