Body, Mind, & Spirit Articles

Cheat Sheet / Updated 04-11-2025

Social anxiety affects the way you think and feel about yourself. You may worry that if you show symptoms of anxiety, you could be negatively evaluated, humiliated, or embarrassed and seen as being socially awkward. For some people, but not everyone, it can lead to lowered self-esteem, social isolation, loneliness, and depression. The good news is that your ability to cope with social anxiety can be improved, and you can even overcome your anxiety if you change your thinking and face your fears.

Article / Updated 04-09-2025

Somatic exercise is a form of exercise that uses the mind-body connection to discover things about ourselves and release physical and emotional tension. I like to think of somatic exercise as a “work in” as opposed to a workout. Somatic exercise is movement for the sake of movement, not for an external result. With somatic exercise, you are not concerned with an outcome or a result. You are instead looking to connect with your body in a way that makes it safe to process things that may be stored inside. Soma refers to the living body, as indicated by Thomas Hannah, a pioneer in the somatic field. Somatic movement requires a certain kind of patience and focus. The goal is to be fully in touch with your body, mind, and breath as you practice somatic exercises. How to exercise the somatic way The concept behind somatic exercise isn’t too complex. As human beings, though, we are programmed to be “doing” as opposed to “being.” Because of this, learning to slow down and listen intently to our bodies can be challenging. There isn’t an external goal when it comes to somatic movement. Yes, you will notice the benefits. Maybe you’ll be stressed or you’ll lose a little weight, or reduce pain, or feel better. But you’re not doing somatic exercises for that reason. You’re moving your body in a way that feels good and helps you understand yourself better. Focusing on the mind-body connection is the ultimate goal of somatic movement. Through this process, you will experience some incredible breakthroughs and results. The first goal isn’t the result, but you will inevitably see changes as you put in the work to get to know yourself better. Somatic exercise is a body-based practice that involves noticing what you are sensing. As you start using your senses as you move, you’ll start to release tension. You’ll find ways of freeing up space. You’ll connect to your breath. The goal, if there is one, is to become at home in your body. You can practice somatic exercises on your own or with a trained somatic therapist. You can work on body awareness and connection using titration, pendulation, breathwork, and grounding exercises: Titration involves gradually and carefully exploring traumatic experiences by working with small pieces at a time to avoid getting overwhelmed. Pendulation involves moving between two sensations — safety and discomfort, or expansion and contraction — so that you can slowly release these in a balanced way. Breathwork combines conscious breathing techniques with body awareness. The goal is to enable physical, mental, and emotional well-being. You learn to use your breath as a powerful tool to release tension, promote self-awareness, and foster a deep connection with oneself. Grounding exercises root you in the present moment, helping to deregulate the central nervous system. When you focus on your body’s contact with the floor or with the Earth, you are able to be in the moment and calm yourself. What are the benefits of somatic exercise? By now you realize that somatic exercise can help you become more aware of your body and mind and the connection between the two. Somatic exercise can help you physically and mentally. It has myriad benefits, including these: Somatic movement relieves stress by helping you focus on how your thoughts affect you and what sensations are happening in your body. You can understand what you need and manage your response to stress so you become more responsive and less reactive. Somatic movement can help with pain relief through gentle movement and mindful awareness. Somatic movement can help improve posture and strengthen and realign muscles. Somatic movement can help you achieve better balance, mobility, and flexibility. Somatic movement can help you process stuck tension and memories and help you learn more efficient and effective ways of moving. You can also become more aware and in touch with your body, so you have a better sense of your emotions. Somatic movement can lead to pain reduction, increased mobility, and stress management and relief. You’ll find you have reduced stress and less anxiety, depression, and other mental health issues as you develop a better relationship with yourself and connect your mind and body. You can also work on healing deep-seated trauma by releasing muscular tension and issues you have stored in your body. Somatic movement helps you tune into your body’s wisdom. You’ll cultivate awareness of physical sensations and your emotional state. You’ll learn to listen and understand what your body is telling you. Somatic movement can help support personal growth and enhance your emotional well-being. As you discover what your body is telling you, you also recognize what it does for you. You can work with your body and mind to grow to new levels. Want to learn more about somatic exercise? Check out the cheat sheet or get the book!

