{"id":55405,"date":"2023-10-09T13:01:01","date_gmt":"2023-10-09T13:01:01","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=55405"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"28-day-somatic-exercise-for-trauma-relief","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/28-day-somatic-exercise-for-trauma-relief\/","title":{"rendered":"28-day Somatic Exercise for Trauma Relief"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-somatic-exercise-for-trauma-relief\/#What_is_the_somatic_movement_for_healing_trauma\" >What is the somatic movement for healing trauma?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-somatic-exercise-for-trauma-relief\/#Somatic_experiencing\" >Somatic experiencing<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-somatic-exercise-for-trauma-relief\/#Sensorimotor_psychotherapy\" >Sensorimotor psychotherapy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-somatic-exercise-for-trauma-relief\/#Neurosomatic_therapy\" >Neurosomatic therapy<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-somatic-exercise-for-trauma-relief\/#The_effectiveness_of_somatic_interventions_in_working_with_trauma\" >The effectiveness of somatic interventions in working with trauma<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-somatic-exercise-for-trauma-relief\/#What_are_the_4_somatic_practices\" >What are the 4 somatic practices?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-somatic-exercise-for-trauma-relief\/#Alexander_technique\" >Alexander technique<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-somatic-exercise-for-trauma-relief\/#Body-Mind_Centering_BMC\" >Body-Mind Centering (BMC)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-somatic-exercise-for-trauma-relief\/#Feldenkrais_method\" >Feldenkrais method<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-somatic-exercise-for-trauma-relief\/#Laban_movement_analysis_LMA\" >Laban movement analysis (LMA)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-somatic-exercise-for-trauma-relief\/#What_are_somatic_release_exercises\" >What are somatic release exercises?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-somatic-exercise-for-trauma-relief\/#Body_Scan_Exercise\" >Body Scan Exercise<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-somatic-exercise-for-trauma-relief\/#Grounding\" >Grounding<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-somatic-exercise-for-trauma-relief\/#Focus_On_The_Sensation\" >Focus On The Sensation<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-somatic-exercise-for-trauma-relief\/#Tune_into_Movement\" >Tune into\u00a0 Movement<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-somatic-exercise-for-trauma-relief\/#Focus_On_Your_Breathing\" >Focus On Your Breathing<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-somatic-exercise-for-trauma-relief\/#Release_Pressure\" >Release Pressure<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-somatic-exercise-for-trauma-relief\/#Somatic_Yoga\" >Somatic Yoga<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-somatic-exercise-for-trauma-relief\/#How_to_carry_out_trauma_release_exercises\" >How to carry out\u00a0 trauma release exercises<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-somatic-exercise-for-trauma-relief\/#Resourcing_and_visualization\" >Resourcing and visualization<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-somatic-exercise-for-trauma-relief\/#Body_scans\" >Body scans<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-somatic-exercise-for-trauma-relief\/#Self-regulation\" >Self-regulation<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-somatic-exercise-for-trauma-relief\/#Can_Stress_And_Anxiety_Cause_Weight_Loss\" >Can Stress And Anxiety Cause Weight Loss?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-somatic-exercise-for-trauma-relief\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-somatic-exercise-for-trauma-relief\/#How_do_you_release_trauma_naturally\" >How do you release trauma naturally?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-somatic-exercise-for-trauma-relief\/#What_is_an_example_of_a_somatic_practice\" >What is an example of a somatic practice?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-somatic-exercise-for-trauma-relief\/#What_are_somatic_movement_methods\" >What are somatic movement methods?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-somatic-exercise-for-trauma-relief\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">What are you feeling at the moment? Your answer may whirl around your emotions: sadness, gratitude, agitation, happiness, or frustration.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=28_day_somatic_exercise_for_trauma_relief\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/1_2023_08_21_max_GifSomatic_V2_ggl-1.gif\" alt=\"BetterMe\" width=\"1080\" height=\"1080\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Very few people tune into their body\u2019s feelings<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0when being asked that question. If you thought about your body sensations and your answer sounded like \u201cI\u2019m feeling a slight pain in my back\u201d or \u201cMy leg muscles seem a bit stiffer than usual\u201d then congratulations, you either have already started with your somatic experience or at least are closer to discovering it to yourself faster than others.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your reasons for distressing emotions might be different: they could be caused by anything from the overwhelming job obligations to the last explosion in your city causing hazardous consequences. No matter what those reasons are, constant stressors may impact your daily routine, depriving you of all the good things\/moments you can squeeze out of your life.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can alter this state or at least reduce its effects by trying therapy, of course, and additionally indulge in a relatively new but safe experience &#8211; somatic practices. They teach you to focus on your body sensations while you\u2019re performing gentle movements.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Let\u2019s take you through the notion of the concept itself and the 28-day somatic exercise for trauma relief. This article unravels its benefits and the efficient exercises that may help you during the healing process.