Somatic Techniques
I am a big believer in somatic therapy techniques. Somatic techniques, meaning mind-body practices that release emotions and stress in the body, are integrated throughout numerous therapy approaches, including Internal Family Systems Therapy, Mindfulness-Based Stress Reduction Therapy, Cognitive Behaviour Therapy, Acceptance and Commitment Therapy, Dialectical Behaviour Therapy, spiritual psychotherapies, and many others.
When trauma or stress stay “locked” in our bodies, it not only affects us emotionally and psychologically, leading to symptoms like depression and anxiety, but it can also turn into physical problems like stomach issues or even chronic back pain.
Our human response to stress is automatic and activates to keep us safe— fight or flight. One of the primary roles of the brain/mind is to detect threat and protect you from threat. However, when the “threat” mode is activated in us for long periods of time, our nervous system stays charged up and we remain in a state of distress, even if we’re not fully aware of it.
Great somatic techniques include:
breathwork exercises
building body awareness
grounding techniques
resourcing techniques
cold and heat exposure
gentle movement like stretching or yoga
Box breathing is a simple and powerful breathwork exercise used in emergency responses but you can use it in any moment to manage emotions, minimise stress, and regulate your nervous system. All you do is inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold for 4 seconds, on repeat.
Progressive muscle relaxation (PMR) is an evidence-based technique that involves tensing and relaxing muscles to reduce stress and tension over 15-minutes. PMR has been found to help with stress, anxiety, low back pain, improve systolic blood pressure, and decrease the frequency of migraine attacks.