Somatic breathwork: what it is, benefits, exercises to try

Most of the time, you probably don’t think about your breathing — but the way you breathe can make a real difference in how you feel physically and emotionally. Somatic breathwork is a practical method that involves slowing down and paying close attention to your breath to help you relax and manage stress. But somatic breathing is more than simply taking deep breaths. It’s about noticing how each breath feels and making small adjustments to support your body and mind.

Just a few minutes of somatic breathwork each day can help you feel calmer and more focused. In fact, research shows that mindful breathing can lower stress, lift your mood, and even reduce pain, making it a simple and effective tool for your overall well-being.

Read on to learn what somatic breathwork is, how it works, and how you can start practicing it with guidance from Hinge Health physical therapists.

What is somatic breathwork?

Somatic simply means “relating to the body.” In the context of breathwork, it refers to practices that emphasize physical awareness and body sensation.

Somatic breathwork is a body-centered approach to breathing that uses mindful, intentional breath patterns to connect with and calm both your mind and body. While techniques can vary, the core idea involves this: Focus on your breath and pay attention to the physical sensations that come with each inhale and exhale. This practice often involves slow, controlled breathing, sometimes paired with observing how your body feels or where you might be holding tension.

The goal of somatic breathwork is to help you tune in to your body’s signals, reduce stress, and restore a natural sense of balance. 

“When you breathe intentionally, you send your body the message that it’s okay to relax,” says Melia Lewis, PT, DPT, a physical therapist at Hinge Health. “This can activate the parasympathetic, or ‘rest and digest,’ system — helping lower your heart rate and ease you into a calmer state.”

There are a variety of somatic breathwork techniques, but all share the aim of helping you feel more grounded, resilient, and emotionally balanced. 

Research shows that regular practice can make you better equipped to handle stress and anxiety, reduce pain, and even support healing from difficult experiences or trauma.

Somatic breathwork can be an important addition to physical therapy or home exercise programs, as it helps you become more aware of how your body feels and moves. By bringing mindful attention to your breath and physical sensations, you may find it easier to notice areas of tension, improve movement, and support your body’s recovery — both during exercise sessions and throughout your daily life.

Benefits of somatic breathwork

Somatic breathwork can have far-reaching effects on your mind and body. By practicing mindful, intentional breathing, you can tap into a range of benefits — including feeling calmer, easing tension, reducing pain, improving your mood, and supporting your overall health. Here are benefits of practicing somatic breathwork: 

• Calm your nerves. Slow, conscious breathing helps shift your body out of “fight or flight” mode and into a more relaxed state. This tells your nervous system it’s okay to slow down, making you feel calmer and less stressed. Chronic pain can put your body into a constant state of tension or alertness, so finding ways to relax your system — like mindful breathing — can help break the cycle of pain and stress.

• Support breathing and energy. By practicing somatic breathwork, you can improve how deeply and efficiently you breathe. This means more oxygen for your body, which can boost your energy and stamina. “More oxygen improves your cardiovascular system so you can exercise harder and longer,” says Dr. Lewis. Somatic breathwork can also help people with asthma, COPD, or panic attacks manage symptoms, since it reduces the body’s stress response.

• Relax muscles and ease pain. Stress often shows up as tightness in places like your neck, shoulders, or back. Somatic breathwork can help your whole body let go of that tension and even reduce pain by helping your nervous system calm down. “When you give your body a chance to slow down and relax with mindful breathing, you’ll often notice your muscles aren’t as tight and your discomfort starts to ease,” says Dr. Lewis. 

• Help with emotions. Somatic breathwork supports the emotional center of your brain, which can make it easier to process and release difficult feelings or lingering stress. Research shows that breathwork practices can reduce symptoms of anxiety and improve mood. 

• Strengthen immune defenses. Deep breathing encourages better airflow in your lungs and helps keep your body’s defenses strong, potentially lowering your risk of respiratory infections. Studies show that slow, mindful breathing and other breathwork techniques can help reduce inflammation in the body and help regulate immune function, supporting an overall healthier immune response. 

7 somatic breathing exercises 

“Not every breathwork technique works for everyone,” says Dr. Lewis. “It's important to find what’s effective for you.” Here are some examples of different types somatic breathing exercises you can try and explore: 

• Diaphragmatic breathing. This foundational breathwork technique teaches you to breathe deeply into your belly by using your diaphragm — the main muscle at the bottom of your rib cage that is involved in breathing. “Diaphragmatic breathing can help you feel calmer and more at ease, as well as relieve muscle and joint pain,” says Dr. Lewis. To try it, sit or lie down comfortably with one hand on your belly and the other on your chest. Inhale slowly through your nose, feeling your belly rise, then exhale gently through your mouth as your belly falls. Practicing this regularly can activate your body’s natural relaxation response and help ease tension.

