Somatic exercises explained

Somatic exercises is a term you may have come across without knowing what it means. Somatic means ‘of the body’ and somatic exercises are gentle, body-based approaches that support mental and emotional wellbeing.

While other types of exercise can benefit mental health, somatic movement is different in that it’s not about fitness or achieving goals. Instead, the focus is on deepening your awareness of physical sensations in your body as well as using movement to support mood and mental health. 

Somatic exercises can form part of a wider approach to mental wellbeing, and used in a way and at a pace that suits you.

What are somatic exercises?

As ‘somatic’ refers to the body, somatic exercises are practices that encourage you to focus on bodily sensations through small movements and increased physical awareness.

Many mental health or wellbeing exercises focus on thoughts, behaviours or developing specific skills. Somatic exercises are different in that they focus on listening to the body and responding gently. The emphasis is on increasing awareness of the body’s sensations and how they connect to thoughts, feelings and overall experience.

This approach is awareness-led rather than performance-based. The focus is on paying attention to what your body is experiencing rather than doing exercises to achieve a specific goal. There’s no expectation to perform them ‘correctly’ or reach a particular outcome. Somatic exercises are optional, personal and flexible.

Common examples of somatic exercises include noticing your breath, scanning your body for tension or comfort, gentle rocking, shifting posture or tuning into how different movements feel. 

Some examples of commonly-used somatic exercises include:

• Noticing the breath: pay attention to where you feel breathing most clearly in the body. Start by slowing your breathing down if you can. Then follow the breath as it enters your nostrils, travels down the back of your throat and into your lungs. Notice how your ribcage expands and your belly rises. Then follow the breath as it it leaves your body
• Body scanning: begin at the crown of your head or the soles of your feet and then draw your attention to each part of your body in turn. Gently notice areas of tension, ease or neutrality without trying to change them
• Small posture shifts: adjust how you sit or stand and notice how it feels. Think about what feels good to you and what doesn’t, noticing whether a shift in posture changes how you breathe
• Gentle rocking or swaying: notice the feeling of rhythm and movement in the body. You could try twisting at the waist and moving the top half of your body from left to right or bouncing up and down on the balls of your feet. Explore what feels enjoyable to you, noticing if you feel different before and after you move
• Grounding through the senses: focus on your contact with the floor or chair and tune into what you can feel. Perhaps you notice your feet heavy on the ground or the sensation of your socks on your feet and ankles. Try becoming aware of all the parts of your body that are in contact with the chair and notice what sensation is present. 

Somatic exercises can be adapted to you and your situation, with the focus on noticing what feels comfortable rather than doing anything in a set way.

How somatic exercises work 

Somatic exercises work from the bottom up, body to brain, meaning they start with physical sensations and gentle movements rather than focusing on thoughts or conscious control. This is different from many other approaches that rely on thinking, planning or top-down strategies to manage stress or emotions.

There’s no need to push, force or achieve a particular result. Instead, the focus is on noticing and responding to your body in a gentle and supportive way.

Somatic exercises for mental health

Somatic exercises are used as a way to support mental and emotional wellbeing. They can help you to tune into your bodily sensations and regulate your emotions, providing a sense of grounding and presence.
While somatic exercises aren’t a replacement for therapy, medication or other forms of self-care, they can complement them as part of a broader approach to mental health. 

Somatic exercises for stress

Somatic exercises can help the body release tension that has built up over time. They often focus on slowing down, softening muscles and allowing the body to unwind after prolonged demands.

These exercises can feel settling and restorative, helping you notice physical sensations and move gently without trying to ‘fix’ stress.

Somatic exercises for anxiety

Somatic exercises can support feelings of anxiety by helping the nervous system feel safer and more grounded in the present moment. 
They often emphasise orientation and gentle grounding, helping the body regulate during times of heightened alertness and reducing uncomfortable physical sensations without focusing on panic or crisis.

Why the same exercises can work for both

The same somatic exercise can support stress or anxiety depending on how and when it’s used. Timing, intention and attention are more important than the specific movement.

Somatic exercises are adaptable and flexible, not prescriptive, and the same gentle practices can be useful for different experiences depending on your needs. For example:

• For stress, exercises help the body recover from prolonged demand
• For anxiety, exercises help the body feel safe and grounded in the present