Somatic Practices
When we are taking care of our bodies; we are doing what God would want us to do. We are fearfully and wonderfully made (Psalm 139:14) and it brings him glory when we care for his creation. The Apostle Paul reinforced this when he wrote:
● No one hates his own body but feeds and cares for it, just as Christ cares for the church (Ephesians 5:29, NLT).
● Don’t you know that your body is a temple of the Holy Spirit who is in you, whom you have from God? You are not your own, for you were bought at a price. So glorify God with your body (1 Corinthians 6:19-20, CSB).
Living is not a disembodied affair and growing in Christ requires all of us body and soul. Too often we have approached our formation by concentrating on top down (rational or mind-based practices) and have neglected bottom up (body based) or somatic practices. Somatic practices are employed to reinforce the relationship between our body and soul. Our bodies have been impacted by the corruption of the fall, and we can live in such a way that we are chronically overwhelmed emotionally. In such a state, trying to remind ourselves of what is good and true and follow it, won’t get us very far. We have to support that by caring for our bodies. A healthy body that is more regulated settles our nervous system so we can be more responsive to the Spirit and embody all that is good and true. Below are a few very simple but important reminders and practices that will help:
1. Awareness of Limits: It is common to overextend ourselves physically. We often need help drawing lines where we are pushing ourselves too far.
2. Healthy Eating, Physical Activity, and Sleep Hygiene (HEPAS): There are many benefits from a healthy diet, physical activity and restful sleep that contribute to a God-conscious worshipful soul. It is hard for most modern people to honor good practices in these areas, but it is important.
3. Box Breathing: Prepare: Sit with your back straight, shoulders relaxed, and tongue touching the ridge behind your upper front teeth. The pattern is based on four equal counts:
- Inhale through your nose for 4 seconds
- Hold your breath for 4 seconds
- Exhale slowly through your mouth for 4 seconds
- Hold your empty lungs for 4 seconds
- Repeat this sequence 4-10 times
4. Butterfly Hug:
- Cross your arms over your chest
- Rest each hand on the opposite shoulder
- Tap your hands alternately on your shoulders for 5-10 minutes
- Repeat 2-3 times daily as needed
Box Breathing and the Butterfly Hug are especially helpful when you are aware of nervous dysregulation. These simple techniques will calm the nervous system, improve focus, and reduce stress.
