How Somatic Movement and Neuroplasticity Support Nervous System Regulation and Chronic Pain Relief

Nervous SystemNervous System RegulationVagus NerveSomatic PracticesChronic FatigueChronic IllnessChronic PainNeuroplasticity
Written By Dr. McKenzy

Have you ever felt like your body is carrying more tension than you even realize? Maybe your shoulders are constantly tight, your jaw clenched, or your lower back aches, even when you’re just sitting still. In our modern, fast-paced world, stress isn’t just something we feel—it’s something we hold in our bodies.

That’s where somatic movement comes in. Unlike traditional exercise that focuses on strength or endurance, somatic practices are about awareness, helping you tune into your body’s signals, release stored tension, and regulate your nervous system. It’s like giving your body a gentle reset button after years of stress, poor posture, or trauma.

Somatic movement isn’t just about relaxation—it actively engages your brain and nervous system, improving flexibility, reducing chronic pain, and even rewiring old movement patterns through neuroplasticity. By practicing simple, mindful movements, you teach your body to move with ease rather than tension, creating long-term benefits for both your physical and mental well-being.

In this post, we’ll explore the five core principles of somatic movement, uncover how it works, and answer some of the most common questions about this powerful practice. Whether you’re struggling with chronic stress, pain, or simply looking to move through life with more ease, somatic movement might be the missing piece you’ve been looking for.


What Is Somatic Movement?

At its core, somatic movement is all about awareness. The word “somatic” comes from the Greek word soma, meaning "the living body"—not just as a physical structure, but as something we actively experience. Unlike traditional exercise, which often focuses on repetition and external goals (lifting heavier, running faster, burning calories), somatic movement is an internal practice. It’s about feeling movement from the inside out, rather than just doing movement.

Think of it this way: If you’ve ever had a stiff neck and instinctively rolled your shoulders to loosen it, that’s a form of somatic movement. The difference is that somatic practices are intentional and structured, helping you retrain the body and nervous system to release deeply held tension patterns.

Somatic movement has been influenced by several key methodologies, including:

  • The Feldenkrais Method – Focuses on gentle, guided movements that repair connections between the brain and body to improve body movements and mental state.

  • The Alexander Technique – Helps improve posture and body alignment by retraining habitual movement patterns.

  • Hanna Somatics – A system developed to release tension, reduce chronic joint and muscle pain, and retrain movement patterns through slow, mindful exercises.

What makes somatic movement so powerful is its holistic approach. It’s not just about stretching tight muscles—it’s about working with the nervous system to reprogram how you move and hold tension. Over time, this practice can lead to greater mobility, less pain, improved posture, and a deeper sense of relaxation.

And the best part? It doesn’t require any fancy equipment or intense workouts. It’s something you can do anywhere, simply by tuning in and listening to your body.


How Does Somatic Movement Benefit the Nervous System?

Your nervous system is constantly working behind the scenes, deciding whether you should be in fight-or-flight mode (the sympathetic nervous system) or rest-and-digest mode (the parasympathetic nervous system). When we experience stress—whether from deadlines, emotional overwhelm, or even poor posture—our bodies tend to get stuck in a state of high alert, leading to chronic tension, fatigue, and nervous system dysregulation.

Somatic movement acts like a reset button for your nervous system. By slowing down, bringing awareness to how you move, and engaging in intentional movement, you activate the parasympathetic nervous system—the state where healing, digestion, and deep relaxation occur. This shift helps lower cortisol levels, improve heart rate variability, and increase overall resilience to stress.


Here’s how somatic movement supports nervous system regulation:

  • Mindful movement calms overactive stress responses – Slow, intentional exercises send signals to the brain that it’s safe to relax.

  • Breath-focused movements help regulate the vagus nerve – Deep breathing combined with gentle movement enhances vagal tone, promoting a sense of calm.

  • Body scans build interoception (inner awareness) – Practices like progressive relaxation help retrain your body to recognize tension and let it go.

Simple exercises like lying down and slowly rolling your head side to side, gently stretching while focusing on your breath, or even just scanning your body for areas of tightness can create profound shifts. The key? Move with awareness, not force—your nervous system will thank you.


What Are the Principles of Somatic Practices?

Somatic practices are built on foundational principles that integrate the mind, body, and nervous system. These principles guide how we move, breathe, and connect with our inner experience, leading to greater awareness and healing. Let’s explore each principle in detail.


Mind-Body Connection

At the heart of somatic practices is the mind-body connection—the idea that your mental and emotional state directly influences your physical body, and vice versa. Somatic practices teach you to listen to the subtle cues your body gives you, like tension, discomfort, or ease, so you can respond with intention rather than reacting automatically.

