Somatic Coaching: What is it, Benefits, Best Techniques and Case Studies

In today's busy world, it can be very difficult for people to connect with their bodies. It's quite easy to dismiss certain sensations. We almost become fragmented.

We suppress emotions such as anger because we have sometimes learned that it is not appropriate to express them. As children, in many cultures, we learn to suppress our anger before it even surfaces. This survival state—instead of fight—could be fun where we just say, "Oh, that's OK, it didn't bother me." We aim to please people and be nice in the hopes that others will reciprocate and that it will be safer if we do so. This can turn into a survival state, which affects our body when we start feeling anger come up and it gets suppressed at a subconscious level.

"The body expresses what words cannot." Dr. Candace Pert

Our conscious mind contains only about 5 to 10% of our information, while ~95% of our thoughts occur at the subconscious level. We might start to get angry and automatically repress it, then experience tension in our neck. What do we do? We treat our neck… We don't know why our muscles keep getting tight…Studies show that up to 90% of doctor visits are due to stress-related ailments (American Institute of Stress, 2020). While Harvard Medical School research suggests that chronic stress rewires the brain, making emotional regulation harder over time (McEwen, 2017).

However, we can use the body to unlock some of that information by allowing repressed emotions to be heard. Since ancient times, cultures worldwide have recognised the body's wisdom—from tribal dances to yogic practices.

The 20th and 21st centuries saw a resurgence in the interest in somatics with the advent of dance therapy, Feldenkrais, and other modalities. The Feldenkrais Method, developed in the mid-20th century, emphasises learning through movement. Somatic coaching legitimizes the intelligence of the body, helping individuals reconnect with their internal experience.

Modern therapeutic approaches have begun integrating somatic techniques, recognising that the body and mind are intrinsically connected.

Somatic coaching is a great way to address our somatic challenges.

The International Coaching Federation (ICF) acknowledges somatic coaching as an effective method for fostering deep personal change beyond cognitive processing.

Research in neuroscience suggests that emotions and memories are stored in the body, influencing behaviour and decision-making (Van der Kolk, 2014).

Polyvagal theory (Porges, 1995) explains how the autonomic nervous system affects emotional regulation and social engagement, forming the basis of somatic practices.

Studies in psychosomatic medicine indicate that trauma and chronic stress manifest in the body through tension, pain, and illness (Scaer, 2001).

In this article, we aim to demystify somatic coaching and legitimise the intelligence of our body. Somatic coaching focuses on our inner experience, connecting with our bodies, and using ourselves as instruments to foster growth.

What is somatic coaching?

It is a holistic approach that integrates body awareness, sensation, and movement to foster transformation.'Soma' derives from the Greek term for the body. Traditional coaching emphasizes mental processes, while somatic coaching delves into the embodied wisdom we carry. Studies show that the body can hold memories and emotions, influencing our behavior and choices. Somatic coaching aids in the discovery of oneself, unlocking barriers held within the body and leading to transformative personal growth.

The body-mind connection is an intrinsic relationship between our physical sensations and mental states. Emotions and physical expressions often mirror each other. When we're angry, our muscles may tense; when relaxed, our movements are fluid.

Take the time to reflect now:

1. Which emotion do you feel most physically?

2. Now, take a moment to recall a time when you had a ‘gut feeling’ about a decision. That’s the body’s wisdom at play.

3. How does your posture change when you're sad versus when you're confident?

This interplay is where psychology meets somatics. We delve into the body to figure out why this is happening.

Traditional top-Down Approach: starting in the brain and talking about it, being logical about it, and then trying to change the body's responses from there.

Bottom-Up Somatic Approach: from the body up to the brain.

Both techniques are ways to address behaviour change, understand emotions, or process them.

Somatic Coaching Core Principles

Here are the three core principles of somatic coaching:

1.     Movement:

“Change your physiology to change your psychology” Geraldine Gauthier. In somatic coaching, movement is not merely physical activity; it involves channeling emotions, thoughts, and sensations through motion.. Carol Welch captures this concept by stating, "Movement is a medicine for creating change in a person's physical, emotional, and mental states."