\u00a0\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_is_the_somatic_movement_for_healing_trauma\"><\/span><b>What is the somatic movement for healing trauma?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Trauma is a response to highly distressing\u00a0 events that exceed someone\u2019s ability to cope and impact their person\u2019s physical, mental, emotional, social, or spiritual well-being. A traumatic response often shows up as\u00a0 PTSD (Post-traumatic stress disorder) which develops in some people when the symptoms of trauma persist or worsen within weeks or months (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/trauma#ptsd\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">PTSD interferes with the person\u2019s life, causing symptoms such as flashbacks, nightmares, dissociation, anxiety and depression, and emotional numbness.\u00a0<\/span><\/p>\n<p><strong>With stress being a constant presence in our lives, taking time to process emotions, decompress and get into the right frame of mind is absolutely crucial. With BetterMe: Meditation &amp; Sleep app your mental health is in good hands! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=28_day_somatic_exercise_for_trauma_relief\">Start using it now<\/a>!<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">One of the effective ways to treat PTSD is to incorporate somatic therapy into the treatment. Among the common somatic therapy techniques that could potentially help a range of people are:\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Somatic_experiencing\"><\/span><b>Somatic experiencing<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Unlike other forms of therapy, SE does not focus on thoughts or emotions related to the traumatic experience and therefore does not directly evoke traumatic memories. It works from the &#8220;bottom up&#8221;, using the body as the entry point to track the sensations associated with memories of the traumatic event.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Sensorimotor_psychotherapy\"><\/span><b>Sensorimotor psychotherapy<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This type of therapy is a combination of psychotherapy and body-based techniques to support the client re-experience the traumatic event and carry out alternative responses\/reactions to the event. This technique helps the person\u2019s nervous system \u201ccomplete\u201d their reaction to the distressing event<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Neurosomatic_therapy\"><\/span><b>Neurosomatic therapy<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It may include massage and acupoint stimulation which entails a practitioner applying pressure to specific points on the body, which provokes a state of relaxation.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=28_day_somatic_exercise_for_trauma_relief\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-55410\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/21-1024x576.png\" alt=\"Somatic exercises for anxiety\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/21.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/21-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/21.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/21-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/21.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_effectiveness_of_somatic_interventions_in_working_with_trauma\"><\/span><b>The effectiveness of somatic interventions in working with trauma<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Are somatic therapy resources really helpful for post-traumatic treatment? There are a few studies proving this theory. A small <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5518443\/\"><span style=\"font-weight: 400;\">study<\/span><\/a><span style=\"font-weight: 400;\"> in 2017 identified the positive effects of <a href=\"https:\/\/betterme.world\/articles\/somatic-experiencing\/\">somatic experiencing<\/a> therapy on people with post-traumatic stress disorder.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Besides these effects, somatic practices can help people cope with the emotions associated with a distressing event. They can help with emotional regulation and moving through an emotional event with more ease. While they are generally safe to practice, it is best advised that they are carried out under the supervision of professional somatic therapists, especially at the beginning.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Further on in the following article, you will uncover some of the top <a href=\"https:\/\/betterme.world\/articles\/somatic-exercises\/\">somatic exercises<\/a> you can perform at home at any time of the day. You don\u2019t need any special clothing or equipment, only some space, a few minutes, and a desire to feel better.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_are_the_4_somatic_practices\"><\/span><b>What are the 4 somatic practices?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">In fact, there are more than 4 somatic practices. But here we\u2019re about to uncover the most effective somatic therapy practices:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Alexander technique<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Body-Mind Centering<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Feldenkrais method<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Laban movement analysis<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Let\u2019s briefly touch on each practice:\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Alexander_technique\"><\/span><b>Alexander technique<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Alexander technique aims to improve posture and movement by focusing on sensory awareness, self-perception, and conscious movements. It might relieve back pain, neck aches, and sore shoulders. The main principles of the following technique, rooted in the mind-body connection, involve mindful movements, ways you move, sit or stand and harmonizing the head-neck-back relationship to enhance overall functioning (<\/span><a href=\"https:\/\/www.nhs.uk\/conditions\/alexander-technique\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The Alexander technique is usually taught in a series of private lessons. During these lessons, you learn practices that help you expand your awareness of how your nervous, muscular, and skeletal systems function. With this knowledge, you begin to restore your body\u2019s optimal poise and balance.