Somatic release and exercises
Somatic therapy is a form of body-focused approach that is considered holistic therapy. If you are new to this blog and want to learn about what is somatic therapy, check out this blog.
Before going into some exercises which you can practice on your own, it’s important to understand why and how somatic therapy works.
How and why somatic therapy helps?
Our nervous system was developed million of years ago. At that time, our biggest stress was finding food, surviving, and not get killed by enemies or predators! Our fight/flight/freeze/fawn mode was activated, and when the threat disappears we go back to our normal self, at equilibrium.
However, in today’s society, our stress is constant. Stress with work, kids, family, money, health, relationships etc. are not a one time event, but instead continuous. As a result our nervous system stays in the constant fight/flight/freeze/fawn mode.
When trauma happens or constant stress happens, we get stuck in a 4F’s. Think of it as a wave. Either our nervous system gets stuck in the sympathetic state (fight or flight) aka hyperarousal state or the parasympathetic state (freeze/fawn) aka hypoarousal state.
Normally what should happen is that we ride that wave, but trauma or chronic stress, keeps us in that state of either of the 4F’s or we move between states without being able to find equilibrium or balance.
Optimal zone is where we want to be. The balance.
What is fight/flight/freeze/fawn mode?
When there is a crisis or threat present, we react instinctively. We aren’t thinking what we should do and how we should react as in a matter of life or death, thinking causes a delay. Our body takes over and makes us react in certain ways to increase our chance of survival. There are 4 ways we can react:
Fight- we are ready to fight to fight the situation or person.
Flight- we run away from the situation or person.
Freeze- we become frozen and can’t move.
Fawn- we tries to appease, please, or accommodate other for a chance of survival.
Once the threat is over, we are able to discharge, either through crying, yelling, trembling, exhaustion, sleeping etc. This is when we have ridden that wave, and come back to equilibrium. If we do not ride that wave, the trauma or stress, becomes stuck in our body.
The goal of somatic therapy
Somatic therapy helps us ride that wave and come back to equilibrium. Through body-based techniques, it teaches us awareness and mindfulness of our inner physical body and outer world.
From this perspective, the goal of somatic therapy is to help release the trauma stored in the body by increase our tolerance for distress, bodily sensations, and emotions and inviting the discharge process, to ride the wave.
The goal is to not stay at equilibrium at all times, but to freely move between the sympathetic (fight/flight) and parasympathetic (freeze/fawn) state.
Engaging with your body somatically means…
moving your body (yoga, stretches, going for walks), being able to stay and release emotions, mindfulness, breathing exercises.
5 Somatic release exercises you can do today.
Breathing exercises
We have our breath wherever we go. As a way to cope, you don’t need anything or anyone else, when you have your breath. When practicing breathing exercises, go at your own pace and listen to what your body needs.
Steps
Take a deep breath in through your nose on a count of 4.
Visualize the breath going to a place in the body that is experiencing the discomfort. Whether it’s the pit in the stomach, tightness in the chest, tensed shoulders…
Breathe out through your mouth on a count of 6.
Visualize the breath going out and it’s taking that discomfort with it.
Practice a few times till you get the hang of it. You can time yourself or do it 10 times.
2. Grounding exercises
Examples
Pushing your feet on the floor. Feel the floor, is it hard or soft? Which parts of your feet is pressed on the floor the most, heels, toes, side of the feet? Analyze the push.
Pushing your hands together or pushing against a wall. Again analyze the push, how does it feel? Any sensations you notice, temperature, texture?
Washing your hands or face with cold water. Again pay attention the sensation, temperature, movement of water on your hands. Then switch to warm water, and analyze it again.
3. Using self-touch as containment and self-boundaries.
Using your hands.
Place your left hand on your upper right arm. Place your right hand on the left side of your body, by your heart (under your left armpit). Feel into that sensation. Squeeze yourself, move your hands up and down, give yourself that soothing touch you need.
Using a blanket.
Using a blanket or a shawl to wrap over your shoulders and belly. Avoid the head. Hold the ends of the shawl and go into the self-hug gesture. Add a bit of pressure to the hug. Stay wrapped up, until you want to come out of it. Slowly unwrap yourself, notice the pressure releasing and let go of the shawl. Pay attention to how your body feels after the wrap. Are you able to notice your own boundaries?
4. Strength Posture
Adjusting your posture, by lengthening your spin, bringing your shoulders up, and putting your chin high can increase your confidence, manage anxiety, and help with mood changes.
Steps
Notice your current posture as it is. Don’t make any changes yet.
Sit or stand with your feet planted on the ground and straighten and lengthen your spin.
Bring your arms up as if you were reaching for something and lift your chin up slightly.
Sense into this posture and feel its strength. if you don’t, adjust the posture till you find the strength.
Hold the posture for 2-3 mins or until your arms are getting tired.
