WHAT ARE SOMATIC EXERCISES?
Somatic exercises can help you reduce stress and reset your nervous system within a few minutes.
Somatic exercises are an excellent way to relieve stress, improve well-being, and enhance mental clarity within just a few minutes.
But what exactly are somatic exercises, how do they work, and how can you best use them in your daily routines? Let's break it down.
What Are Somatic Exercises?
Somatic exercises combine physical movements and breathing patterns to improve body awareness and release stress from the body. They're a highly effective way to reduce stress within just a few minutes. Unlike traditional workouts that focus on muscle strength or conditioning, somatic exercises aim to improve the mind-body connection by resetting the nervous system.
How Do Somatic Exercises Work?
Somatic exercises work by engaging the nervous system to release pent-up stress from the body and improve mind-body awareness. They achieve this with movements that encourage the brain to re-establish communication with muscles and other tissues. This process helps to reset the nervous system, promoting relaxation or clarity, and reducing stress.
Our NEUROFIT App data has shown that our 95% of our community is able to relieve real-time stress within just 5 minutes of somatic exercises, highlighting how effective they are in shifting the nervous system back into regulated states at the top of the NEUROFIT Ring:
The NEUROFIT Ring shows the six possible nervous system states, and the transitions between them.
The History of Somatic Exercises
The concept of somatic workouts stems from somatics, a field of study that views the body as an integrated whole. This approach has roots in various disciplines, including dance, martial arts, and physical therapy. Pioneers like Thomas Hanna and Moshé Feldenkrais developed methods to increase bodily awareness and improve movement patterns.
Signs and Symptoms of a Dysregulated Nervous System
Before diving into practical examples, it's helpful to recognize the signs of a dysregulated nervous system:
Chronic stress or anxiety
Difficulty sleeping or relaxing
Emotional imbalances or mood swings
Physical tension or chronic pain
Frequent infections, sickness or immune system problems
If you experience any of these symptoms, I'd suggest adding somatic exercises to your daily wellness routine.
3 Somatic Exercises You Can Do At Home
At NEUROFIT, we have developed a range of somatic exercises tailored to various needs. Here are three practical examples:
1. Body Tapping
How it works: Body tapping involves gently tapping different parts of your body with balled fists. This simple exercise helps to increase body awareness and stimulate the nervous system.
Steps:
1. Start by standing comfortably.
2. Using balled fists, tap your chest, arms, shoulders, head, and down to your legs.
3. Focus on the sensation of tapping, and breathe deeply.
4. Continue for 2-3 minutes.
Benefits: Our app data has shown Body Tapping to be a great exercise for reducing stress quickly and resetting the nervous system.
2. Eye Press Breathing
How it works: This exercise combines gentle pressure on the eyes with deep breathing to promote relaxation and reduce nervous system activation.
Steps:
1. Lie down in a comfortable position.
2. Place your wrists over your closed eyes, applying gentle pressure.
3. Inhale deeply through your nose into your lower belly.
4. Exhale slowly through your mouth.
5. Continue this breathing pattern for 2-3 minutes.
Benefits: Within our community, app members use Eye Press Breathing to calm the nervous system, reduce anxiety, and improve sleep quality.
3. Sacred Rage
How it works: Sacred Rage involves controlled physical movements to release pent-up anger and frustration. It's a powerful way to discharge trapped sympathetic energy, anger and frustration.
Steps:
1. Stand in a safe, open space where you can make noise and express yourself
2. Grab a pillow or medicine ball.
3. Raise the pillow above your head and inhale.
4. Slam the pillow down against the ground and exhale powerfully.
5. Don't be afraid to express yourself - loud exhales or even shouting can help to release pent up sympathetic energy.
5. Continue for 2-3 minutes, then take a moment to notice how the energy in your body has shifted.
Benefits: Sacred Rage is excellent for releasing trapped emotions and anger, reduce tension, and promote greater emotional balance and clarity as a result.
Personal Insights from NEUROFIT
My husband Andrew and I founded NEUROFIT after experiencing the profound impact of nervous system regulation on our lives. My journey began after the sudden passing of my father, which led to many years of chronic stress and burnout.
The NEUROFIT App's guided nervous system program is designed to reduce stress and resolve burnout within a few weeks.
The NEUROFIT App's smart exercise library matches you with somatic exercises that relieve stress within three minutes.
Frequently Asked Questions
What are somatic exercises?
Somatic exercises combine physical movements and breathing patterns to reduce stress quickly, enhance body awareness and release stored tension by engaging the nervous system.
How do somatic exercises work?
Somatic exercises work by promoting the mind-body connection through physical movements and breathing patterns that reset the nervous system, reduce stress, and clear out tension from the body.
Who can benefit from somatic exercises?
Anyone experiencing chronic stress, anxiety, physical tension, or emotional imbalances can benefit from somatic exercises.
How can I start adding somatic exercises to my daily routine?
Start with simple exercises like Body Tapping, Eye Press Breathing, or Sacred Rage. Your results will be best with consistency - aim for at least a 3-5 minutes of practice daily.
By understanding what somatic exercises are, how they work, and using the practical exercises above, you can take a proactive step toward a healthier, more balanced life. And to get personalized exercise recommendations, download the NEUROFIT app to begin your nervous system + somatics journey today.
