{"id":71973,"date":"2025-04-15T12:10:26","date_gmt":"2025-04-15T12:10:26","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=71973"},"modified":"2025-05-16T20:10:54","modified_gmt":"2025-05-16T20:10:54","slug":"somatic-therapy-at-home","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/somatic-therapy-at-home\/","title":{"rendered":"Somatic Therapy at Home: What to Know Before Getting Started"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-therapy-at-home\/#What_Is_Somatic_Therapy_at_Home\" >What Is Somatic Therapy at Home?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-therapy-at-home\/#Who_Can_Perform_Somatic_Therapy\" >Who Can Perform Somatic Therapy?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-therapy-at-home\/#Can_I_Do_Somatic_Exercises_on_My_Own\" >Can I Do Somatic Exercises on My Own?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-therapy-at-home\/#What_Is_an_Example_of_A_Somatic_Exercise\" >What Is an Example of A Somatic Exercise?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-therapy-at-home\/#Grounding\" >Grounding<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-therapy-at-home\/#Body_Scanning\" >Body Scanning<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-therapy-at-home\/#Breathwork\" >Breathwork<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-therapy-at-home\/#How_to_Do_Somatic_Therapy_at_Home\" >How to Do Somatic Therapy at Home<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-therapy-at-home\/#How_Often_Should_I_Do_Somatic_Therapy\" >How Often Should I Do Somatic Therapy?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-therapy-at-home\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-therapy-at-home\/#Is_Pilates_a_somatic_practice\" >Is Pilates a somatic practice?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-therapy-at-home\/#Can_you_do_somatic_therapy_online\" >Can you do somatic therapy online?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-therapy-at-home\/#What_yoga_poses_are_somatic\" >What yoga poses are somatic?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-therapy-at-home\/#Does_crying_release_trauma\" >Does crying release trauma?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-therapy-at-home\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Somatic therapy can be a powerful approach to healing, particularly when you feel that words alone aren\u2019t enough to calm you down or explain how you feel.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Somatic_Therapy_At_Home\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-1-5.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">While full somatic therapy sessions should always be practiced under the guidance of a trauma-trained mental health professional, many people are now exploring exercises that integrate somatic principles to enhance their mind-body connection (<\/span><a href=\"https:\/\/iaap-journals.onlinelibrary.wiley.com\/doi\/abs\/10.1111\/aphw.12366\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Doing somatic exercises at home may be an effective tool to help regulate the nervous system, reduce feelings of distress, and improve your overall well-being \u2013 just make sure you gain approval from your healthcare provider before diving straight in (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S1550830718302519\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This article will cover what you need to know about engaging in somatic exercises at home, including easy somatic exercises and key considerations before getting started.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_Somatic_Therapy_at_Home\"><\/span><b>What Is Somatic Therapy at Home?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Somatic therapy is a body-based approach to healing that is traditionally done under the guidance of a mental health professional, although some somatic techniques can be used on your own to promote relaxation and healing (<\/span><a href=\"https:\/\/www.health.harvard.edu\/blog\/what-is-somatic-therapy-202307072951\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Somatic therapy typically focuses on processing stored unresolved emotions and tension from the body, so professional support is often essential for this deeper healing work (<\/span><a href=\"https:\/\/journals.lww.com\/hrpjournal\/abstract\/1994\/01000\/the_body_keeps_the_score__memory_and_the_evolving.1.aspx\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). However, many somatic exercises are less intense and focus more on regulating the nervous system to encourage relaxation, which can be incorporated into an at-home practice.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">At-home somatic exercises often include elements of deep breathing, grounding, and forms of mindful movement (e.g. walking,<a href=\"https:\/\/betterme.world\/articles\/somatic-exercises-for-the-neck\/\"> stretching<\/a>, yoga) to bring awareness to both your mind and body (<\/span><a href=\"https:\/\/www.jstor.org\/stable\/j.ctv36xvk7r\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). When done regularly, these exercises can help reduce feelings of distress and release tension from the body, ultimately enhancing your overall mental and physical well-being (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7868595\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10822736\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Who_Can_Perform_Somatic_Therapy\"><\/span><b>Who Can Perform Somatic Therapy?