What does “somatic” mean?
Somatic refers to the body. In a simple practice, the focus is on your experience from the inside: where a breath moves, whether your shoulders feel lifted, or how your feet meet the floor. You are observing a sensation rather than trying to perform a movement perfectly.
There is no single somatic exercise routine. The term covers many approaches, and evidence for one breathing technique does not automatically support every movement or sensation-based practice. SOMA uses the term for brief exercises in breath, movement, touch, and sensory awareness.
Choose a comfortable starting point
If you prefer a clear sequence, begin with a physiological sigh breathing exercise. If breath-focused attention does not appeal to you, try a gentle jaw relaxation check-in. You can also leave your breathing alone and name a few colors or textures in the room.
The card deck groups practices around four everyday descriptions: racing, tight, drained, and foggy. These are ways to choose a card, not diagnoses or measurements of your nervous system. Pick the closest description, or choose a different one next time.
A first two-minute practice
- Find a supported position. Keep your eyes open if that feels easier.
- Choose one thing to notice: your breath, the space between your teeth, or the weight of your body on a chair.
- Try a small change, such as easing your shoulders or letting an exhale become a little softer. Keep breathing comfortably.
- Pause and notice what is present. Feeling the same, feeling uncertain, or wanting to stop are all useful observations.
You do not need to fill the whole two minutes. A shorter pause can be a better fit. Avoid making the exercise another task to get right.
What can these exercises offer?
A brief practice creates an opportunity to step away from a task and pay attention to your body. Some people find a particular rhythm or movement pleasant; others prefer a different approach. Benefits vary with the practice, person, and context.
There is research on specific breathing patterns. A 2023 trial of structured breathwork tested five-minute daily sessions over a month. Its findings should not be treated as evidence that every somatic exercise, or a two-minute app session, has the same effect.
Build a routine without pressure
Try linking a check-in to a transition you already make, such as finishing a call or closing your laptop. Use the same exercise if familiarity feels helpful. Explore another if you are curious. There is no required streak, score, or daily target.
After a practice, you can record a small observation in SOMA. The history stays in your browser and does not measure medical progress. Its purpose is simply to help you remember what you tried.