Article / Updated 04-09-2025

Somatic exercises are for everyone. They invite you to listen to your body, tune into its sensations, and connect with your emotions. Despite the benefits, somatic movement is often misunderstood. This article busts the most common myths about somatic exercises. Are somatic exercises only for people with injuries or chronic pain? While somatic exercises are incredibly effective for easing pain and supporting recovery, the benefits of somatic exercise extend far beyond that. Everyone can benefit from somatic exercises. They can help you improve your posture, flexibility, overall movement quality, and quality of life. You can use somatic exercises to focus on subtle, intentional movements, which help you regulate your nervous system and release tension. You also become more aware of how your muscles contract and extend, helping you prevent injuries before they happen. It’s like a built-in body awareness system that strengthens you from the inside out. Somatic movement isn’t about limitations; it’s about possibilities. It meets you where you are and grows with you, helping you become stronger and more balanced, one movement at a time. Do you need to be flexible to do somatic exercises? Flexibility is one of the benefits you gain from somatic exercises, but you don’t need to be flexible to begin. I often have students come to me and say they can’t do yoga because they aren’t flexible. I think that’s like saying, “I can’t lift weights because I’m not strong.” You practice yoga and somatic movement to become flexible; you lift weights to become strong. The beauty of somatic movements is that they meet you where you’re at. You can tailor them to your level. You have to start somewhere, and flexibility is a practice like anything else. Some people may be naturally more flexible than others, but everyone can benefit from flexibility training. Whether you’re feeling stiff or already have a yoga-like range of motion, somatic exercises guide you gently toward greater mobility. The beauty of this practice lies in its adaptability. You work within your current range, gradually expanding it without pushing or forcing. Are somatic exercises just stretches? Somatic exercises aren’t just stretches. What sets them apart is their focus on breath and total body awareness. These are mindful movements that emphasize the internal experience of your body. Instead of concentrating on how your body looks, you tune into how it feels, moving with intention and listening to your inner guide. While somatic movements often involve stretching, they go deeper by addressing root issues and unlocking your potential. This approach creates long-lasting changes. I’ve worked with athletes who used to stretch for sports. When they started practicing yoga and connecting their breath to the muscles they were opening, it transformed their experience. One wrestler I taught recognized many of the moves from his pre-tournament stretches but had never used his breath to deepen them. That small change made all the difference. Somatic exercises are gentle, slow, and intentional. They focus on what feels good and relaxing, rather than pushing you past the point of pain or discomfort. Growing up as a dancer, I had teachers who encouraged us to stretch far beyond what was safe. In contrast, somatic movements combine stretching with breathwork, awareness, visualization, and insight. This intentional approach supports your health, well-being, and deeper connection to yourself. Somatic movement does so much more than traditional stretching. It relieves stress, regulates your nervous system, eases muscle tension, enhances mind-body awareness, and helps you process emotional issues. Is it true that somatic exercises don’t build strength or fitness? Somatic exercises don’t aim to build strength or fitness directly, but they focus on improving your mind-body connection — and this makes you stronger and fitter in everything you do. One of the biggest myths about yoga is that people don’t expect it to deliver such an incredible full-body workout. I still remember my very first yoga class. I was sweating buckets, and it wasn’t even in a heated room! Yoga challenges your entire body with poses that demand strength, stamina, and focus. Other somatic practices, like Pilates, also build strength, endurance, and fitness in unique ways. When you tune into how your body feels as you move, you strengthen your intuition and deepen your connection to yourself. This awareness carries over into everything else you do. When you lift weights or do any other type of workout, you release tension more easily and channel your energy more effectively. Somatic movement also builds mobility, balance, and coordination — key components of aerobic capacity and strength. You can even recover from common musculoskeletal issues while getting stronger. Practices like yoga, dance, Tai Chi, and Pilates reveal strength you might not even realize you have. I’ve never met a “weak” dancer. Their strength, balance, and body awareness always amaze me. Even adding a little somatic dance movement to your week can boost your strength, flexibility, and overall fitness. When you hold a plank, balance in Tree Pose, or engage your core during Pilates, you actively build strength. Somatic movement makes strength training more intentional. Do you need special equipment to do somatic exercises? You don’t need special equipment to practice somatic exercises! These gentle, mindful movements work anywhere — no fancy gear, specific clothing, or shoes required. For the most basic warm-ups, all you need is A comfortable place to sit or lie down. A yoga mat or large towel (optional but helpful). Your body, breath, and a willingness to move. That’s it! The simplest movements often deliver the most profound changes. Start with what you have and build from there. As you grow more familiar with your practice, you might choose to invest in small props, but every exercise works perfectly with just your body. You can explore a wide range of movements without any tools: Body scans and breathing exercises Bodyweight strength exercises like planks, pushups, and core movements Guided visualizations and progressive muscle relaxation A good pair of comfortable, supportive shoes is all you need for mindful walking Pilates