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It seems like there’s always a new workout trending on social media, but the latest one focuses more on exercising your mind than your body. Somatic training is a gentle (like, extremely gentle) style of movement designed to help practitioners both strengthen their mind-body connection, release anxiety, and even heal trauma. The movement #somaticexperiencing has nearly 17K tags on TikTok, and over 328K on Instagram, with people sharing how it’s a way to exercise and excise negative emotions and personal trauma.
While similar to yoga and breathwork, the goals and techniques are different, and the movements are, too. Rather than prepping your body for a marathon, getting stronger, or enhancing mobility, somatic training is primarily focused on connecting you with your emotions and healing trauma that’s lingering in your body. If you’ve been feeling out of it or dealing with chronic stress or pain lately, somatic training could be a great fit for you. Ahead, experts weigh in on everything you need to know about this trending technique.
Experts Cited in this Article
Lindsey Schmidt, is a board-certified doctor of chiropractic.
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Isabella Mainwaring is the creator of ThetaSomatics, a somatic training technique.
Ashwini Chauhan is a certified somatic mind-body healing practitioner.
Liz Tenuto, aka The Workout Witch, is a somatic exercise expert, with somatic certifications in Feldenkrais and Pilates and a specialization in injuries & pathologies.
Sami Clarke, CPT, is the co-founder of training program FORM.
What Is Somatic Training?
“Somatic training is a mind-body practice that emphasizes awareness and connection to our bodies,” says chiropractor Lindsey Schmidt. “It focuses on internal experiences and sensations rather than just external movements.” Somatic movement encourages you to tune in and explore how your body feels in various positions and activities.
Ashwini Chauhan, a certified somatic mind-body healing practitioner, describes somatic training as a holistic healing approach that uses various body-based techniques to facilitate emotional and physical well-being. “Somatic training connects the mind and body to release stored emotion and energy blockages in the body, which helps promote greater flow, balance, and harmony within the body,” she says. The movements are designed to rewire patterns of tension and trauma stored in the body, which can occur either as a result of stress, trauma, or injury, adds Isabella Mainwaring, creator of ThetaSomatics.
What Does Somatic Movement Look Like?
In a word, very chill. “The movements in somatic training are often slow, gentle, and mindful, and include simple stretching, fluid motions, and exercises that involve controlled breathing and subtle shifts in your posture,” Mainwaring says. They often feature simple actions like stretching, rolling, and slow transitions that encourage a deep sense of awareness, adds Sami Clarke, CPT, co-founder of FORM.
Somatic training is also unique because it features pandiculation, a movement designed to to help you regain voluntary control over muscles that have become chronically tight due to stress, repetitive movements, or poor posture, says Dr. Schmidt. It’s similar to stretching, but not exactly the same. While traditional stretching pulls muscles passively, pandiculation involves three intentional steps:
- Slow contraction of the muscle (to bring awareness and control)
- Gentle lengthening of the muscle (to stretch and release tension)
- Full relaxation (allowing the body to reset its natural resting state)
Is Somatic Training Similar to Breathwork or Yoga?
“While somatic training shares some similarities with yoga — such as the emphasis on breath and mindfulness — it often lacks the structured poses of yoga,” Clarke explains. “Breathwork may also be integrated, but the focus is on movement as a way to explore sensations and release tension.”
Liz Tenuto, a somatic exercise expert better known as The Workout Witch, says somatic exercises are more therapeutic and subtle than yoga. “Whereas yoga is a spiritual and physical practice with the goal of strength, flexibility, and mental clarity, somatic exercises are primarily focused on healing stress and trauma, releasing tension, and retraining your nervous system,” she says. “Yoga and breathwork weren’t specifically designed for stress and trauma release or for nervous system healing. All of these practices can complement each other, but somatics tends to be the most effective for stress and trauma healing.”
Should Somatic Training Be Paired With Other Workouts?
Incorporating somatic training with other movement depends on the type of somatic practice you choose and what your goals are, says Mainwaring. “If you’re focusing on mobility, body awareness, and alignment, then somatics can be highly beneficial before a workout to enhance movement efficiency and reduce your risk of injury. After a workout, they can help you recover by releasing tension and returning a sense of calm.”
Chauhan also recommends doing somatic training after a workout: “When you engage in high-intensity or cardio workouts, your nervous system begins operating from the sympathetic or fight or flight state, where your heart rate and adrenaline increase. Following that stimulation, practicing somatic exercises is a great way to shift back into your parasympathetic, or rest and repair, state to begin recovery, create relaxation, and restore balance in the body.”
However, if the goal of your somatic practice is trauma-informed emotional release or deep relaxation work, it’s often better to exercise at a different time. “This type of somatic work is designed to help the body process stored emotions and trauma in a safe, controlled environment. Pairing it with intense physical activity may overwhelm the nervous system or disrupt the body’s natural healing process,” Mainwaring explains.
Tenuto generally recommends pairing somatic exercises with low-to-medium impact workouts like Pilates, swimming, walking, rowing, medium intensity weight lifting, yoga, or the seated bike at the gym. She doesn’t recommend doing high-intensity exercises like CrossFit, HIIT, spin classes, hot yoga, or classes like Orangetheory during the days you’re practicing somatic exercises. “High-intensity exercise can spike your cortisol, which blocks your ability to release tension, stress, and stored trauma,” says Tenuto. She also recommends avoiding cold plunges during somatic training periods, for the same reason.
