Somatics: An Essential Tool to Develop the Whole Child

Somatics, derived from the Greek word "soma," refers to the study of the body and its movements. It encompasses a holistic view of the body that integrates the mind and emotions. By paying attention to bodily sensations, children can gain insights into the thoughts and emotions connected to these sensations. Teaching children somatic exercises helps them regulate their emotional and physical responses, manage stress, and navigate challenges more effectively.

Quick Guidelines on Somatics for Kids

When introducing somatics to children, it’s important to understand how these practices interact with their nervous systems. Each child is unique, and what works for one may not work for another. It’s about finding what helps each individual child soothe their nervous system and feel balanced.

Focus on activities that promote bodily awareness and mindfulness, such as breathing exercises, body scans, and gentle stretches. Make these practices enjoyable by incorporating playful elements like developmentally appropriate themes, games, and music. This approach ensures that children remain engaged and interested in exploring their bodies and feelings.

The goal is to help children develop self-regulation and self-mastery, which contributes to better emotional well-being and overall health. By teaching children to tune into their bodies and manage their physical and emotional states, we set them up for lifelong wellness and resilience.

The Vagus Nerve: The Mind-Body-Soul Connection

The vagus nerve, the longest nerve in the body, plays a crucial role in connecting our mind, body, and emotions. It runs from the brainstem to the pelvic bone and influences our nervous system. This nerve can be affected by both internal and external experiences, such as our environment, lifestyle, thoughts, and emotions.

When we are mindful, we can influence the vagus nerve to maintain a balanced nervous system and activate a parasympathetic response that promotes relaxation, restoration, and joy. When we experience something positive, our body is within in a parasympathetic state, which means we feel calm, relaxed, and at ease to explore our surroundings. We are physically healthy, flexible, and fit both in body and mind.

On the other hand, when we experience something negative, our nervous system shifts to a sympathetic dominant state, releasing excess stress hormones that negatively affect our overall well-being. Our breathing and heart rate increase, our muscles contract, our focus narrows, and our internal functions shut down. This is a natural response that helps us confront and resolve the negative experience. Once the emotion is resolved, our nervous system returns to its foundational parasympathetic state.

Sometimes, the body is unable to resolve an emotion or overcome a negative experience or circumstance for a prolonged period. In such situations, the nervous system fails to shift back to a parasympathetic state, which is the relaxed state. Instead, it shifts to a dorsal response, which is a self-preservation state. As a result, the nervous system is no longer stimulated by stress and becomes depleted and despondent. This state is known as a dorsal response which is learned helplessness. It may lead to chronic health conditions such as general anxiety, depression, insomnia, autoimmune conditions, diseases, and even cancer.

For example, when Johnny steals a toy from Susie, it activates Susie's sympathetic nervous system. This response can cause her to either push Johnny or run away crying. A caregiver usually intervenes, helping Susie manage her emotions by guiding her through appropriate ways to respond. If the caregiver's intervention is effective, Susie will learn how to manage that negative experience and handle similar situations in the future. However, if Susie doesn't receive proper guidance, she will remain in a sympathetic state and may express her emotions negatively through acting out. If Susie experiences chronic, persistent stressors and is never taught how to regulate her emotions, her nervous system may shift into a dorsal state. In this state, she may appear despondent and unresponsive. Her nervous system has learned to ignore its signaling and shut down. Over time, Susie may develop chronic illnesses, mental health issues, and lose interest in exploring her environment.

How Somatics Influence the Nervous System

As previously mentioned, somatics is a method that teaches children how to be aware of their entire body. In actuality, it helps in developing an understanding of their nervous system. By performing somatic exercises, children learn to recognize the physical sensations that accompany the three states of the nervous system: parasympathetic, sympathetic, and dorsal.

Learning how to read the signals that the body sends, they become capable of connecting them with their mental,  physical, emotional needs.. The main objective of somatic exercise for children is to identify the signals of their nervous system shifting, link physical sensations with personal needs, and then use a somatic tool to self-regulate, restore balance, and meet their needs.