and yoga Tai Chi and other martial arts Are somatic exercises too easy to be useful? Somatic movements may appear simple at first glance, but they require a tremendous amount of awareness. In a world filled with distractions, tuning into your body on such a deep level presents a unique challenge. While you may not be lifting the heaviest weights or running the fastest, somatic exercises teach you to: Align your body for proper form when lifting weights or performing other physical activities. Improve mobility and flexibility in your joints, which enhances balance and coordination and supports healthy backs, hips, and shoulders. Walk and run with good posture, naturally increasing your cardiovascular endurance while avoiding injuries. For me, somatic movement is tougher than anything else I’ve ever done. It often involves unlearning or repatterning lifelong habits, which can feel daunting. Listening to your body on such a deep level can make you feel vulnerable. It requires you to let your guard down and remove the walls you’ve built over time. Opening yourself up like this can be intimidating but also deeply transformative. Somatic movement challenges the outdated “no pain, no gain” mindset. You don’t need to push your body to its limits to see results. Instead, holistic movement nurtures your entire body, giving it the love and understanding it truly needs. This approach reduces the risk of overdoing it or ending up sidelined by injuries. Even professional athletes use somatic exercises to improve performance and manage stress. These practices: Increase body awareness, which allows for more efficient and effort[1]less movement. Reduce muscle tension, easing both physical strain and mental stress. Retrain reactions to stress, helping athletes perform better under pressure. Staying present is one of life’s hardest skills. Practicing somatic exercises helps you learn to return to the here and now whenever your mind starts to wander. Do you need a class or teacher to practice somatics? You don’t need a class or a teacher to practice somatic movements. The goal is to look inward and start paying attention to your body, and you can do that on your own. Once you learn some basic moves, you’re free to experiment, adjust, and discover what works best for you. Classes or teachers can enhance your experience if you want to explore deeper techniques or gain new insights, but they aren’t required. Somatic Exercises For Dummies offers step-by-step instructions and plenty of exercises to help you get started right away. Somatic movement is about trusting yourself and connecting with your body, and that’s something you can do anywhere, anytime, without anyone else. Is it true that somatic exercises aren’t scientifically proven? Somatic exercises have a long history. Yoga dates back 5,000 years, Tai Chi has been practiced for thousands of years, and Joseph Pilates introduced his method in the early 1900s. These practices wouldn’t have remained so popular if they didn’t work. Modern science supports aspects of somatic movement, especially meditation and mindfulness. Research shows that meditation improves mental health, enhances sleep, reduces pain, lowers blood pressure, sharpens focus and memory, and fosters emotional resilience. It also increases compassion and interoceptive awareness — your ability to sense what’s happening inside your body — and supports better decision-making. Somatic exercises incorporate these elements of mindfulness and meditation by combining movement with breath and focused awareness. Instead of avoiding sensations, you embrace and fully experience them. While not every somatic practice has conclusive scientific proof, evidence suggests that these exercises help relieve pain, reduce tension, and promote easier movement. They offer gentle, low-risk options for improving body awareness and emotional well-being. In a world filled with stress and distractions, it never hurts to get more in tune with your body and emotions. Are somatic exercises different from yoga? Yoga is one type of somatic movement, but if yoga doesn’t resonate with you, plenty of other options exist. Practices like Pilates, the Alexander Technique, Feldenkrais, Tai Chi, and dance may share some similarities with yoga, but they are distinct in their methods and goals. When I first started teaching yoga in the 90s, I was often asked to substitute for Pilates classes. That curiosity led me to pursue a Pilates certification, and I discovered how different it is from yoga. Other forms of somatic movement, such as mindful walking, shaking-it-off exercises, body scans, and meditation are also unique from yoga. While yoga classes can be taught in a somatic way, some styles focus more on achieving specific poses (asanas) and breathing techniques. Somatic movement emphasizes reprogramming the brain-muscle connection, while yoga often prioritizes postures and breathwork to reach particular poses. Somatic practices tend to be slower and more deliberate. That said, yoga and somatic movement complement each other beautifully, and the experience largely depends on the teaching style. Is awareness enough when practicing somatics? Somatic awareness is an essential first step, but it’s not enough to create real transformation. Awareness gives you the insight to recognize your patterns, but change happens when you turn that insight into action. This is where many people mistakenly think somatic exercises are too easy or not challenging enough to produce real results. The combination of awareness and mindful movement is what drives lasting change. When you slow down and move with intention, you begin to understand how your body works and what it needs to function at its best. True growth lies on the other side of discomfort. This doesn’t mean pushing through pain — somatic exercises aim to release patterns that create pain — but it can feel uncomfortable to let go of old habits and embrace new ones. Somatic practices help you acknowledge what holds you back, both mentally and physically. By becoming more aware, you can take deliberate, mindful action, creating a ripple effect of positive change. Awareness leads to action, and action sparks motivation. As you integrate these steps into your life, you’ll feel inspired to keep evolving and uncovering your full potential.