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Somatic therapy was initially designed to help individuals heal from trauma and other deeply held emotional wounds by working through physical sensations in the body (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8276649\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). As this process can be intense, full somatic therapy sessions are typically guided by a mental health professional who is trained in <a href=\"https:\/\/betterme.world\/articles\/types-of-somatic-therapy\/\">somatic therapy<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, somatic exercises such as deep breathing and body scanning are often more accessible and may benefit many individuals who are dealing with feelings of everyday distress, worry, and physical tension (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8272667\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10557954\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). Fortunately, most somatic exercises at home are quite simple and don\u2019t require any prior experience, equipment, or specific fitness level to start practicing.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Somatic_Therapy_At_Home\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-67844\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/somatic-response-1024x576.png\" alt=\"Somatic Therapy At Home\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/somatic-response.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/somatic-response-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/somatic-response.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/somatic-response-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_I_Do_Somatic_Exercises_on_My_Own\"><\/span><b>Can I Do Somatic Exercises on My Own?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you\u2019re new or just now stumbling into the world of somatic therapy and mind-body techniques, you may be wondering: Can I do somatic therapy at home?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The short answer is that while somatic therapy is best when guided by a mental health professional, certain somatic exercises and techniques can be safely practiced at home as long as you have approval from a healthcare provider or therapist.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When creating a somatic exercise plan for your needs and goals, it\u2019s best to discuss all your options with a therapist or healthcare provider to ensure the methods you choose are safe and effective. They can also often provide valuable insights and resources for your healing journey, potentially offering a new perspective to progress your healing journey.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_an_Example_of_A_Somatic_Exercise\"><\/span><b>What Is an Example of A Somatic Exercise?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There\u2019s an abundance of different somatic exercises out there, each of which offers unique benefits. With so many approaches available, you may find that some exercises work better than others, so it can be helpful to experiment with various techniques until you find what feels most effective and natural for you.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are 3 types of somatic exercises you can consider adding to your routine, all of which can be practiced from anywhere \u2013 including in the comfort of your own home.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Grounding\"><\/span><b>Grounding<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Grounding is a somatic exercise that uses your senses and surroundings to anchor you in the present moment, which makes it especially useful during times of distress or anxiety. By doing this, grounding helps shift your attention away from feelings of distress and reconnect with the present moment, regaining a sense of emotional balance and stability (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK207188\/box\/part1_ch4.box5\/?report=objectonly\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/caps.arizona.edu\/grounding\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you ever find yourself stuck in your thoughts or struggling to stay present, try one of these grounding techniques to recenter yourself (<\/span><a href=\"https:\/\/www.urmc.rochester.edu\/behavioral-health-partners\/bhp-blog\/april-2018\/5-4-3-2-1-coping-technique-for-anxiety\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S1550830719305476\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/traumaresearchuk.org\/the-water-technique\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>5-4-3-2-1 Method:<\/b><span style=\"font-weight: 400;\"> Identify five things you see, four things you touch, three things you hear, two things you smell, and one thing you taste to bring all five of your senses back into the present moment.<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Barefoot grounding:<\/b><span style=\"font-weight: 400;\"> Stand or walk barefoot on a natural surface, such as grass or sand, to reconnect your body with the environment, ensuring there aren\u2019t any hazards or obstacles in the area.<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cold water technique:<\/b><span style=\"font-weight: 400;\"> Run cold water over your hands or splash your face with cold water to create a sudden temperature change that refocuses your attention on the present moment.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Holding an object:<\/b><span style=\"font-weight: 400;\"> Hold a textured object, such as a smooth stone or soft fabric, and focus on all of its details to bring your attention back to the present.<\/span><\/li>\n<\/ul>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Somatic_Therapy_At_Home\" target=\"_blank\" rel=\"noopener\">Start using our app <\/a>and watch the magic happen.