2. Presence:

Being fully present involves being attuned to the here and now, without being distracted by past experiences or future anticipations. Studies suggest that mind-wandering occupies about 47% of our waking hours (Harvard study by Killingsworth & Gilbert, 2010), making it challenging to stay present. Tools such as mindfulness meditation, deep breathing, and active listening are essential in cultivating presence. The neuroscience of mindfulness shows that meditation strengthens the prefrontal cortex, improving emotional regulation (Tang et al., 2015). Harvard research found that practicing mindful presence reduces stress hormones like cortisol (Hölzel et al., 2011).Thich Nhat Hanh emphasizes the importance of the present moment: "The present moment is the only moment available to us, and it is the door to all moments."

3. Sensations

Our bodies communicate through sensations—a language that includes tension, relaxation, warmth, cold, tingling, and more. Each sensation, whether it's a flutter in the stomach or tightness in the chest, carries information about our emotional and mental states. The gut, often referred to as the 'second brain' due to its extensive neural network, plays a crucial role in this communication. It communicates emotional states through gut sensations (Mayer, 2011).

By attuning to our bodily sensations, we can gain deeper insights into our emotional well-being and needs. Research by Antonio Damasio (1994) highlights how bodily sensations influence decision-making. One activity to explore this principle is to close your eyes and notice the most pronounced sensation in your body, considering what message it might be conveying.

Somatic Coaching Techniques

Here are eight effective coaching techniques that coaches use with their clients to foster personal growth, self-awareness, and transformation:

1.     Body Scan Meditation:

This technique involves developing mindfulness by attentively scanning the body to identify areas of tension, discomfort, or disconnection. It helps release tension and promotes a deeper connection with one's physical state.

2.     Grounding Exercises:

These exercises help individuals feel anchored and present in the moment, counteracting feelings of disorientation or overwhelm. They enhance focus and build presence by establishing a strong sense of physical and emotional stability.

3.     Breathing Techniques:

Specific breathing methods calm the nervous system, reduce stress, and center the mind, facilitating a state of calm and focused awareness.

4.     Movement Patterns:

Gentle and intentional movements, often drawn from disciplines like yoga or tai chi, help to release physical tension, improve flexibility, and reconnect with the body’s natural rhythms.

5.     Visualisation Techniques:

Using mental imagery, this technique explores and transforms bodily sensations or emotional states. It facilitates healing, helps release old patterns, and instills positive changes.

6.     Emotional Body Mapping:

This involves associating emotions with specific areas of the body and visualizing where feelings "reside." It enables a deeper emotional insight and addresses stored emotional traumas.

7.     Vocal Exercises:

Practices that involve using the voice, such as humming, toning, or singing, help release tension, improve communication skills, and enhance the energy of the throat chakra.

8.     Centering Practices:

Techniques to align the body's centers of intelligence (typically head, heart, and gut) promote balance, facilitate aligned decision-making, and cultivate a sense of wholeness.

Example of Somatic Coaching Technique: Grounding 5 4 3 2 1

Before starting this exercise, focus on your breathing. Take slow, deep, long breaths to maintain or return to a calm state. Once centered, follow these steps to ground yourself:

• 5: Acknowledge FIVE things you see around you. These can be ordinary items like a pen or a spot on the ceiling—anything in your immediate environment.

• 4: Acknowledge FOUR things you can touch around you. This might include your hair, a pillow, or the ground under your feet.

• 3: Acknowledge THREE things you hear. This could be any external sound, such as traffic noise or birds chirping. If you hear your stomach rumbling, that counts too! Focus on sounds outside of your body.

• 2: Acknowledge TWO things you can smell. Whether you’re in your office smelling pencil or in your bedroom smelling a pillow, if you need, take a brief walk to find a scent—perhaps soap in your bathroom or nature outside.

• 1: Acknowledge ONE thing you can taste. What does the inside of your mouth taste like—gum, coffee, or something else?

This grounding exercise helps reconnect with your current environment and physical sensations, fostering presence and awareness.

Somatic Coaching Questions

In somatic coaching, the questions posed during a session are crucial for guiding clients to deepen their awareness of their bodily sensations and emotional states. These questions help clients connect with their internal experience and uncover insights that can lead to transformative changes.

Here are several effective somatic coaching questions that you might use during a session:

1.     What sensations are you noticing in your body right now?

This question helps clients become present and aware of their physical state and any subtle sensations they might be experiencing.

2.     Can you describe where in your body you feel [specific emotion]?

Asking for a location helps localise emotions in the body, making them more tangible and easier to address.

3.     What is the quality of the sensation you feel? Is it heavy, light, warm, cold, tingling, or something else?

This inquiry deepens the client's understanding of their sensations, helping differentiate between various types of physical feelings.

