How punching a pillow helps with Somatic Release
What is Somatic Healing?
The word “somatic” is defined as relating to the body. Subconsciously, our bodies store tension from each stressor we face in day. Over time our body creates a habit of this as a defense mechanism.
As humans, we noteably have feelings about most things we experience. Feelings are made up of emotions and sensations. Naturally, these are felt in the body. These emotions and sensations are how we make sense of life on a primal level.
“Somatic healing” involves cultivating awareness of these patterns and areas of tension.
The Problem
When we endure a negative or stressful experience our bodies may store these emotions away in order to fight or survive in that given moment. This leaves us with the need to release it later on, which we usally avoid due to the the discomfort it triggers.
If neglected, disease and nervous system dysfunction can accumulate such as; chronic pain, sleep issues, anxiety, GI issues, and more.
Modern routine demands so much of our daily energy. Depending on what your day looks like, often we don’t spend time to balance our emotions after a triggering moment. We suppress a difficult emotion aside for “later.”
Then that perfect time never comes and these emotions start to bubble up inside causing a feeling of unease. It can be subtle or loud. Our subconscious mind looks for the quickest exit route from the emotional highway. Sometimes this can look like screaming at a loved one, engaging in self-harming acts, making rash decisions to quickly numb the pain, or finding other unhealthy distractions.
Of course, anger/sadness/disgust can be a very motivating emotions. They stimulate action when we feel a humane boundary has been crossed. However, when we get caught in the inner turmoil without any form of release, several things can happen. Our muscles are continuously tense, we neglect our body’s nutritional needs, our grip on a biased perception lacks clarity, and we cannot be fully present in any given moment due to our agitated nervous system.
When any difficult emotion has a hold on us like this, it is also easy to dig deeper into the self-sabotage game. Why are we feeling like this? We should feel different. We should be able to deal with it and get back to “normal” easily. We judge what our body is telling us instead of listening with compassion.
Our bodies can make sense of a situation before our mind does. In congruence with our perception of a situation, it can send us into full freeze mode.
For me, this looks like curling into fetal position with my phone and mindlessly searching for relief on the internet for a dysfunctional amount of time.
Finding time and space to feel and release your emotions without judgement is your new superpower.
The Solution
It can take practice to interrupt the pattern of avoidance, especially during our busy schedules.
Think about it like your life depends on it - because it does. Stress is a leading cause of most chronic illnesses. The challenges of life are unavoidable. As much as we would like to delete them away, it just doesn’t work like that.
As the mental health crisis grows, it is more important now than ever to equip ourselves with a variety of tools to help us find joy beyond pain.
For me, its having a visual reminder to take that time to reflect and release the emotions, whether it’s a post-it note with a quote, a phone wallpaper, or visual object in the room. Like anything you do repeatedly, it can become a habit.
Here is a simple and effective routine to practice Somatic Healing:
Find time to sit up tall — in your room, parked car, out in nature, etc.
Start with a breath IN through the nose
Let the air fill up your abdomen, then your chest.
Exhale OUT through the mouth.
Start to feel awareness into your body while continuing to breathe.
Can you feel a spot you are tensing? Chest, toes, hands, back, neck, forehead, etc.
Breathe into that tense spot.
As you exhale, release the tension.
This might bring up a physical somatic reaction — tears, sigh, wince, gasp, etc.
Let the emotion flow through without judgement.
Repeat as needed.
The emotion may need more breaths to release or just one breath could be required. Try not to block whatever wants to come out.
If you need to stand up and shake all your limbs, dance, do the worm, go for it! Humming, screaming, groaning, smiling — welcome it all :)
Pro Tip: Play some loud music (classical, house, sound healing, etc.) if you feel the need to disguise the noises for a roommates. If you have the courage to be vulnerable, simply tell those in your house beforehand what you are doing and that you are ok unless you tell them otherwise. Maybe they’ll try this somatic healing routine with you!
To end, put both hands on your heart and smile to yourself. Silently share your gratitude with the world.
Photo by Swell and Summit Photography
The Punch Pillow
As a registered travel nurse across the United States, I designed my own Somatic Healing Wellness Tool for improving mental health. It’s a fast way to relieve daily stress. Learn to cuddle, punch or cry with this wellness tool that will always support your healing journey! All 8 colors are 16”x16” with waterproof material to wipe away those tears.
Ways to use the Punch Pillow for Somatic Release:
Cry into it
Punch it
Hug it tight to your chest
Throw it
Cuddle with it
Sit on it as you meditate
Use it as a reminder to journal, breathe, and drop into the needs of your body
Note: give yourself an allotted amount of time to just feel what you need to feel with no reserve on how that looks from the outside.
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Hope this Helps!
- Kate Pingry
Founder of Punch Pillow Project