Somatic Exercises

Somatic Exercises to Improve Your Mental Health

Somatic Exercises to Improve Your Mental Health

Our world is filled with division and disconnection, meaning that the path to healing often begins within. While there are many paths to wellness, one powerful approach is through somatic exercises. Grounded in the principles of somatic therapy, these exercises offer a way to bridge the gap between the mind and body. 

But what are somatic exercises?

They’re not just about releasing tension or calming nerves—they’re about reclaiming your sense of safety, connection, and belonging. How do they work, and why are they so effective?

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Let’s learn about the power of somatic exercises—gentle practices that reconnect your mind and body, helping you find calm, safety, and a deeper sense of belonging.

How Does the Body Aid in Emotional Healing? 

Emotions don’t just live in your mind; they leave imprints in your body. Anxiety, anger, fear, and sadness often manifest as physical sensations—tightness in the chest, a lump in the throat, or tension in the shoulders. These sensations are signals from your nervous system, alerting you to unmet needs, unprocessed emotions, or perceived threats.

This connection between emotions and the body lies at the heart of somatic therapy. Somatic exercises help you access and release these stored emotions by engaging the body directly. Instead of processing feelings solely through thought or talk, you use movement, breath, and awareness to shift your inner state.

Somatic Therapy Exercises

Somatic therapy exercises involve body-centered techniques that help individuals become more aware of physical sensations and tensions in their bodies. By integrating the mind-body connection, these exercises aim to release stored emotions, reduce stress, and promote healing.

Somatic Release Exercises

Somatic release exercises focus on releasing emotional and physical tension trapped in the body. Through mindful movement and breathwork, these exercises help individuals process and release trauma or stress stored in muscles and tissues, facilitating emotional and physical healing.

Somatic movement practices, such as qigong, yoga, and other gentle physical exercises and stretches, are examples of bottom–up techniques used to promote relaxation and move energy through the body.

Is Nervous System Dysregulation Behind Your Chronic Symptoms?

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Is Nervous System Dysregulation Behind Your Chronic Symptoms?

Explore 30 thought-provoking questions to unveil potential nervous system dysregulation.

The Science Behind Somatic Exercises

Somatic exercises are more than just movements or breathwork—they are evidence-based practices that can tap into the brain-body connection to promote healing and resilience.

1. Regulating the Nervous System

The autonomic nervous system (ANS) operates behind the scenes, governing vital functions like heart rate, digestion, and stress responses. It has two main branches:

  • Sympathetic Nervous System (Fight-or-Flight): Activated during perceived threats, it prepares the body for action by increasing heart rate, slowing digestion, and flooding the system with stress hormones.
  • Parasympathetic Nervous System (Rest-and-Digest): Promotes relaxation, digestion, and restoration, allowing the body to recover and recharge.
 

Somatic exercises work by activating the vagus nerve, a critical component of the parasympathetic system. Known as the “wandering nerve,” it runs from the brainstem to the abdomen and influences everything from heart rate to emotional regulation. When stimulated through deep breathing, vocalization (like humming or the “voo” breath), or gentle movement, the vagus nerve signals the body to shift out of fight-or-flight and into a state of calm and connection.

Somatic exercises help your body shift from stress to calm by activating the vagus nerve. Simple practices like deep breathing or gentle movement signal your nervous system to relax and recharge.

2. Releasing Trauma Stored in the Body

Trauma isn’t just an emotional memory—it’s a physiological experience. When we encounter overwhelming stress, the body’s survival mechanisms (like fight, flight, or freeze) can leave imprints in muscle tension, posture changes, or chronic painThis is why trauma survivors often describe feeling “stuck” or unable to move forward despite understanding their experiences on a cognitive level.

How Trauma Gets Stored:

  • During trauma, the body may enter a freeze response, immobilizing energy that can remain trapped if not released.
  • This “stuck” energy manifests as physical symptoms like tight shoulders, a clenched jaw, or chronic digestive issues.
  • The limbic system (specifically the amygdala) signals danger, even in safe environments.
 

