In today's fast-paced world, weight loss is often viewed through the lens of intense workouts and restrictive diets. However, a more holistic approach, focusing on the mind-body connection, may offer a sustainable path to a healthier lifestyle. Somatic exercises, a gentle and mindful movement practice, can be a valuable addition to your weight loss plan.
Understanding Somatic Exercises
The concept of somatics was introduced in the 1970s by Thomas Hanna, Ph. D., a philosopher, somatic educator, and author of the book Bodies in Revolt: A Primer in Somatic Thinking. Somatic exercises encompass a diverse range of mindful movement practices that prioritize internal awareness and sensation. The term "somatic" comes from the Greek word "soma," meaning "the living body." These exercises are designed to relieve chronic tension, improve posture, and promote overall well-being. They encourage you to tune into your body’s cues, fostering a deeper understanding of how you move and feel. Somatic exercises are all about tuning into how your body feels, focusing on the internal experience of the movement (rather than its end result) to help you better understand your physical sensations and what your body is trying to tell you, using slow, easy movements that help you get more in touch with your body.
Key Features of Somatic Exercises
- Mindful movement: Enhances body awareness and reduces unconscious tension.
- Slow and controlled motions: Helps reprogram muscle memory for better posture and movement efficiency.
- Focus on breathwork: Supports stress reduction and relaxation.
- Pain relief and injury prevention: Helps release chronic muscular tension.
Types of Somatic Exercises
There are several types of somatic exercises and techniques you can try, including:
- Body scans: Body scanning helps you pinpoint areas of discomfort in your body, simply by lying down or sitting comfortably and mentally scanning your body from head to toe to identify any areas of tension. Once you do, focus on that area for a few moments, breathing in and out until you find relief and relaxation, and continue the scanning process.
- Progressive muscle relaxation (PMR): PMR is the process of tensing a muscle group for 5 seconds and then releasing it, as a way to promote relaxation.
- Yoga and Pilates: There are many different styles of yoga (including somatic yoga) and most emphasize the mind-body connection, combining body movement with relaxation and breathwork - and so do certain types of Pilates.
- Martial arts: Many types of martial arts require a high level of mindfulness and body awareness, particularly Aikido, Tai Chi and Qigong.
- Dancing: Yes, something as simple as dancing can be somatic. Dance and movement therapy (DMT) specifically is a type of somatic therapy that dates back to 1940, and it is based on the idea that movement is our first language, which we can use to better understand our emotions.
- Walking: Walking can be a type of somatic exercise when paired with meditation and mindfulness.
- Body-Mind Centering (BMC): This exercise was created to enhance body awareness.
- Alexander technique: This technique eases pain and tension by improving your posture, movement, and knowledge of your body.
- Feldenkrais method: This practice uses slow, gentle movements to improve body awareness, lessen pain, and make movement more efficient. It encourages examining present movement patterns to find better ones.
- Laban movement analysis: The Laban movement analysis suggests how people move can reflect how they think and feel.
The Mind-Body Connection and Weight Loss
For some people, exercising isn't just about the physical benefits. It's about their mental well-being, how it makes them feel, how it helps them deal with the stressors of everyday life - and it's precisely that balance between body and mind that somatic movement centres itself on. The truth is that losing weight is a mental game just as much as it is physical. In order to maintain a healthy weight, you need to create healthier habits that you can stick to. Psychology is what underpins these long-term changes, which is why taking care of your mental well-being is just as important as eating a healthy diet or working out regularly.
How Somatic Exercises Support Weight Management
While somatic exercises are not as intense as running or weightlifting, they support weight loss in several ways:
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Reducing Stress and Cortisol Levels: Ever noticed how stress seems to make weight loss harder? There’s a scientific reason for that. In one large study of healthy adults, increased cortisol levels from everyday stress triggered cravings for high-calorie foods. The people who reported higher stress also had elevated insulin levels and were more likely to gain weight. Chronic stress leads to elevated cortisol levels, which can cause weight gain, particularly around the abdomen. Somatic exercises emphasize relaxation, deep breathing, and mindfulness, all of which help lower cortisol levels and support weight loss. Regular engagement with these mindful movements can lower cortisol levels, potentially decreasing stress-related eating behaviors and supporting weight management.
Improving Movement Efficiency: Many people struggle with exercise due to poor movement patterns and muscle imbalances. Somatic exercises improve body awareness, making it easier to engage in other physical activities without pain or discomfort. This, in turn, encourages a more active lifestyle. With somatic exercises, you can learn how to move more efficiently, with less effort, and without pain.
Enhancing Metabolism: Although somatic exercises are low-intensity, they help release muscle tension and improve circulation, which can enhance metabolic function. When the body moves efficiently, it burns calories more effectively. Somatic movement can be great for your body and mind and can be a great addition to your usual fitness routine by positively influencing your metabolism.
