If you’ve ever heard the term “somatic” and thought, What does that even mean?, you’re not alone. It’s one of those words that feels unfamiliar yet intriguing. At its heart, somatic work is about reconnecting with the body and understanding how it shapes our emotions, decisions, and experiences. For many, this concept can be a game-changer—especially when it comes to managing stress and anxiety, and fostering deeper self-awareness.
What Does Somatic Mean?
“Somatic” comes from the Greek word soma, which means “body.” It refers to a way of understanding and experiencing the world that centers on the body’s sensations and responses. Unlike traditional approaches that focus primarily on the mind, somatic practices recognize the body as a source of wisdom. Your body is constantly communicating with you—through tension, breath patterns, posture, and even the flutter in your stomach before a big decision. Somatic work is about tuning into these signals to help you navigate life with greater clarity and resilience.
A Personal Example: When My Body Spoke Louder Than My Thoughts
There was a time when I was overwhelmed by a major decision in my life. My mind was racing with pros and cons, yet I felt stuck. No matter how much I analyzed, I couldn’t reach a clear choice. It wasn’t until I paused and focused on what I was physically experiencing that I noticed my chest felt tight and my breath shallow. My body was telling me I was scared of disappointing someone, not necessarily making the “wrong” decision. Once I acknowledged that fear and allowed myself to sit with it, I found a sense of ease—and clarity followed.
This is the essence of somatic work. It’s not about “fixing” your emotions but about understanding what your body is trying to tell you.
How the Nervous System Shapes Our Decisions
Our nervous system plays a huge role in how we respond to challenges and make decisions. Think about the last time you felt really stressed. Did you freeze up? Lash out? Or maybe avoid the situation altogether? These responses are driven by your nervous system—specifically the interplay between your brain, body, and environment.
A helpful framework here is the polyvagal theory, which explains how our nervous system shifts between states of safety, fight/flight, and shutdown. When we feel safe and regulated, we can make thoughtful decisions. But when we’re triggered into a fight/flight response, our body takes over, and we might react impulsively. Understanding these patterns can help us create space to respond differently—with more intention and less reactivity.
Practical Tips to Get Started with Somatic Awareness
If you’re curious about how to begin exploring somatic practices, here are a few simple ways to start:
- Pause and Breathe: When you notice tension or stress, take a moment to focus on your breath. Try inhaling deeply for four counts, holding for two, and exhaling for six. This can help regulate your nervous system and create a sense of calm.
- Body Scan: Close your eyes and slowly scan your body from head to toe. Notice where you feel tension, ease, or warmth. Don’t judge what you find; simply observe.
- Movement Breaks: Gentle movement like stretching or swaying can help you release stored tension and reconnect with your body. Even a five-minute walk can make a difference.
- Daily Activities as Somatic Practices: Many everyday activities can become somatic practices when done with awareness. Washing dishes, gardening, or even brushing your teeth can be opportunities to notice your breath, posture, and movement.
- Creative Expression: Activities like painting, journaling, or even baking can connect you with your body’s rhythm. Pay attention to how your hands move or how your body feels as you engage in these activities.
- Notice Patterns: Pay attention to recurring sensations in your body. Do you always feel a knot in your stomach before a tough conversation? Or a heaviness in your shoulders during stressful weeks? These patterns can offer clues about what’s happening internally.
- Create a Safe Space: Visualization can be powerful. Imagine a place where you feel completely safe and at ease. Bring that image to mind when you’re feeling overwhelmed to help anchor yourself.
Why This Matters
Somatic awareness is not about “getting it right.” It’s about showing up for yourself—with curiosity and compassion. When you start to notice and understand your body’s signals, you’re better equipped to handle life’s ups and downs. You’re also taking a step toward greater self-leadership and vulnerability, because you’re learning to trust yourself in a deeper way.
A Thought to Walk Away With
What if your body’s sensations were invitations instead of inconveniences? The next time you feel tension or discomfort, instead of pushing it away, try asking: What do you need right now? You might be surprised at the wisdom you uncover.
Stay tuned for the next blog, where I’ll dive deeper into polyvagal theory and how understanding your nervous system can transform the way you navigate stress and relationships.