Unlocking Inner Peace: A Complete Guide to Somatic Breathwork

Our world is always go, go, go, and I’m guessing that your brain is too - which makes finding quiet and slowing your thoughts seem like an elusive goal. 

What if I told you I had the perfect tool to help you achieve that quiet you’re craving so badly…

Enter somatic breathwork, a practice that extends beyond traditional mindfulness techniques to foster a profound connection between mind and body. Somatic Breathwork is one of my favorite modalities and I think it might become yours too! 

If you’ve been wondering what the heck is somatic breathwork,  the benefits of somatic breathwork, what the connection between breathwork and emotional well-being is, understand somatic meditation, and learn how to incorporate breathwork into your daily routine, and more - I’ve got you covered! 

What is Somatic Breathwork?

Somatic breathwork is much more than just inhaling and exhaling; it's a holistic approach to well-being.

Pause for a moment, close your eyes, and take a few breaths.

Are you breathing into your chest or breathing deep into your belly?

Most people breathe only into their chests which can cause tight shoulders and neck among other things. Your belly/gut is your second brain...it signals many different things in your body which is why it’s extremely important to send breath down to your belly and give your ‘second brain’ all the oxygen it needs to function properly.

Are you starting to see why this deep belly breathing is so important?! 

Somatic breathwork refers to a set of practices that involve conscious awareness and control of one's breath. It takes a “whole body” approach (which is SO important to me and the foundation of my coaching) to promote physical, mental, and emotional well-being. The term "somatic" relates to the body, emphasizing the integration of the mind and body in these practices. Somatic breathwork techniques often involve intentional, conscious breathing patterns and may incorporate meditation, mindfulness, and even primal screaming.

There are different approaches to somatic breathwork, and practitioners may use specific techniques such as deep diaphragmatic breathing, circular breathing, or rhythmic breathing - the end goal is to create a greater connection between the body and mind. Some somatic breathwork methods draw inspiration from ancient practices like pranayama in yoga, while others have developed more recently with influences from psychology and holistic health.

It's important to note that somatic breathwork should be approached with an understanding of individual needs and limitations.

Some people find these practices beneficial, while others may not resonate with them. I always say…take what you want and leave what you don’t. Not every breath pattern or every practice will resonate or work for every single person. If you are interested in exploring somatic breathwork, it's advisable to seek guidance from qualified practitioners or instructors who can provide proper instruction and support.

Holistic Benefits of Somatic Breathwork

Somatic breathwork has several benefits for physical, mental, and emotional well-being…the WHOLE BODY approach. Here are some commonly reported benefits associated with somatic breathwork:

• Taking back control of your life
• Becoming more present in your day-to-day life
• Releasing old emotions that you weren’t able to process
• Recharging your energy
• Reducing stress, anxiety, pain and panic
• Focusing your attention to have more passion for what really matters
• Relaxing and sleeping better
• Recovering from trauma/release old wounds 
• Becoming more aware of your body and feel good in your own skin
• Worrying less, feeling more peaceful and connected
• Removing leftover “stuff” from your past that stops you from being authentic    

and much much more!

Somatic Breathing Techniques To Try 

There are several somatic breathing techniques, each with its own focus and purpose.

Here are a few commonly practiced somatic breathing techniques and ones that can be used easily throughout your day:

1. Diaphragmatic Breathing (Abdominal or Belly Breathing):

How to do it: Sit or lie down in a comfortable position. Place one hand on your chest and the other on your abdomen. Inhale deeply through your nose, allowing your diaphragm to expand          and your abdomen to rise. Exhale slowly through your mouth or nose, feeling your abdomen fall. Focus on making your breaths slow, deep, and rhythmic.

2. Box Breathing (Square Breathing):

This is one of my favorites for day to day use! It’s so easy to do and you can pretty much do it anywhere!

How to do it: Inhale for a count of four, hold your breath for a count of four, exhale for a count of four, and then pause for a count of four before inhaling again. This creates a square pattern with each phase of the breath.

3. 4-7-8 Breathing (Relaxing Breath):

How to do it: Inhale quietly through your nose for a count of four. Hold your breath for a count of seven. Exhale completely through your mouth for a count of eight.

This technique is often  used to promote relaxation and is repeated for several cycles.

4. Alternate Nostril Breathing (Nadi Shodhana):

How to do it: Sit comfortably with a straight spine. Using your right thumb, close off your right nostril. Inhale deeply through your left nostril. Close your left nostril with your right ring finger, release your right nostril, and exhale. Inhale through the right nostril, close it off, release the left nostril, and exhale. This completes one cycle.

