10 Best Somatic Workouts to Release Trauma in 2025

Post Covid world has changed a lot. The biggest pandemic outbreak has made people more inclined towards health and fitness. Multiple researches carried by different data house suggests an exponential increase in the annual gym memberships, especially in the tier 1 cities where life is moving faster than light. But, here’s the catch, everyone is focused on physical fitness, so much so that they have completely ignored the mental fitness and health.

Trauma and Anxiety is a few of the most discussed mental health issues recently. Trauma isn’t just stored in the mind—it resides in the body as well. If left unaddressed, it can manifest as chronic pain, tension, and even emotional distress. Somatic workouts focus on reconnecting the mind and body, helping to release stored trauma through movement, breath, and awareness.

For those in Mumbai, where the fast-paced lifestyle can add stress to unresolved trauma, somatic workouts offer a way to heal and regain balance. Being a fitness expert for over a decade and one of the foremost Somatic Workout Experts in India, I will take you through 10 of the best somatic exercises you can incorporate into your fitness regime.

1. Body Scanning

   A simple yet powerful practice, body scanning involves bringing attention to different parts of your body, noticing tension, and consciously relaxing.

   How to do it: Lie down comfortably. Close your eyes and take deep breaths. Focus on each body part, from your toes to your head, and release any tension you notice.

   Benefits: Increases bodily awareness and helps identify areas of stored tension.

2. TRE (Tension & Trauma Releasing Exercises)

   TRE involves specific movements that activate the body’s natural shaking response, releasing deep-seated trauma.

   How to do it: Engage in exercises like standing leg tremors, hip tilts, and knee bends to trigger natural shaking.

   Benefits: Releases deeply held tension and resets the nervous system.

3. Progressive Muscle Relaxation (PMR)

   PMR involves tensing and relaxing muscle groups to promote relaxation.

   How to do it: Tense a muscle group (e.g., fists or shoulders) for a few seconds, then release while breathing out.

   Benefits: Helps manage stress and trauma by consciously engaging and releasing tension.

4. Somatic Yoga

   Unlike traditional yoga, somatic yoga emphasizes slow, mindful movements that encourage self-exploration.

   How to do it: Try Cat-Cow stretches, spinal rolls, and deep hip openers with a focus on sensation rather than form.

   Benefits: Enhances body awareness, releases trauma, and improves flexibility.

5. Somatic Breathwork

   Breath is a direct pathway to the nervous system and plays a key role in trauma release.

   How to do it: Practice diaphragmatic breathing, box breathing, or alternate nostril breathing.

   Benefits: Reduces stress, stabilizes emotions, and calms the nervous system.

6. Authentic Movement

   This practice involves moving freely without judgment, allowing emotions to surface and be processed.

   How to do it: Close your eyes, play soft music, and move in any way your body desires.

   Benefits: Encourages emotional expression and releases suppressed trauma.

7. Somatic Dance Therapy

   A blend of free movement and rhythmic expression, dance therapy helps unlock trapped emotions.

   How to do it: Join a somatic dance class in Mumbai or simply dance intuitively at home.

   Benefits: Improves emotional well-being, relieves stress, and fosters self-connection.

8. Qigong for Trauma Release

   Qigong is an ancient Chinese movement practice that focuses on energy flow and relaxation.

   How to do it: Perform slow, deliberate movements like “Embracing the Tree” or “Cloud Hands.”

   Benefits: Balances energy, reduces anxiety, and promotes physical healing.

9. Grounding Exercises

   Grounding reconnects you to the present moment, reducing anxiety and stress.

   How to do it: Walk barefoot on grass, hold onto a tree, or press your hands onto the floor.

   Benefits: Enhances a sense of stability and safety.

10. Somatic Release through Self-Massage

    Applying gentle pressure to specific points helps release stored trauma.

    How to do it: Use your fingertips or a massage ball to apply pressure to tense areas like shoulders, neck, and lower back.

    Benefits: Relieves muscle tightness and promotes relaxation.

Incorporating Somatic Workouts in Mumbai

If you’re in Mumbai, you should explore somatic classes, yoga sessions, and trauma-informed therapy sessions offered at Sculptasse Fitness Studio. You can also try outdoor workout at the places like Marine Drive, Aarey Forest, and Juhu Beach that offers great spots for grounding exercises.

Final Thoughts

Somatic workouts provide an effective way to release trauma and reconnect with your body. Whether through mindful breathing, movement, or relaxation techniques, these exercises can support emotional and physical healing. If you’re new to somatic practices, start with a few simple exercises and gradually incorporate more into your routine.

By making somatic workouts a regular part of your life, you can cultivate inner peace, resilience, and overall well-being.