Cheat Sheet / Updated 04-08-2025

Somatic exercise is about getting to know your body and what you can learn from it as you get to know it better. There are many different forms of somatic movements, ranging from breathwork to Pilates. This book covers many somatic exercises and gives you a brief overview on how somatic movement can benefit you on many levels. Some examples of somatic exercises include: Focusing on each inhalation and exhalation when you breathe Choosing to move your body in any way that feels good to you Noticing how it feels to tense and then release parts of the body Grounding by feeling the connection of your body to the ground or other surface Applying these fundamentals of somatic movement helps you grow a strong connection between your mind and body: Practice movement slowly and intentionally Be exploratory with your movement Focus on the internal experience and process of your movement Be present and aware of what is happening in the moment and during the movement

Cheat Sheet / Updated 03-14-2025

Hormone imbalances occur when your body’s delicate chemical messengers — responsible for regulating everything from mood and metabolism to energy and reproductive health — are out of sync. Left untreated, these imbalances can lead to serious health issues and affect your overall quality of life. This Cheat Sheet offers quick, practical tools and essential tips to help you identify symptoms, make informed choices, and develop habits that support your hormones. Use this guide as a handy reference to support your hormone health journey.

Cheat Sheet / Updated 03-11-2025

The Sleep For Dummies book offers the tools to understand the science of sleep, tackle common sleep disorders, and build better sleep habits to improve nights — and feel refreshed during the day. This handy Sleep For Dummies Cheat Sheet provides quick, essential information for reference anytime, whether troubleshooting sleep issues or looking for ways to optimize sleep habits.

Cheat Sheet / Updated 03-04-2025

Having a healthy brain is about more than avoiding mental health problems, diseases, or dementia; it’s about thriving, feeling good, and performing at your best. Unfortunately, some brain health conditions are out of our control, thanks to genetics or just plain bad luck. But don’t worry! You can do plenty of things to lower your risk or improve symptoms for many diagnoses, diseases, and quirks.

Cheat Sheet / Updated 11-13-2024

The coping strategies or, resourcing skills, that you practice are essential for EMDR to be successful. Even outside of EMDR, these skills are foundational to helping yourself regain control of your mind and tap into living the life you want to create. Research shows that the more you practice and engage in healthy coping/resourcing skills, the more regulated and content you will feel. These skills provide you with options to manage and maneuver through challenging circumstances more smoothly and successfully.

Cheat Sheet / Updated 11-13-2024

Working as a medical biller and coder is a challenging and rewarding job that takes you right into the heart of the medical industry. You are the touchpoint for everyone involved in the healthcare experience, from the patient and front office staff to providers and payers. To succeed, you'll need to know how to file an error-free claim, important acronyms, and what to look for in a payer contract.

Cheat Sheet / Updated 10-17-2024

Because of the health benefits associated with the Mediterranean diet and the recent studies that have highlighted the diet’s ability to reduce heart disease, decrease the risk of some cancers, prevent or mitigate the effects of diabetes, and more, many have embraced the Mediterranean diet’s key guidelines. Although this plant-based diet devotes the largest portion of a plate to fruits, vegetables, and whole grains, healthy fats, like those you get from olive oil and nuts, lean animal proteins, and red wine also take key roles.