Cultivating this connection promotes mindfulness, reduces stress, and enhances emotional regulation. It helps you recognize patterns, like how a tight jaw might signal stress or shallow breathing might reflect anxiety, giving you the tools to address these triggers before they escalate.

A simple way to practice the mind-body connection is through body scans. Sit or lie down comfortably, close your eyes, and mentally "scan" your body from head to toe, noticing areas of tension or ease. Just observing without judgment builds awareness and can reduce physical and mental strain.


Breath Awareness

Breath is one of the most powerful tools in somatic practices because it acts as a bridge between your body and mind. By focusing on your breath, you can directly influence your nervous system, shifting from a stress response (sympathetic) to a relaxation response (parasympathetic).

Deep, intentional breathing reduces tension, improves oxygen flow, and calms an overactive mind. It’s a simple yet profound way to reset your system, especially during stressful moments.

Practice diaphragmatic breathing by placing one hand on your chest and the other on your belly. Inhale deeply through your nose, allowing your belly to rise, then exhale slowly through your mouth. Repeat this for a few minutes to feel a noticeable sense of calm.


Mindful Movement

Mindful movement involves performing physical actions with intention and attention. Unlike traditional exercises that focus on repetition or external goals, mindful movement emphasizes how your body feels during each action, helping you move with greater ease and awareness.

This practice improves coordination, enhances mobility, and reduces the risk of injury. By bringing your focus to how you move, you can retrain your body to release inefficient or harmful patterns, improving overall alignment and comfort.

Try a slow, yoga-like stretch. For instance, lie on your back and gently pull one knee toward your chest. Focus on the sensations in your hip and lower back as you hold the stretch. Notice if you’re holding unnecessary tension in other areas, like your shoulders, and allow them to relax.


Tension Release

One of the core goals of somatic practices is to identify and release chronic tension stored in the body. Over time, physical and emotional stress can lead to tight muscles and restricted movement, creating a cycle of discomfort and stress.

Releasing tension improves posture, relieves pain, and fosters relaxation. It’s particularly effective for addressing chronic pain or stiffness caused by prolonged stress or trauma.

Practice progressive muscle relaxation by tensing and then releasing different muscle groups. For example, clench your fists tightly for a few seconds, then slowly release them while focusing on the sensation of relaxation. Repeat with other areas, like your shoulders, legs, or jaw.


Neuroplasticity

Somatic practices leverage the brain’s natural ability to rewire itself, known as neuroplasticity. By practicing new movements and patterns, you can create healthier neural pathways, replacing old habits that contribute to tension or pain.

Neuroplasticity supports recovery from trauma, enhances learning, and builds resilience. It’s especially helpful for individuals dealing with chronic pain or injuries, as it allows the brain and body to relearn more efficient ways to move and respond to stress.

Try repeating a mindful movement daily, such as gently rotating your head from side to side while focusing on the sensation in your neck and shoulders. Over time, your brain learns to associate this movement with relaxation and ease, creating new neural patterns that support well-being.

By understanding and practicing these five principles, you can create a deeper connection with your body, reduce stress, and build a foundation for lasting health. Somatic movement is not just about feeling better today—it’s about equipping yourself with tools to navigate life with more balance and resilience.


How Does Neuroplasticity Relate to Somatic Movement?

Neuroplasticity refers to the brain’s incredible ability to rewire itself, forming new neural pathways based on experiences, behaviors, and learning. It’s how the brain adapts, changes, and heals throughout life. Somatic practices tap directly into this process, encouraging positive changes in the brain by pairing mindful movement with focused attention.

When you engage in somatic movements, you’re not just moving your body—you’re retraining your brain to recognize and adopt healthier patterns. For example, if you’ve been holding tension in your shoulders for years, your brain might perceive that tension as normal. Somatic practices help you become aware of these patterns and create new, more relaxed movement pathways.

These practices are also powerful tools for reducing pain and regulating emotions. By gently repeating movements and focusing on sensations, you activate areas of the brain responsible for motor control and emotional regulation, gradually reshaping how your body and mind respond to stress or trauma.

A simple somatic exercise like slowly rolling your shoulders in small, intentional circles while focusing on the sensations can teach your brain a new, pain-free way of moving.

In healing trauma and chronic stress, neuroplasticity plays a crucial role. Somatic practices help release stored tension and foster a sense of safety, enabling the nervous system to shift out of survival mode and into a state of healing.


