{"id":62670,"date":"2024-08-13T19:47:12","date_gmt":"2024-08-13T19:47:12","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=62670"},"modified":"2024-08-13T19:47:12","modified_gmt":"2024-08-13T19:47:12","slug":"easy-somatic-exercises","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/easy-somatic-exercises\/","title":{"rendered":"Easy Somatic Exercises for Mental Health: Best Practices for Beginners"},"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\/easy-somatic-exercises\/#What_Are_Easy_Somatic_Exercises\" >What Are Easy Somatic Exercises?<\/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\/easy-somatic-exercises\/#What_Does_Somatic_Release_Feel_Like\" >What Does Somatic Release Feel Like?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/easy-somatic-exercises\/#How_to_Start_Somatic_Exercises\" >How to Start Somatic Exercises<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/easy-somatic-exercises\/#Can_I_Do_Somatic_Therapy_by_Myself\" >Can I Do Somatic Therapy by Myself?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/easy-somatic-exercises\/#How_Often_Should_You_Do_Somatic_Exercises\" >How Often Should You Do Somatic Exercises?<\/a><\/li><\/ul><\/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\/easy-somatic-exercises\/#8_Easy_Somatic_Exercises_to_Improve_Mental_Health\" >8 Easy Somatic Exercises to Improve Mental Health<\/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\/easy-somatic-exercises\/#Breathwork\" >Breathwork<\/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\/easy-somatic-exercises\/#Body_Scanning\" >Body Scanning<\/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\/easy-somatic-exercises\/#Grounding\" >Grounding<\/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\/easy-somatic-exercises\/#Resourcing\" >Resourcing<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/easy-somatic-exercises\/#Progressive_Muscle_Relaxation\" >Progressive Muscle Relaxation<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/easy-somatic-exercises\/#Visualization\" >Visualization<\/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\/easy-somatic-exercises\/#Rhythmic_Movement\" >Rhythmic Movement<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/easy-somatic-exercises\/#Mindful_Yoga\" >Mindful Yoga<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/easy-somatic-exercises\/#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-16\" href=\"https:\/\/dev.betterme.world\/articles\/easy-somatic-exercises\/#Do_somatic_exercises_really_work\" >Do somatic exercises really work?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/easy-somatic-exercises\/#Can_you_teach_yourself_somatic_therapy\" >Can you teach yourself somatic therapy?<\/a><\/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\/easy-somatic-exercises\/#Is_tapping_somatic_therapy\" >Is tapping somatic therapy?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/easy-somatic-exercises\/#What_is_somatic_stretching\" >What is somatic stretching?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/easy-somatic-exercises\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Do you ever feel as if stress and emotions are overwhelming your mind <\/span><i><span style=\"font-weight: 400;\">and<\/span><\/i><span style=\"font-weight: 400;\"> body?<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=easy_somatic_exercises\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-1-5.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Easy somatic exercises may be the solution you\u2019ve been looking for. These practices focus on strengthening the mind-body connection, which helps you become more aware of physical sensations and the emotions linked to them. By engaging in these easy somatic exercises, you may experience reduced stress and overall better mental clarity.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fortunately, somatic exercises are often simple and easy for beginners to incorporate into their routines. This article will examine what somatic therapy exercises look like, how you can get started, and show you 8 easy somatic exercises to consider.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Easy_Somatic_Exercises\"><\/span><b>What Are Easy Somatic Exercises?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Somatic exercises use movement-based practices that focus on strengthening the mind-body connection. These simple somatic exercises help individuals become more aware of their bodily sensations and the emotions that are potentially linked to them, which may lead to better emotional regulation and mental health (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8276649\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Essentially, by focusing on how the body <\/span><i><span style=\"font-weight: 400;\">feels<\/span><\/i><span style=\"font-weight: 400;\">, you can release built-up tension and stress, which promotes a heightened sense of relaxation and healing. Other key benefits of easy somatic exercises include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Possible reduction in stress (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/neuroscience\/articles\/10.3389\/fnins.2018.00070\/full\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Potential for improved emotional regulation (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/neuroscience\/articles\/10.3389\/fnins.2018.00070\/full\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Potential for increased body awareness (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6405696\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Does_Somatic_Release_Feel_Like\"><\/span><b>What Does Somatic Release Feel Like?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Somatic release is a therapeutic process that involves releasing stored tension, stress, and trauma from the body, and it often feels like a profound sense of relaxation and relief (<\/span><a href=\"https:\/\/www.health.harvard.edu\/blog\/what-is-somatic-therapy-202307072951\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As you engage in somatic therapy exercises, you may notice a gradual ease of physical tension as well as a lightening of emotional burdens. However, the intensity of these sensations can vary significantly from person to person.