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Body-Mind_Centering_BMC\"><\/span><b>Body-Mind Centering (BMC)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Body-mind centering is an embodied approach that allows us to understand how the mind is expressed through changes in body movements. <\/span><span style=\"font-weight: 400;\">In Mind-Body Centering, you learn to discover how the most subtle activity in the body creates changes in the activity of the mind. During this technique, you learn to identify, articulate, discover, and integrate various tissues in the body and the role they play in your state of state of mind.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0There is a special body-based language you can learn to describe movement and body-mind relationships (<\/span><a href=\"https:\/\/www.colorado.edu\/theatredance\/dance\/graduates\/mfa-somatic-emphasis\/body-mind-centering\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Feldenkrais_method\"><\/span><b>Feldenkrais method<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Feldenkrais method is <\/span><span style=\"font-weight: 400;\">a somatic practice that uses movement to teach self-awareness and improve relationships with one\u2019s body. The method is built on the principle that a person is made up of three main entities: the nervous system, the body, and the environment. Addressing all these three aspects is essential to build well-being and vitality in people.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0Its main goal is to use awareness to improve your movement patterns which gradually may promote functionality during daily activities (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4408630\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Laban_movement_analysis_LMA\"><\/span><b>Laban movement analysis (LMA)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is a special system used for the observing, describing, and interpreting human movement (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6564005\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Usually, dancers, actors, or other performers utilize this somatic method to incorporate observation, movement, and body language into their performances.\u00a0<\/span><\/p>\n<p><em><strong>Read more:\u00a0<\/strong><a href=\"https:\/\/betterme.world\/articles\/somatic-exercises-for-anxiety\/\">8 Somatic Exercises for Anxiety, with Step-by-Step Instructions.<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_are_somatic_release_exercises\"><\/span><b>What are somatic release exercises?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You\u2019re anxious, overwhelmed, swamped, angry and yearning to release negative emotions. Your daily tasks seem to bear heavy on your shoulders, making it difficult for you to cope with your life. . No worries, you\u2019re not the only one here. Thankfully,\u00a0 omatic release exercises may be an effective way of working through blocked or repressed emotions related to past stressful experiences.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are situations when repressing your real emotions or feelings can contribute to the development of certain\u00a0 health conditions, such as:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Depression<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Digestive problems<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">High blood pressure<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Heart disease<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Infections<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Low energy<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pain (<\/span><a href=\"https:\/\/www.webmd.com\/mental-health\/what-to-know-repressed-emotions\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">To decrease this risk, you can turn more often towards your body and work with it to release stress and tesnion. Here\u00a0 are 3 <a href=\"https:\/\/betterme.world\/articles\/somatic-release\/\">somatic release<\/a> exercises that don\u2019t guarantee full healing but may alleviate the risk of the following conditions.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Body Scan Exercise<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grounding<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Somatic Yoga<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Body_Scan_Exercise\"><\/span><b>Body Scan Exercise<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Long exercises are not applicable to every person. You have your responsibilities and even 5 minutes of your free time per day seems too much for spending them on the somatic experience. Thus, this option is ideal for you. This is an easy exercise that may help you destress within only 60 seconds.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to perform it:\u00a0<\/span><\/p>\n<ol>\n<li><span style=\"font-weight: 400;\"> Unclench your teeth and relax. Breathe. Relax and breathe again.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Move to your shoulders, dropping them down and back while moving your neck from side to side to release any stiffness or tightness.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Shake your hands out, open and close your fists and stretch your fingers.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Roll your eyes from side to side and blink occasionally.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Stick out your tongue to unclench your jaw even more while relaxing other muscles in your face.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Finally, take three deep belly breaths, inhale and exhale fully. This is an efficient way to reconnect with your body and self.\u00a0<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=28_day_somatic_exercise_for_trauma_relief\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-55411\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/5-1024x576.png\" alt=\"Somatic therapy resources\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/5.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/5-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/5.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/5-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/5.