You can do somatic exercises at home with no special equipment: get comfortable in a stable chair or lying down, notice your breathing without changing it, try a small gentle movement if it feels comfortable, and pause to notice the sensations that follow. A mat, chair, blanket, cushion or grounding object may make a particular setup more comfortable, but none is required. The coach named in the original title could not be identified, so these five options are not attributed to a coach or presented as a recommended kit.
What somatic exercise means
Somatic exercise is a broad description of mindful movement that directs attention inward to bodily sensations. The emphasis is on noticing how a movement feels and choosing it intentionally, rather than achieving a particular pose, repetition count or fitness result. It is not one standardized routine, and practices described as somatic can differ.
That distinction matters when weighing health claims. Cleveland Clinic’s explainer, featuring exercise physiologist David Creel, PhD, says, “There’s very little research on the health benefits of somatic exercises.” That is a qualitative description of the evidence, not a numerical estimate; it does not establish that somatic exercises cure trauma or reliably treat a medical condition. Findings about yoga or mindfulness more broadly should not be treated as proof for every practice marketed as somatic. Cleveland Clinic’s somatic exercise overview and NCCIH’s overview of mind-body practices provide useful context.
A simple somatic practice to try at home
Allow a few quiet minutes and choose a position that feels stable. This is an invitation to notice, not a sequence you have to complete. The World Health Organization’s 2020 guide includes grounding and awareness exercises for use alone or with accompanying audio, while Johns Hopkins offers short somatic self-care sessions that require no equipment or workout clothes.
- Settle into a position. Sit in a stable chair with your feet supported, or lie somewhere comfortable if getting down and back up is easy for you. Keep your eyes open or closed—whichever feels more comfortable.
- Notice your breathing. Let your breath happen naturally. Observe its movement or where you feel it; do not force a deep breath or hold your breath.
- Try one small movement, if you want. For example, gently lift and lower a shoulder or open and close a hand. Use a comfortable range, move slowly, and skip the movement if it does not feel right.
- Pause and notice. Stop moving and pay attention to what you feel now. You might notice contact with the chair, warmth, tension, ease or no clear change. There is no required sensation.
- Ground in your surroundings. Feel your feet against the floor, notice the texture of a nearby object or take a slow walk while attending to each step. Choose what feels neutral or pleasant; you can end the practice whenever you wish.
For other guided options, see the WHO’s 2020 guide, Doing What Matters in Times of Stress, and Johns Hopkins Medicine’s somatic self-care sessions.
Five optional items that can make a setup more comfortable
Start with what you already have and choose only what solves a real comfort or access problem. The named source guidance supports a yoga mat as one possible floor setup, a chair as a practice position and a pleasant sensory object for grounding. A household blanket and cushion are practical comfort options, not items specifically recommended by the cited sources.
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| Item | What it may help with | How to think about it |
|---|---|---|
| Yoga mat | Cushioning for floor-based movement or relaxation. | Optional. NHS inform includes lying on a yoga mat among possible setups for breathing and relaxation exercises; a comfortable floor surface may also be enough. See its practice tips. |
| Stable chair | Support for seated breathing, movement and grounding. | An ordinary household chair can work; choose one that does not wobble and makes it comfortable to sit down and stand up. NHS inform includes sitting in a chair as a possible position in its breathing and relaxation guidance. |
| Folded blanket | Adjustable padding or warmth. | A household comfort option, not a required or specifically source-recommended somatic tool. Remove or reposition it if it feels distracting or unstable. |
| Cushion or pillow | Extra support while seated or lying down. | Use one only if it makes your position more comfortable without making it harder to move or get up. This is a practical comfort suggestion, not a treatment tool. |
| Small grounding object | A texture to notice during a sensory grounding exercise. | NHS inform suggests a small sensory object only if it feels pleasant and is not associated with trauma. You can use an ordinary object already at home; leave it aside if it brings up an upsetting association. See the NHS inform grounding guide. |
Johns Hopkins’ somatic self-care sessions need no equipment, so buying any of these items is not a prerequisite for trying a practice.
Independent reader supportYour contribution helps us test, update, and keep practical guides available for everyone.How to keep the practice comfortable and choice-led
A trauma-informed approach emphasizes safety, trust, collaboration and empowerment. At home, that can mean treating each movement as optional: keep your eyes open, choose a position that feels secure, make a movement smaller, skip it or stop altogether. Do not push through discomfort or distress. SAMHSA describes the principles of a trauma-informed approach.
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- Adjust for your body and circumstances. A health condition or other personal circumstance can affect what is appropriate. NCCIH notes that mind-body practices generally have good safety records when done properly, while emphasizing that individual conditions may change safety considerations.
- Get advice when breathing exercises may not be appropriate. NHS inform advises seeking advice before breathing exercises if you have a condition such as a breathing problem. Its breathing and relaxation tips explain this caution.
- Seek qualified support for trauma-related distress. If a practice brings up trauma symptoms or you are concerned about processing trauma, discuss it with a qualified clinician. Cleveland Clinic’s explainer recommends a trauma-informed instructor alongside a therapist who specializes in trauma when trauma processing is a concern. A spiritual coach is not a substitute for health care.
For broader context on safety across different methods, consult NCCIH’s mind-body practices guidance; it does not establish that every practice called somatic has the same evidence or safety profile.
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