BODY SOUL WELL

Tag: recovery

  • The Mental Health Benefits of Somatic Movement: Reclaiming Calm Through Pilates and Somatic Movement

    In today’s fast-paced, hyper-connected world, mental health challenges are more prevalent than ever. Anxiety, stress, burnout and emotional fatigue have become common experiences for people across all walks of life. While traditional therapies and medications play a vital role, many are turning to holistic, movement-based practices to support their emotional well-being. One such powerful approach is somatic movement, especially when integrated with Pilates principles.

    Somatic movement is more than just exercise—it’s a way of reconnecting with your body, calming your nervous system and cultivating emotional resilience. In this blog post, we’ll explore the science and soul behind somatic movement, its mental health benefits, and how Pilates and somatic practices can help you feel more grounded, present and empowered.

    What Is Somatic Movement?

    The term somatic comes from the Greek word soma, meaning “the living body in its wholeness.” Somatic movement refers to any physical activity that emphasises internal awareness—how your body feels, moves and responds—rather than external performance or aesthetics.

    Unlike conventional workouts that focus on reps, sets or calorie burn, somatic movement invites you to slow down, tune in and move with intention. It’s about sensing, not striving. This approach is deeply therapeutic, especially for those recovering from trauma, chronic stress or disconnection from their bodies.

    Key characteristics of somatic movement include:

    • Mindful attention to breath, sensation and alignment
    • Slow, deliberate motion to release tension
    • Emphasis on internal experience over external form
    • Integration of nervous system regulation and emotional awareness

    Why Somatic Movement Supports Mental Health

    Somatic movement works on multiple levels—neurological, emotional and psychological. Here’s how it supports mental health:

    1. Regulates the Nervous System

    Chronic stress activates the sympathetic nervous system (fight-or-flight), leading to anxiety, insomnia and emotional dysregulation. Somatic movement stimulates the parasympathetic nervous system (rest-and-digest), helping the body return to a state of calm.

    Somatic-based Pilates practices, with their focus on breath, spinal alignment and core control, are especially effective at downregulating stress responses.

    2. Releases Stored Tension and Trauma

    Trauma isn’t just psychological—it’s physiological. It lives in the body as muscle tightness, restricted breath and movement avoidance. Somatic movement helps release these patterns gently, without re-triggering emotional overwhelm.

    Practices like self-myofascial release, guided meditation, and gentle Pilates flows allow the body to unwind and let go.

    3. Improves Emotional Awareness

    Somatic movement fosters interoception—the ability to sense internal bodily states. This enhances emotional literacy, helping individuals recognise and respond to feelings like sadness, anger, or joy with greater clarity.

    4. Builds Resilience and Self-Efficacy

    By reconnecting with your body and learning to move with ease, you build trust in yourself. This sense of agency is crucial for mental health, especially for those recovering from depression or anxiety.

    Pilates as a Somatic Practice

    While Pilates is often thought of as a fitness workout, associated with core strength and flexibility, its roots are deeply somatic. Joseph Pilates emphasised breath, control, concentration and flow—all key elements of mindful movement.

    Somatic-style Pilates blends classical Pilates exercises with somatic principles, creating a therapeutic experience that supports both physical and emotional healing.

    Benefits of Somatic Pilates for Mental Health:

    • Mind-body integration: Enhances awareness and presence
    • Gentle strength building: Supports posture and confidence
    • Breathwork: Calms the mind and improves focus
    • Flow and rhythm: Encourages emotional regulation
    • Creative sequencing: Keeps movement engaging and joyful

    Who Can Benefit from Somatic Movement?

    Somatic movement is accessible to everyone, regardless of age, fitness level or background. It’s especially beneficial for:

    • Individuals with chronic stress or anxiety
    • Those recovering from trauma or PTSD
    • People with depression or emotional numbness
    • Clients with chronic pain or movement restrictions
    • Anyone seeking gentle, mindful exercise

    Somatic Movement in Practice: What It Looks Like

    A typical somatic movement session might include:

    • Centering breathwork to settle the nervous system
    • Slow spinal articulation to release tension
    • Pelvic tilts and hip mobility for grounding
    • Gentle core activation to build stability
    • Self-myofascial release using props like balls or foam rollers
    • Guided meditation or body scan to integrate the experience

    In a Pilates-based somatic class, these elements are woven into short, accessible sequences that prioritise feeling over form.