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Common sensations that are felt during somatic release include (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8276649\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">)(<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7428881\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Warm or tingling sensation in areas where tension was held<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sense of lightness or relief in previously tense areas<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Emotional release, such as through tears or laughter<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Physical relaxation and the easing of muscle tightness<\/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=easy_somatic_exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/6-2.png\" alt=\"easy somatic exercises\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Start_Somatic_Exercises\"><\/span><b>How to Start Somatic Exercises<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Getting started with somatic exercises may benefit those who are looking to improve their mental and physical well-being (<\/span><a href=\"https:\/\/www.health.harvard.edu\/blog\/what-is-somatic-therapy-202307072951\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">), but you should know that research regarding its long-term effectiveness is still quite limited. Therefore, it\u2019s important to approach it thoughtfully.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Before you start any new form of exercise or therapy, you should consult with a health provider to make sure it aligns with your health needs and goals. This is particularly important if you have a history of trauma and may need a therapist who specializes in somatic work. A healthcare professional can also provide personalized advice while addressing any concerns you may have.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some additional tips you should consider when starting somatic exercises:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start slow with simple, easy-to-follow exercises that don\u2019t require extensive physical effort to avoid feeling overwhelmed<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Create a quiet, comfortable environment where you can practice somatic exercises without interruptions<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pay close attention to your body\u2019s signals and stop if you experience any signs of pain or discomfort<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stay consistent, patient, and open-minded \u2013 it may take time to feel the full benefits and discover which somatic technique works best for you<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_I_Do_Somatic_Therapy_by_Myself\"><\/span><b>Can I Do Somatic Therapy by Myself?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Yes, you may practice somatic exercises on your own, but it\u2019s important to consult with a healthcare professional first to make sure they align with your needs and goals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For this type of exercise, look for somatic therapists in your area to gain more clarity. If you\u2019re unsure where to look, the <\/span><a href=\"https:\/\/www.psychologytoday.com\/us\"><span style=\"font-weight: 400;\">Psychology Today website<\/span><\/a><span style=\"font-weight: 400;\"> has a search feature that will help you find a provider who is suitable to your needs (United States only).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fortunately, many somatic exercises are simple enough to practice at home without the need for professional supervision. Examples of easy somatic exercises to perform at home include deep breathing, body scanning, and somatic stretching.<\/span><\/p>\n<p><b>If you\u2019re unsure where to start, there are plenty of online resources such as the <\/b><a href=\"https:\/\/betterme.world\/products\"><b>BetterMe app<\/b><\/a><b> that offer step-by-step, easy somatic exercises to guide you along the way.<\/b><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Often_Should_You_Do_Somatic_Exercises\"><\/span><b>How Often Should You Do Somatic Exercises?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The frequency of your somatic exercise plan should be dependent on your long-term health goals and needs, in addition to advice from healthcare providers. Generally, the more consistent you are with somatic exercises, the greater the benefits you\u2019re likely to experience (<\/span><a href=\"https:\/\/somatics.org\/shop\/guides\/somaticex-suggestedsteps.html\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For beginners, starting with a few sessions per week may be beneficial. Over time, you may choose to gradually increase the duration and frequency as you become more comfortable with the exercises. It\u2019s also important to listen to your body and adjust your somatic exercise routine to ensure it remains a positive, healing experience.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"8_Easy_Somatic_Exercises_to_Improve_Mental_Health\"><\/span><b>8 Easy Somatic Exercises to Improve Mental Health<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Incorporating somatic exercises into your routine can significantly improve your mental well-being by building self-awareness and improving emotional regulation skills (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8256138\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Below, you\u2019ll find 8 easy somatic exercises for beginners to consider trying.