In today’s always-on culture, we’re always rushing to the next big thing, and see emotions as roadblockers that impede our movement. However, recent research shows that our body and brain are close partners in maintaining physical and emotional wellbeing. Being aware of our emotions earlier and proactively taking control can help to calm our system and reclaim ease, leading to better health in the long run.
In this post, let’s
- examine somatic healing, the practice of tuning into physical sensations to release stress
- explore the latest neuroscience research, from Lisa Feldman Barrett’s constructed emotion theory to the SCAN network and gene-level effects
- start practicing mind-body awareness with simple, five-minute rituals (with videos) that can be integrated into morning, midday and evening schedule
My own experience with somatic healing
When I was seriously ill 2 years ago and had to undergo a year-long medical treatment, I was exhausted both physically and mentally. My therapist introduced me to somatic practices to ease post-treatment effects, in addition to CBT. I started by incorporating jogging and yoga into my daily routine, depending on my energy level. When I noticed that my emotions were like a rollercoaster due to medication or fear, a gentle 10 minute stretch and jogging helped a lot to calm my burning nerve down, and allowed me to escape from a downward pull to feeling doomed. Likewise, when my body ached a lot from treatment side effects, reading a good book, talking to someone close, or just doing a 5 minute sitting meditation reduced the pain to an acceptable level. In both cases, a feeling of deep connection to nature and its vitality (just by glaring at trees or any living creature outside the window, or practice qigong or tai chi in the woods) soothed my mind and body.
I began to see how the mind and body are deeply intertwined. They are like good team members working seamlessly together for one goal: our health. When one is in distress, the other doesn’t hesitate to lend a good hands to pull the other out in trouble. Even after I’ve fully recovered, I still practice somatic routines daily, as they become my innate toolset for self-care. I began to wonder why it works so well for me, and is there any scientific backing for it?
Somatic healing: the body as emotional archive
Think of our body as a living map of experienced emotions. When we process negative thoughts such as rejection, a pending deadline, or some personal trauma, tension builds up in our neck, shoulders, jaws or gut. Unlike conventional talk therapies that focus primarily on reframing thoughts and beliefs mentally, somatic healing works by cultivating body awareness to notice such tension hotspots, then release it physically via these routines:
- Body Scan Sit quietly. Close our eyes, breathe in for four counts, out for six. Starting at the feet, we check in with “how does this part feel?” We move up to calves, thighs, belly… all the way to our scalp.
- Breathing Pacing inhales and exhales, even for one minute, soothes a racing mind. Inhale 4… hold 4… exhale 4… pause 4. Repeat three times.
- Pendulation We place one hand on our chest, notice that calm warmth for a few breaths, then move it to a tense spot, like a tight shoulder, and notice that feeling for a few breaths. Switching back and forth gently builds our capacity to hold stress without freaking out.
- Resourcing Picture our happiest or safest memory, like a beach vacation or a close friends’s gathering. Let that calm feeling surround us. Anchor it by squeezing thumb and middle finger together. Later, that squeeze alone becomes a quick reset button.
“Our body holds and expresses experiences and emotions, and unresolved issues can become ‘trapped’ inside.” —Amanda Baker, clinical psychologist at Massachusetts General Hospital on somatic healing.
Neuroscience: How body and mind connects
Rather than being a passive shell for the mind, our body is a dynamic partner in how we feel, think, and even predict what’s about to happen emotionally. Let’s connect these to the latest research, so we know why it matters.
Emotions as predictions (Lisa Feldman Barrett)
Psychologist and neuroscientist Lisa Feldman Barrett shows that emotions aren’t just automatic reactions. Instead, our brain constructs emotions in real time based on bodily sensations (a racing heart, knotted gut) using learned concepts (anger, joy, fear) and current context (where you are, whom you are with).
When we have a tight chest without a clear label, our brain might guess “anxiety” or “excitement.” Naming the sensation gives our brain better data to work with.
“Your brain is constantly guessing what’s going on inside your body, and these guesses are what you experience as emotion.” —Lisa Feldman Barrett
SCAN: The Body-Brain Highway (Washington University)
In 2023, Washington University researchers mapped a network called SCAN (Somato-Cognitive Action Network) that directly links movement areas in our brain to emotion and automatic functions like heart rate. In practice, this means shaking out our arms or doing a few slow stretches doesn’t just feel-good, it rewires our emotional response in real time.
“We found the place where the goal-driven mind connects to the parts of the brain controlling heart rate and breathing. If you calm one down, it absolutely should have feedback effects on the other.” —Dr. Evan Gordon
Emotions in our cells (Candace Pert)
Dr. Pert discovered that neuropeptides, the tiny messengers tied to mood and stress, are everywhere in the body. Our emotional life literally plays out at the molecule level, influencing inflammation, immunity, and aging. When we ease tension, we’re nudging those gene-level processes toward balance.
