Somatic Training part 2

Have you ever felt so stressed that your body tensed up without you even realizing it? Maybe your shoulders felt tight, your jaw clenched, or your stomach felt uneasy. This is your body’s way of reacting to stress. But what if you could train yourself to release that tension and feel more at ease?

Somatic training is a powerful way to do just that. By tuning into your body’s sensations, you can break free from the cycle of stress and anxiety. The best part? It’s simple, accessible, and something you can start today.

Understanding How Stress Affects the Body
Stress isn’t just in your mind—it lives in your body too. When you feel anxious, your nervous system goes into “fight-or-flight” mode. Your heart rate increases, your muscles tighten, and your breathing becomes shallow. Over time, this constant state of alertness can lead to chronic tension, headaches, and even fatigue.

Somatic training helps reverse this by engaging the “rest-and-digest” system (also known as the parasympathetic nervous system). Through mindful movement and body awareness, you can teach your body to shift out of stress mode and into a state of relaxation.

How Unreleased Stress Builds Up in the Body
Many people think that once a stressful event is over, the body automatically returns to normal. But that’s not always the case. If stress isn’t processed, it can get “stuck” in the body, leading to physical discomfort and emotional distress.

Have you ever noticed how some people develop chronic back pain, tight shoulders, or even digestive issues when they’re under constant pressure? That’s because stress creates real, physical changes in the body. When left unchecked, it can impact everything from sleep quality to immune function.

That’s where somatic practices come in—they help you reconnect with your body and release the tension that has built up over time.

Simple Somatic Techniques to Reduce Stress
Here are some easy somatic exercises you can do anytime you feel overwhelmed:

1. Grounding Exercise
Sit or stand with your feet firmly on the ground.
Close your eyes and take a deep breath in through your nose, then slowly exhale through your mouth.
Notice how your feet connect with the floor. Feel the support beneath you.
Repeat for a few minutes, allowing yourself to feel more present and secure.
This practice helps you feel more centered and stable, especially during moments of anxiety or uncertainty.

2. The Body Scan
Lie down or sit comfortably. Close your eyes.
Take a few deep breaths, then start scanning your body from head to toe.
Notice areas of tension. Instead of trying to force relaxation, simply acknowledge the sensations.
Imagine each breath softening and releasing tension in those areas.
Body scans are great for increasing self-awareness and recognizing where you hold stress.

3. Shake It Out
Stand up and start shaking your hands, arms, shoulders, and legs.
Let your body move naturally and freely.
This helps release built-up tension and resets your nervous system.
Animals instinctively shake off stress after a tense situation—humans can benefit from this too!

4. Progressive Muscle Relaxation
Start by tensing a specific muscle group (such as your fists or shoulders) for a few seconds.
Then, slowly release the tension while focusing on the sensation of relaxation.
Move through different areas of your body, from your head to your toes.
This technique helps release deep-seated tension and teaches the body how to relax more easily.

Why Somatic Training Works
Unlike traditional relaxation techniques, somatic training focuses on how your body holds onto stress. Instead of just thinking your way out of anxiety, you actively move through it. Over time, this strengthens your ability to regulate emotions and respond to stress in a healthier way.

Many people report feeling lighter, calmer, and more in control after practicing somatic exercises regularly. It’s like giving your nervous system a reset button.

Additionally, studies have shown that somatic practices can lower cortisol levels (the stress hormone), improve sleep, and enhance overall well-being.

Making Somatic Awareness a Daily Habit
The best way to benefit from somatic training is to make it a regular practice. Here are some simple ways to incorporate it into your daily routine:

Morning Check-In: Before getting out of bed, take a moment to notice how your body feels. Stretch gently and take a few deep breaths.
Mindful Movement Breaks: Instead of sitting at your desk for hours, take short breaks to stretch or roll your shoulders.
Evening Relaxation: Before bed, try a body scan or progressive muscle relaxation to help unwind.
Even five minutes of somatic awareness a day can make a difference.

Final Thoughts
Stress is a part of life, but it doesn’t have to control you. By practicing somatic awareness, you can train your body to handle stress in a healthier way.

Try one of these exercises today and see how you feel! Have you ever used body-based techniques to reduce stress? Share your experience in the comments—I’d love to hear from you!

"Tension is who you think you should be. Relaxation is who you are." – Chinese Proverb