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Breathwork\"><\/span><b>Breathwork<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Breathwork stands out as one of the best somatic exercises for managing stress and anxiety (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9954474\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">), mostly due to its calming effect. This practice involves focusing on each breath to soothe the nervous system, which may lead to improved relaxation and better emotional balance (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5455070\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s important to note that breathing exercises work best when you focus on breathing deeply from your belly, paying close attention to each inhale and exhale. With this in mind, here are some common breathing techniques you can consider:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Box breathing:<\/b><span style=\"font-weight: 400;\"> Inhale for a count of four, hold for four, exhale for four, and hold for four, creating a box-like pattern<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>4-7-8 breathing:<\/b><span style=\"font-weight: 400;\"> Inhale for four seconds, hold for seven, and exhale slowly for eight seconds<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Remember that the counts that are used in these exercises are intended to guide and regulate your breath, so don\u2019t worry if you don\u2019t complete each count fully. The most important thing is to focus on each breath, allowing yourself to fully relax into the practice.<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=easy_somatic_exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/5-5.png\" alt=\"easy somatic exercises\" \/><\/a><\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Body_Scanning\"><\/span><b>Body Scanning<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Body scanning involves systematically focusing your attention on different parts of the body, usually from head to toe or vice versa, in order to increase body awareness (<\/span><a href=\"https:\/\/www.healthline.com\/health\/body-scan-meditation#benefits\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). By focusing on each part of the body, you may identify areas of tension or discomfort, which will potentially help you become more attuned to your body\u2019s responses and needs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are the steps to a simple body scanning exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Find a quiet, comfortable space and close your eyes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take several deep breaths to relax.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by focusing on your toes and noticing any sensations.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Move slowly through your feet and legs, pausing at each to observe any sensations.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue scanning through your abdomen, chest, back, shoulders, arms, and hands, noticing areas of tension or relaxation <\/span><i><span style=\"font-weight: 400;\">without<\/span><\/i><span style=\"font-weight: 400;\"> trying to change them.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Finally, bring your attention to your neck, face, and head.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Spend a few moments observing how your entire body feels from head to toe.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">When you perform a body scanning exercise, make sure that you acknowledge any physical or emotional sensations that arise, free from judgment. Also, allow yourself to fully sit with your feelings after the exercise before you continue with your day.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/somatic-healing-techniques\/ \"><i>Somatic Healing Techniques: A Holistic Approach to Physical and Emotional Recovery<\/i><\/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;\">Grounding is a somatic practice that is designed to help individuals reconnect with the present moment by anchoring them to physical sensations (<\/span><a href=\"https:\/\/meridianuniversity.edu\/content\/grounding-techniques-for-anxiety\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). By directing attention away from distressing thoughts or emotions toward the here and now, grounding can promote a sense of calm and stability (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/grounding-techniques\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). However, its effects may differ for everyone.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some popular grounding techniques you can consider:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>5-4-3-2-1 technique:<\/b><span style=\"font-weight: 400;\"> Name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Mindful walking:<\/b><span style=\"font-weight: 400;\"> Pay attention to each step you take, feeling the ground beneath your feet and noticing any surroundings.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>3-3-3 rule:<\/b><span style=\"font-weight: 400;\"> Name 3 things you see, name 3 sounds you can hear, and move 3 parts of your body to ground yourself in the present moment.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Resourcing\"><\/span><b>Resourcing<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">In somatic therapy, resourcing involves identifying both internal and external resources to draw upon when you feel stressed (<\/span><a href=\"https:\/\/sarahrossphd.com\/resourcing-pendulation-titration-practices-somatic-experiencing\/\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">). This may help individuals feel more centered and present in their bodies, which may enable better decision-making and increased resilience to a variety of life stressors.