Your body is no different from an instrument. It can even be called the most advanced machine in the world. Naturally, it is deeply affected by its environment.
Over time, constant emotional noise and overstimulation can leave the body out of tune. In truth, there is no dearth of cacophony in modern life: Digital alerts and sensory saturation flood the nervous system with more input than it can process.
This is where the importance of a somatic routine enters. Unlike a general wellness routine focusing solely on physical health, a somatic routine directly addresses the nervous system through body-based awareness.
In simpler terms, it deals with how stress and emotions are held in the body for restored regulation and enhanced well-being. Want to build an effective somatic routine of your own? Then, let it be gentle and sustainable. This article will share five ways to do so.
Start With What You Already Feel
This is your confirmation that you need not worry about having a complex toolkit to build your somatic routine from scratch. Just start with the simplest of things: your own felt experience.
Let’s look at a small exercise for you to practice. When you’re relaxing, sitting in silence, or sipping tea next time, simply observe your body without changing what it’s doing. Ask yourself questions like:
- Where is the tension?
- Am I at ease?
- Is my breath full or shallow?
- Do my feet feel connected to the ground?
Such observations can be called the beginning of body awareness. A recent study has even revealed that greater body awareness is linked with more first-person thoughts. It supports the importance of a somatic routine by showing that awareness of one’s body helps gain a unified sense of self.
This practice also teaches your nervous system to tune in. So, try this: After placing one hand on your chest and the other on your belly, practice deep breathing. Keep in mind that you must inhale through your nose and exhale from your mouth for at least two minutes.
Allow your body to lead and simply focus on what you feel. This is enough as a first step.
Choose Practices That Are a Nourishment, Not a Punishment
Here’s a misconception about routines that you may have fallen for, too: they need to be rigorous to be effective. The truth is that your somatic routine should never feel like a punishment or a burden. It’s not a workout, but a return.
The temptation to get things going fast is especially high in ultra-urban cities like Austin, Texas. It ranked among the top 50 cities in the US, which is commendable. However, Austinites live with a constant sensory overload, fast-paced living pressures, and the need for high performance.
The last thing needed is a somatic routine that feels like a marathon. Some ideas that could be called nourishment for Austinites would include:
- Grounding walks that help focus on how one’s feet touch the earth.
- Stretching or intuitive movement guided by sensation, not reps.
- Breath awareness with hands on the body for heightened consciousness.
- A therapeutic bodywork session, preferably a deep tissue massage in Austin, that honors one’s pace and nervous system.
If you’re from a highly urbanized environment, seek out practices that nourish your body. Remember that a somatic routine is not just about relaxing but about reclaiming embodiment.
Keep It Short, Simple, and Repeatable
Again, let’s build up on the previous point to highlight that a somatic routine is never about quantity or intensity. All you need is intention and consistency. To give more perspective, think of this routine as a return to a healthy ritual, not some checklist to complete.
Take the example of another city like New York, where life runs in an urgent mode. Also known as ‘The City That Never Sleeps,’ New York can be overwhelming for newcomers. Even those used to its round-the-clock lifestyle can easily feel a sense of nihilism at times.
The key is not to numb oneself to the sensations of a fast-paced life. Micro-practices or short somatic check-ins can help with nervous system regulation. Start for 3 to 10 minutes a day with activities that are easily repeatable.
This will help reduce decision fatigue. Some examples include:
- A gentle grounding practice while the coffee brews
- A midday stretching to relax from work
- A nightly 5-minute breath and body scan in bed
The best part is that you don’t even need music, mats, or a designated space. All you require is a body willing to have its needs met.
Invite Others for Support When Needed
Solo practices, even when it comes to building a functional somatic routine, are powerful. However, since we are relational beings, don’t be surprised if your body needs support from another before it softens with itself.
We did mention a relational example previously in the form of bodywork sessions in Austin. Besides the need for a somatic routine, Austinites may even struggle with getting it set by themselves. This could be due to reasons like:
- The DIY spirit of the city that undermines co-regulation
- The paradoxical loneliness of urban living
- The head-heavy, body-light culture that compels people to live from their neck up
Relational support would ground somatic healing in connection, safety, and shared presence. Working with a somatic practitioner or massage therapist provides a safe space for co-regulation of the nervous system.
As per Mantis Massage, Austin, corrective deep tissue work using customized techniques can remove complications in muscle form and restore optimum health. Additionally, long-held dysfunctional patterns will be released.
This type of support does not replace a somatic routine but deepens it. It could be the reset needed when one’s solo tools are inaccessible or running thin.
Let It Be an Evolving Process
You’d be glad to know that there is no such thing as the ‘perfect’ somatic routine. Your body’s needs in the future may be vastly different from what they are today (and that’s alright). It’s a type of feedback that can help your somatic routine evolve.
Allow your routine to change based on the seasons, your energy levels, and so on. Some days, all you may be able to do is a silent walk. On other days, you might need external support to stay grounded.
The most important thing is to permit yourself to not force coherence where softness is needed. Try maintaining a somatic journal. Instead of tracking progress, you can note down what you felt before and after each practice.
Think of questions like:
- Did your breath deepen?
- Did your shoulders drop?
- Did your thoughts slow down?
Shifts in such behaviors are only subtle on paper. They often become the most powerful signs of healing. Journaling, being a restorative activity, will help you understand even the tiniest changes. Now, what if you miss a day of any somatic practice or even journaling? Start again without shame because this isn’t a performance.
A four-week experiment was conducted on 29 parents of young children to test the efficacy of personalized micro-interventions delivered via a mobile chatbot. It was found that even brief, one-minute interventions were enough to reduce perceived stress levels.
Not only do micro practices work, but they’re the most effective when timed with natural life pauses. So, tailor your somatic cues to context and keep the routine gentle. That’s the key to having a sustainable routine that can also evolve based on future needs.