Somatic Exercises Address This By:

  • Allowing the body to complete unfinished survival responses (like shaking or deep sighs).
  • Gently releasing tension through movement, touch, or breathwork.
  • Encouraging a sense of safety which helps the body let go of protective patterns.
 

3. Creating New Neural Pathways

Stress and trauma don’t just affect the body—they reshape the brain. Chronic exposure to stress hormones can shrink the hippocampus (which regulates memory), enlarge the amygdala (the brain’s fear center), and weaken connections in the prefrontal cortex (responsible for decision-making and self-regulation). 

Over time, this creates entrenched neural pathways that default to reactivity and fear. They can amplify feelings of disconnection or hopelessness. And at times, make it difficult to shift into a state of calm or positivity.

Somatic exercises provide the tools to rewire the brain through a process called neuroplasticity—the brain’s ability to form new neural connections. By practicing somatic techniques consistently, the brain learns to decrease reliance on overactive stress responses and strengthen pathways associated with calmness, resilience, and emotional regulation. This allows space to create new “default” patterns that promote clarity, connection, and balance.

These exercises retrain your brain to move away from stress-driven habits and build pathways for calm, connection, and emotional resilience, helping you feel more balanced and in control.

The Science Behind Somatic Exercises

Somatic exercises are more than just movements or breathwork—they are evidence-based practices that can tap into the brain-body connection to promote healing and resilience.

1. Regulating the Nervous System

The autonomic nervous system (ANS) operates behind the scenes, governing vital functions like heart rate, digestion, and stress responses. It has two main branches:

  • Sympathetic Nervous System (Fight-or-Flight): Activated during perceived threats, it prepares the body for action by increasing heart rate, slowing digestion, and flooding the system with stress hormones.
  • Parasympathetic Nervous System (Rest-and-Digest): Promotes relaxation, digestion, and restoration, allowing the body to recover and recharge.

 

Somatic exercises work by activating the vagus nerve, a critical component of the parasympathetic system. Known as the “wandering nerve,” it runs from the brainstem to the abdomen and influences everything from heart rate to emotional regulation. When stimulated through deep breathing, vocalization (like humming or the “voo” breath), or gentle movement, the vagus nerve signals the body to shift out of fight-or-flight and into a state of calm and connection.

Somatic exercises help your body shift from stress to calm by activating the vagus nerve. Simple practices like deep breathing or gentle movement signal your nervous system to relax and recharge.

2. Releasing Trauma Stored in the Body

Trauma isn’t just an emotional memory—it’s a physiological experience. When we encounter overwhelming stress, the body’s survival mechanisms (like fight, flight, or freeze) can leave imprints in muscle tension, posture changes, or chronic painThis is why trauma survivors often describe feeling “stuck” or unable to move forward despite understanding their experiences on a cognitive level.

How Trauma Gets Stored:
  • During trauma, the body may enter a freeze response, immobilizing energy that can remain trapped if not released.
  • This “stuck” energy manifests as physical symptoms like tight shoulders, a clenched jaw, or chronic digestive issues.
  • The limbic system (specifically the amygdala) signals danger, even in safe environments.
 

Somatic Exercises Address This By:

  • Allowing the body to complete unfinished survival responses (like shaking or deep sighs).
  • Gently releasing tension through movement, touch, or breathwork.
  • Encouraging a sense of safety which helps the body let go of protective patterns.
 
3. Creating New Neural Pathways

Stress and trauma don’t just affect the body—they reshape the brain. Chronic exposure to stress hormones can shrink the hippocampus (which regulates memory), enlarge the amygdala (the brain’s fear center), and weaken connections in the prefrontal cortex (responsible for decision-making and self-regulation). 

Over time, this creates entrenched neural pathways that default to reactivity and fear. They can amplify feelings of disconnection or hopelessness. And at times, make it difficult to shift into a state of calm or positivity.

