TLDR: somatic movement and breathwork are a powerful healing duo that can help you achieve better sleep, less anxiety & improved overall health. The exercises can be super simple, intuitive and perfect for beginners. Scroll down for a free guided YouTube video to start your practice today.
I get it. Life is stressful AF and while new social media trends remind us everyday to practice 'self-care' ... who has the time? Plus, with all the different holistic modalities out there - you're probably asking yourself 'which one is best for me'?
Well, let me introduce you to my favorites: breathwork and somatic movement. This powerful duo has gotten a lot of attention for the way they bring the mind and body into balance.
While breathwork is often highlighted on its own, when paired with somatic movement, it creates a potent practice that helps to release stress, heal trauma, and cultivate a deeper connection with the body.
What is Breathwork?
Breathwork refers to various breathing techniques designed to influence your physical, emotional, and mental state. These techniques range from slow, deep diaphragmatic breathing meant to bring you ease and calm to more intense practices that can help you release trauma, give you an energy boost and even improve your libido (speaking from experience!)
The common goal is to harness the breath to bring about healing and transformation. By changing the rhythm, depth, and pace of your breath, you can stimulate the parasympathetic nervous system, which helps regulate stress and anxiety, promoting a sense of relaxation.
But how does somatic movement fit into this?
What is Somatic Movement?
Somatic movement is a body-centered practice that emphasizes internal physical perception and experience. It's about tuning into the body’s sensations and moving with awareness, often using gentle, mindful movements that focus on how the body feels rather than on external form. Somatic practices are often used in tandem with breathwork to release tension, rewire movement patterns, and even process emotions stored in the body. This type of movement draws on principles from practices like yoga, Tai Chi, and Feldenkrais.
Somatic movement helps people reconnect with their bodies, which can often become disconnected due to trauma, stress, or the pressures of daily life. When we add breathwork to this mindful movement, we create a powerful practice that promotes both physical and emotional healing.
Who is it For?
Somatic movement and breathwork are accessible to pretty much everyone. While pregnant people and those with heart issues need to steer clear of super intense practices, you can benefit from this healing combo whether you're dealing with stress, anxiety, trauma, or simply looking to feel more grounded in your body!
Here's a look at some of the ways breathwork and somatics can positively impact your life:
For People with Trauma: Trauma can cause a disconnection between the mind and body. Somatic movement helps people safely reconnect to their bodies and process emotions or experiences stored in the nervous system without having to relive the trauma itself. When you add in breathwork, you find a safe way to release trapped emotions and stress from the body gently.
For Stress and Anxiety Management: Both breathwork and somatic practices activate the parasympathetic nervous system, which is responsible for calming the body down after a stress response. These practices help you become more attuned to your body’s stress signals and respond to them before they become overwhelming.
For Emotional Regulation: Emotions are often stored in the body, and when they are not processed, they can manifest as physical tension or discomfort. By incorporating breathwork and somatic movement, you can release emotional blockages, helping you to process feelings more effectively and restore emotional balance.
For Physical Healing: Somatic movement encourages awareness of the body’s patterns and tensions. For individuals recovering from injury or chronic pain, these movements help to rebuild healthier movement patterns and relieve physical tension that may have developed due to stress or poor posture.
Why It’s Easier Than You Think
One of the main reasons people avoid practices like breathwork and somatic movement is the fear that it’s too complicated or requires a lot of time and expertise. The good news? It’s much easier than you think.
Small, Consistent Practice Makes a Big Impact: You don’t need to devote hours each day to see benefits. Even just five minutes of mindful breathing or simple, gentle movement can create significant shifts in your body and mind. In fact, the simplicity of these practices is part of what makes them so effective. The key is consistency, not intensity.
It’s Intuitive: Unlike other forms of exercise that may require complex instructions or techniques, somatic movement is based on how your body naturally wants to move. It’s about tuning into what feels good and easing into movements that release tension. Similarly, breathwork can be as simple as taking slow, deep breaths and becoming more mindful of your body.
No Fancy Equipment or Space Required: You don’t need an expensive gym membership or special equipment to practice breathwork and somatic movement. You can do it right from the comfort of your home or even sitting at your desk during a busy workday. Many of the items you have within arms reach can come in handy as props for your practice, like a blanket, heavy book and pillows.
Customizable to Your Needs: These practices are highly adaptable. If you’re someone who needs to reduce anxiety, you can practice slower, more restorative breathing techniques paired with gentle stretching. If you want to release pent-up energy or tension, more dynamic breathwork and movement can be used to invigorate the body. The flexibility of these practices means they can meet you exactly where you are, both physically and emotionally.
Benefits of Breathwork and Somatic Movement
Now that you know what these practices are and how easy they are to incorporate, let's dive deeper into the benefits.
Reduced Stress and Anxiety: Through activating the parasympathetic nervous system, breathwork and somatic movement help reduce cortisol levels, the hormone responsible for the stress response. They also help reduce symptoms of anxiety by increasing awareness of bodily sensations, which brings you into the present moment.
Enhanced Emotional Resilience: When you practice somatic movement, you learn to be more present with your body and emotions. Over time, this creates greater emotional resilience, allowing you to respond to stressful situations from a place of calm rather than reaction.
Increased Body Awareness: Somatic movement trains you to listen to your body’s signals. Whether it’s recognizing tension, discomfort, or emotional cues, this increased body awareness helps you to take action to support your well-being.
Improved Sleep: Many people find that breathwork and somatic movement help improve their sleep quality. This is because they help to release stress and tension that may be keeping you awake at night. The calming effects of these practices can be especially helpful for those who struggle with insomnia or restless sleep due to anxiety.
Trauma Healing: For those dealing with trauma, breathwork and somatic movement provide a safe and gentle way to release stored emotional energy in the body. Trauma often leads to a disconnection from the body, but these practices help to restore that connection in a non-invasive way, facilitating healing without retraumatization.
Try a Somatic Practice for Better Sleep
If you’re interested in exploring the benefits of breathwork and somatic movement, I recently created a YouTube video on somatic practices specifically designed to improve sleep. In this video, I guide you through simple, effective movements and breathwork exercises that will help release tension, calm the nervous system, and prepare your body for restful sleep.
You can check out the video below and start incorporating these practices into your nightly routine.
With just a few minutes a day, you’ll notice profound changes in your body’s ability to relax and restore itself.
In conclusion, breathwork and somatic movement are accessible, effective tools for improving mental, emotional, and physical health. Whether you’re dealing with everyday stress or looking for a deeper healing practice, these techniques offer something for everyone. Give them a try, and experience how powerful a few mindful breaths and gentle movements can be.
Leslie Draffin is an internationally certified somatic psychedelic guide and trauma-informed breath & meditation coach who specializes in helping you heal your mental health, overcome trauma and create the life you deserve. She does not condone the use of illicit substances and does not provide access to any illegal drugs. Her work aims to educate and reduce risk for those who choose to explore psychedelics for personal growth and healing.
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