What Is Somatic Breathwork? A Grounded Guide

For years, I thought of breathing as something that happened in the background, automatic, mechanical, not worth much attention. But the moment I began to explore conscious breathwork, everything shifted. Somatic breathwork, in particular, opened a door I didn’t know was there. It wasn’t a hack. It wasn’t about optimization. It was about listening.

The breath became a mirror for what was going on beneath the surface. And that’s the essence of somatic breathwork; it’s not a technique for performance. It’s an invitation to notice, feel, and move what your body has been holding onto.

What Is Somatic Breathwork?

Somatic breathwork is a body-led breathing practice that helps uncover and release emotional and physical tension stored in the nervous system. The word “somatic” means “of the body,” and this practice does exactly that: it gets you out of your head and into your felt experience.

It doesn’t aim to provoke or force anything. Instead, it gently activates your nervous system through rhythmic breathing patterns that create space for awareness. Sensations, memories, emotions, things you didn’t realize were taking up space, start to surface.

Where many breathwork styles go into stress-response territory, somatic breathwork meets you where you are. And while some forms may try to push you into an altered state, my approach focuses more on helping people remain calm while navigating what shows up. That’s the kind of safety that leads to real breakthroughs.

If you're new to this and want a place to begin, Foundations of Breathwork offers a comprehensive entry point that covers the essentials—both scientifically and experientially.

The Listening Exercise

While somatic breathwork has gained popularity, I teach a style within The Language of Breath framework that goes deeper while being gentler on the body. It’s called The Listening Exercise.

Unlike intense breathwork styles that often push the body into sympathetic overload (like Holotropic, Rebirthing, or even Wim Hof's method), The Listening Exercise creates a powerful altered state while keeping you grounded in relaxation. That means less overwhelm, more clarity. You're not forcing anything, you’re partnering with the breath to discover what’s ready to move.

What a Session Feels Like

One of the most common things I hear after a session is, “I didn’t realize I was holding that much.” And I’ve felt it too.

In a session, we typically use a continuous, relaxed breath, sometimes through the mouth, sometimes the nose, depending on the individual. Within minutes, your awareness begins to shift. Some people feel heat, tingling, or movement. Others feel still, quiet, and reflective. It’s not dramatic. It’s honest.

I once worked with a woman who’d been dealing with chronic jaw tension for over a decade. Halfway through a Listening Exercise, her jaw softened for the first time in years. No coaching. No analysis. Just breathe and pay attention.

The Benefits I’ve Witnessed Firsthand

Through years of guiding breathwork, I’ve seen people find incredible shifts through gentle awareness. Some of the changes that clients experience include:

• A sense of grounded calm during periods of stress

• Improved emotional regulation

• A reconnection with parts of themselves they had numbed out

• More clarity in decision-making

• Relief from chronic tension patterns

This isn’t about breakthroughs every time. It’s about learning to relate to yourself in a new way, one breath at a time.

One client, a combat veteran, said after a session, “This didn’t feel like therapy. It felt like coming home.” That sticks with me.

For others dealing with heightened stress or anxiety, I often suggest reading Breathwork for Stress and Anxiety Relief: A Natural Approach. It outlines how subtle breath awareness can be a powerful nervous system regulator.

How It’s Different from Wim Hof or Holotropic Styles

There’s often confusion between breathwork styles, especially since many of them use similar breathing mechanics. Wim Hof breathing, for instance, is essentially a rebranded version of a yogic technique known as Bhastrika Kumbhaka Pranayama. And while I respect the visibility his work has brought to breathwork, it’s important to be clear, he didn’t invent the method.

Holotropic and somatic breathwork can bring powerful altered states, but they often rely on intense breathing that activates a stress response. That may not be suitable for everyone. The Listening Exercise, by contrast, induces altered states while preserving parasympathetic tone. That calm alertness makes it more accessible, especially for those who are sensitive to overwhelm.

If you’re someone who’s dealt with chronic stress, trauma, or mental fatigue, I wrote more about these intersections in The Role of Breathwork in Mental Health.

How to Start Safely

If you're curious to begin somatic breathwork—or even better, The Listening Exercise—start slowly and intentionally. Here’s what I recommend:

• Find a trained facilitator: Breathwork can bring up deep things. You deserve a space that’s safe and supported.

• Create the right setting: Quiet, warmth, and comfort go a long way. You’re not trying to perform. You’re trying to feel.

• Be open, not forceful: If you start to feel overwhelmed, ease up. Let the breath guide you, not the other way around.

• Take your time afterward: Journal. Rest. Walk. Talk it through if you need to. What comes up needs space to settle.

The breath will do its work, whether you notice it right away or not.

My Personal Take

I return to this practice often. Not because I’m broken or need to be fixed, but because it keeps me honest with myself. Breathwork, done right, isn’t just about relaxation or performance. It’s a way to build a relationship with your own inner world.

And that’s what I love most about this style. It doesn’t demand. It listens.

If you’re pairing breath with other physical recovery techniques, you might also find A Practical Guide to Cold Training helpful. It outlines how cold exposure complements breath practices to release stored tension.

FAQs

Is somatic breathwork the same as meditation?

Not exactly. Meditation tends to stay in the realm of thought and awareness. Somatic breathwork brings your full body into the experience. It’s more active and emotionally dynamic.

Can I practice it at home?

Yes, but I always suggest working with a trained facilitator first, especially if you’re new to nervous system work. You’ll learn how to pace yourself and stay safe.

How often should I practice?

That depends. Some people find weekly sessions helpful. Others use it as needed when life feels overwhelming. What matters is staying consistent enough to build a relationship with your breath.

Final Thoughts

Somatic breathwork, and especially The Listening Exercise, isn’t about reaching for a better version of yourself. It’s about tuning into what’s already there. It’s about learning to hear what your body has been saying all along.

If you’re ready to start, check out one of my workshops or online breath training sessions. We’ll move at a pace your nervous system can trust. The breath knows what to do.