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Grounding\"><\/span><b>Grounding<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Do you often space out in your past or the future but how many times are you staying in the present? Grounding is an effective activity anchoring you to the present moment. You gradually take your mind off past events that might have been distressing for some time. Here are several exercises to consider:\u00a0<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Focus_On_The_Sensation\"><\/span><b>Focus On The Sensation<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Start running cold water over your hands and notice how the temperature feels on your skin. Switch to warm water and focus on how the sensation on your hands changes. Do this for a few minutes.\u00a0<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tune_into_Movement\"><\/span><b>Tune into\u00a0 Movement<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">If your body has a special way in which it wants to move, listen to it and let it do that. It might be that you want to dance, jump, shake, or gently rock. The idea is to let your body complete its natural way of moving. Observe how you feel while doing that.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Focus_On_Your_Breathing\"><\/span><b>Focus On Your Breathing<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Focus on your breathing while inhaling and exhaling. Start by inhaling to the count of 4, holding for 3 seconds, and then exhaling for another count of 4.\u00a0<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Release_Pressure\"><\/span><b>Release Pressure<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Tense and relax different parts of your body for a couple of minutes. Begin with your feet rooted on the ground as hard as you can. Release the pressure and notice how your feet feel now.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Somatic_Yoga\"><\/span><b>Somatic Yoga<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Somatic yoga is a new term combining somatics (your mind-body awareness) and yoga. It should be practiced with a certified somatic yoga instructor.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Somatic yoga is more profound as you get in touch with your senses and use movements that feel good for you.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Instead of making yourself hold a\u00a0 difficult position, embrace a simpler automatic pose simultaneously observing feelings in your muscles.\u00a0<\/span><\/p>\n<p><strong>Running a never-ending rat race, shoving trauma further and further away, falling into self-harming thought patterns, living life that\u2019s eclipsed by constant anxiety and fear \u2013 this is what an average person goes through every day. Not addressing it will only pull you deeper into a downward spiral. <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=28_day_somatic_exercise_for_trauma_relief\">BetterMe: Meditation &amp; Sleep app<\/a> will help you gain a new perspective on life and help you regain that long-lost internal balance!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_carry_out_trauma_release_exercises\"><\/span><b>How to carry out\u00a0 trauma release exercises<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Somatic exercises for people experiencing feelings of anxiety or trauma-related symptoms are beneficial as everyone can perform them, regardless of\u00a0 age or sex. Why? Because they\u2019re uniquely simple. No excruciating poses, only relaxing and comfortable practices that help you realize your body sensations during each movement.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">From the headline of the article, you can understand we\u2019re going to discover the 28-day somatic exercises challenge. This challenge may result in:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increased body awareness<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Feeling relaxed<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improved mind-body connection<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">reduced muscle tensions<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">releasing unresolved emotions leading to improved emotional well-being\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Check out these 3 somatic trauma-release exercises you can do daily. I\u2019ve divided them into 3 categories. Complete them for 28 days straight and you may notice the positive changes in your body and mind.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Resourcing and visualization<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Body scans<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Self-regulation<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Resourcing_and_visualization\"><\/span><b>Resourcing and visualization<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Resourcing <\/span><span style=\"font-weight: 400;\">\u00a0is a technique where you identify those things, actions, and qualities you can draw upon for aid in times of need. They can be of psychological, emotional, intellectual, relational, artistic, spiritual, or somatic nature, and they will support you in maintaining a sense of self and safety regardless of what happens in your life and environment. If your struggle to identify them, you can aks for the support of a mental health professional.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Visualization helps you shift your state to a positive environment that may reduce your stress levels. Here\u2019s what you can do:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Create a safe place in your mind. Do it by recalling some positive events from the past. Maybe your perfect date, or the first cash money you spent on mouthwatering cotton candy. You could also visualize a new safe place that you haven\u2019t experienced yet. Imagine its colors, smells, and textures. Feel your body there, absorb the atmosphere of those positive moments, and notice how comfortable your body feels.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Think about the people you care about that make you feel peaceful. The best way to do this is to look at the old photos to focus on the specific memories.