Introduction to Somatic Exercise: A Body-Based Approach to Stress Relief

 In today’s fast-paced world, stress is almost a constant companion. Whether it’s the ping of emails, looming deadlines, or even just the everyday demands of life, our nervous system rarely gets a break. That’s where somatic exercise comes in—a gentle, body-centered approach that can help you reconnect with your body and release the tension that’s built up over time. The main function of somatic exercise is stress relief. There can be other benefits, like strength building from yoga or weight loss from walking, but the most life changing benefit is the stress relief. 

I have gained interest in somatics as I have done the more intense training blocks for marathon training. Yes, marathons increase stress on my body, so I have learned that taking recovery and rest days is essential to successs. To be able to help clients with cancer, I have also have become a Metabolic Terrain Advocate where one of the Terrains of Metabolic health is Stress and Biorythms. It shows up as a top 3 Terrain about 60% of the time. It's a real issue. It makes sense, because stress is just change, and we all go through changes daily. Some stresses are more intense than others. Grief, loss, an intensely stressful job, having small children, losing a job, or moving. Even just having a meeting on your calendar that was important but it gets cancelled. Stress. Tension. Need to release. 

What Is Somatic Exercise?

“Somatic” comes from the Greek word soma, meaning “the living body.” Somatic exercises are movement practices that emphasize internal physical perception and experience. Rather than focusing on how a movement looks, somatic work is all about how it feels. These exercises are typically slow, mindful, and often done lying down, making them accessible to nearly everyone.

One of the core principles is bringing awareness to habitual patterns of tension in the body. These might be patterns we’ve picked up over years—like hunching shoulders at a desk, clenching the jaw, or tightening the hips during stress.

Some common types of somatic practices include:

• Dancing

• Walking or jogging

• Stretching

• Pilates

• Tai-chi

• Somatic Yoga

• Body-Mind Centering

How Does Somatic Exercise Lower Stress?

1. Regulates the Nervous System

Somatic exercises are deeply connected to the autonomic nervous system, particularly the parasympathetic branch—our “rest and digest” state. By moving slowly and intentionally, you signal to the brain that it’s safe to relax, helping to calm the fight-or-flight response that fuels chronic stress.

2. Releases Chronic Tension

Most of us carry unconscious tension in our muscles, especially in areas like the neck, shoulders, back, and hips. These tight spots are often tied to emotional holding patterns—yes, we really do store stress in the body. Through gentle movement and awareness, somatic exercises help unwind this tension layer by layer.

3. Improves Body Awareness

When we’re stressed, we tend to disconnect from our bodies. Somatic movement brings us back. You begin to notice how your body feels in space, how you hold yourself, and where you might be gripping unnecessarily. This awareness is powerful; it can shift how you move through your day and how you respond to stressors.

4. Enhances Breath and Mindfulness

Breathing and mindfulness are integral to somatic practice. With each movement, you’re encouraged to pay attention to your breath, bringing a meditative quality to the experience. This not only anchors you in the present moment but also helps calm racing thoughts.

Getting Started: Simple Somatic Exercise for Stress

Here’s a very basic somatic movement you can try right now:

The Arch and Flatten (from Hanna Somatics):

1. Lie on your back with your knees bent and feet flat on the floor.

2. Gently arch your lower back off the floor as you inhale, allowing your belly to rise.

3. Slowly flatten your lower back into the floor as you exhale, letting your belly fall.

4. Move slowly and with full awareness, noticing how your spine, pelvis, and breath work together.

5. Repeat 5–10 times.

This simple motion can help release tension in the low back and connect your breath to your movement—a great way to shift into a calmer state.

Final Thoughts

Stress isn’t just in your mind—it’s in your muscles, your breath, your posture. Somatic exercise is a gentle yet profound way to address the physical side of stress. By taking the time to slow down and tune in, you’re giving your body permission to unwind, realign, and restore balance.

If you’re feeling chronically tense or burnt out, somatic practices might be exactly the reset you need. No equipment, no sweating—just you, your breath, and your body.

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