Somatic exercises provide the tools to rewire the brain through a process called neuroplasticity—the brain’s ability to form new neural connections. By practicing somatic techniques consistently, the brain learns to decrease reliance on overactive stress responses and strengthen pathways associated with calmness, resilience, and emotional regulation. This allows space to create new “default” patterns that promote clarity, connection, and balance.

These exercises retrain your brain to move away from stress-driven habits and build pathways for calm, connection, and emotional resilience, helping you feel more balanced and in control.

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The Benefits Of Somatic Exercises Online Or In-Person

Somatic exercises offer incredible benefits, whether online or in-person, helping individuals reconnect with their bodies, reduce stress, and build emotional resilience. 

Here’s how these practices integrate mindful movement, breathing techniques, and body awareness to address mental and physical tension.

  • Reducing Stress and Anxiety: Both online and in-person approaches help calm the nervous system by promoting relaxation and activating the vagus nerve. This shift from a fight-or-flight state to rest and recovery reduces anxiety and enhances mental clarity, offering immediate and long-term benefits.
  • Building Mind-Body Connection: Whether online or face-to-face, somatic exercises teach you to tune into your body’s sensations and signals. This heightened awareness fosters a deeper connection between your physical and emotional states, making it easier to process stress and release tension.
  • Improving Flexibility and Resilience: Online programs, like Primal Trust™, blend convenience with effective instruction, helping you develop the tools to manage emotional challenges from anywhere. In-person sessions can amplify the experience through real-time feedback and shared energy, enhancing your ability to apply these techniques in everyday life.
  • Personal Growth Through Choice: Both formats provide unique advantages, allowing you to choose what fits your lifestyle and goals. Online programs prioritize flexibility and accessibility, while in-person sessions offer personalized interaction and connection.
  • Increased Brain FunctionalityResearch has shown that somatic practices increase grey matter density in the brain, particularly in regions associated with emotional regulation and attention span.

  • Healing through Vagus Nerve Toning: Somatic therapies target the autonomic nervous system to send messages of safety to the brain and body to activate the rest-and-digest mode.

 

No matter how you engage with somatic exercises, the benefits remain profound. Primal Trust™ offers the resources to help you integrate these practices into your life, building balance, connection, and resilience. 

Why Connection Matters in Healing

There is a concept called the “wound of separation,” the sense of being disconnected from others and from ourselves. This isn’t just a psychological concept—it’s a biological reality. Humans are wired for connection, and when that connection feels threatened, the nervous system responds as if we’re in danger.

Somatic exercises help restore this lost sense of connection in three key ways:

  • Grounding You in the Present: When your body feels safe, your mind can focus on understanding and connecting with others.
  • Creating Emotional Resilience: Somatic exercises help you stay open and curious, even during disagreements, by releasing stored tension and regulating your nervous system.
  • Fostering Empathy: When you’re attuned to your own body and emotions, you’re better equipped to hold space for others.
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Somatic Exercises to Try

Here are three somatic exercises that can help you regulate your nervous system, release stored emotions, and foster a sense of connection:

1. Tense-and-Release for Grounding

This exercise helps release physical tension and anchors you in the present moment.

  • Sit comfortably and take a few deep breaths.
  • Clench your fists and tense your arms, holding for five seconds.
  • Release the tension slowly, focusing on the sensation of relaxation.
  • Repeat with other body parts, like your shoulders, legs, or jaw.

Try somatic exercises to calm your nervous system, let go of tension, and feel more connected to yourself and others. 

 

2. Orienting to Safety

Orienting is a simple yet powerful way to remind your nervous system that you’re safe.

  • Slowly look around the room, letting your eyes land on objects that feel comforting or neutral.
  • Notice any sensations in your body as you do this.
  • Take a deep breath and let your body relax into a sense of safety.
 
3. Vagus Nerve Activation with the “Voo” Breath

The Voo Breath, highlighted in the newsletter, is a foundational somatic practice for nervous system regulation.