What Are the Benefits of Somatic Training?
“Somatic exercises offer a range of benefits, particularly for people looking to heal from long-term stress & trauma including: stress and anxiety reduction, re-establishing a sense of safety in the body, pain relief (including headaches and stomachaches), improved sleep, emotional release, better self-regulation, improved mood and getting you out of living in fight, flight, or freeze mode,” says Tenuto.
When your body is stuck in fight or flight mode, it can lead to a range of long-term negative effects including digestive issues, diseases, depression, fatigue, weak immune system, mental health issues, sleep disorders, hormonal imbalance, weight gain, and so much more, Chauhan claims. This prolonged activation prevents the body from accessing the essential benefits of the parasympathetic (rest and repair) system, she adds, and somatic therapy is one of the best ways to activate the parasympathetic nervous system, which gives your body a much-needed opportunity to facilitate its healing process.
“Additionally, adding somatic training as part of one’s evening routine has also been shown to increase sleep quality significantly,” says Chauhan. Studies have shown that somatic experiencing can help reduce PTSD and depression symptoms, and help reduce anxiety — all of which impact sleep.
Are There Risks of Somatic Training?
“The movements are really small and gentle, so there’s no physical risk if you’re training with a professional,” says Tenuto. Emotionally, however, you’ll want to start slow and ease into the stress and trauma releases, so that the releases don’t overwhelm your nervous system, she cautions.
The movements associated with emotional release can often feel more intense,” adds Mainwaring. “This is a natural part of the process and leads to a wonderful sense of spaciousness in the body afterwards,” she says, but it’s something for first-time practitioners to be aware of.
The general consensus from all the experts we interviewed was to take it slow, listen to your body, and work with a professional if possible.
Who Should Consider Trying Somatic Training?
“I would recommend somatic work to anyone interested in gaining a deeper connection to their body,” says Clarke, who adds that it’s extremely impactful for individuals dealing with stress, anxiety, and chronic pain.
Everyone can benefit from somatic training, adds Mainwaring. “Our body speaks to us via symptoms and emotions and we can only reply in the two languages it understands: movement and breath.”
According to Tenuto, emotional symptoms that indicate the need for somatic training include feeling constantly fatigued, overwhelmed, stuck, anxious, or dissociated. As far as physical symptoms, if you’re experiencing frequent stomachaches, sleep issues, headaches, gut issues, pain that’s lasted longer than three months, unexplained chest pain, or muscle tension, somatic exercise could be very beneficial. “And if you’ve experienced trauma, somatic exercises are just as important as talk therapy because trauma predominantly lives in your body,” Tenuto adds.
How to Get Started with Somatic Training
Most of our experts recommend seeing a certified professional when you’re first starting out. “Working with a trained somatic practitioner who can guide you through the process when you’re just starting out can be really beneficial and supportive,” says Mainwaring. While somatic training isn’t found in a traditional gym, you can search for practitioners near you, and many offer ways to connect through social media or online. (Mainwaring, Tenuto, and Chauhan all offer somatic training in various forms, including online courses and private coaching.)
“Somatic training is generally a safe practice if done slowly and comfortably with your body,” says Chauhan. “Things to look out for are any physical body limits, emotional overwhelm, dizziness, lightheadedness, or any uncomfortable sensations.” She recommend working with a trained practitioner for guidance and support if you’re just starting out, especially if you’re dealing with deeper stored trauma and PTSD. That being said, you can also try some somatic movements at home, to get a better sense of what the experience is like.
However, while many people find somatic training useful, it isn’t intended to replace traditional therapy and mental health support, especially for those facing issues like trauma or mood disorders.
Somatic Movements For Beginners
Curious about somatic exercises? Here’s a short list of beginner friendly somatic moves.
- Pandiculation Shoulder Shrugs: Slowly lift your shoulders toward your ears and then release them on a count of 10, repeating 2-3 times or as needed. As you do this exercise, Dr. Schmidt recommends paying attention to how your shoulders move and where tension may be held.
- Arch and Flatten: Lying on your back with your knees bent, slowly rock your pelvis forward and backward in a rhythmic manner, focusing on the sensations in your lower back and hips. As the movement continues, allow your head to move up and down naturally as you arch and flatten, says Dr. Schmidt.
- Hip Rocking: Lay on your stomach with your legs long and your ankles hip distance apart. Bring your arms up into a diamond shape above your head and rest your forehead on top of your hands. Slowly rock your hips from right to left for 1 minute while taking deep breaths. Pause for 10 seconds at the end before slowly sitting up. This hip rocking exercise utilizes bilateral stimulation and an even rocking rhythm to activate your parasympathetic nervous system (AKA your “rest and digest” state) so it’s great for stress release and as a transitional exercise before you go to bed, Tenuto says.
- Hip Circles: Stand with your feet shoulder-width apart and knees slightly bent. Slowly begin making circular motions with your hips, starting with small circles and gradually expanding the movement as you feel more comfortable. Move in both directions, noticing how your hips feel as they release stored tension. Our hips are often referred to as the “emotional junk drawer” because they tend to store stress, trauma, and unprocessed emotions, says Mainwaring. Central to this is the psoas muscle (sometimes called the “soul muscle”) which connects the spine to the legs and is deeply linked to our fight-or-flight responses and primal instincts.
Kaley Rohlinger is a freelance writer for PS who focuses on health, fitness, food, and lifestyle content. She has a background in the marketing and communications industry and has written for PS for over four years.
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