Can Somatic Exercises Help with Chronic Pain?

Chronic pain can feel like a never-ending cycle—tension and stress create discomfort, and that discomfort reinforces unhelpful movement patterns, which leads to even more pain. Somatic exercises offer a gentle, effective way to break this cycle by addressing the root causes of pain: stored tension, stress, and inefficient movement habits.

Unlike traditional exercises, which often focus on strengthening or stretching, somatic practices prioritize body awareness. They help you tune into areas of tension, recognize unhelpful patterns, and release them gradually. This process not only reduces pain but also improves your overall mobility and sense of ease.

Try lying on your back and gently tilting your pelvis forward and back in small, mindful movements. Pay attention to the sensations in your lower back and hips as you move. Over time, this kind of awareness retrains the brain to release tension and adopt a healthier posture.

Somatic exercises like those inspired by the Feldenkrais Method or Hanna Somatics are especially effective for chronic pain. These practices use slow, mindful movements to help your brain "reset" and create new, pain-free neural pathways.

Additionally, somatic practices help regulate the nervous system, reducing the stress responses that often amplify pain. By calming your body and retraining your brain, somatic movement can lead to profound relief from chronic pain while fostering long-term healing.


What Are Some Examples of Somatic Exercises?

One of the best things about somatic exercises is that they’re simple, accessible, and easy to integrate into daily life. Here are a few practices you can try at home:

  1. Body Scan Meditation:

    • Lie down or sit comfortably. Close your eyes and mentally "scan" your body from head to toe, noticing areas of tension, discomfort, or ease.

    • This practice builds awareness of how your body feels and helps release unconscious tension.

  2. Diaphragmatic Breathing:

    • Place one hand on your chest and the other on your belly. Inhale deeply through your nose, allowing your belly to rise, then exhale slowly through your mouth.

    • This exercise calms the nervous system, reduces stress, and promotes relaxation.

  3. Slow Stretching with Awareness:

    • For example, sit on the floor and gently reach toward your toes. Pay attention to the sensations in your hamstrings and back, adjusting the stretch as needed to stay comfortable.

    • Focus on how your body feels rather than forcing a deeper stretch.

  4. Tension-and-Release Techniques:

    • Clench your fists tightly for a few seconds, then release and focus on the sensation of relaxation. Repeat with other muscle groups, like your shoulders or legs.


Daily Integration: These exercises can be done in as little as five minutes a day. Start your morning with a body scan, take a break for diaphragmatic breathing during work, or unwind with slow stretches in the evening. Over time, these small practices can make a big difference in how you feel.


Are Somatic Practices Suitable for Everyone?

The beauty of somatic practices is their accessibility—they can be adapted to fit almost anyone’s needs, regardless of age, fitness level, or health status. Whether you’re an older adult, living with chronic illness, or recovering from trauma, somatic movement can provide gentle and effective support for your body and mind.

For older adults or those with limited mobility, somatic exercises can be done seated or lying down, making them safe and low-impact. For individuals with chronic illness or pain, these practices can be modified to focus on small, manageable movements that don’t exacerbate symptoms.


Tips for Adapting Exercises:

  • Start slow and keep movements small. Somatic practices are about awareness, not intensity.

  • Use props like pillows or chairs for extra support.

  • Focus on breathwork and body scans if physical movement feels too challenging.


Somatic practices are also helpful for individuals recovering from trauma. The emphasis on gentle, mindful movement helps rebuild a sense of safety and connection with the body.

Above all, remember that somatic movement is a personal journey—there’s no right or wrong way to practice. It’s about tuning into what your body needs and meeting yourself with compassion. With a little patience, anyone can experience the benefits of somatic practices.



Somatic practices offer a powerful, accessible way to reconnect with your body, regulate your nervous system, and promote healing through neuroplasticity. By embracing the five core principles—mind-body connection, breath awareness, mindful movement, tension release, and neuroplasticity—you can unlock profound benefits for both your physical and mental well-being. These practices help reduce chronic pain, release deeply held tension, and rewire your brain to move through life with greater ease and resilience.

The best part? Somatic movement isn’t about perfection or pushing your limits. It’s about slowing down, tuning in, and giving your body the care it deserves. Whether you start with a simple body scan, a few minutes of diaphragmatic breathing, or slow, mindful stretches, every small step you take helps pave the way for meaningful transformation.

Ready to get started? Pick one somatic exercise from this post and try it today. Take a few moments to notice how your body feels—lighter, calmer, and more grounded. With regular practice, these small shifts can lead to big changes in how you feel and move through life.

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Dr. McKenzy
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