Somatic exercises, such as breathwork, movement, and meditation, have been scientifically proven to have a regulating effect on the nervous system. By practicing these exercises, we can take control of our nervous system through mindfulness and shift our focus from stressors to solutions. As we experience a shift in sensation, such as even breathing, stable heart rate, relaxed muscles, and centered thoughts, we help our nervous system self-regulate, which empowers us to feel in control. The more we practice somatic exercises, the more capable we become of meeting our needs, leading to a life of self-mastery and overall wellness.

As caregivers and guides, it's important to create environments, lifestyles, and channels of expression that naturally support children's nervous systems. Somatic tools are particularly important for children as their prefrontal cortex, responsible for reasoning and self-regulation, is not fully developed until early adulthood. Therefore, children rely heavily on sensory input and physiological responses. Somatic tools can support their instinctive attempts at self-regulation and provide them with effective tools to manage their experiences. Accordingly, We equip children with the skills to create effective solutions and feel empowered to make healthy choices that meet their needs.

How to Introduce Somatics to Kids

Although the science behind somatics may seem complex, the exercises themselves are quite simple.

It's always a good idea to start by asking a child to describe how they feel emotionally or physically. You can use a number, color, or mood scale for this. Ask them to rate their level of happiness or sadness on a scale of 1 to 10, or use facial expressions or colors to help them identify their emotions. This will help the child understand their feelings and see if the following exercises are helpful. Once the exercise is done, repeat the process. If the exercise helped, the child will feel more confident in their ability to regulate their emotions and will be encouraged to use that exercise again in the future. If it didn't help, the child will know that it may not be the best exercise for them and can try something else.

I suggest starting with basic meditations that involve breath, smell, and sound. Breath is the fastest regulator of our nervous system, as it directly affects our vagus nerve. When you control your breath, you can control your heart rate and the stimulation of stress hormones. Moreover, sound and smell are our most primitive senses. By exposing children to various smells and sounds, we can capture their attention, help them focus, and teach them to hold their attention for brief periods of time.

Another way to incorporate somatic practices is through vocal toning. This exercise involves instructing children to close their eyes, take a deep breath, and hold a sound for a specific duration of time. For instance, you can have the child inhale for four seconds, and then chant the sound "AUM" for a period of nine to twelve seconds while stretching each syllable (AAA, UUU, MMM). You can repeat this exercise for two to five minutes. While the children are chanting, encourage them to connect to the calming sensations in their body. You may also want to consider including aromatherapy or instruments like bells and bowls into the exercise to further engage their senses.

Movement is also a valuable mindfulness tool. The more slow and isolated the movements, the more effective the exercise will be, as the goal is to connect the movements with the various mental, emotional, and physical sensations they produce. For younger children, playful activities such as imitating the sounds and movements of nature, like buzzing like a busy bee or slouching like a sleepy sloth, can be particularly engaging. Ask them which they liked the most to gain a perspective on what their nervous system is receptive to. As children grow older, more structured routines combining breathwork, movement, and meditation exercises can be introduced. These somatic practices can support various aspects of their lives, from studying to conflict resolution, to cultivating positve personal beliefs.

Somatic practices, regardless of age, can be a powerful tool for nurturing the whole child. These exercises can be easily integrated into both home and school settings. We have seen firsthand the transformative benefits of somatics—not only for the children but also for their caregivers. As families and educators learn to co-regulate and address their needs together, we've noticed increased cooperation, reduced challenging behaviors (like tantrums, shutdowns, aggression, and bed-wetting), improved self-esteem, enhanced learning and creativity, and overall better health outcomes.

Whether you're a parent, educator, or community leader, incorporating somatic practices into your youth enrichment strategies can greatly enhance the well-being of the children you support. Reach out to us today to discover how you can bring these transformative somatic practices into the lives of the young ones in your care!

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