5. Ujjayi Breathing (Ocean Breath):

 How to do it: Inhale deeply through your nose, slightly constricting the back of your throat to create an ocean-like sound. Exhale through your nose while maintaining the same throat constriction. This breath is commonly used in yoga and is believed to enhance concentration and calm the nervous system.

Also, I've included a video here of an easy-to-follow somatic breathwork exercise to try. Just click the link below! 

https://www.pinterest.com/pin/765049055478382102/

Since we've been talking about Somatic Breathwork I also want to talk with you more about Somatic Healing. 

What is Somatic Healing? 

Somatic healing refers to a holistic approach to healing that involves the integration of the mind and body. The term "somatic" relates to the body, and somatic healing emphasizes the connection between physical sensations, emotions, and psychological well-being. This approach recognizes that experiences, traumas, and emotions can be stored in the body and impact on your overall health. 

Somatic healing practices often focus on increasing body awareness, promoting mindfulness, and using physical movements or techniques to release tension and stress held in the body. Some common modalities and techniques associated with somatic healing practices include:

1. Body-centered psychotherapy: Therapists will work with their clients to explore and address emotional issues by paying attention to bodily sensations and movements.

2. Mindfulness and breathwork: Thse practices encourage you to bring attention to your present moment experiences, including sensations in the body, to promote self-awareness and relaxation.

3. Yoga:  A mind-body practice that combines physical postures, breath control, and meditation to enhance your overall well-being and balance.

4. Dance and movement therapy: Uses dance and movement as a form of self-expression and to promote emotional and psychological well-being.

5. Massage and bodywork: Physical touch and manipulation of muscles and tissues to release tension, promote relaxation, and support emotional well-being.

7. Sound Baths: Sounds Baths induce relxation and the soothing and melodic sounds produced during a sound bath can help induce a state of deep relaxation. This relaxation response may contribute to reducing tension in the body and promoting a sense of calm. Also sound baths help with altering brainwave states and certain sound frequencies generated during a sound bath may influence brainwave states. For example, lower frequencies are associated with deep relaxation and meditation, potentially promoting a shift from higher-stress states.

Somatic healing is often used in conjunction with traditional therapeutic approaches and engaging in somatic healing practices are good for people who have experienced trauma, stress, or have difficulties expressing themselves through verbal means alone. It recognizes the interconnectedness of the mind and body, aiming to facilitate healing on multiple levels.

Somatic Breathwork Daily Routine - Practical Somatic Breathwork Techniques for Every Day 

Incorporating somatic breathwork techniques into your daily routine can be a practical way to promote relaxation, reduce stress, and enhance overall well-being. Here are some simple somatic breathwork techniques that you can integrate into your everyday life:

Mindful Breathing Breaks: Set aside short breaks throughout the day for mindful breathing. Pause and bring your attention to your breath. Observe each inhalation and exhalation without judgment. This simple mindfulness practice can help you stay present and reduce stress.

Rhythmic Breathing During Daily Activities: Pay attention to your breath during routine activities like walking, washing dishes, or commuting. Establish a comfortable, rhythmic breathing pattern. This can help bring awareness to your breath and create a sense of calm during daily tasks.

Morning Wake-Up Breath: Start your day with a few minutes of conscious breathing. As you wake up, take slow, deep breaths to oxygenate your body and set a positive tone for the day. This can be done while lying in bed or sitting up.

Somatic Check-In: Throughout the day, take a moment to check in with your body. Notice any areas of tension or discomfort. Use your breath to consciously release tension in those areas. Combine this with gentle movements if needed.

Remember, the key to incorporating this transformational breathwork into your daily routine is consistency. Start with a few minutes each day and gradually increase the duration as you become more comfortable with the practices. Adjust the techniques based on your preferences and the time you have available.

Somatic Meditation 

Somatic meditation is a form of mindfulness practice that focuses on the awareness of the body and its sensations. Unlike traditional meditation, which often emphasizes mental processes such as breath or thoughts, somatic meditation directs attention to the physical experiences and sensations within the body.

Somatic meditation involves cultivating awareness and mindfulness through bodily sensations, movements, and experiences. This practice encourages individuals to become more attuned to the present moment by tuning into the sensations and feelings present in their bodies.

Somatic meditation can take various forms, including body scan meditations, mindful movement practices like yoga or Tai Chi, or simply paying attention to bodily sensations during stillness. The goal is to develop a deeper connection between the mind and body, fostering a greater sense of presence and self-awareness.