Bring your arms down. Notice any changes in your mood, even slightly. Repeat as needed to find your confidence posture.
5. Voo sound, by Peter Levine.
Steps
Notice your breath. Don’t make any changes to it. Just notice the cycle of the air coming in and out.
Either close your eyes or have a low fixed gaze.
Take a deep breath in through your nose on a count of 4. Breathe into your belly, filling your belly with air, and not your chest.
When exhaling make a “voo” sound. Exhale on a count of 6 or until you can comfortably exhale.
Allow the sound to resonate and vibrate in your chest and body.
Practice a few times till you get the hang of it. You can time yourself or do it 10 times. Each time you do it, feel the resonation of the sound.
When you are ready, you can open your eyes and come back to your environment.
Our team at The Therapeutic Way, Counselling and Psychotherapy Services comprises of relationship and relational trauma therapists who works with individuals, couples, and families who have been on the receiving end of narcissistic abuse, gone through trauma, experiencing relationship issues, and experienced attachment wounds as a child or adult. We use a trauma-informed and holistic approaches to help our clients.
Thinking of therapy? Schedule your free 20 mins consultation call to see how we can help.
For more information reach us at info@thetherapeuticway.ca or call/text (289) 635-4660.
Therapy services: Online Anywhere in Ontario; Hamilton, ON; Burlington, ON, Oakville, ON; Mississauga, ON; Milton, ON.
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Online therapy is as effective as in person therapy. What is most important with any format of therapy is the strong therapeutic relationship between you and your therapist. Online therapy is a good option when coming in-person is not feasible, when you have dependents at home, and it is also more convenient.
At The Therapeutic Way, we offer online therapy and therapy by phone from the convenience of your home. Click here to learn more about our online therapy.
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Not necessarily. Online therapy and in-person therapy are usually the same cost as their effectiveness are the same. Online therapy can also be most cost effective for the client as transportation is not involved. Now, there are therapy apps or programs that area available to clients that are cheaper than traditional therapy. However, the effectiveness of those programs are questionable, and they are most likely not covered by insurance.
At The Therapeutic Way, we offer online therapy with a registered psychotherapist that is covered by most insurance providers and helps you save the cost of transportation.
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There are many different types of therapist that you can choose from. Before reaching out to a therapist, it’s important to know what issue you would like to work on. A tip is to seek out a therapist who specializes the issue and problem you are facing with. For example, if you would like to work on trauma, a therapist who focuses on eating disorders may not be the best fit.
It is also important to decide what type of therapist you are looking for, such as gender, experience, their approaches to therapy, etc. It’s also a good idea to check with your insurance provider which type of therapist they cover. A lot of therapists offer free consultation calls for you to decide they are a right fit.
At The Therapeutic Way, we specializes in relationship issues, relational trauma, narcissistic abuse recovery, and attachment wounds. We work with adults, couples, and families over the age of 16.
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The type of therapy that is best for you, depends on you as a person and the reason you are seeking therapy. There are different types of therapy, such as somatic-based therapy, cognitive behavioural therapy, trauma-informed therapies, holistic therapy, existential therapy, and more. The type of therapy that is right for you will depend what you are looking for. While you may have an input in this, majority of the time the therapist will know what is best suited for you and will let you know.
At The Therapeutic Way, we work with clients using an integrative approach to therapy, meaning using different modalities to suit your needs. We use a trauma-informed, holistic, and relational approach to working with you. Click here to learn more.
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The term psychotherapy and counselling are often used interchangeably with some slight differences. Psychotherapy refers to the treatment based for psychological disorders and mental health issues, such as depression, anxiety, PTSD, etc. Counselling refers to wellness support and providing insights and clarity which leads to growth or personal betterment. At The Therapeutic Way, we provide both psychotherapy and counselling.
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The difference between psychotherapist, psychologist, and psychiatrist, depends on education and scope of practice.
Psychotherapist, psychologist, and psychiatrist can provide therapy called talk therapy.
A psychotherapist can provide therapy under the College of Registered Psychotherapist of Ontario, a psychologist can provide therapy under the College of Psychologists of Ontario, and a psychiatrist can provide therapy under College of Physicians and Surgeons of Ontario.
Difference:
Psychotherapist Education: Master’s Degree or higher
Psychologist Education: PhD or PsyD.
Psychiatrist: MD
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Psychotherapist: Can’t diagnose
Psychologist: Can do assessment and diagnose
Psychiatrist: Can do assessment, diagnose, and prescribe medication
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Psychotherapist Training: Counselling and focus on therapy techniques
Psychologist: Focus on clinical research and assessment
Psychiatrist: Use medical treatment such as prescribing medications for mental health conditions
Before seeking help, it’s important to know what you need and are seeking. A consultation call can help you decide.
At The Therapeutic Way, we are registered psychotherapist with the College of Registered Psychotherapist of Ontario.