<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Body_Scanning\"><\/span><b>Body Scanning<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Body scanning is a mindfulness-based, meditative somatic exercise that encourages you to gradually bring attention to various areas of the body systematically. By doing this, body scans help you identify areas of tension or discomfort while gaining a deeper awareness of how your emotions may manifest physically in the body without judgment or the need to change them (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/35538557\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s how to do a basic body scan meditation exercise (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/body-scan-meditation\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">):\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Find a comfortable position, either seated or lying down, and make sure there aren\u2019t any nearby distractions.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Close your eyes, inhale deeply through your nose, and slowly exhale through your mouth, taking a few deep breaths to settle in.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin at your feet and bring attention to any tension, discomfort, or other physical sensations without judgment or the need to change them.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly bring your attention up to the ankles, lower legs, thighs, and hips, moving at a pace that feels comfortable and natural.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this same process moving up through the body to your stomach, chest, arms, shoulders, and neck.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue the body scan until you reach the top of your head, then take a few deep breaths before opening your eyes.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Breathwork\"><\/span><b>Breathwork<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">One of the easiest somatic exercises that you may have already heard of before is <a href=\"https:\/\/betterme.world\/articles\/somatic-breathwork\/\">breathwork<\/a>, which uses controlled breathing techniques to regulate the nervous system, reduce distress, and regain emotional balance (<\/span><a href=\"https:\/\/www.nature.com\/articles\/s41598-022-27247-y\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Diaphragmatic breathing, which encourages deep breathing from the abdomen rather than shallow breathing from the chest, is often considered the most effective method as it allows for better oxygen exchange (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31436595\/\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">). Thus, to see the most benefits, it\u2019s important to focus on breathing deeply, allowing your belly to rise and fall completely with each inhale and exhale you take.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Box breathing is a simple yet effective breathing exercise that regulates your breathing with structured counts (<\/span><a href=\"https:\/\/www.bhf.org.uk\/informationsupport\/heart-matters-magazine\/wellbeing\/breathing-exercises\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">). Here\u2019s how to do it:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale deeply through your nose for a count of four.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold your breath for a count of four.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale slowly through your mouth for a count of four.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold your breath again for a count of four before repeating the cycle.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Another breathing exercise known as the 4-7-8 breathing technique also uses counts to regulate your breathing and support relaxation (<\/span><a href=\"https:\/\/www.bhf.org.uk\/informationsupport\/heart-matters-magazine\/wellbeing\/breathing-exercises\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">). Here\u2019s how to do it:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale deeply through your nose for the count of four.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold your breath for a count of seven.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale slowly and completely through your mouth for a count of eight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the cycle for four rounds, or until you feel calm.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Both of these techniques provide a more structured approach to deep breathing, but feel free to also engage in deep, intentional breaths without a set count throughout the day whenever you need a quick moment of relaxation.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For more somatic exercises and resources to support your well-being, make sure you check out the <\/span><a href=\"https:\/\/betterme.world\/\"><span style=\"font-weight: 400;\">BetterMe app<\/span><\/a><span style=\"font-weight: 400;\"> to guide you further in your healing journey.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/how-do-somatic-exercises-work\/\">How Do Somatic Exercises Work? Everything You Need to Know<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Do_Somatic_Therapy_at_Home\"><\/span><b>How to Do Somatic Therapy at Home<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Before starting somatic exercises at home, you should consult a healthcare provider or therapist to ensure these methods are aligned with your health needs, goals, and current life situation. If somatic therapy isn\u2019t right for you, a professional can also help lead you in the right direction and recommend more appropriate techniques.