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To help you get started, common resourcing methods include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Thinking of positive comments or affirmations from loved ones or mentors<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Listening to calming music or songs that evoke good memories<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Visualizing your favorite location or peaceful scenery<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Progressive_Muscle_Relaxation\"><\/span><b>Progressive Muscle Relaxation<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">One of the best somatic exercises for stress is progressive muscle relaxation (PMR), which involves tensing and relaxing different muscle groups throughout the body (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8272667\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">). This exercise can help release built-up tension and promote relaxation by increasing awareness of bodily sensations, including the emotions that are associated with tense areas.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some tips for an easy progressive muscle relaxation exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Find a quiet, comfortable space and close your eyes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start with your feet, tensing the muscles in your toes for 5 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Release the tension completely and focus on relaxing for 10-15 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Move upward, tensing and relaxing the muscles in your legs, abdomen, chest, arms, shoulders, neck, and face.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Focus on the sensation of warmth and heaviness in each relaxed muscle group.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Finally, take a moment to enjoy relaxation before you resume your day.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">When performing progressive muscle relaxation, take your time and avoid rushing to ensure a thorough release of muscle tension, which is essential for potential stress release.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Visualization\"><\/span><b>Visualization<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Visualization involves creating positive imagery in your mind to focus attention away from distressing thoughts or emotions (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8272667\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">). By imagining a calming, safe space in vivid detail, you can achieve emotional relief and better emotional regulation over time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When visualizing your safe space that brings you peace, consider the following:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Picture a place where you feel completely safe, relaxed, and at peace<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Visualize the sights, sounds, smells, and textures of this specific place<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Imagine the trusted individuals who may bring you comfort and security<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">As with any skill, it should be noted that visualization requires time and practice before you feel the full benefits, so don\u2019t be discouraged if you don\u2019t notice any immediate calming results.<\/span><\/p>\n<p><strong>BetterMe: Meditation &amp; Sleep app can help you transmute stress into serenity, pull you up from the doldrums, free your mind from the cares and worries of the world, quell racing thoughts and infuse you with tranquility! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=easy_somatic_exercises\">Start using it now and change your life <\/a>!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Rhythmic_Movement\"><\/span><b>Rhythmic Movement<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">In somatic therapy, rhythmic movement is performed through free-flowing, repetitive motions to help center the mind and body (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5594083\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). With deliberate motions designed to release stress and shift your emotional state, this practice may help you become more aware of how you experience emotions physically.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s a step-by-step, easy rhythmic movement exercise to get you started:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Select a rhythmic motion that feels natural and calming, such as walking, swaying, or gentle dancing.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Concentrate on the sensation and rhythm of the movement, allowing it to guide your attention away from distressing thoughts.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Coordinate your breathing with the movement, inhaling deeply and exhaling slowly to enhance relaxation.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your focus on the physical sensations of the movement, allowing any tension or stress to gradually release.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">As with other somatic exercises, it&#8217;s best to practice rhythmic movement consistently in order to experience its full benefits for emotional well-being.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Mindful_Yoga\"><\/span><b>Mindful Yoga<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Yoga can be a highly effective somatic exercise when it\u2019s approached mindfully, particularly when combined with other somatic practices such as deep breathing. By using intentional motions to build awareness of bodily sensations, yoga can improve the mind-body connection while potentially alleviating stress (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3193654\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, it\u2019s important to note that yoga is only a somatic workout when it\u2019s focused on how you <\/span><i><span style=\"font-weight: 400;\">feel<\/span><\/i><span style=\"font-weight: 400;\"> during movement \u2013 rather than outcomes or appearance-related goals.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/somatic-dance\/\"><i>Somatic Dance: Liberation through Expression and Movement<\/i><\/a><i><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=easy_somatic_exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/2-3.png\" alt=\"easy somatic exercises\" \/><\/a><\/i><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Do_somatic_exercises_really_work\"><\/span><strong>Do somatic exercises really work?