4.     As you focus on this sensation, does it change in any way?

This question encourages continuous observation and can reveal how emotions and sensations evolve during the session.

5.     What might this sensation be trying to tell you?

Prompts the client to interpret their bodily signals, potentially uncovering underlying needs or issues.

6.     If this part of your body could speak, what would it say?

Personifying a body part can facilitate deeper emotional expression and insight.

7.     How does this sensation influence the way you feel or act?

Connects physical sensations to behavior and emotional responses, offering paths for behavioral change.

8.     Imagine the sensation could move freely; where would it go or what would it do?

This visualisation can help release tension and explore the potential for movement and change within the body.

9.     What do you need to feel more comfortable or at ease with this sensation?

Guides the client to consider self-care strategies and what might help them manage or alleviate discomfort.

10.  How does attending to this sensation affect your sense of presence and grounding?

Evaluates the impact of somatic awareness on the client’s overall state of mindfulness and connection to the present moment.

11.  What shifts in your body do you notice as we discuss [a specific topic or issue]?

Helps link physical changes to cognitive and emotional processes related to specific life events or issues.

These questions are designed to facilitate a deep engagement with the client's somatic experience, enabling a holistic approach to personal development and well-being. Each question can lead to powerful insights and foster a greater connection between mind and body.

Somatic Coaching Case Studies

Somatic coaching can be a powerful tool in a variety of scenarios where emotional and physical stress impact performance and well-being. Here are some case studies that illustrate how somatic coaching can be leveraged in different situations:

Case Study: The High-Pressure Executive

Background: Tom, a senior executive at a multinational corporation, was experiencing high stress levels that manifested in severe back pain and insomnia. He felt constant pressure to perform, which was affecting his health and personal life.

Techniques:

• Progressive Muscle Relaxation: Guided Tom through techniques to systematically relax different muscle groups to release physical tension and reduce stress.

• Breath Work: Implemented specific breathing patterns designed to manage anxiety and restore calm.

• Emotional Body Mapping: Helped Tom identify areas where he felt stress accumulate in his body and explore the emotional connections to these physical sensations.

Outcomes: Tom's back pain lessened, and his sleep quality improved. Through emotional body mapping, he recognized the sources of his stress and started implementing better work-life boundaries, leading to improved overall health and job satisfaction.

Case Study: The Burned-Out Healthcare Worker

Background: Maria, a nurse in a busy hospital ward, felt burned out from the emotional and physical demands of her job, leading to numbness and disconnection from her work and family.

Techniques:

• Grounding Exercises: Taught Maria grounding techniques to help her stay present and reduce feelings of overwhelm.

• Mindful Walking: Integrated mindful walking into her breaks to reconnect with her body and environment, providing mental clarity.

• Somatic Experiencing: Used somatic experiencing to help her process and release the trauma of constantly dealing with high-stress situations.

Outcomes: Maria reported feeling more connected to her emotions and less overwhelmed by her work. The mindful walking provided a practical tool she could use during her shifts, helping her manage stress in real-time.

Case Study: The Anxious Public Speaker

Background: Josh, a manager required to give frequent public presentations, struggled with intense anxiety and physical symptoms like shaking and voice tremors before and during speeches.

Techniques:

• Centering Practices: Before presentations, Josh practiced centering exercises to align his body and mind, enhancing his sense of control.

• Visualization Techniques: Visualized successful speaking engagements to build confidence and reduce pre-performance anxiety.

• Vocal Exercises: Engaged in vocal warm-ups to improve his voice control and reduce physical symptoms of anxiety.

Outcomes: Josh's anxiety levels decreased significantly, and his confidence in public speaking grew. The centering practices and visualization helped him feel more in command of his presentations, leading to positive feedback from his audience and peers.

Somatic coaching bridges the gap between mind and body, offering practical techniques to foster self-awareness, emotional resilience, and transformation. By tuning into bodily sensations, we unlock deep-seated wisdom and create lasting change.

Your body holds the answers; are you ready to listen?

Géraldine Gauthier

Master Certified Coach, NLP coach, and personal trainer, Geraldine has a deep passion for the body-mind connection and somatic coaching. She extensively applies various somatic techniques in her coaching practice, helping clients achieve personal growth and emotional resilience. Additionally, Géraldine is dedicated to introducing somatic coaching methodologies to students at GoMasterCoach coaching school, fostering a comprehensive understanding of this transformative approach.