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Once you\u2019ve received approval from a healthcare provider, you can start to engage in somatic exercises at home. However, you should keep in mind that everyone\u2019s journey with somatic exercises is unique, so some will naturally feel more effective than others \u2013 and that\u2019s perfectly normal. The key is to listen to your body and find what works best for you, treating yourself with patience and self-compassion along the way.<\/span><\/p>\n<p><strong>The BetterMe: Health Coaching app will provide you with a host of fat-frying fitness routines that\u2019ll scare the extra pounds away and turn your body into a masterpiece! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Somatic_Therapy_At_Home\" target=\"_blank\" rel=\"noopener\">Get your life moving in the right direction<\/a> with BetterMe!<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">When beginning somatic therapy exercises at home, having a supportive environment and routine is highly beneficial. Consider these tips as you begin your journey with at-home somatic exercises:<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Choose a comfortable space:<\/b><span style=\"font-weight: 400;\"> Find a quiet area where you feel safe and at ease, such as a dedicated room, cozy corner, or an outdoor setting where you can relax without distractions.<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Minimize distractions:<\/b><span style=\"font-weight: 400;\"> Turn off all notifications on your devices, let others know you need uninterrupted time, and eliminate anything that might pull your focus away from the somatic practice.<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Wear comfortable clothing:<\/b><span style=\"font-weight: 400;\"> Loose, breathable clothing is best, as this allows for freedom of movement and helps you stay the most relaxed during the exercises.<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Set the right atmosphere:<\/b><span style=\"font-weight: 400;\"> Adjust the lighting and temperature in your space to create a calming environment, using soft lighting, soothing music, nature sounds, or aromatherapy to enhance the experience.<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Be consistent:<\/b><span style=\"font-weight: 400;\"> Set aside a regular time each day or week to engage in somatic exercises, making them feel like a natural part of your routine.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Remember, there\u2019s no right or wrong way to practice these exercises, although it\u2019s best to start with shorter sessions and gradually increase the duration or intensity based on your comfort level. You should also always pay close attention to how different somatic exercises make you feel and never force anything that feels uncomfortable or overwhelming.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/somatic-interventions\/\">Somatic Interventions: Techniques to Improve the Mind-Body Connection<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Often_Should_I_Do_Somatic_Therapy\"><\/span><b>How Often Should I Do Somatic Therapy?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Somatic exercises are most effective when they\u2019re practiced consistently, but they should never feel like an obligation or a chore. For the best results, try engaging in somatic exercises at least once a week (<\/span><a href=\"https:\/\/somatics.org\/shop\/guides\/somaticex-suggestedsteps.html\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">From there, you can slowly and gradually build up the frequency and duration of your sessions at a pace that feels natural. Jumping into a daily practice right away can feel overwhelming and may lead to burnout (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4911781\/\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">). Instead, start with a few short sessions and pay attention to how your body responds. Over time, you can adjust your schedule or routine based on what feels most effective and manageable for you.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The goal isn\u2019t perfection \u2013 it\u2019s about making steady progress and small steps toward growth. As you become more comfortable with somatic exercises, you\u2019ll likely develop a better sense of when and how often you need them to feel your best.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Somatic_Therapy_At_Home\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66197\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Somatic_2-1024x576.png\" alt=\"Somatic Therapy At Home\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Somatic_2.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Somatic_2-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Somatic_2.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Somatic_2-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Is_Pilates_a_somatic_practice\"><\/span><strong>Is Pilates a somatic practice?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Many Pilates exercises focus on achieving outcome-based goals such as core strength, flexibility, or toned muscles, which is not considered a somatic practice (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3666467\/\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">). However, some <a href=\"https:\/\/betterme.world\/articles\/somatic-pilates\/\">Pilates<\/a> techniques focus mainly on somatic principles such as mindfulness and body awareness, which can be considered a somatic practice (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25328542\/\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">), as it focuses on how you feel during movement rather than outcomes or appearance-based goals.