Practicing somatic meditation has been associated with various benefits, including stress reduction, increased self-awareness, improved emotional regulation, and a greater sense of well-being. It can be particularly helpful for individuals who find it challenging to solely focus on mental aspects of meditation or for those seeking a more holistic approach to mindfulness.

Practicing somatic meditation involves cultivating awareness and mindfulness through bodily sensations, movements, and experiences. Here are some steps to help you get started with somatic meditation:

• Find a Comfortable Position: Sit or lie down in a comfortable position. Ensure that your body is well-supported, and you can maintain the position for the duration of the practice.
• Connect with Your Breath: Begin by taking a few deep breaths to relax and center yourself. Notice the sensations of your breath as you inhale and exhale.
• Body Scan Meditation: Conduct a body scan, systematically bringing your attention to different parts of your body. Start from your toes and work your way up to the top of your head or vice versa. Notice any sensations, tension, or areas of comfort.
• Tune into Sensations: Focus on the sensations within your body. This could include feelings of warmth, coolness, tingling, tension, or relaxation. Be present with whatever arises without judgment.
• Mindful Movement: Engage in mindful movements, such as yoga, Tai Chi, or Qigong. Pay attention to the sensations and movements of your body as you perform these exercises. This can enhance your awareness of the mind-body connection.
• Breath Awareness in the Body: Direct your attention to specific areas of your body as you breathe. For example, feel the rise and fall of your chest or the expansion and contraction of your abdomen. This brings mindfulness to both the breath and the corresponding bodily sensations.
• Cultivate a Non-Judgmental Attitude: Approach the practice with curiosity and acceptance. If you notice discomfort or tension, observe it without judgment. The goal is not to change anything but to become more aware of your present experience.
• Regular Practice: Like any form of meditation, consistency is key. Set aside dedicated time for somatic meditation, even if it's just a few minutes each day. Regular practice can deepen your awareness and mindfulness over time.
• Use Guided Meditations: Utilize guided somatic meditation sessions. There are many resources, including apps, podcasts, and online videos, that offer guided somatic meditation sessions led by experienced practitioners

Combining a somatic breathwork practice and a somatic meditation practice can be transformative for you. Be sure to adapt your somatic meditation to your preferences and needs. 

Breathwork Near Me 

I LOVE sharing the power of breathwork with my community and try to make it accessible as possible because I know the benefits it holds. I’m really obsessed with it.

If you’re looking to try breathwork or wanting to expand on your practice I offer monthly virtual breathwork sessions so that you can tune in from anywhere. You can find more about my virtual sessions here. 

I also offer 1-to-1 breathwork sessions if you’re looking to work on a specific emotion or memory that you’ve been holding onto or if you’re looking for support with improving your breathing technique. You can find more information on my website.

And lastly - if you live near me I’ll be offering pop up breathwork sessions throughout my community in WI and you can always find those session on my IG @kenzgroh

Conclusion

 As you continue your exploration of somatic breath, remember that the journey to inner peace is uniquely personal. Savor the breath, embrace the stillness, and let each inhale and exhale guide you - trust your body because it knows exactly what you need. And remember…there is no judgment in this practice. Observe and allow yourself to get curious!

And if you loved this blog post and want to start implementing somatic practices today I encourage you to check out my Healing Your Nervous System in 30 Days Workbook. 

If you are experiencing chronic fatigue, high cortisol levels, sleep disturbances, anxiety, difficulty concentrating, overwhelm, panic attacks, or anything that indicates that you have a dysregulated nervous system then this workbook is for you!

This workbook will take you through the next 30 days to work on healing your nervous system with everything you need to know. 

This workbook is for you if -

• You want to better regulate your body's response to stress
• You want to lower your cortisol levels 
• You want to improve your overall mood and mental health
• You want to improve your physical health
• You want better concentration, and focus, and to improve your sleep quality

...and so much more!

This workbook includes -

• Worksheets on how to identify if you are experiencing a dysregulated nervous system + an easy-to-use method to assess your results
• Easy daily practices for nervous system healing
• A worksheet on how to incorporate lifestyle changes to heal your nervous system
• 4 weeks of daily routines and practices to help you heal your nervous system that are curated to be easy to implement into a busy routine
• A weekly goal tracker
• A 30-day reflection worksheet to assess your results
• Printable PDF pages

Sound like exactly what you're looking for? Grab the workbook here!