Easy Somatic Exercises for Beginners: 28 Days of Somatic Release to Dissolve Tension and Find Peace: Brienne Turner: Trade Paperback: 9798879016017: Powell's Books (2024)

FAQs

Do somatic exercises help you lose weight? ›

Although by itself, somatic movement will likely not result in weight loss, it can be a great addition to your usual fitness routine, because of all the benefits we listed above. The truth is that losing weight is a mental game just as much as it is physical.

Four sets of Somatic Exercises that could be useful for trauma survivors are grounding; quieting and flow; mindful breathing and progressive relaxation in the body. Each exercise focuses on moving your body mindfully, all the while observing the physical sensations and how they develop.

It is also observed that an individual can reduce their body fat by an average of 1.5% and waist circumference by 2.8 cm by walking for 50-70 minutes 3 times per week. Jogging and Running are considered to be the king of weight loss exercises. These exercises are total body integrated exercises.

Research indicates that abdominal massage may decrease abdominal circumference. This is likely a result of reduced bloating and water retention. However, studies also showed that abdominal massage didn't cause people to eat less. You'll still need willpower and other tools to help with that!

“It's also possible that those who regularly practice somatic movements will improve their posture, range of motion, balance, and flexibility.” In fact, a 2020 review studied somatic exercise as a potential tool for relief in those with chronic pain and concluded that its tactics are promising.

Physical pain and tension that is not the result of any other medical condition. This can happen anywhere in the body, and for trauma survivors, it is most commonly held in the core of the body, the stomach, abdomen, and low back, as well as the upper torso, chest, shoulders, and spine.

SomaShare is a free app that brings practical, easy-to-follow tools and a communal space to support people in deep healing and transformation.

What exercises release trauma from the body? ›

One of the most common types of Trauma Release Exercises is stretching, which can relieve muscle tension. These stretches might include sitting in a hip squat to release chronic stress or doing wall sits to lessen deep tension. The Spiral Technique is another common Trauma Release Exercise.

Several studies show the positive effects of a type of somatic therapy called eye movement desensitization and reprocessing (EMDR). In EMDR, the client recalls traumatic experiences while moving their eyes from left to right.

Physical symptoms such as headaches, nausea, or dizziness can often accompany the release of trauma. These symptoms may arise seemingly out of nowhere and can be perplexing to those experiencing them. The nervous system, having been in a prolonged state of alert, begins to normalize, causing various physical reactions.

Somatic therapy should be done with a therapist, but there are some somatic experiencing exercises you can do on your own. Doing things like breathing exercises, relaxation, and meditation can help a person find some relief throughout their everyday life, along with seeing a somatic therapist.

Somatic exercises are widely accessible, requiring no equipment or specific physical skills. Benefits include pain and stress relief, improved emotional awareness, and better posture and balance, making the practice beneficial for various mental health conditions and symptoms.

Somatic exercises are different from your typical HIIT or weight-lifting workouts. They're slow. They're intentional. They focus on the mind-body connection, allowing you to better understand where you hold certain tensions and emotions within your body.

It's not yet clear if whole-body vibration provides the same range of health benefits as exercise you actively engage in, such as walking, biking or swimming. Some research does show that whole-body vibration may help improve muscle strength and that it may help with weight loss when you also cut back on calories.

Though, it won't get rid of stomach fat. It helps you practice contracting your transversus abdominis. Some people struggle to contract their deep abdominal muscles during other core exercises. Practicing the stomach vacuum regularly can help you better familiarize yourself with these muscles and better contract them.