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_you_do_somatic_therapy_online\"><\/span><strong>Can you do somatic therapy online?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, somatic therapy sessions can be done online through virtual sessions and this has become particularly popular with the rise of telehealth services, which makes access to treatment much easier and often can be less daunting than physical sessions (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9581698\/\"><span style=\"font-weight: 400;\">24<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, if you\u2019re dealing with intense feelings of distress, complex emotional wounds, or other mental health difficulties, it\u2019s best to work with a trained mental health professional in person. In-person therapy allows your therapist a better opportunity to understand your triggers, read your body language, and make an overall deeper therapeutic bond (<\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/full\/10.1002\/cpp.2642\"><span style=\"font-weight: 400;\">25<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_yoga_poses_are_somatic\"><\/span><strong>What yoga poses are somatic?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Many yoga poses can be considered somatic practices as long as the focus is on your internal sensations rather than physical performance or appearance. <a href=\"https:\/\/betterme.world\/articles\/28-day-somatic-yoga-challenge-transform-your-mind-body-connection\/\">Somatic yoga<\/a> encourages you to tune into your body\u2019s sensations during movement, which helps promote relaxation, build mindfulness, and deepen your level of self-awareness (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/373335333_Bringing_therapy_to_life_Exploring_the_benefits_of_yoga_and_somatic_mindfulness_in_psychotherapy\"><span style=\"font-weight: 400;\">26<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Does_crying_release_trauma\"><\/span><strong>Does crying release trauma?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Crying can be a natural way for your body to release pent-up emotions. Emotional release through crying can often give you temporary relief by soothing your mind and body (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4035568\/\"><span style=\"font-weight: 400;\">27<\/span><\/a><span style=\"font-weight: 400;\">). However, <a href=\"https:\/\/betterme.world\/articles\/somatic-healing-exercises-2\/\">healing from trauma<\/a> requires working with a therapist to properly address and process underlying experiences and difficult unresolved emotions that are linked to the traumatic experience.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Somatic_Therapy_At_Home\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-2-4.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Incorporating somatic exercises at home can be a beneficial way to reconnect your mind and body, reduce feelings of distress, and improve your overall well-being. As long as you\u2019ve consulted a healthcare provider or therapist beforehand, feel free to start incorporating these simple techniques into your routine for greater emotional balance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You should also remember to always approach your somatic practice with patience, consistency, and self-compassion. There\u2019s no one-size-fits-all approach, and everyone\u2019s journey will look very different.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re looking for additional guidance, the <\/span><a href=\"https:\/\/betterme.world\/\"><span style=\"font-weight: 400;\">BetterMe app<\/span><\/a><span style=\"font-weight: 400;\"> offers a plethora of tutorials, tips, and other resources to help support your mental health and wellness journey.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Somatic therapy can be a powerful approach to healing, particularly when you feel that words alone aren\u2019t enough to calm you down or explain how you feel. While full somatic therapy sessions should always be practiced under the guidance of a trauma-trained mental health professional, many people are now exploring exercises that integrate somatic principles [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":72948,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[209],"tags":[],"coauthors":[45],"class_list":["post-71973","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-somatic-exercises"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Somatic Therapy at Home: What to Know Before Getting Started - BetterMe<\/title>\n<meta name=\"description\" content=\"Learn more about \u2605 SOMATIC THERAPY AT HOME \u27a4 including which types of somatic exercises are safe to do on your own and what to know before you get started.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Somatic Therapy at Home: What to Know Before Getting Started\" \/>\n<meta property=\"og:description\" content=\"Learn more about \u2605 SOMATIC THERAPY AT HOME \u27a4 including which types of somatic exercises are safe to do on your own and what to know before you get started.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/somatic-therapy-at-home\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2025-05-16T20:10:54+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/somatic-therapy-at-home-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/somatic-therapy-at-home\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/somatic-therapy-at-home\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"Somatic Therapy at Home: What to Know Before Getting Started\",\"dateModified\":\"2025-05-16T20:10:54+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/somatic-therapy-at-home\/\"},\"wordCount\":2109,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/somatic-therapy-at-home\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/somatic-therapy-at-home.png\",\"articleSection\":[\"Somatic Exercises\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Somatic therapy can be a powerful approach to healing, particularly when you feel that words alone aren\u2019t enough to calm you down or explain how you feel.