Any form of exercise can be practiced as a form of ‘somatic exercises’ or as a ‘somatic workout’. Almost any movement can be beneficial for somatic healing and emotional release when done with very intentional mind-body techniques that are somatically focused.

Somatic exercises focus on awareness and feeling the sensation of the body during movement to help relieve tension and promote overall physical and mental wellbeing. This approach to bodywork utilizes the mind-body connection.

A workout is considered “somatic” when it emphasizes a deep focus on internal bodily sensations and awareness during movement, prioritizing the mind-body connection rather than achieving specific fitness goals, often involving slow, gentle movements with the intention of listening to how your body feels throughout the exercise.

Key aspects of a somatic workout:

• Intentional awareness:

Paying close attention to how your body feels during each movement, noticing tension, release, and subtle sensations.

• Gentle movements:

Avoiding forceful or strenuous motions, instead opting for slow, controlled movements.

• Mind-body connection:

Actively connecting your mental focus to your physical sensations.

• No specific goal:

Focusing on the quality of movement rather than achieving a certain outcome like lifting a specific heavy weight or reaching a specific range of motion.

Examples of common exercises practices that are more naturally ‘somatic practices’:

• Yoga: When practiced with deep awareness of breath and body sensations
• Tai Chi: Slow, mindful movements with emphasis on body awareness
• Pilates: When done with a focus on internal sensations and alignment
• Somatic Stretching: Gentle stretches designed to release tension and connect with the body
• Body scans: Deliberately scanning your body to identify areas of tension or discomfort

However, you can also turn any type of exercise like strength building or a cardio workout into a form of somatic exercise by doing the following:

1. Intentionally take the approach that it is a ‘moving meditation’
2. Focus on connecting each breath with each movement, moment to moment
3. Align your inhale and exhale with force and flow – Exhale against force (example exhale as you light the weight, inhale as you release it)
4. Focus your mind on the specific muscle you are working – build your mind-body connection

When you practice this form of embodied exercise and increase your mind-body connection with each movement the results are (over time) that you not only experience somatic healing benefits such as stress reduction and more mindfulness but also develop a stronger, more balanced physique that is also less prone to injury.

If you want to learn an expansive set of tools to practice somatic healing for your own body and loved ones, or to start a career as an Integrative Somatic Practitioner visit: Integrative Wellness Academy