In the midst of our always-on world—filled with endless notifications, full schedules, and constant demands—it’s no wonder that stress has become a near-universal phenomenon. While self-care techniques and stress-relieving products can help, there is a simpler and more profound tool that is always within reach: your breath. Somatic breathwork, a practice that combines mindful breathing with heightened body awareness, provides a way to not only manage stress but also reconnect with yourself on a deeper level. By focusing on the sensations in your body and the rhythm of your breathing, somatic breathing helps shift your nervous system from fight-or-flight mode to one of rest, relaxation, and healing.
Featured image from our interview with Remi Ishizuka by Michelle Nash.
At its core, somatic breathing is more than just calming your emotions—it’s a powerful practice for promoting emotional balance, physical well-being, and mental clarity. Based on ancient traditions but supported by modern science, it invites us to listen to the body’s natural wisdom and create space for release and renewal.
Whether you are new to breath work or want to deepen your practice, this guide will introduce you to the benefits of somatic breath work and provide simple exercises to help you get started. Ready to take a deep breath and transform your well-being? Let’s get started.
What is somatic breathwork?
Somatic breathwork goes beyond just controlling your breath—it invites you to tune into your body more fully. By pairing mindful breathing with awareness of body sensations, somatic breathing creates space to release tension, reduce stress, and reconnect with yourself on a deeper level.
Think of it as a way to listen to what your body has been trying to tell you all along, using your breath as a bridge to understanding and healing.
What makes somatic breathwork different from traditional techniques is its focus on the mind-body connection. While other methods may emphasize breathing rhythms or patterns, this practice encourages you to notice the sensations that arise in your body when you breathe. This awareness helps process emotions, relieve stress, and restore balance to your nervous system. Over time, it gently moves you from a stress-induced fight-or-flight state into a calmer “rest and digest” mode, where true rest and healing can take place.
Benefits of Somatic Breathwork
The benefits of somatic breathwork go beyond stress relief. By bringing awareness to your breath and its connection to your body, this practice can help:
- control your emotions
- improve concentration
- improve your physical health by reducing inflammation and improving blood circulation.
Many practitioners also find that somatic breathing deepens their ability to process unresolved emotions, providing a pathway to greater emotional stability and clarity. Basically, somatic breathwork is a tool for total well-being, harmonizing mind, body and spirit.
3 Somatic Breathing Exercises to Start Practicing Today
Ready to explore the transformative power of somatic breathwork? These exercises are designed to be accessible and impactful, whether you are new to the profession or looking to deepen your knowledge.
1. Breathing Body Scan
- Set: Find a quiet place where you can sit or sleep comfortably.
- Instructions: Start with slow, deep breathing, focusing on the rise and fall of your abdomen. With each exhalation, direct your attention to a specific part of your body, starting at your feet and working your way up. Notice any tension or emotion in that area, and think about releasing it with your breath.
- Advantages: This exercise helps you reconnect with your body, release stored tension and promote relaxation.
2. Wave Breathing
- Set up: Sit in a comfortable position with your feet flat on the floor.
- Instructions: Breathe deeply, imagining the breath rising from your feet, through your legs, to your chest. As you exhale, imagine the breath flowing back down in the same direction, grounding you. Repeat for 5-10 minutes.
- Advantages: Wave breathing promotes a sense of stability and flow, making it especially helpful in times of frustration.
3. Dynamic Release Breathing
- Set: Lie on a mat or soft surface with your knees bent and feet flat.
- Instructions: Take deep breaths into your belly and chest, allowing your body to move naturally to the rhythm of your breathing. When emotions or feelings arise, let them flow without judgment. You can even incorporate gentle movements like rocking or stretching to deepen the release.
- Advantages: This exercise helps process and release stored emotions, leaving you feeling lighter and more focused.
How to Make Somatic Breathwork a Daily Habit
Consistency is key when it comes to reaping the benefits of somatic breathing. Pair your exercise with a daily ritual, such as your morning coffee or a nightly walk, to help it become second nature. Start small—just five minutes a day—and gradually increase the time as you grow more comfortable with the practice.
The Takeaway
Somatic breathwork offers a simple yet profound way to manage stress, reconnect with your body, and promote overall well-being. In a world that often takes us away from us, this practice invites us to slow down, listen, and find inner peace. Remember: your spirit is always with you—use it to guide you to calm down whenever you need it most.