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What Are Somatic Practices?

Woman in peaceful room, facing sunny window, using self-calming techniques, breathing and meditating.

The word somatic means "of the body". Rather than focusing on performance or fitness goals, somatic practices invite you to turn inward and focus on inner, physical sensations. As you pay attention to how you feel while doing the practices, your body is guided out of stress and into a state of balance and calm.   

 

Somatic, body-based practices are:

  • simple and effective
  • may incorporate slow, gentle movements
  • can include non-structured breathing practices.

They help you to:

  • reconnect with your body
  • release stored tension
  • calm your nervous system.

Why Somatic Exercises Work

  • They calm the nervous system: Slow, mindful movements signal to your body that it’s safe to relax. Slow, intentional movements are better at releasing stress and stored trauma. 
  • They release held tension: Stress often lingers as muscle tightness or bracing patterns in the muscles and fascia. Somatic practices gently unwind these.
  • They build self-awareness: By noticing how stress feels in your body, you gain tools to respond earlier and more effectively.
  • They restore energy: When your body isn’t stuck in stress mode, you free up energy for creativity, focus, and joy.

Somatic body-based exercises are more than techniques—they’re a way of cultivating a kinder relationship with yourself. They remind your body that it’s safe to slow down, to let go, and to rest when needed.

Somatic exercises give you practical tools to regulate stress in the moment and create lasting balance over time. They’re simple, effective, and available to you anytime you need to slow down, reset, and return to yourself.

Simple Techniques You Can Try

  • Somatic breathing: Deep, relaxed breathing signals safety to your nervous system. Take a deep breath in through your nose. Do not force the breath, just relax your belly and allow the air to flow in as much as possible. There should be no tension or concern about performance. Breathe out through your nose, allowing the air to escape naturally. 
  • Grounding: Press your feet into the floor to feel steady and supported. Sitting comfortably in a chair with your feet flat on the floor is also calming to the nervous system. 
  • Gentle movement: Simple stretches or small, mindful movements to ease stiffness and calm the mind.
  • Body scans: Tune into your body, notice areas of tension and invite them to soften. 
Close Up Hands woman sitting cross legged in peaceful place doing self-calming breathing in meditation pose