Exercise and fitness: What is somatic exercise, your go-to fitness routine to beat stress, improve sleep?

Beat exercise: Both yoga and Pilates emphasise the mind-body connection, with somatic yoga being a specific style (Image: Canva)

Somatic exercise, a rising trend in wellness, centers on deliberate, slow movements that emphasise the mind-body connection. Rather than solely focusing on the outcome of the exercise, somatic practices aim to heighten body awareness. This approach contrasts with traditional fitness routines by prioritising internal experiences over external results.

Through somatic exercises, individuals cultivate a deeper understanding of how their emotions impact physical well-being, and vice versa. This holistic approach has garnered attention for its ability to enhance mindfulness and promote relaxation. By tuning into bodily sensations and releasing tension, somatic exercise can provide stress relief and improve sleep quality.

The gentle, deliberate nature of these movements also supports pain management, while fostering flexibility and balance, says fitness trainer Michael Joshi.

Overall, somatic exercise offers a comprehensive path to wellness, emphasising the unity of mind and body in achieving optimal health.

Body scans: By lying down or sitting comfortably, you mentally scan your body from head to toe to identify tension areas. Focus on these areas, breathing until you find relief.

Progressive Muscle Relaxation (PMR): Tense a muscle group for 5 seconds, then release, promoting relaxation.

Yoga and Pilates: These practices emphasise the mind-body connection, with somatic yoga being a specific style. Pilates also focuses on body movement, relaxation, and breathwork.

Martial arts: Aikido, Tai Chi, and Qigong require mindfulness and body awareness.

Dancing: Dance and movement therapy (DMT) is a form of somatic therapy dating back to 1940, using movement to understand emotions.

Walking: When combined with meditation and mindfulness, walking, too, can be a somatic exercise.

Enhanced mind-body Connection: Somatic exercise improves understanding of how emotions affect physical well-being. Research suggests it's effective for PTSD and emotional adaptation.

Relieves stress: Slow, gentle movements relax tight muscles and reduce tension. Mindfulness, a key part of somatics, also aids in stress reduction.

Improves sleep quality: Somatic therapy can treat insomnia, as it reduces stress which impacts sleeping habits.

Pain relief: By focusing on bodily sensations, somatic exercises help address discomfort or injury.

Improved flexibility and balance: Slow movements with deep breathing enhance blood flow and muscle warm-up, while martial arts improve flexibility and coordination.