The word "somatic" is derived from the Ancient Greek word, "soma", which means "the body".It was adopted into the English language as "somatic" in the 1700s and is primarily understood as "pertaining to the body". Contextually when referring to somatic coaching or somatic practices, I am speaking of the mind-body connection and drawing upon an internal awareness that allows us to be more integrated in the present moment. This process can aid in processing our experiences as we metabolize life through our bodies and perceive through the filter of our minds. By holistically addressing issues in our lives through integration of body and mind, we may find a greater sense of clarity and deepen our understanding of patterns that might be keeping us stuck. 

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Examples of somatic practices:

• breathwork

• visual orienting (observing objects in your space and naming them, looking in various directions)

• stretching or yoga

• dancing or improvisational movement

• tapping (using two fingers to tap on various points on your body)

• shaking (loosely shaking various body parts, or the whole body at once)

• body scans (guided relaxation that draws awareness to certain parts of the body in succession)

• massage (self massage or receiving body work)

• tai-chi or other forms of martial arts

• body tense and release (or progressive muscle relaxation)

• using the vocal chords to stimulate vibrations which activate the vagus nerve

The vagus nerve is the longest cranial nerve. It initiates in the brain stem and travels through the neck, chest, heart, lungs, abdomen, and GI tract. It governs the parasympathetic (rest and digest) nervous system and is associated with involuntary sensory and motor functions. It impacts mood, digestion, heart rate, respiration, blood pressure, saliva production, speech, taste, urination, as well as skin and muscle sensation. 

The sympathetic nervous system governs the autonomic fight, flight, freeze, and fawn response. It is associated with survival. It aids in keeping you safe from danger, but can be overly active due to chronic stress, trauma, epigenetic factors, traumatic brain injury, and neurobiological differences. If the body is chronically in a state of fighting. fleeing, freezing, or fawning, you can become chronically ill, experience exhaustion, insomnia, irritability, high blood pressure, develop heart disease, and be more prone to developing diabetes. In prehistoric times the sympathetic nervous system allowed for humans to be alert to danger and protect themselves. Though we have evolved from the era of living amongst lions, tigers, and bears, our nervous system is still wired to react as though our life is on the line when experiencing acute stress. Our brains may not distinguish between being chased by a lion and the anxiety of a stressful exam. Cortisol and adrenaline are released preparing the body for action. If fighting or fleeing are not possible, then the body may freeze (or play dead). Fawning is the act of placating or appeasing the threat to diffuse it. In fight or flight, if the body moves into action, the stress hormones are more likely to be released rather than becoming trapped in the body. There are many physical practices to help release the potentially damaging effects of acute stress. Balancing the sympathetic response with parasympathetic activation can help restore the brain and body to a state of homeostasis. 

The parasympathetic nervous system is the antidote to sympathetic activation. Parasympathetic activation releases acetylcholine, which has a focusing and calming effect on the mind and body. The two halves of the central nervous system are meant to work together synergistically to keep us in balance. When we become out of balance with overactive sympathetic patterns, we can utilize somatic practices to activate the parasympathetic nervous system and to discharge stress from the body. When in a more balanced state, we are better able to respond to stressors, make decisions, have greater clarity, connect with others, and be creative or resourceful. The somatic practices mentioned above engage the parasympathetic nervous system. Utilizing these practices at the start of coaching sessions can be helpful in setting the tone of the session. Once the brain and body are in a more balanced state, problem solving, planning, communication, and understanding oneself may be enhanced.