“Molecules of emotion travel through every cell, linking mind and body in profound ways.” —Candace Pert
Why it matters?
We might wonder, “Can I really spare even five minutes?” Here’s why it’s worth trying somatic healing:
- Stress Resilience: Quick micro routines recalibrate our nervous system, preventing chronic fight/flight tension and burnout.
- Emotional Clarity: Noticing tightness in our chest or jaw gives us a chance to choose how to respond before emotional reflex kicks in automatically.
- Sharper Focus: Short breath or movement rituals clear mental clutter, improving attention and working memory for the present task.
- Less Aches: A regular mini-tai chi or qigong habit improves posture and balance, and eases day-to-day pains.
Practice throughout the day
Next, let’s turn these insights into fast, effective routines that can be incorporated seamlessly into our daily life.
Effective, short routines
Here are some quick routines that can be done in 5 minutes or less:
| Time Needed | Practice | Description | Benefit |
|---|---|---|---|
| 2 min | Body Scan | Sit tall, inhale into belly (4s), exhale (6s). Scan from toes to scalp, label sensations, flick out tension by shaking hands. | boost interoception, clarify emotional cues |
| 1 min | Box Breathing | Inhale–Hold–Exhale–Pause (4 sec each), repeat 3x | shift out of fight/flight mode |
| 2–3 min | Pendulation | Hand on heart (calm) for 4 breaths, then hand on tense spot (stress) for 4 breaths. Alternate 3–4×. | expand window of tolerance |
| 1 min | Neck Release | Inhale, tilt right ear to shoulder; exhale, center. Repeat left side. repeat 4-5x | release stored tension |
| 1 min | TRE-Style Shake | Stand, knees soft, shake limbs from feet → torso → fingertips for 30–60s. | activate vagus nerve, lower stress hormones |
| 30 sec | Safety Anchor | Recall a safe/calm memory; squeeze thumb+middle finger at peak. Release. | build an internal “reset button” |
| 5 min | Mini Tai Chi Flow | Commencing Form(ground & center), Brush Knee & Twist Step (hip rotation), Closing Form (return to stability) | improve coordination, mood, sleep |
| 2 min | Qigong | Wuji stance (root posture), Gathering Qi (arms float out/in) x 10, Grounding Qi (press down at dantian) x 10 | promote energy flow |
Fitting it into a day
Here’s how we can integrate the micro practices into our day
| Trigger | Micropractice | Tip |
|---|---|---|
| Morning coffee | Body scan | Close eyes for 2 min, notice tension areas |
| Pre-work | Box breathing | Stack with meeting reminder |
| During the day | Pendulation, Neck release & TRE Shake | Gently shift from tension to ease |
| Mid-day slump | Mini Qigong or Tai Chi flow | Pair with lunch for a full reboot |
| Evening wind-down | Safety anchor + slow belly breathing | Cue transition to rest mode |
How to make these stick
- Start with only two habits to ramp up consistency
- Link to existing habits as trigger. For example, after morning coffee, do the body-scan; before each meeting, box-breathe; at lunch, Tai Chi.
- Journaling: For example, “noticed tension in shoulders this morning, pendulation helped soften it”. Tracking builds self-awareness.
- Use habit apps (e.g., Streaks), phone reminders, or accountability buddies to stay on track.
In closing
In this blog post, we’ve seen what somatic healing is, why modern neuroscience proves it, and exactly how to practice it in bite-sized rituals.
By acknowledging that emotions are not standalone but are deeply connected with our body, we empower ourselves to proactively shape our responses. We can always pick a choice that leads to better physical and mental health.
Reference
Below are pivotal studies and online resources to explore further:
- Mind-body connection study by Washington University: Recent research identified an embedded link between body and mind in the structure of human brains, and expressed in people’s physiology, movements, behaviour, and thinking.
- Lisa Feldman Barrett – How Emotions Are Made: A must-read that overturns the classical view of hard-wired emotions, showing emotion as a predictive brain process informed by culture and experience
- Candace Pert - Molecules of Emotion: Emotion is a whole-body experience.
- Harvard Health – What is somatic therapy? - Explores how unresolved emotions get “trapped” in the body and outlines somatic techniques like titration and pendulation
- NewYork-Presbyterian – Qigong & Tai Chi Evidence: Highlights specific clinical outcomes, from improved sleep and mood to reduced chronic pain and lowered blood pressure
- Mayo Clinic – Mayo Guide to Holistic Health (2024): Confirms that tai chi, qigong, and yoga reduce inflammation and rewire autonomic responses—offering lasting benefits for resilience and energy.
- WebMD on Tai Chi & Qigong: Reviews how these practices enhance circulation, balance and alignment, emphasizing low-impact joint-friendly movement
- Harvard Health on Tai Chi: Summarizes evidence for tai chi as “medication in motion,” with robust trials showing benefits across age groups and conditions