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, somatic exercises may be effective for improving body awareness, reducing stress, and enhancing emotional regulation abilities by connecting physical sensations with emotional experiences (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8276649\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). However, while current research on somatic techniques is promising, more studies are needed to confirm its effectiveness.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To get the most benefits from somatic therapy exercises, remember to be patient and consistent with your routine, and experiment with various somatic exercises to find which works and feels best for you.\u00a0 <\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_you_teach_yourself_somatic_therapy\"><\/span><strong>Can you teach yourself somatic therapy?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, you can learn basic somatic therapy techniques from resources such as books, online courses, or instructional videos. However, it\u2019s always best to consult your healthcare provider before you start any new form of exercise or therapy to ensure it is in alignment with your individual health needs and goals.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_tapping_somatic_therapy\"><\/span><strong>Is tapping somatic therapy?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, tapping (or emotional freedom techniques, EFT) is a form of somatic therapy, as it involves tapping on specific points on the body while focusing on emotional sensations to release tension and promote healing (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9840127\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_is_somatic_stretching\"><\/span><strong>What is somatic stretching?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Somatic stretching focuses on gentle stretches and movements to release tension that\u2019s held in muscles and joints. Somatic practices can improve body awareness and they may also be beneficial for those managing chronic pain or joint discomfort (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7868595\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=easy_somatic_exercises\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-2-4.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/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;\">These easy somatic exercises can be highly beneficial for those who are looking to enhance their mental well-being while reducing stress and tension. By connecting physical sensations to internal emotions, somatic therapy can help you better regulate your feelings and cope with them in a healthier way.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Do you ever feel as if stress and emotions are overwhelming your mind and body? Easy somatic exercises may be the solution you\u2019ve been looking for. These practices focus on strengthening the mind-body connection, which helps you become more aware of physical sensations and the emotions linked to them. By engaging in these easy somatic [&hellip;]<\/p>\n","protected":false},"author":104,"featured_media":62674,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[209],"tags":[],"coauthors":[253,226],"class_list":["post-62670","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>Easy Somatic Exercises for Mental Health: Best Practices for Beginners - BetterMe<\/title>\n<meta name=\"description\" content=\"Many \u2605 EASY SOMATIC EXERCISES \u27a4 are available to help improve mental well-being, reduce stress, and promote relaxation \u2013 here\u2019s what you need to know.\" \/>\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=\"Easy Somatic Exercises for Mental Health: Best Practices for Beginners\" \/>\n<meta property=\"og:description\" content=\"Many \u2605 EASY SOMATIC EXERCISES \u27a4 are available to help improve mental well-being, reduce stress, and promote relaxation \u2013 here\u2019s what you need to know.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/easy-somatic-exercises\/\" \/>\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=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/Somatic_16-1024x576.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"576\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Alexis Schofield, Kaye Smith, PhD\" \/>\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=\"Alexis Schofield, Kaye Smith, PhD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/easy-somatic-exercises\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/easy-somatic-exercises\/\"},\"author\":{\"name\":\"Alexis Schofield\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/c2ee1ce5aca08e5aafa91b22405d6149\"},\"headline\":\"Easy Somatic Exercises for Mental Health: Best Practices for Beginners\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/easy-somatic-exercises\/\"},\"wordCount\":2085,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/easy-somatic-exercises\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/Somatic_16.png\",\"articleSection\":[\"Somatic Exercises\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Do you ever feel as if stress and emotions are overwhelming your mind <\/span><i><span style=\\\"font-weight: 400;\\\">and<\/span><\/i><span style=\\\"font-weight: 400;\\\"> body?<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Easy somatic exercises may be the solution you\u2019ve been looking for. These practices focus on strengthening the mind-body connection, which helps you become more aware of physical sensations and the emotions linked to them. By engaging in these easy somatic exercises, you may experience reduced stress and overall better mental clarity.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Fortunately, somatic exercises are often simple and easy for beginners to incorporate into their routines. This article will examine what somatic therapy exercises look like, how you can get started, and show you 8 easy somatic exercises to consider.