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">While full somatic therapy sessions should always be practiced under the guidance of a trauma-trained mental health professional, many people are now exploring exercises that integrate somatic principles to enhance their mind-body connection (<\/span><a href=\\\"https:\/\/iaap-journals.onlinelibrary.wiley.com\/doi\/abs\/10.1111\/aphw.12366\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">). Doing somatic exercises at home may be an effective tool to help regulate the nervous system, reduce feelings of distress, and improve your overall well-being \u2013 just make sure you gain approval from your healthcare provider before diving straight in (<\/span><a href=\\\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S1550830718302519\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This article will cover what you need to know about engaging in somatic exercises at home, including easy somatic exercises and key considerations before getting started.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is Somatic Therapy at Home?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Somatic therapy is a body-based approach to healing that is traditionally done under the guidance of a mental health professional, although some somatic techniques can be used on your own to promote relaxation and healing (<\/span><a href=\\\"https:\/\/www.health.harvard.edu\/blog\/what-is-somatic-therapy-202307072951\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Somatic therapy typically focuses on processing stored unresolved emotions and tension from the body, so professional support is often es ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/somatic-therapy-at-home\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/somatic-therapy-at-home\/\",\"name\":\"Somatic Therapy at Home: What to Know Before Getting Started - 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Doing somatic exercises at home may be an effective tool to help regulate the nervous system, reduce feelings of distress, and improve your overall well-being \u2013 just make sure you gain approval from your healthcare provider before diving straight in (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S1550830718302519\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">This article will cover what you need to know about engaging in somatic exercises at home, including easy somatic exercises and key considerations before getting started.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is Somatic Therapy at Home?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Somatic therapy is a body-based approach to healing that is traditionally done under the guidance of a mental health professional, although some somatic techniques can be used on your own to promote relaxation and healing (<\/span><a href=\"https:\/\/www.health.harvard.edu\/blog\/what-is-somatic-therapy-202307072951\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Somatic therapy typically focuses on processing stored unresolved emotions and tension from the body, so professional support is often es ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/somatic-therapy-at-home\/","url":"https:\/\/stage.betterme.world\/articles\/somatic-therapy-at-home\/","name":"Somatic Therapy at Home: What to Know Before Getting Started - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/somatic-therapy-at-home\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/somatic-therapy-at-home\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/somatic-therapy-at-home.png","dateModified":"2025-05-16T20:10:54+00:00","description":"Learn more about \u2605 SOMATIC THERAPY AT HOME \u27a4 including which types of somatic exercises are safe to do on your own and what to know before you get started.","breadcrumb":{"@id":"https:\/\/stage.betterme.world\/articles\/somatic-therapy-at-home\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/stage.betterme.world\/articles\/somatic-therapy-at-home\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/somatic-therapy-at-home\/#primaryimage","url":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/somatic-therapy-at-home.png","contentUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/somatic-therapy-at-home.png","width":1920,"height":1200},{"@type":"BreadcrumbList","@id":"https:\/\/stage.betterme.world\/articles\/somatic-therapy-at-home\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/stage.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Mental Health","item":"https:\/\/stage.betterme.world\/articles\/mental-health\/"},{"@type":"ListItem","position":3,"name":"Therapy","item":"https:\/\/stage.betterme.world\/articles\/mental-health\/therapy\/"},{"@type":"ListItem","position":4,"name":"Somatic Exercises","item":"https:\/\/stage.betterme.world\/articles\/mental-health\/therapy\/somatic-exercises\/"},{"@type":"ListItem","position":5,"name":"Somatic Therapy at Home: What to Know Before Getting Started"}]},{"@type":"WebSite","@id":"https:\/\/stage.betterme.world\/articles\/#website","url":"https:\/\/stage.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; 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