  • Inhale deeply through your nose.
  • Exhale with a long, vibrating “voo” sound.
  • Repeat several times, noticing the calming effect on your body.
 
 
Are You Ready For the Practice of Belonging?

Healing the “wound of separation” starts with small, intentional steps:

  • Pause and notice your body’s signals during moments of tension.
  • Use somatic exercises to create a sense of safety and calm.
  • Approach disagreements with curiosity rather than defensiveness.
 

By integrating these practices into your daily life, you’re not just healing yourself—you’re modeling a new way of connecting that can inspire others to do the same.By taking small, intentional steps, you can transform disconnection into growth and build deeper connections with yourself and others.

Our carefully designed courses and mentorship programs integrate somatic practices, nervous system regulation, and trauma-informed strategies into a holistic healing approach. Whether you’re learning how to calm your body during moments of tension or exploring deeper tools for fostering connection, Primal Trust™ equips you with the skills to rewrite your story.

When you join our community, you’re not just working on yourself—you’re becoming a model for belonging and connection in a world that desperately needs it. Imagine turning moments of disconnection into opportunities for growth, building bridges where there were once walls.

Healing the wound of separation doesn’t happen all at once; it starts with small, intentional actions. 

Pause. Breathe.  Notice how your body feels in moments of discomfort. Approach the world with curiosity and compassion.

At Primal Trust™, we’re here to guide you every step of the way. Together, we can heal the wound of separation and rewrite the story of belonging, one moment at a time.

Somatic Exercises to Try

Here are three somatic exercises that can help you regulate your nervous system, release stored emotions, and foster a sense of connection:

1. Tense-and-Release for Grounding

This exercise helps release physical tension and anchors you in the present moment.

  • Sit comfortably and take a few deep breaths.
  • Clench your fists and tense your arms, holding for five seconds.
  • Release the tension slowly, focusing on the sensation of relaxation.
  • Repeat with other body parts, like your shoulders, legs, or jaw.

Try somatic exercises to calm your nervous system, let go of tension, and feel more connected to yourself and others. 

 

2. Orienting to Safety

Orienting is a simple yet powerful way to remind your nervous system that you’re safe.

  • Slowly look around the room, letting your eyes land on objects that feel comforting or neutral.
  • Notice any sensations in your body as you do this.
  • Take a deep breath and let your body relax into a sense of safety.
 
 

3. Vagus Nerve Activation with the “Voo” Breath

The Voo Breath, highlighted in the newsletter, is a foundational somatic practice for nervous system regulation.

  • Inhale deeply through your nose.
  • Exhale with a long, vibrating “voo” sound.
  • Repeat several times, noticing the calming effect on your body.
 
 
Are You Ready For the Practice of Belonging?

Healing the “wound of separation” starts with small, intentional steps:

  • Pause and notice your body’s signals during moments of tension.
  • Use somatic exercises to create a sense of safety and calm.
  • Approach disagreements with curiosity rather than defensiveness.
 

By integrating these practices into your daily life, you’re not just healing yourself—you’re modeling a new way of connecting that can inspire others to do the same.By taking small, intentional steps, you can transform disconnection into growth and build deeper connections with yourself and others.

Our carefully designed courses and mentorship programs integrate somatic practices, nervous system regulation, and trauma-informed strategies into a holistic healing approach. Whether you’re learning how to calm your body during moments of tension or exploring deeper tools for fostering connection, Primal Trust™ equips you with the skills to rewrite your story.

When you join our community, you’re not just working on yourself—you’re becoming a model for belonging and connection in a world that desperately needs it. Imagine turning moments of disconnection into opportunities for growth, building bridges where there were once walls.

Healing the wound of separation doesn’t happen all at once; it starts with small, intentional actions. 

Pause. Breathe.  Notice how your body feels in moments of discomfort. Approach the world with curiosity and compassion.

At Primal Trust™, we’re here to guide you every step of the way. Together, we can heal the wound of separation and rewrite the story of belonging, one moment at a time.

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