Somatic Movement: Simple Can Be Profound — calming a dysregulated nervous system.
[I wrote this in 2021, during the pandemic, and it still applies to the many moments in our lives when we encounter large and small stress. ]
Our lives right now are honestly anything but familiar. We are seeing these previously unimagined shifts resulting from home learning for our kids: our work, yoga, and everything happening and centering around home. It has been stressful in a way no one could have prepared us for.
We live in a challenging time mentally, physically, and emotionally.
Creating time and space to be mindful of what’s going on internally is necessary for keeping our nervous system in check when the stress meter rises, even when time and space are missing.
It’s easy to neglect or override the signals our bodies send when rushing from thing to thing and responding to constant stimuli with little reprieve. Information is coming fast and furiously, and the routines that kept us grounded have been upended.
No wonder we feel dysregulated, and our bodies feel out of balance! No wonder we feel dysregulated, and our bodies feel out of balance!
What does a dysregulated nervous system look and feel like?
The notion that we all need and crave a “balanced nervous system” to manage our increasingly complex lives with a calm mind and steady heart is becoming more widely accepted.
The nervous system is the gatekeeper for our body-mind connection and many of our bodies’ processes. Learning how to monitor the state of our nervous system is key to accessing present-moment awareness and staying grounded.
What does a dysregulated nervous system look and feel like?
Here are some common signs of dysregulation:
feeling tired all the time, feeling depressed
having trouble sleeping or sleeping too much
digestive issues
overeating or undereating
chronic headaches, or muscle tension
TMJ or teeth-grinding
difficulty concentrating or listening
restless thoughts and overthinking things
balance issues
decreased athletic performance
irregular breathing
inflammation
a suppressed immune system
decreased proprioception
If we consistently misread or ignore our body's signs that the stress level is too high, we can be left with heightened nervous system activation.
The power of somatic movement practices, which get us out of our heads and into our bodies, and their regulating effects on our nervous system can’t be underestimated. Movement is gold for cultivating a connection between our minds and our bodies!
Somatic movement instigates body awareness and embodiment because we actively engage with our bodies by asking ourselves questions: How does it feel when I move my leg this way? How are my spine or my feet connecting with the floor? In this way, offers a holistic approach to movement that emphasizes self-perception and internal awareness over creating complex shapes and a sense of having “worked hard.”
Somatic exercises teach us very simply and profoundly how to slow down and learn new movements. There’s no gym required, no equipment, just you, your body, and the floor. This is why the mantra “Simple can be Profound” describes its’ effects so well. “Somatic movements are slow and subtle, intending to generate sensory information and attend to that information mindfully.” [Todd Hargrove, 2019]
Somatic movements are usually performed lying down or seated on the floor, surrendering to gravity. This enhances their regulating effects and emphasizes movement choice rather than the idea that there is one right way to move or aesthetically align our bodies.
Here are a few of somatic movements’ superpowers:
Somatic movements can lead to profound shifts in mobility, body awareness, and body experience.
Somatic movements invite exploration of movement, empowered movement choices, and a way to experience your anatomy physically and spatially.
Somatic movements involve moving slowly, with reduced effort, telling the brain that “all is well,” and reducing the likelihood of activating a pain response that limits rather than unlocks movement potential in certain positions.
Parts of our brains are responsible for keeping track of sensory information that helps us perceive pain and protect injured parts of our bodies. This is called the “brain map” or the virtual body. (Lehman, The Pain Science Workbook). Sometimes, the brain misreads the signals from our “brain map” and sends pain signals to protect body parts that are inactive, sore, or slightly painful from past injuries that have healed, even if there is no real danger. This can lead to muscle tension, lack of mobility, and protective fear. Because somatic movements are slow and gentle, they allow for movement that doesn’t trigger that pain signal from the brain.
Without mindful attention and conscious movement, we can spend hours in the gym pursuing a new, shiny fitness goal or bending our bodies into a yoga pose. But if our brains don’t fully embrace the plan, we might circulate the well-worn track of pain without learning to sense and control our movement patterns.
Internal awareness and the ability to slow down and move consciously with consistency and patience are essential for any movement we pursue! So book those dance classes, head to the gym, and set some strength goals! And . . .
Join us for a class if you want to explore a somatic approach to yoga movement and strength and learn to rely more on your body's innate wisdom to heal.
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