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Somatic training is a specific form of physical activity and a relatively uncommon method of working with the body. It involves a set of techniques aimed at increasing awareness of bodily sensations and movements, which can help reduce stress and improve posture. Regular somatic practice can have a positive impact on overall well-being and also support physical condition, contributing, among other things, to the development of correct movement patterns. What exactly is somatic training? Which somatic exercises are worth trying? What are the effects of somatization?
Table of contents
Somatic awareness - what is it?
Somatic awareness is a field that focuses on becoming conscious of one’s own body and its movements. It involves perceiving the body from the inside, through a first-person perspective, in which the human body is seen not only as a physical structure but also as a conscious and dynamic entity.
According to existing principles, somatization is based on the belief that the way we think about and perceive our bodies can directly affect our health and well-being. The term originates from the Greek word soma, meaning “living body,” and the concept itself dates back to the turn of the 19th and 20th centuries.
Since somatics centers on internal bodily experience, somatic training focuses mainly on sensation, awareness, and perception of movement. Practices based on somatics incorporate a range of techniques designed not only to enhance body awareness but also to improve posture and develop efficient movement patterns.
Somatic training - what is it?
Somatic training is designed to restore natural and correct movement patterns by reducing stress and tension while increasing body awareness. These activities teach effective and efficient ways of moving, with the added goal of expressing emotions through physical motion.
Somatic exercises emphasize personal sensations and experiences. This unique form of physical activity focuses on the connection between body and mind, which can help improve movement and restore emotional balance.
Somatic training includes stretching, relaxation, and stabilization exercises. These practices are often viewed as a type of movement therapy that engages the nervous system through three key mechanisms:
- activation of afferent nerves, which transmit signals from the body to the brain;
- neuroplasticity, where repeating movements helps strengthen effective motor patterns;
- improvement of vagus nerve tone by enhancing the vagal brake.
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Who can perform somatic exercises?
Somatic training is a low-intensity form of activity, which means that somatic exercises can be practiced by almost anyone, regardless of age or fitness level. Because of their gentle nature and potential therapeutic benefits, these exercises are especially recommended for individuals dealing with chronic back pain, as well as those experiencing high levels of stress or muscle tension.
Somatic exercises can also be helpful for people struggling with muscle stiffness, and are particularly beneficial for older adults who wish to maintain good physical condition. This form of activity is ideal for those looking to improve posture and body awareness, and it can serve as a supportive practice for athletes and physically active individuals, offering a way to calm the body and balance their regular workouts.
Somatic exercises can be done anywhere, at any time of day. These simple yet effective movements can be incorporated into daily routines and performed in as little as 5 minutes per session. Practicing them regularly can deliver noticeable benefits almost immediately, helping to reduce stress within minutes after completion.
What does somatic training look like?
Somatic training consists of gentle, slow-paced exercises that differ significantly from traditional workouts typically performed in a gym or fitness studio. These movements are designed to be done with mindful attention, focusing on the sensations arising from within the body. During somatic exercises, breathing should be synchronized with each movement to enhance awareness and promote relaxation.
As with any form of physical activity, a proper warm-up is recommended before beginning somatic training. This helps to loosen the body and prepare it for movement. The main part of the session should include exercises that mobilize the spine or support overall stability. Throughout the workout, it is essential to stay focused on relaxation, mindful breathing, and the precise execution of each movement.
To finish the session, it’s beneficial to spend a few minutes in meditation. This final step allows the body and mind to integrate the effects of the training and further supports a sense of calm and balance.
Somatic exercises - examples
Somatic training helps develop a deeper understanding of your body, its needs, and how it functions. To reduce stress and manage muscle tension, which often leads to pain and discomfort, consider incorporating the following exercises into your routine:
- Body tapping - Gently clench your fist and tap various parts of your body. This simple technique can stimulate the nervous system and help relieve stress.
- Eye movement with breathing - Lie on your back with your legs straight and knees extended. Clasp your hands behind your head. Take a deep breath and, without moving your head, shift your gaze as far to the right as possible. Hold this position for about 30 seconds while maintaining calm, steady breathing. Then relax and repeat the same movement on the left side.
- Gentle back extension - Lie on your stomach with your legs straight and hip-width apart. Place your hands shoulder-width on the mat. Engage your core muscles and gently lift your upper body, shifting your weight onto your hands. Focus on the sensations in your lower back and hips while breathing deeply. Hold for 30 seconds, then return to the starting position and repeat the exercise.
- Rolling a ball on your stomach - This exercise requires a small ball, which can help support digestive function. Gently roll the ball from one side of your abdomen to the other while lying down. This movement may positively influence the gut-brain axis, promoting relaxation and internal balance.
- Leg rotation - Lie on your back with your legs straight and your arms relaxed alongside your body. Focus on one leg and begin to slowly rotate it outward. Perform the movement with full attention and control, avoiding any sudden or rushed motions. Once you’ve reached the furthest comfortable point of rotation, return to the starting position and repeat the exercise with the other leg.
Somatic training - effects
Somatic training, whether practiced at home, in the gym, outdoors, or while traveling, can positively influence how the body functions, improving quality of life and supporting both physical health and mental well-being.
Available data suggest that low-intensity movement can not only enhance body awareness but also calm the mind, reduce stress, and ease muscle tension. Additionally, somatic exercises can encourage more conscious movement in daily life, helping to expand range of motion and improve muscle flexibility, which in turn supports overall body mobility.
Moreover, somatic training may improve posture, lowering the risk of posture-related issues, and enhance physical performance in athletes. It can also contribute to better sleep quality and more restful nighttime recovery. Studies show that this form of movement may reduce somatic pain caused by muscle tightness, stress, or poor posture by intentionally releasing tension and restoring a sense of internal balance.
Somatic exercises can also support learning conscious breathing and help with emotional regulation. These activities are not aimed at achieving visible or measurable results, but rather at reaching a state of balance and harmony between the body and mind.
Somatic training - opinions
People who practice somatic training often highlight the variety of techniques used during the sessions, as well as the beneficial impact of somatic work on reducing stress and nervous tension.
Among those who engage in somatic exercises regularly, opinions are generally positive – many emphasize how this form of movement increases body awareness and helps alleviate negative emotions.
Somatization - summary
Somatic training is an unconventional form of physical activity that focuses heavily on the internal sensations of the body. It is a method of working with both body and mind that can help reduce stress, relieve muscle tension, and minimize pain and discomfort.
Somatization can be incorporated into the daily routine of almost anyone, regardless of age or fitness level. It involves slow exercises that emphasize not only precise movements but also conscious breathing and awareness of one’s emotions.
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