Author: Dr. Meg Byrne, DC, MS, CAcu
Have you ever taken a moment to just breathe deeply and notice how it makes you feel? Somatic breathing is a way to use your breath to help your body and mind feel better. “Somatic” means “related to the body,” so this type of breathing focuses on connecting with how your body feels while you breathe.
What is somatic breathing? Somatic breathing is when you take slow, deep breaths and pay attention to how your body moves and feels. Instead of breathing quickly or shallowly (like when you’re nervous), you breathe deeply into your belly. You might notice your chest rising, your shoulders relaxing, or your tummy expanding like a balloon.
Scientific studies have shown that slow, deep breathing stimulates the vagus nerve, which is part of your parasympathetic nervous system (your body’s “rest and digest” mode). This helps your body relax and recover from stress.
Somatic breathing is great for your health because it calms your body and mind. When you feel stressed or upset, your body can get tense, and your heart might beat faster. Deep breathing sends a signal to your brain to relax, which can reduce your body’s stress response.
A 2017 study in Frontiers in Psychology found that slow breathing exercises can significantly reduce levels of cortisol, a hormone your body releases during stress. Lower cortisol levels can help your immune system work better and improve your mood.
The best thing about somatic breathing is that you don’t need to spend hours doing it. Just 5 to 10 minutes a day can make a big difference. You can do it when you wake up, before bed, or anytime you feel stressed.
Even short sessions have been shown to help. In a study published in the Journal of Clinical Psychology (2021), participants who practiced deep breathing for just 5 minutes a day reported lower stress and better sleep after two weeks.
More ways somatic breathing can support longevity:
- Improve focus: Breathing deeply can help clear your mind. A 2020 study published in Psychophysiology found that deep breathing enhances attention and reduces mind-wandering.
- Boost energy: Bringing more oxygen into your body can make you feel less tired. More oxygen means more energy for your cells to work efficiently.
- Support mental health: Deep breathing can help reduce symptoms of anxiety and depression, according to a 2020 review in the Journal of Psychiatric Research.
Try it today!
- Find a quiet place to sit or lie down.
- Close your eyes or look at something calming.
- Breathe in slowly through your nose for 4 seconds. Feel your belly rise.
- Hold your breath for 4 seconds.
- Breathe out slowly through your mouth for 6 seconds.
- Repeat for a few minutes and notice how your body feels.
Somatic breathing is a simple, powerful way to take care of yourself. Backed by scientific research, it’s a great tool to reduce stress, improve focus, and support your overall health. Try it today and see how much better you feel.
