The Healing Power of Somatic Breathwork

Sometimes the world feels like it's moving at a dizzying pace, doesn’t it? Stress, anxiety, and trauma are so prevalent in our time, and finding effective methods to manage and heal is essential. 

Enter somatic breathwork. This powerful practice is deeply rooted in the connection between the mind and body, and it offers profound benefits for improving sleep, reducing anxiety, and aiding in trauma recovery. In this post, we’ll explore what somatic breathing is, its benefits, and how you can practice somatic breathing exercises to enhance your well-being.

What is Somatic Breathing and how does it work?

Somatic breathing is a therapeutic practice that involves conscious, deep, and mindful breathing. The term "somatic" comes from the Greek word "soma," meaning body, emphasising the practice's focus on the physical experience of breathing and its effects on the body. Unlike regular breathing, which is often shallow and automatic, somatic breathing encourages you to fully engage with your breath, drawing your awareness to how it feels and how it moves through your body.

This practice is grounded in the understanding that our bodies store emotions, stress, and trauma. By consciously connecting with our breath, we can release these stored tensions, promote relaxation, and foster a sense of inner peace. Somatic breathing is not just about breathing; it's about creating a bridge between the mind and body that allows for deep emotional and physical healing.

4 Benefits of Somatic Breathing

1. Somatic Breathing for Anxiety

Anxiety often manifests as a feeling of being trapped or overwhelmed, with shallow, rapid breathing being a common physical symptom. Somatic breathing helps to counteract this by promoting deep, slow breaths that activate the parasympathetic nervous system (PNS), which is responsible for the body's rest and relaxation response.

This study published in Frontiers in Psychology found that individuals who practised somatic breathing reported significant reductions in anxiety levels. According to the study, deep breathing increases oxygen supply to the brain, which helps to calm the nervous system and reduce the physiological symptoms of anxiety, such as a racing heart or tight chest.

2. Somatic Breathing for Sleep

Sleep disorders are commonly linked to high stress and anxiety levels. Somatic breathing can be a natural remedy for improving sleep quality by helping you relax before bedtime. By focusing on deep, rhythmic breathing, you can lower your heart rate and reduce cortisol levels, which are usually elevated due to stress.

3. Somatic Breathwork for Trauma Recovery

Trauma, whether from a single event or prolonged exposure to stress, can leave lasting imprints on the body and mind. Somatic breathing provides a safe way to access and release trauma stored in the body. By breathing deeply and consciously, you can connect with your physical sensations, which can help you process and release the emotional pain and tension associated with trauma.

4. Somatic Breathing for Emotional Regulation

Somatic breathing is powerful for emotional regulation, offering a way to manage and process emotions by focusing on your body’s physiological responses. By slowing down your breath and paying attention to physical sensations, you can interrupt your body's stress response and bring yourself back to a state of balance. 

Somatic breathing is particularly effective in managing overwhelming emotions like anger or sadness because it provides a moment of mindfulness that allows for reflection rather than reaction. Studies have shown that consistent practice of somatic breathing can lead to better emotional resilience, helping individuals to respond to emotional triggers with greater calm and clarity. This makes somatic breathing valuable for emotional self-care and mental wellbeing.

3 Somatic Breathing Exercises You Can Practice at Home

Incorporating somatic breathing into your daily routine is simple and can be done anywhere. Here are a few somatic breathing exercises to get you started:

1. The 4-7-8 Breath

My personal favourite, the 4-7-8 breath is a calming technique that can help you relax quickly, making it ideal for reducing anxiety or preparing for sleep. This recent study discovered that 4-7-8 breathing and deep breathing resulted in lower anxiety levels and improved quality of life.

- How to Do It:

1. Sit or lie down in a comfortable position.
2. Close your eyes and breathe in quietly through your nose for a count of 4.
3. Hold your breath for a count of 7.
4. Exhale completely through your mouth for a count of 8, making a whooshing sound.
5. Repeat the cycle three to four times.

This exercise works by regulating your breath and encouraging the body to enter a state of relaxation.

2. Body Scan Breathing

Body scan breathing combines deep breathing with a mindfulness practice that helps you connect with your body and release tension.

- How to Do It:

1. Begin by sitting or lying down in a quiet space.
2. Close your eyes and take a few deep breaths.
3. Starting at your toes, focus on each part of your body, noticing any tension or discomfort.
4. As you breathe in, imagine sending your breath to the area of tension.
5. As you exhale, visualise the tension melting away.
6. Continue this process, slowly moving up your body, until you reach the top of your head.

This exercise helps to cultivate a deep sense of relaxation and bodily awareness, which can be particularly beneficial for trauma recovery.

3. Box Breathing

Box breathing is a simple yet effective technique for grounding yourself and managing anxiety.

- How to Do It:

1. Sit comfortably with your back straight and feet flat on the ground.
2. Inhale slowly through your nose for a count of 4.
3. Hold your breath for a count of 4.
4. Exhale slowly through your mouth for a count of 4.
5. Hold your breath again for a count of 4.
6. Repeat the cycle for 3-5 minutes.

Box breathing helps to regulate your breath, calm your mind, and improve focus, making it a great tool for managing anxiety.

Conclusion

Somatic breathwork is a powerful practice that connects the mind and body, offering profound benefits for those struggling with stress, anxiety, sleep disorders, or trauma. By incorporating somatic breathing exercises into your daily routine, you can foster a greater sense of peace, improve your mental health, and enhance your overall well-being. 

So while the world keeps hurtling, I encourage you to take a short break during your day for a quick breathing exercise to ground yourself and relax. You could even go on our homepage, where we have a small section dedicated to encouraging visitors to pause and breathe for a few seconds. Try it out and see how it feels.