Somatics and Exercise: A Holistic Approach to Movement and Sports
- Dusty Horton
- Oct 11, 2024
- 6 min read
Exercise is often framed as something we “should” do, a chore to be checked off the list. But what if, instead of an obligation, we viewed exercise as a way to engage with our bodies on a deeper level—an experience that not only supports physical health but also promotes emotional and psychological well-being? If we viewed it as something that doesn't cause pain or drain energy, but rather as something nourishing and invigorating? This is where somatics comes into play. Somatics, a body-based approach that emphasizes conscious awareness of movement and bodily sensations, offers a robust framework for understanding and engaging with exercise and sports in a way that honors the body’s inherent needs and capacities.
The Body’s Natural Need for Movement
Our bodies are designed to move. For thousands of years, human beings were hunters and gatherers, constantly on the move. Whether tracking prey, foraging for food, or simply walking long distances to gather resources, physical activity was integral to survival. Our ancestors didn’t need structured exercise routines because their daily lives were filled with diverse and vigorous physical activities.
Today, however, our lifestyles have become far more sedentary. Many of us spend hours sitting at desks, in cars, or in front of screens. The natural movement our bodies crave is no longer built into our day-to-day routines. As a result, we often don’t meet our bodies’ need for regular, varied movement. This mismatch between our evolutionary design and modern living can lead to a host of physical and mental health issues, from muscle tension and pain to anxiety and stress.
Exercise, when done mindfully, can help bridge this gap. Movement helps maintain our muscles, bones, and cardiovascular health and plays a crucial role in regulating the nervous system. Physical activity releases endorphins, reduces cortisol (the stress hormone), and can reset the body’s stress response, creating a state of relaxation and calm. However, to get the full benefit of exercise, it’s crucial to approach it with mindfulness, intention, and an awareness of the body’s signals—this is where somatics can transform the experience.
Regulating the Nervous System Through Somatics in Exercise
Somatics brings a unique perspective to exercise and sports by recognizing the deep connection between movement and the nervous system. When we engage in physical activity, our autonomic nervous system responds. The sympathetic nervous system (our “fight-or-flight” response) often becomes activated during intense exercise, while the parasympathetic nervous system (our “rest-and-digest” state) helps us recover after exertion.
The problem is that many people, driven by societal pressures or personal goals, push themselves too hard during exercise or sports without paying attention to their body’s feedback. This can lead to injury, burnout, or overtraining, disrupting the nervous system’s ability to regulate itself. On the other hand, when we can consciously regulate our nervous system before engaging in physical activity—through mindful breathing, body awareness, and gentle somatic practices—we can exercise in a way that honors the body’s limits, prevents injury, and maximizes benefits.
By tuning into the body before and during exercise, you become more aware of subtle sensations, alerting you to areas of tension, stress, or misalignment that need attention. This heightened body awareness allows you to move more efficiently and effectively, helping to prevent overexertion and strain. You learn to listen to your body’s signals—when it’s time to push harder and when it’s time to back off—leading to a more sustainable and enjoyable relationship with exercise.
The Problem with One-Size-Fits-All Exercise Programs
Many mainstream fitness programs offer a one-size-fits-all approach, focusing on external goals such as weight loss, muscle gain, or performance metrics without considering individual differences. These programs often encourage participants to follow rigid routines that don’t consider personal capacity, energy levels, or unique body mechanics.
This approach can be problematic for several reasons. First, it can lead to overtraining or injury, as people push themselves to meet external benchmarks rather than listening to their bodies' signals. Second, it can create a disconnection from the body, where movement becomes mechanical rather than intuitive. Instead of feeling energized and nourished by exercise, people may feel drained, frustrated, or resentful.
In contrast, a somatic approach to exercise emphasizes the importance of tuning into your body and working with its natural rhythms and capacities. Rather than following a predetermined program, a somatic approach encourages you to listen to your body and move in a way that feels good and supportive. This not only makes exercise more enjoyable but also more sustainable in the long term. When exercise is approached this way, it becomes less about achieving external goals and more about fostering a deeper connection with your body, which can lead to physical, mental, and emotional benefits.
Somatic Practices to Incorporate Before and During Exercise
There are several somatic practices you can incorporate into your exercise or sports routine to help regulate your nervous system, stay present, and move mindfully:
1. Body Scanning: Before starting any physical activity, take a few minutes to do a full-body scan. Lie down or sit comfortably, close your eyes, and bring your awareness to different parts of your body, from your toes to the top of your head. Notice any areas of tension or discomfort and simply observe them without judgment. This practice helps bring your attention to your body and sets the stage for mindful movement.
2. Breathing Exercises: Conscious breathing is one of the most powerful tools for regulating the nervous system. Before starting your workout, focus on your breath for a few moments. Practice diaphragmatic breathing—breathing deeply into your belly rather than shallowly into your chest. This slow, intentional breathing activates the dorsal branch of the parasympathetic nervous system. This can help you feel calm and centered before physical exertion.
3. Sensory Awareness: During exercise, practice staying present by focusing on the sensations in your body. Notice how your muscles feel as they contract and release, how your feet connect with the ground, or how the air feels as it enters and leaves your lungs. By paying attention to these sensations, you can stay present with your current experience and avoid pushing yourself too hard.
4. Restorative Movement: After intense exercise or sports, incorporate gentle, restorative movements like stretching, yin yoga, or somatic movement practices. This helps your body transition out of the “fight-or-flight” state and into recovery mode. These slow, gentle movements can help release stored muscle tension, improve muscle and connective-tissue flexibility, and promote a sense of relaxation and whole-body well-being.
How a Somatic Practitioner Can Enhance Your Exercise Experience
Working with a somatic practitioner can be a game-changer for anyone looking to elevate their exercise or sports experience. A trained somatic practitioner can help you become more aware of your body’s patterns, tensions, and imbalances, which often go unnoticed in day-to-day life. Through guided practices and hands-on techniques, a somatic practitioner can teach you how to move in a way that is more aligned, efficient, and mindful.
In addition, a somatic practitioner can help you develop personalized movement strategies that take into account your unique body, lifestyle, and goals. Whether you’re a professional athlete looking to improve performance or simply want to feel better in your body, a somatic practitioner can help you tap into your body’s innate intelligence and find a movement practice that works for you.
Conclusion: A Superior, Holistic Approach to Exercise and Sports
Incorporating somatic principles into exercise and sports offers a more sustainable, mindful, and holistic approach to movement. Rather than following rigid programs that can lead to injury or burnout, a somatic approach emphasizes the importance of listening to your body, staying present, and regulating your nervous system for optimal health and performance. By embracing somatics, you can not only improve your physical fitness but also deepen your connection to your body, reduce stress, and enhance your overall well-being.
Whether you’re an athlete, a weekend warrior, or someone just starting to explore the world of exercise, somatics offers a powerful way to transform your relationship with movement. It’s an approach that respects the body’s inherent wisdom, fosters long-term health, and helps you move through life with greater ease, awareness, and joy.
Book a free Discovery Call today if you'd like to explore how somatics can help you with exercise and movement. Let me help you get the most out of the time you spend moving.