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Are Easy Somatic Exercises?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Somatic exercises use movement-based practices that focus on strengthening the mind-body connection. These simple somatic exercises help individuals become more aware of their bodily sensations and the emotions that are potentially linked to them, which may lead to better emotional regulation and mental health (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8276649\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Essentially, by focusing on how the body <\/span><i><span style=\\\"font-weight: 400;\\\">feels<\/span><\/i><span style=\\\"font-weight: 400;\\\">, you can release built-up tension and stress, which promotes a heightened sense of relaxation and healing. Other key benefits of easy somatic exercises include:<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Possible reduction in stress (<\/span><a href=\\\"https:\/\/www.frontiersin.org\/journals ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/easy-somatic-exercises\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/easy-somatic-exercises\/\",\"name\":\"Easy Somatic Exercises for Mental Health: Best Practices for Beginners - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/easy-somatic-exercises\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/easy-somatic-exercises\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/Somatic_16.png\",\"description\":\"Many \u2605 EASY SOMATIC 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minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/easy-somatic-exercises\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/easy-somatic-exercises\/"},"author":{"name":"Alexis Schofield","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/c2ee1ce5aca08e5aafa91b22405d6149"},"headline":"Easy Somatic Exercises for Mental Health: Best Practices for Beginners","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/easy-somatic-exercises\/"},"wordCount":2085,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/easy-somatic-exercises\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/Somatic_16.png","articleSection":["Somatic Exercises"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Do you ever feel as if stress and emotions are overwhelming your mind <\/span><i><span style=\"font-weight: 400;\">and<\/span><\/i><span style=\"font-weight: 400;\"> body?<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Easy somatic exercises may be the solution you\u2019ve been looking for. These practices focus on strengthening the mind-body connection, which helps you become more aware of physical sensations and the emotions linked to them. By engaging in these easy somatic exercises, you may experience reduced stress and overall better mental clarity.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Fortunately, somatic exercises are often simple and easy for beginners to incorporate into their routines. This article will examine what somatic therapy exercises look like, how you can get started, and show you 8 easy somatic exercises to consider.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Are Easy Somatic Exercises?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Somatic exercises use movement-based practices that focus on strengthening the mind-body connection. These simple somatic exercises help individuals become more aware of their bodily sensations and the emotions that are potentially linked to them, which may lead to better emotional regulation and mental health (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8276649\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Essentially, by focusing on how the body <\/span><i><span style=\"font-weight: 400;\">feels<\/span><\/i><span style=\"font-weight: 400;\">, you can release built-up tension and stress, which promotes a heightened sense of relaxation and healing. Other key benefits of easy somatic exercises include:<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Possible reduction in stress (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/easy-somatic-exercises\/","url":"https:\/\/dev.betterme.world\/articles\/easy-somatic-exercises\/","name":"Easy Somatic Exercises for Mental Health: Best Practices for Beginners - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/easy-somatic-exercises\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/easy-somatic-exercises\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/Somatic_16.png","description":"Many \u2605 EASY SOMATIC EXERCISES \u27a4 are available to help improve mental well-being, reduce stress, and promote relaxation \u2013 here\u2019s what you need to know.","breadcrumb":{"@id":"https:\/\/dev.betterme.world\/articles\/easy-somatic-exercises\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/dev.betterme.world\/articles\/easy-somatic-exercises\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/easy-somatic-exercises\/#primaryimage","url":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/Somatic_16.png","contentUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/Somatic_16.png","width":2560,"height":1440,"caption":"Daily Somatic Exercises"},{"@type":"BreadcrumbList","@id":"https:\/\/dev.betterme.world\/articles\/easy-somatic-exercises\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/dev.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Mental Health","item":"https:\/\/dev.betterme.world\/articles\/mental-health\/"},{"@type":"ListItem","position":3,"name":"Therapy","item":"https:\/\/dev.betterme.world\/articles\/mental-health\/therapy\/"},{"@type":"ListItem","position":4,"name":"Somatic Exercises","item":"https:\/\/dev.betterme.world\/articles\/mental-health\/therapy\/somatic-exercises\/"},{"@type":"ListItem","position":5,"name":"Easy Somatic Exercises for Mental Health: Best Practices for Beginners"}]},{"@type":"WebSite","@id":"https:\/\/dev.betterme.world\/articles\/#website","url":"https:\/\/dev.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; 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