\u00a0<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Body_scans\"><\/span><b>Body scans<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Body scans are also called active meditation for relaxation. To practice body scanning, you\u2019ll need to:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get in a comfortable, possibly seated position, and close your eyes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Focus on your lower body and notice how your feet feel on the floor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly, shift your attention to your knees, ankles, knees, and then pelvis.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Identify pressure, temperature, tension, and any other sensations as you move up your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In case of any tension, breathe deeply and exhale as you release it. When you feel the body part relax, you can move to the next part.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">After finishing with your lower body, do the same with your upper body. Include some of your internal organs like your heart, stomach, and lungs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Finally, end by focusing on your head, neck, and face.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Self-regulation\"><\/span><b>Self-regulation<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Self-regulation entails working through a series of emotions and returning to a baseline of safety and emotional balance.This technique is particuarly important for people with a traumatic history, who might find themsleves on high alert at all times. By practicing self-regulation, they can reduce their emotional reactions to everyday distress and previous upsetting memories. You can do some of these easy somatic techniques to help you self-regulate:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some approaches to coping with intense emotional experiences:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Butterfly hug. Cross your right arm over your chest, placing your hand near your heart, and cross your left arm, placing your left hand on your right shoulder. Hug yourself as long as possible until you feel genuinely content, even for the slightest moment.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tapping. Put your hand in a cupping position and tap your body all over, from your feet to your head. Squeezing different parts of your body, instead of tapping them, is also helpful for grounding as your body recognizes your boundaries. This may give you a sense of safety.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=28_day_somatic_exercise_for_trauma_relief\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-55412\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/7-1024x576.png\" alt=\"Somatic exercises to release trauma\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/7.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/7-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/7.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/7-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/7.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_Stress_And_Anxiety_Cause_Weight_Loss\"><\/span><b>Can Stress And Anxiety Cause Weight Loss?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\"><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Can Stress And Anxiety Cause Weight Loss&quot;}\"><a href=\"https:\/\/betterme.world\/articles\/can-stress-and-anxiety-cause-weight-loss\/\">Can Stress And Anxiety Cause Weight Loss<\/a>?\u00a0<\/span>Stress and anxiety, unfortunately, become the daily routine for people. Work, unpaid bills, breakups, and so many more things can impair your mood, leaving you helpless and powerless.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When your body is under stress, the sympathetic nervous system triggers the release of adrenaline and cortisol. A rush of these hormones activates the body\u2019s fight-or-flight response, which prepares a person to fight or flee from the potential threat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Adrenaline causes your heart to beat faster and your breathing to speed up, which can cause changes in metabolish and eating patterns\u00a0<\/span><span style=\"font-weight: 400;\">(<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/stress-weight-loss#stress-and-weight-loss\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, changes in eating habits may lead to weight gain, which is triggered by additional changes such as:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">poor sleep<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">increased appetite<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">unhealthful foods cravings<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">reduced motivation to perform any physical activity<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These factors can lead to weight gain or interfere with your weight loss interventions. That\u2019s why the best way to keep a healthy weight or trim fat would be:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">a good sleep<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/betterme.world\/articles\/balanced-diet\/\"><span style=\"font-weight: 400;\">balanced diet<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">engagement in physical activity<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">avoiding alcohol and processed food<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">contacting the therapist to work on your stress and anxiety<\/span><\/li>\n<\/ul>\n<p><em><strong>Read more:\u00a0<\/strong><a href=\"https:\/\/betterme.world\/articles\/somatic-therapy-exercises\/\">Somatic Therapy Exercises: Your 2023 Guide To Overcoming Traumatic Memories.<\/a><\/em><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"How_do_you_release_trauma_naturally\"><\/span><b>How do you release trauma naturally?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The first way to release trauma naturally is to acknowledge your feelings which are linked to the past traumatic situations that are still bothering you. Completing these steps with the certified therapist may bring positive changes. Somatic experiencing (SE) therapy is another efficient way to release trauma. Somatic yoga, stretching, and breathing exercises may be helpful here.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"What_is_an_example_of_a_somatic_practice\"><\/span><b>What is an example of a somatic practice?