Did you know over 40 million adults in the United States have anxiety disorders1? Somatic exercises help manage anxiety and improve well-being. They focus on body awareness and strengthen the mind-body connection. This improves posture, balance, and more1.
In this article, we’ll look at 7 top somatic exercises. They help calm your mind and body, reduce anxiety, and improve body image. These somatic exercises for anxiety, body-mind techniques, and mindfulness movement practices offer relief and support your mental health journey.
Key Takeaways
- Somatic exercises can effectively manage anxiety symptoms and improve overall well-being
- These exercises focus on increasing body awareness and strengthening the mind-body connection
- Somatic exercises can help calm the nervous system, reduce muscle tension, and develop a more positive relationship with the body
- Preliminary research indicates somatic exercise may be effective in treating PTSD-related symptoms and other disorders
- Somatic exercises are low-risk and can be practiced daily for 5-15 minutes
What are somatic exercises for anxiety?
Somatic exercises are a way to connect your body and mind. They help you feel less stressed. You move slowly and pay attention to how your body feels2.
They are not a fix for anxiety, but they help a lot. They calm your nervous system and make you feel better2. These exercises help you feel your body and relax your muscles.
Research shows they work well for anxiety3. They teach you to focus on your body, not just your thoughts3. You can try breathing exercises, meditation, yoga, and more2.
“Somatic exercises can help manage tension, fatigue, and numbness that may occur from attempting to push away or ignore anxiety.”4
Adding somatic exercises to your routine can help a lot. It’s good for your mind and body.
Benefits of somatic exercises for anxiety relief
Somatic exercises are a special way to handle anxiety. They help calm the nervous system and connect the body and mind5. They turn on the “rest and digest” part of our body, making us feel relaxed5.
Also Read: Mindfulness vs Over-Identification: The Difference
These exercises make us more aware of our body5. This helps us deal with anxiety better. We can feel and manage our symptoms better5. They also help us relax our muscles, making us feel better about our body5.
- Breathing techniques, like belly breathing and alternate nostril breathing, calm our nervous system and help us feel our body better5.
- Progressive Muscle Relaxation (PMR) makes us tense and then relax our muscles. This helps us feel less stressed and anxious5.
- Guided meditation helps us manage stress and feel better. It makes us feel less tense and gives us a break from daily life5.
Moving our body, like through yoga or dancing, also helps with anxiety5. It makes us feel happy and less stressed5. Taking care of ourselves, even for a little each day, makes a big difference in our mental health5.
Somatic exercises are a complete way to deal with anxiety. They help both our body and mind5. With help from a somatic therapist, we can make these exercises fit our needs, leading to big changes in how we feel about anxiety5.
“Somatic exercises can make us feel joyful and compassionate. They help us feel empowered by exploring ourselves.”6
These exercises also make us more flexible and balanced6. They help with pain and change how we move6. They help us feel our emotions better and release them6. Regularly doing these exercises can change how we see stress and anxiety, helping us feel better about our body and mind6.
Somatic Exercises for Anxiety
Adding somatic exercises to your self-care can change your life. These practices connect your mind and body. They help calm your nerves and make you feel better.
Diaphragmatic Breathing
Practice diaphragmatic breathing. Take a deep, slow breath. Let your belly go up as you breathe in. Then, breathe out slowly. This helps you relax and feel less anxious7.
Grounding Techniques
Grounding helps you stay in the moment. Use the 5-4-3-2-1 method. Notice 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, and 1 thing you taste. It helps you feel less overwhelmed7.
Body Scan Meditation
Sit or lie down and focus on your body. Start at your toes and move up. Notice any feelings or tension. This can help you relax and feel calm7.
Somatic Yoga
Somatic yoga connects you with your body and breath. It helps you feel grounded and peaceful7.
Walking Meditation
Go for a mindful walk. Focus on your body and surroundings. It helps you feel less anxious and more present7.
Progressive Muscle Relaxation (PMR)
PMR involves tensing and relaxing muscles. It helps you relax and feel less tense. It’s great for anxiety-related muscle tightness7.
Self-Massage
Massage your tense areas gently. Use your fingers or a soft tool. It helps you relax and feel cared for7.
Doing these exercises daily can calm your mind and body. They help you find peace and relief from anxiety. It’s about listening to your body and using it for your well-being.
Related Article: How to Stop Anxiety Chills! 5 Techniques to Calm Down
Somatic Therapy
Somatic exercises can help with anxiety. But, they are not a fix for all. If you have ongoing or serious anxiety, getting help from a somatic therapist is a good idea. They can teach you about your body and mind connection. They also help you manage your feelings and body reactions.
Hotline services like the 988 Suicide and Crisis Lifeline are ready to help 24/7. They offer mental health support when you need it most8.
Somatic therapy uses the body to heal anxiety and find peace. It has helped people feel better, even those with PTSD8. This therapy is still being studied, but it shows promise.
Looking for a somatic therapist? Find one with good reviews and experience. They should be open about how they work8. Even though it’s not the first choice for trauma, it’s a helpful addition to other treatments.
