Somatic movement can offer meaningful relief — both in the moment and over time. These exercises address the physical dimension of stress and trauma: the tension, bracing, and dysregulation that accumulates in the body. They can be practiced alongside therapy, EMDR, or other healing modalities, or on their own as part of a personal self-regulation practice.

A note on emotional releases

Somatic movement works with the body's stored stress and tension — and sometimes, as that tension begins to release, emotions surface alongside it. You may experience unexpected tears, a wave of sadness or relief, a feeling of vulnerability, or simply a sense of something shifting that is hard to name. This is a normal and healthy part of the process — not a sign that something has gone wrong.

Please make sure you are practicing in a space where you feel safe, private, and able to be with whatever arises. Have a blanket nearby if you need comfort. Have a journal ready. Give yourself time after each session before returning to demanding tasks. If something feels overwhelming, pause, breathe, and return to stillness. You do not have to push through — gentleness is always the right choice here.

Who These Exercises Are For

These exercises are well-suited to anyone who wants to develop a more comfortable, regulated relationship with their own nervous system. They may be particularly supportive for:

  • Those recovering from stress, anxiety, or overwhelm — gentle movement helps the body downshift out of a chronic stress state

  • Those living with chronic pain — retraining habitual muscle tension patterns can ease discomfort over time

  • Those with sleep difficulties — helping the body feel safe enough to fully rest

  • Those who experience looping or intrusive thoughts — shifting awareness into the body can interrupt repetitive mental cycles

  • Those with PTSD or CPTSD — somatic work allows healing to happen through the body without requiring detailed verbal recall of traumatic events**

  • Those who are postpartum — gently rebuilding pelvic and spinal stability and supporting nervous system recovery

  • Those with chronic health conditions — the slow, intentional, and adaptable nature of these exercises makes them accessible at most levels of physical ability**

  • Those with hypermobility (EDS/hEDS) — because the movements are subtle and sensation-focused, they can support proprioception and nervous system regulation without stressing vulnerable joints. Keep all movements small

** If you are working with a diagnosed condition, please consult your healthcare provider before beginning.

Who These Exercises Are Not Suitable For Right Now

Somatic movement is a self-regulation tool — which means it works best when a basic level of safety is already in place. These exercises are not a substitute for crisis intervention or clinical care. Please do not use this course as your primary support if you are currently:

  • In active crisis — if you are in crisis right now, please reach out to a crisis line, therapist, or trusted person first. External support and safety planning come before self-directed somatic work.

  • Experiencing suicidal thoughts — please prioritize connection with a mental health professional or crisis resource. You deserve direct, human support right now.

Crisis & Mental Health Resources

988 Suicide & Crisis Lifeline — Call or text 988, available 24/7

Crisis Text Line — Text HOME to 741741, available 24/7

SAMHSA National Helpline — 1-800-662-4357, free and confidential mental health and substance use support

NAMI Helpline — 1-800-950-6264, or text NAMI to 741741

International resources — visit www.iasp.info/resources/Crisis_Centres for a global crisis centre directory