• Diaphragmatic breathing with body scan. “Pairing diaphragmatic breathing with a body scan helps you become more aware of where you hold tension in your body,” says Dr. Lewis. A body scan simply means bringing your attention to each part of your body, one area at a time — from the top of your head down to your toes — and noticing any sensations or tightness. As you breathe deeply, take a moment to focus on places like your jaw, shoulders, abdomen, or buttocks. “When you regularly check in with your body this way, you can start to release tension as you notice it. Over time, you may find that you carry less overall tension simply because you’re more aware of where it builds up,” explains Dr. Lewis. 

• 4-7-8 breathing. This is a simple technique where you inhale through your nose for four seconds, hold your breath for seven, and exhale through your mouth for eight. This steady rhythm is especially good for calming anxiety, settling your mind, and preparing your body for sleep or stressful moments. If you find it difficult to hold your breath or exhale for the full count at first, don’t worry — many people do. Start with what feels comfortable for you and gradually build up as you get used to the technique.

• Box breathing (four-square breathing). Box breathing involves creating a steady rhythm with your breath — inhale for four seconds, hold for four, exhale for four, hold for four. Imagine tracing a box with each breath cycle. This technique centers your mind and body. Repeating it for a few cycles can be especially grounding when you’re feeling overwhelmed or distracted.

• Alternating nostril breathing (Nadi Shodhana). This ancient yogic approach helps regulate the nervous system and balance energy. Research shows alternating nostril breathing can reduce stress and anxiety and lower pulse and blood pressure. To do it, block your right nostril with your thumb and inhale through your left nostril. Then close your left nostril with a different finger as you release your thumb and exhale through your right nostril. Continue this pattern. Repeat several cycles to support relaxation and clear thinking.

• Cyclic sighing. Research shows that cyclic sighing — where you make your exhalations longer than your inhalations — is particularly effective for easing anxiety and boosting mood. Inhale through your nose, then take a second short inhale to completely fill your lungs. Exhale very slowly through your mouth, letting out an audible sigh. Dr. Lewis recommends repeating this for about five minutes, but any amount of time can help you feel calmer. 

• Bumblebee breath. This technique involves inhaling slowly and deeply, then exhaling with a gentle humming or buzzing sound. “It can be extremely calming and meditative, especially when you’re dealing with pain,” says Dr. Lewis, who often uses it to help prepare pregnant patients for labor and delivery. Focusing on an extended exhalation — making your exhale longer than your inhale — helps create a more soothing, relaxing effect.

How to practice somatic breathwork in daily life

To get the most benefits from somatic breathwork, it’s important to make it a regular habit. “Even brief sessions can be impactful when practiced regularly,” says Dr. Lewis. By working breathwork into your daily routine, you help train your body to relax, build emotional resilience, and encourage a stronger mind-body connection over time.

You can practice somatic breathwork just about anywhere — whether you’re at home, at work, commuting, running errands, or out and about. Here are a few easy ways to bring these techniques into your everyday life:

• Take breathing breaks during your day. “Fit a somatic breathing session into your day whenever you have time — in your car at a red light, at your desk before a meeting, or as a quick reset after lunch if your energy dips,” suggests Dr. Lewis.

• Start your morning with mindful breathing. A few minutes of breathwork when you wake up or during your morning routine can help you feel grounded and set a positive tone for the day ahead, says Dr. Lewis. 

• Reach for breathwork first when stressed or bored. Whenever you notice yourself feeling stressed, anxious, or even bored, instead of immediately turning to your phone or another distraction, try taking a few slow, deep breaths. Making this your go-to response can help you build a healthier habit and foster a sense of calm.

• Unwind before bed. Using calming techniques like the 4-7-8 method in the evening can help quiet your mind and make it easier to fall asleep.

• Pair breathwork with movement. Try coordinating your breath with walking, sometimes referred to as “breathwalking.” For example, inhale for two steps and exhale for three. Find a rhythm that feels comfortable and relaxed as you walk.

• Set gentle reminders. Use alarms on your phone or sticky notes in visible places to remind yourself to pause and practice your breathing exercises. Small nudges make it easier to build a lasting habit.

PT tip: Ease into somatic breathwork 

Like any new skill, somatic breathwork can take some getting used to, especially if you’re not used to paying attention to your breath. “It’s not uncommon for some people to find it a little uncomfortable at first. If that’s you, start slowly,” suggests Dr. Lewis. “Try beginning with short sessions — just a minute or two — using slow, gentle breaths. As you grow more comfortable, you can gradually increase the length or try different techniques.” Practicing breathwork when you’re already feeling calm can help you build confidence, so it feels natural and supportive when you want to use it during more stressful moments.

How Hinge Health can help you

If you have pelvic pain or symptoms that are affecting your quality of life, you can get the relief you've been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

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