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">One of good examples of somatic practice is somatic yoga, stretching, meditation, mindful walking, or belly breathing exercises. They allow you to build your body awareness via cooling movements and relaxing breathing.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"What_are_somatic_movement_methods\"><\/span><b>What are somatic movement methods?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Effective practices of <a href=\"https:\/\/betterme.world\/articles\/somatic-movement\/\">somatic movement<\/a> include Alexander technique, Body-Mind Centering, Feldenkrais method, and Laban movement analysis. It is better to contact a certified somatic therapist to fully immerse into these methods.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Somatic therapy is widely used in healing trauma. There is some evidence proving the positive effects of somatic practices on a range of individuals.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Among the major somatic practices are Alexander technique, Body-Mind Centering, Feldenkrais method, and Laban movement analysis.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this article, you have also discovered the 28-day somatic exercise for trauma relief. More specifically, 3 categories of exercises that may be helpful for releasing unresolved emotions and tensions.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Other efficient ways to relieve feelings of anxiety and stress are engaging in physical activities, lifestyle changes, and seeking professional support through a therapist which could include medication<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Stress and anxiety can either result in weight gain or weight loss. This depends on the individuals, their adverse experiences, and their lifestyles.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=28_day_somatic_exercise_for_trauma_relief\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/1_2023_08_21_max_GifSomatic_V1_ggl-1.gif\" alt=\"BetterMe\" width=\"1080\" height=\"1080\" \/><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>What are you feeling at the moment? Your answer may whirl around your emotions: sadness, gratitude, agitation, happiness, or frustration.\u00a0 Very few people tune into their body\u2019s feelings \u00a0when being asked that question. If you thought about your body sensations and your answer sounded like \u201cI\u2019m feeling a slight pain in my back\u201d or \u201cMy [&hellip;]<\/p>\n","protected":false},"author":53,"featured_media":55413,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[209],"tags":[],"coauthors":[171,213],"class_list":["post-55405","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-somatic-exercises"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>28-day Somatic Exercise for Trauma Relief - BetterMe<\/title>\n<meta name=\"description\" content=\"Would you like to relieve your trauma? Discover the \u2605 28 DAY SOMATIC EXERCISE FOR TRAUMA RELIEF \u27a4 in the following article today.\u00a0\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"28-day Somatic Exercise for Trauma Relief\" \/>\n<meta property=\"og:description\" content=\"Would you like to relieve your trauma? Discover the \u2605 28 DAY SOMATIC EXERCISE FOR TRAUMA RELIEF \u27a4 in the following article today.\u00a0\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/28-day-somatic-exercise-for-trauma-relief\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/28-day-somatic-exercise-for-trauma-relief.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1080\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Nataliia Lutsiv, Sachini Akuretiya, MS\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nataliia Lutsiv, Sachini Akuretiya, MS\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"14 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/28-day-somatic-exercise-for-trauma-relief\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/28-day-somatic-exercise-for-trauma-relief\/\"},\"author\":{\"name\":\"Nataliia Lutsiv\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/35657e0a93c98148893952254a524273\"},\"headline\":\"28-day Somatic Exercise for Trauma Relief\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/28-day-somatic-exercise-for-trauma-relief\/\"},\"wordCount\":2788,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/28-day-somatic-exercise-for-trauma-relief\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/28-day-somatic-exercise-for-trauma-relief.png\",\"articleSection\":[\"Somatic Exercises\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">What are you feeling at the moment? Your answer may whirl around your emotions: sadness, gratitude, agitation, happiness, or frustration.\u00a0<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=28_day_somatic_exercise_for_trauma_relief\\\"><img class=\\\"aligncenter\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/1_2023_08_21_max_GifSomatic_V2_ggl-1.gif\\\" alt=\\\"BetterMe\\\" width=\\\"1080\\\" height=\\\"1080\\\" \/><\/a>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Very few people tune into their body\u2019s feelings<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">\u00a0when being asked that question. If you thought about your body sensations and your answer sounded like \u201cI\u2019m feeling a slight pain in my back\u201d or \u201cMy leg muscles seem a bit stiffer than usual\u201d then congratulations, you either have already started with your somatic experience or at least are closer to discovering it to yourself faster than others.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Your reasons for distressing emotions might be different: they could be caused by anything from the overwhelming job obligations to the last explosion in your city causing hazardous consequences. No matter what those reasons are, constant stressors may impact your daily routine, depriving you of all the good things\/moments you can squeeze out of your life.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">You can alter this state or at least reduce its effects by trying therapy, of course, and additionally indulge in a relatively new but safe experience - somatic practices. They teach you to focus on your body sensations while you\u2019re performing gentle movements.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Let\u2019s take you through the notion of the concept itself and the 28-day somatic exercise for trauma relief. 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