Chapter 1

Somatic Movement in a Nutshell

IN THIS CHAPTER

Understanding the purpose of somatic exercise

Recognizing the mind-body connection

Realizing how somatic exercises are different from other movements

Looking at the current and upcoming trends

We all hold many amazing memories in our bodies. We also hold on to traumatic events and experiences that may be holding us back from living our best lives. Through somatic movement, you can unlock things that are stored and start to process events that you may not realize are creating unhealthy patterns and thoughts.

Somatic exercise is a form of exercise that uses the mind-body connection to discover things about ourselves and release physical and emotional tension. I like to think of somatic exercise as a "work in" as opposed to a workout. Somatic exercise is movement for the sake of movement, not for an external result. With somatic exercise, you are not concerned with an outcome or a result. You are instead looking to connect with your body in a way that makes it safe to process things that may be stored inside.

Soma refers to the living body, as indicated by Thomas Hannah, a pioneer in the somatic field.

Somatic movement requires a certain kind of patience and focus. The goal is to be fully in touch with your body, mind, and breath as you practice somatic exercises.

Understanding the Mind-Body Connection

Our bodies and minds are connected. When something happens to us mentally or emotionally, it's often stored physically. We may not even realize it at the time and then may create movement patterns based around the trauma.

Have you ever been thinking about something and notice that your shoulders are up to your ears? Or have you ever been moving your body and the next thing you know you've completely spaced out? So often in life we are thinking or moving, but not in the moment. I see people at the gym on the treadmill, watching television or listening to music; or some are on a stationary bike reading a book or magazine. It's impossible to be fully connected to what your body is doing when you are multitasking.

Somatic movement is the opposite of multitasking. Instead, you connect your mind and your body and pay attention to how the two are united in the same task. When we are mindful of what we are doing and present in the moment, it's miraculous how time moves differently. Many call it a flow state. You are so all in on what you are doing that you lose sense of anything else. You are in the flow, and nothing gets in your way.

Finding that mind-body connection can tune you into all aspects of your life. It takes practice and somatic movement can help you get better and stay in that zone more often.

Exercising the Somatic Way

The concept behind somatic exercise isn't too complex. As human beings, though, we are programmed to be "doing" as opposed to "being." Because of this, learning to slow down and listen intently to our bodies can be challenging.

There isn't an external goal when it comes to somatic movement. Yes, you will notice the benefits. Maybe you'll be stressed or you'll lose a little weight, or reduce pain, or feel better. But you're not doing somatic exercises for that reason. You're moving your body in a way that feels good and helps you understand yourself better. Focusing on the mind-body connection is the ultimate goal of somatic movement. Through this process, you will experience some incredible breakthroughs and results. The first goal isn't the result, but you will inevitably see changes as you put in the work to get to know yourself better.

Somatic exercise is a body-based practice that involves noticing what you are sensing. As you start using your senses as you move, you'll start to release tension. You'll find ways of freeing up space. You'll connect to your breath. The goal, if there is one, is to become at home in your body.

You can practice somatic exercises on your own or with a trained somatic therapist. You can work on body awareness and connection using titration, pendulation, breathwork, and grounding exercises:

• Titration involves gradually and carefully exploring traumatic experiences by working with small pieces at a time to avoid getting overwhelmed.
• Pendulation involves moving between two sensations - safety and discomfort, or expansion and contraction - so that you can slowly release these in a balanced way.
• Breathwork combines conscious breathing techniques with body awareness. The goal is to enable physical, mental, and emotional well-being. You learn to use your breath as a powerful tool to release tension, promote self-awareness, and foster a deep connection with oneself.
• Grounding exercises root you in the present moment, helping to deregulate the central nervous system. When you focus on your body's contact with the floor or with the Earth, you are able to be in the moment and calm yourself.

HOW SOMATICS HELPED ME

I struggled for many years to feel at home in my body. I remember in my early teen years I was uncomfortable with the signals my body was giving me as I entered puberty. I started controlling what I was eating and lost quite a bit of weight. I was borderline anorexic, and my parents were unfamiliar with what was happening. I went to a counselor and surprisingly she gave me a workout VHS tape to bring home and start moving my body. She wanted me to start eating healthier and gain an appreciation for how my body moved and supported me at the same time. I wasn't doing the at-home workouts for an external result; rather she wanted me to feel myself from the inside and appreciate my body for how it could move and breathe and nourish itself. Eating disorders of any kind involve losing a valuable connection between the conscious mind and the physical self. Somatic movement and exercise help foster the mind/body connection.

This was my first experience with somatic movement. Thank goodness I realized how important it was to eat healthy, and I got back to a normal weight. I was also a dancer and in dance we'd look in the mirror and compare ourselves. When I went to college, I fell back briefly into the trap of punishing my body by restricting and then overeating. I lost track of feeling myself from the inside and cherishing what my body could do for me.

At this point, I discovered yoga, and it honestly changed my life. I started going to the local yoga studio near me in the East Village every day. I started to feel more connected to myself than ever before. I cried often in Savasana (the final relaxation posture at the end of a yoga class to soak in the effects of the practice) as I let go of my harsh inner critic. I learned to listed to my natural hunger cues and trust that my body knew what it needed. I tapped into my breath and found healthier ways to cope and manage my anxiety. Yoga helped me activate my parasympathetic nervous system so I could get out of flight or fight mode and relax. Somatic movement like yoga saved my life. This may sound dramatic, but I honestly think had I not discovered yoga (which then opened up the door to many other forms of somatic exercises), I wouldn't be the person I am today. See Figure 1-1.

Photograph by Guen Egan

FIGURE 1-1: The author feeling lighter after a somatic movement session.

Calming vs activating the nervous system

Somatic movement has a calming effect on the nervous system. The stress of many people's daily lives has led them to be more reactive and living in fight-or-flight mode constantly. This can lead to illness and disease. It's important to find things that can help you tap into a heightened state. Somatic exercise activates the parasympathetic (rest and digest) nervous system. When you move in a mindful way and incorporate deep breathing, you allow your body to settle down. It's not easy to constantly be on high alert. Many people need a way to relax and release.

Yoga, meditation, Pilates, walking in nature, Tai Chi, and dance are all forms of somatic movement. They allow you to connect with yourself and your senses.

Differentiating somatic work from other exercises and treatments

There are, of course, other ways to calm the nervous system, such as listening to classical music, talking to a friend, or reading a good book. The difference between somatic movement and other treatments is that you use your body to process your emotions first, instead of your mind. People often try to "think" their way out of a stressed state or an anxious mood. Soma means "of the body" and, in somatics, you start with your body and let it guide you to a better state. You move with purpose and connectedness. As you connect your mind and body, you can start to unravel what's putting you on high alert.

Psychotherapy

Talk therapy is the basis of psychotherapy, but in somatic therapy, the body is the starting point. Instead of talking through your issues, you become aware of bodily sensations and learn to feel safe in your body so you can achieve healing. You can explore your thoughts, emotions, and memories more easily when your body is aware and you're tapping into the areas where you've held tension and tightness due to certain experiences....