Ever heard of somatic exercise and wondered if it’s the secret weapon you’ve been missing in your weight loss journey? Well, grab a seat and let’s dive into this wellness trend that’s catching on faster than the latest meme. In this article, we’ll break down what somatic exercise is, whether it can help you shed those extra pounds, and how it might also be your ticket to a stress-free life.

What is Somatic Exercise?

It is a form of movement therapy focused on developing greater awareness of one’s body sensations to enhance physical and mental well-being. Unlike traditional workouts that often emphasize repetition and intensity, somatic exercises involve slow, mindful movements aimed at improving body awareness and releasing tension.

Examples of Somatic Exercise

They can vary widely but often include activities like:

• Feldenkrais Method: Gentle movements to improve flexibility and coordination.
• Alexander Technique: Focuses on posture and movement habits.
• Hanna Somatics: Aims to retrain the brain to release muscle tension.

Does Somatic Exercise Work for Weight Loss?

While somatic exercises may not burn as many calories as high-intensity workouts, they offer other benefits that can indirectly support weight loss. By enhancing body awareness, individuals can improve their movement efficiency and posture, potentially leading to more active lifestyles and better workout form in other activities. Here are the key ways in which somatic exercises contribute to weight loss:

1. Stress Reduction

It’s known for their ability to reduce stress by promoting relaxation and activating the parasympathetic nervous system, which is responsible for the body’s “rest and digest” response. Chronic stress can lead to elevated cortisol levels, which are associated with increased appetite.

2. Improved Sleep

Poor sleep can disrupt hormones that regulate hunger and satiety, leading to increased appetite and weight gain. By improving sleep quality, it helps maintain a healthy weight.

3. Enhanced Body Awareness

Focuses on the mind-body connection and increases body awareness. This heightened awareness can lead to better recognition of hunger and fullness cues, reducing the likelihood of overeating. Additionally, it helps individuals become more attuned to their body’s needs, promoting healthier eating and exercise habits.

4. Pain Relief and Improved Mobility

Alleviate chronic pain and improve flexibility and coordination, making it easier for individuals to engage in other forms of physical activity. This can enhance overall fitness and contribute to weight loss.

5. Sustainable Exercise Routine

Gentle and mindful, reducing the risk of injury and making it easier to maintain a consistent exercise routine. This sustainability is crucial for long-term weight management.

6. Emotional Eating Management

By reducing stress and improving mental well-being, it can help manage emotional eating, which is a common response to stress and negative emotions. This can prevent overeating and support weight loss efforts.

Somatic Exercise for Stress

Stress is often stored in our muscles as tension, leading to pain and discomfort. Somatic exercises work by teaching you to recognize and release this tension through mindful movements. This not only helps in reducing stress but also enhances overall body function.

Somatic Breathing

1. Find a Comfortable Position

• Sit or Lie Down: Choose a comfortable position, either sitting or lying down. Ensure your spine is straight and your body is relaxed.

2. Set an Intention

• Focus on Your Goal: Set a clear intention for your practice, such as releasing anxiety, grounding yourself, or simply relaxing.

3. Begin with Deep Breaths

• Inhale Deeply: Take a deep breath in through your nose, allowing your abdomen to expand.
• Exhale Slowly: Exhale slowly through your mouth, letting your abdomen contract. Repeat this a few times to settle into the practice.

4. Engage in Somatic Breathing Techniques

Here are some specific somatic breathing exercises you can try:

4.1. Diaphragmatic Breathing

• Place Your Hands: Place one hand on your chest and the other on your abdomen.
• Inhale Deeply: Breathe in deeply through your nose, ensuring your abdomen rises more than your chest.
• Exhale Slowly: Exhale through your mouth, feeling your abdomen fall. Focus on the movement of your diaphragm.

4.2. 4-7-8 Breathing

• Inhale for 4 Seconds: Breathe in through your nose for a count of 4.
• Hold for 7 Seconds: Hold your breath for a count of 7.
• Exhale for 8 Seconds: Exhale completely through your mouth for a count of 8. Repeat this cycle several times.

4.3. Box Breathing

• Inhale for 4 Seconds: Inhale through your nose for a count of 4.
• Hold for 4 Seconds: Hold your breath for a count of 4.
• Exhale for 4 Seconds: Exhale through your mouth for a count of 4.
• Hold for 4 Seconds: Hold your breath again for a count of 4. Repeat this cycle several times.

Pandiculation

1. Find a Comfortable Position

• Sit or Lie Down: Choose a comfortable position where you can fully relax. This could be sitting, lying down, or even standing.

2. Initiate a Voluntary Contraction

• Contract Muscles: Begin by gently contracting the muscles you want to focus on. For example, if you are pandiculating your arms, you might start by pulling your arms inward towards your body.

3. Slowly Lengthen the Muscles

• Lengthen with Awareness: Slowly and mindfully lengthen the contracted muscles. If you started by pulling your arms inward, you would now extend them outward, reaching as far as is comfortable.

4. Complete Relaxation

• Relax Completely: After lengthening, completely relax the muscles. Allow your body to return to a neutral, relaxed state.

5. Focus on Sensations

• Mindful Awareness: Pay attention to the sensations in your body throughout the process. Notice any areas of tension and how they change as you contract, lengthen, and relax the muscles.

6. Incorporate Breathing

• Breathe Naturally: Allow your breath to flow naturally. Often, a spontaneous in-breath occurs during the contraction phase, and a sigh or exhale follows the relaxation phase.

Conclusion

In the end, this exercise might not replace your HIIT sessions, but it offers unique benefits that complement a holistic approach to health and wellness. By improving body awareness, reducing stress, and enhancing overall movement efficiency, it can be a valuable part of your fitness routine. Try incorporating somatic exercises into your life and see the benefits for yourself.

We recommend that you read Pack on Serious Mass with These Chest and Back Workouts! and  Arnold Schwarzenegger’s volume workout routine!