Reducing Emotional Eating: Somatic exercises promote mindfulness, helping individuals become more in tune with their hunger and satiety cues. This can prevent overeating caused by stress, boredom, or emotional triggers. Plus, by reducing stress and improving your sleep, somatic exercise can help keep your cortisol levels under control, preventing you from overeating as a coping mechanism (what’s referred to as emotional eating), which could otherwise lead to weight gain.This enhanced awareness can lead to powerful therapeutic benefits, helping to address deep trauma and emotional issues, thereby improving emotional well-being.
Improved posture and core strength: Many somatic exercises focus on aligning the spine and strengthening the core muscles.
Read also: Elliptical Training: Your Guide to Shedding Pounds
Enhanced mind-body connection: You might become more attuned to hunger and fullness cues.
Pain reduction: Many individuals experience chronic pain that hinders their ability to exercise regularly.
Better flexibility and balance: Combining slow movements with deep breathing can help stimulate your blood flow and warm up your muscles for better mobility.
Weight loss: Somatics is the process of building a better mind-body connection. This can help develop a deeper understanding of both physical and mental cues, such as hunger and satiation, in people who want to lose weight.
Simple Somatic Exercises to Get Started
Let’s explore some simple somatic exercises you can try.
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- Yoga: At its heart, yoga is a form of somatic movement. Yoga encourages mindful moves and a greater awareness of the body. It’s especially good for lowering stress, relieving pain, and making it easier to move around. Yoga has been shown to improve balance.
- Mindful walking: This simple, everyday form of somatic movement focuses on noticing your body’s sensations as you walk.
- Gentle stretching: Stretching with mindful awareness of your body’s limits can be a somatic practice.
- Breathing exercises: Deep, mindful breathing is a somatic practice that increases awareness of the body. By paying attention to how your breath flows and affects different parts of your body, you can reduce stress and create a sense of relaxation.
- Progressive muscle relaxation: This technique involves consciously tensing and then relaxing different muscle groups in the body.
- Tai chi: Tai chi is a gentle form of movement that focuses on slow, flowing motions.
- Pandiculation (Full-Body Stretching): Releases muscle tension and improves flexibility. Slowly stretch your arms and legs while yawning, then relax completely. Repeat 5-10 times.
- Pelvic Tilts: Engages the core muscles and improves lower back mobility. Lie on your back with knees bent, tilt your pelvis upward, then slowly lower it back. Repeat for 10 reps.
- Somatic Breathing (Diaphragmatic Breathing): Reduces stress and supports oxygen flow for better metabolism. Place one hand on your belly and take slow, deep breaths. Feel your belly rise as you inhale and fall as you exhale.
- Shoulder and Neck Releases: Relieves upper body tension, which can affect posture and movement. Slowly roll your shoulders forward and backward, then tilt your head from side to side.
- Cat-Cow Stretch (Spinal Mobility Exercise): Improves spinal flexibility and circulation. On all fours, arch your back upward (cat), then drop your belly and lift your head (cow). Repeat 10 times.
Incorporating Somatic Exercises into Your Routine
To see results with somatic exercises for weight loss, consistency is key. The Somatic Movement Center recommends starting with 10-15 minutes a day and gradually increasing to 20-25 minutes as you get more comfortable. Begin with simple movements like gentle neck rolls, arm circles, and cat-cow stretches. These exercises help you become aware of your body’s sensations. Remember, focus on how you feel, not how you look. Set realistic goals and be patient with yourself to keep yourself motivated. Pay attention to small changes in how you feel after each session. Focus on how you feel. Notice improvements in your body awareness, stress levels, and overall well-being.
You don’t need to overhaul your entire routine to start benefiting from somatic movement. Try incorporating these exercises in the following ways:
- Morning routine: Begin your day with 5 minutes of mindful movement. Start your day with 5-10 minutes of somatic stretching to wake up your muscles.
- Pre-workout: Use somatic stretches to prepare your body for activity. Perform a few somatic movements before engaging in more intense exercises.
- Midday break: Re-center with breathing exercises or a gentle stretch. Take short breaks throughout the day to practice deep breathing and gentle stretches.
- Evening wind-down: End your day with calming somatic flows to promote better sleep. Use somatic exercises to release tension and improve sleep quality.
Somatic Exercises and Other Activities
Definitely! Somatic exercises complement other forms of physical activity. You can use them as a warm-up before your regular workout or as a cool-down afterward. Remember, somatic exercises are about connecting with your body and moving mindfully. There’s no need to push yourself or aim for a specific goal.
Somatic Exercises and Belly Fat
Somatic movement can indirectly help you reduce stomach fat, mainly thanks to its stress-relieving benefits. Ongoing or chronic stress spikes your cortisol levels, which can cause you to gain weight - and the thing about this type of weight is it usually shows in the stomach area.
The Importance of a Holistic Approach
While somatic exercises alone may not burn as many calories as high-intensity workouts, they create a strong foundation for movement efficiency, injury prevention, and stress management, key factors that support long-term weight loss.
Somatic exercises offer a mindful approach to weight loss. Noom’s holistic approach combines mindful movements with personalized nutrition guidance and stress management techniques to create a sustainable path to a healthier you.