What Is Somatic Release Exercise?
Our body is constantly sending us signals through physical sensations, which can be interpreted as a response to our thoughts and emotions.
Somatic therapy assumes that trauma or unprocessed feelings can have physical manifestations, such as muscle tension, discomfort, or even pain. Its techniques leverage these bodily sensations to target the storage of negative emotions that need to be released.
Anxiety, depression, and PTSD are all indicators that strong emotions you once experienced are still with you, stored in your body.
The best way to understand how somatic therapy works is through the concept of a “BODY LOOP.” When we experience stress or anxiety, our bodies may respond by tensing up. In turn, these tense muscles can send signals to our brain that there is danger, causing us to become even more anxious. This leads to a vicious cycle of tension and anxiety, which can be difficult to break.
Somatic therapy aims to disrupt this cycle by using physical techniques such as breathing exercises, body movements, and touch therapy.
Grounding techniques
Grounding techniques are incredibly powerful somatic healing exercises that serve as an anchor, grounding us to the present moment when painful memories or anxiety threaten to consume us.
By focusing on our senses, grounding exercises help to bridge the gap between our mind and body, allowing us to reconnect and find solace in the present.
Whether it’s focusing on the sensation of our breath, the feeling of our feet firmly planted on the ground, or the calming rhythm of our heartbeat, grounding techniques provide a sense of stability and security that allows us to navigate through challenging emotions with greater resilience.
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Examples of Grounding Exercises:
~ Take a slow walk, paying attention to the sensation of your feet connecting to the ground. Notice the pressure of every step you take.
~ Run water over your hands, noting the temperature and how it brings comfort.
~ Gently hug yourself or wrap in a cozy blanket to feel physically at ease and connected to the Earth’s energy.
~ Try grounding sheets or mats that plug into your home’s electrical outlet to absorb the Earth’s energy.
~ Stroke a pet’s fur, tuning into the warmth and texture.
~ Squeeze a stress ball, focusing solely on the pressure.
~ Listen to calming music, allowing the melody to bring you peace
Body scan techniques
Body scans can be seen as a form of “active meditation” that aids in relaxation. It is a fantastic way to promote self-awareness and relaxation, aiding in somatic healing. By gently shifting your focus across various parts of your body, you can become more attuned and alleviate any tension or unease.
A five-minute body scan is a sure way to bring yourself into the present moment and become aware of WHAT IS GOING ON IN YOUR BODY.
If you remain consistent and turn it into a small habit, you will rediscover a lot about your body and mind. It is also calming and is a quick way to release both physical and mental tightness.
Visualization Techniques
Visualization is an active technique that involves connecting with positive mental images, promoting healing and serenity for both your body and mind.
By harnessing the power of constructive imagery, you establish a communication channel between your thoughts and physical reactions.
This process enables you to reevaluate experiences on a physiological level, offering relief from distressing images and fostering a healing and harmonious internal state.
Breathing Exercises
Practicing conscious breathing has an incredible impact on calming the nervous system and achieving a sense of centeredness.
By engaging in mindful breathing, you can remain present and prevent anxiety or overwhelming emotions from taking over.
Deep breathing produces remarkable results. Begin with 5-10 minutes each day and gradually increase the duration. Allow yourself time to learn and be patient with the process.