    The Science Behind Somatic Movement and Mental Health

    Recent studies support the efficacy of somatic movement for emotional well-being:

    • Interoceptive awareness has been linked to improved emotional regulation and reduced anxiety.
    • Mindful movement practices, including Pilates and yoga, have shown positive effects on depression, PTSD and chronic pain.
    • Somatic therapies are increasingly used in trauma recovery, helping individuals reconnect with their bodies and process emotions safely.

    Integrating Somatic Movement Into Your Life

    You don’t need a full hour or fancy equipment to benefit from somatic movement. Even 10–20 minute sessions, like those in my Express Pilates course or an exercise or two from my Somatic Movement course, can create meaningful shifts in mood and energy.

    Tips for Getting Started:

    • Start small: Choose one or two movements and focus on sensation.
    • Use breath as your anchor: Inhale to expand, exhale to release.
    • Stay curious: Notice how your body responds without judgment.
    • Create a calming space: Dim lights, soft music and a mat are enough.
    • Practice regularly: Consistency builds resilience and awareness.

    Final Thoughts: Movement as Medicine

    Somatic movement reminds us that healing doesn’t always come from doing more—it often comes from doing less, with more intention. In a world that values hustle and performance, Pilates-based somatic practices offer a sanctuary of slowness, presence and self-compassion.

    Whether you’re a wellness professional, a busy parent or someone navigating emotional challenges, somatic movement can help you reconnect with your body, regulate your emotions, and reclaim your calm.

    “Change happens through movement and movement heals.” Joseph Pilates

    If you want to try these amazing movement therapies for yourself, checkout Services or Sale

  • The Benefits of Self-Myofascial Release

    Unlock Mobility, Ease Pain & Tension, Boost Performance

    Self-myofascial release of plantar fascia

    I created my new course: Freedom of Motion: Fascia & Self-Myofascial Essentials following great success in dealing with my own chronic injuries.  It really has been a revelation.  In today’s fast-paced world, many of us experience muscle tightness, aches, injuries, chronic pain and a limited range of motion, whether we’re athletes, office workers  or simply juggling the demands of daily life.  Self-myofascial release (SMR) is becoming an increasingly popular technique for managing these issues and when woven into a class that also included restorative breathing techniques, we can restore mental and emotional wellbeing too. 

    But what exactly is SMR and why are so many people singing its praises?  In this post, we’ll explore the key benefits of self-myofascial release and why it might be worth incorporating into your wellbeing routine or if you’re a movement professional, integrating it into sessions.

    What is Self-Myofascial Release?

    Self-myofascial release is a form of self-massage that involves applying gentle, sustained pressure to the connective tissue that surrounds and permeates your muscles — known as fascia.  Typically, people use foam rollers or massage balls to target areas of tightness or discomfort.  The goal is to release tension, improve tissue quality and promote better movement.

    The Top Benefits of Self-Myofascial Release

    1. Reduces Muscle Soreness and Tension

    One of the most immediate benefits of SMR is relief from sore, tight muscles.  By rolling out knots and trigger points, you can alleviate discomfort following exercise or long periods of inactivity.  This can help you recover faster from workouts or simply feel more at ease throughout the day.

    2. Improves Flexibility and Range of Motion

    Regularly practising self-myofascial release can help lengthen muscles and fascia, enabling you to move more freely.  Whether you’re aiming to touch your toes or simply reach for something on a high shelf, improved mobility makes daily activities and movement easier and safer.

    3. Enhances Athletic Performance

    For athletes and fitness enthusiasts, SMR can be a game-changer.  By releasing tightness and improving tissue quality, you can move more efficiently and with better alignment.  This not only helps prevent injury but can also boost overall performance, whether you’re running, lifting or playing sport.

    4. Aids in Injury Prevention

    Tight or restricted fascia can contribute to muscle imbalances and poor movement patterns and increase the risk of strains or sprains.  By keeping the connective tissue supple, self-myofascial release helps maintain proper biomechanics, reducing the likelihood of injury during physical activity.

    5. Supports Relaxation and Stress Relief

    Beyond the physical benefits, SMR can be a deeply relaxing practice.  The slow, mindful pressure encourages your body to activate its parasympathetic nervous system — the “rest and digest” mode — helping to reduce stress levels and promote a sense of calm.

    Self-myofascial release is a simple, accessible technique that offers a wealth of benefits, from easing muscle soreness to improving flexibility and supporting overall wellbeing.  Whether you’re a movement professional looking for effective tools to help your clients or just want to feel more comfortable in your own body, SMR is a valuable addition to anyone’s self-care routine.