WHAT ARE SOMATIC WORKOUTS?
Somatic workouts can relieve stress and re-balance your nervous system within just a few minutes.
Somatic workouts have been gaining more attention lately, as they have a profound impact on our physical and mental well-being. In this article, we'll explore what somatic workouts are, their background, how they work, and practical examples from NEUROFIT.
What Are Somatic Workouts?
Somatic workouts are exercises focused on enhancing the body's internal awareness. They emphasize the mind-body connection, aiming to improve physical movement and emotional balance.
Unlike traditional workouts that target muscle groups, somatic workouts prioritize the balance of the nervous system.
Background of Somatic Workouts
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.
Key Principles of Somatic Workouts
Mind-Body Connection: Enhances the communication between the brain and body.
Internal Awareness: Focuses on perceiving and understanding internal sensations.
Mindful Movements: Uses conscious movements and breathing patterns to reset the nervous system.
Self-Regulation: The goal is to recalibrate the body's stress responses, shifting the nervous system towards regulated states:
The NEUROFIT Ring shows the six possible nervous system states, and the transitions between them.
How Do Somatic Workouts Work?
Somatic workouts work by engaging the nervous system in a way that promotes relaxation and balance. They include a series of exercises designed to release tension, promote clarity and restore nervous system balance.
Mechanisms of Action
1. Afferent Nerve Activation: These exercises stimulate the afferent nerves, which send signals from the body to the brain. This process helps recalibrate the nervous system, aiding in stress reduction and emotional regulation.
2. Neuroplasticity: Repeated somatic exercises can rewire the brain's neural pathways, leading to more efficient movement patterns and a balanced nervous system.
3. Vagal Tone Improvement: By strengthening the vagal brake, these workouts enhance the nervous system's ability to switch between states smoothly.
4 Somatic Workout Examples from NEUROFIT
At NEUROFIT, we use the power of somatic workouts to help our members achieve a more balanced nervous system and shut off their stress response within minutes. Here are some practical examples:
1. Body Tapping
Body Tapping is a versatile somatic exercise designed to enhance interoception - the sense of the internal state of the body. By tapping different areas of the body with balled fists, you can stimulate your nervous system, increasing bodily awareness and reducing stress. This exercise is particularly beneficial for those experiencing chronic anxiety or tension.
2. Eye Press Breathing
Eye Press Breathing combines gentle eye pressure with deep breathing to activate the parasympathetic nervous system. This exercise is excellent for high-energy individuals looking to switch off their nervous system and achieve a state of calm. It’s a favorite among our members before bedtime, known for its immediate calming effects.
3. Belly Ball Rolling
Belly Ball Rolling is an exercise that engages the enteric nervous system, which is often referred to as the "second brain." This simple yet effective exercise involves rolling over a small ball or folded-up blanket with your abdomen, which helps release tension and improve gut health. This can lead to significant reductions in stress, as well as improvements in digestive function.
4. Cannon
Cannon combines breath retention and intentional muscle tension with powerful exhales and muscle releases to squeeze out stored stress and tension from the body. It's a favorite among our community for resetting the nervous system when in the fight-or-flight state.
Signs, Symptoms, and Causes of Nervous System Dysregulation
Understanding the signs and symptoms of a dysregulated nervous system can help you recognize when somatic workouts might be beneficial.
Signs and Symptoms
Chronic Stress: Persistent feelings of stress and anxiety.
Emotional Volatility: Frequent mood swings and irritability.
Physical Tension: Unresolved aches and pains in the body.
Digestive Issues: Gut issues like bloating, indigestion, and diarrhea.
Sleep Disturbances: Difficulty falling or staying asleep.
Causes
Trauma: Past traumatic experiences can lead to chronic nervous system dysregulation
Chronic Stress: Ongoing stress changes the body's physiology and builds up in the body:
Chronic stress builds up in the nervous system, leading to mental and physical health challenges.
How to Add Somatic Workouts To Your Routine
Somatic workouts can be easily added into your daily routine to improve overall well-being - they're highly accessible, as you don't need any equipment to do them. Here are some practical ways to do so:
Daily Routine Integration
Morning Routine: Start your day with a somatic exercise like Body Tapping to awaken your senses and prepare your body for the day ahead.
Midday Break: Take a break from work to perform Belly Ball Rolling, which can help reduce midday stress and improve focus.
Evening Wind-Down: Use Eye Press Breathing as part of your bedtime routine to promote relaxation and improve sleep quality.
The NEUROFIT App's smart exercise library matches you with somatic exercises that relieve stress within three minutes.
Frequently Asked Questions About Somatic Workouts
What are somatic workouts?
Somatic workouts are exercises designed to reduce stress, enhance the body's internal awareness, and improve the mind-body connection by focusing on the nervous system.
How do somatic workouts help with stress reduction?
Somatic workouts engage afferent nerves, stimulate neuroplasticity, and improve vagal tone, which helps to reset the nervous system and reduce stress within minutes.
Can anyone perform somatic workouts?
Yes, somatic workouts are suitable for people of all ages and fitness levels. They involve conscious, intentional movements that can be easily adapted to your needs.
How often should I perform somatic workouts?
For optimal benefits, adding somatic workouts into your daily routine is recommended. Even just five minutes a day can make a big difference.
Somatic Workouts: Reset Your Mind And Body In Minutes
Somatic workouts are a powerful way to enhance your physical and mental well-being by focusing on the nervous system. At NEUROFIT, we've seen firsthand how these exercises can transform lives, helping our members reduce stress, improve bodily awareness, and achieve a balanced nervous system.
The NEUROFIT App's guided nervous system program is designed to reduce stress and resolve burnout within a few weeks.
