Somatic Exercises Can Help With Menopause Anxiety, Sleep Issues & More – SheKnows

I had heard that somatic exercise was helpful at “this stage of life,” but to be honest, I didn't even know what “somatic” meant.Natalie Kuhn, Co-CEO and Founding Teacher classfilled me in.

When I was in my 20s and 30s, I regularly did cardio along with yoga, but I obviously did yoga more for the flexibility and stretching than the meditative part. My habits changed throughout my 40s, but now that I'm in my 50s, I'm one of those people who values ​​walking as exercise. (My doctor disagrees and says my long walks are “exercise” as long as they don't get my heart rate up). Anyway, I'm looking for new exercises to help me get through the symptoms of menopause, which can last up to 10 years, such as hot flashes and night sweats.

I had heard about physical exercise from a friend, but I wasn't sure what it was or if it was something I wanted to do. After a quick search, physical therapy, which combines the mind and body, seemed promising and yoga-like.But in search of a real explanation I turned to Natalie Kuhnco-CEO and founding teacher of The Class, which offers somatic exercise through an online studio and in-person classes in New York City and Los Angeles that anyone can join.

“Let's start with the words themselves,” Kuhn says. “It comes from the Greek word ‘soma,’ which means body, or more poetically, whole body. When people use the term “somatic practices,” they are referring to various ways of bringing awareness to the body. ”

What is somatic exercise?

Somatic exercise involves concentration and awareness of both body and mind. Ironically, when someone starts talking about expressing their thoughts and feelings more, my Midwestern self starts checking. All I can accept is rumors. But Mr. Kuhn reassured me that somatic exercise is probably something I'm already doing.

“You're probably already engaged in physical practices without even realizing it,” Kuhn told me. “Have you ever moved your toes in your shoes and noticed the feel of your socks? Or have you rubbed your hands together and noticed that heat? Have you ever noticed that your body feels lively or sluggish when you experience something? All of these are moments of somatic awareness. It’s not even a thing.”

“To tap into the mind-body connection, we offer a variety of movements, including those similar to traditional fitness and those borrowed from ancient physical practices like qigong,” Kuhn said on “The Class.” “I'm using it,” he said. Sessions are music-driven and similar to a spin class, and mat-based and similar to a yoga class.

What happens in a physical exercise class

So, what does physical exercise look like in the classroom? Here are some examples. “The teacher in The Class might teach you to tap your heels to the beat of the music. Not too crazy, right? It's not a big deal in the moment, and it's not at all awkward, but… It has a huge impact,” Kuhn said. “When your heel hits the floor, it sends a sensation to your joints, which helps your mind recognize where your body is.”

It makes me laugh, but I understand what she's trying to say. Menopausal brain fog is real, and it's made even more pronounced by how busy you are during perimenopause and menopause. Work, raising children, and caring for older relatives all come into conflict. Kuhn says, “Most of the time, we get so caught up in repeating or intrusive thoughts in our heads that we forget about this thing that lies below the neck, called the body. Back to the physical body.'' , we regain a full sense of being human. And the small micro-exercise we call somatic practices can help us get there without too much effort or strain. .”

You may have heard about somatic exercise to release trauma, and it's direct benefits

The friend who first introduced me to somatic movements was using EMDR (Eye Movement Desensitization and Reprocessing) with a therapist. But such a form of physical practice is different from “The Class,” Kuhn said. EMDR is a therapeutic approach performed by trained professionals rather than teacher-guided physical exercises to increase body awareness.

That being said, somatic exercise can also be used for emotional healing, but it doesn't have to be as dramatic as you might think. “We often hear about physical practices associated with processing trauma, and that can be a barrier for some people who find it scary or intimidating,” Kuhn said. “Yes, it can be very helpful as a tool to process trauma and help you manage your days in a better way.”

She further explained: “Somatics is about bringing your busy mind back to others. These habits can also help you get through difficult meetings and increase positive emotions such as joy.”

As someone who sometimes feels burdened by the day-to-day details and has a hard time stopping and appreciating the milestone moments and simple joys, I liked the sound of that. Kuhn emphasized that somatic exercise can help you become more present to yourself, your loved ones, and the larger world around you.

How Somatic Exercise Helps During Perimenopause and Menopause

The Class Digital Studio recently launched the following series of mindful movement classes. Menopause series guided by amy cox. Kuhn's reasoning behind it completely resonates with me.

“As women go through menopause, their bodies may become unresponsive to the exercises they are accustomed to. There are many reasons for this, but the most common is muscle loss. It helps students exercise in a slightly different way that creates new stimulation to get stronger again, and includes short periods of aerobic exercise and rest and repair time to calm the nervous system. To find what works best for you at this time, I recommend adopting what works for you and discarding what doesn't.”

This exercise also targets certain perimenopausal and menopausal symptoms. “The symptoms can be painful because the sensations are foreign, the body is changing, and the hormones are all in a state of flux,” Kuhn says. “Each class in this series addresses a specific condition and carefully selects movements to support that specific healing.” Example: Use gentle stretches to achieve deep relaxation and sleep better. “It was important to utilize different physical practices to cope with different experiences,” Kuhn said.

I tried the menopause series physical exercises at The Class.

First a little about class: you can try it Free for 30 days, then pay $40 a month for full access to the digital studio (which is vast and constantly updated), or $110 for 3 months, or $400 for 1 year. You can stream classes from your phone, laptop, or TV. A single class at the studio costs $35 in New York and $30 in Los Angeles, but discount packages are available if you go frequently.

I logged into The Class, searched for “menopause series,” watched the 7-minute introductory video, and then chose the 57-minute class that targeted my hot flashes. I found it similar to flow style yoga and was glad I was familiar with the yoga poses enough to understand what the teacher was saying — lots of downward facing dogs, some triangles. and some plank, child's pose and sit twists. It's been a while since I've done yoga, so I was sticky and sweaty, but I managed to do it for all but half a month. I had no balance or high blocks. It's also worth noting that I was able to perform this move without a yoga mat, just a beach towel and some pillows.

I was intrigued to learn that returning to a regular yoga practice might improve my hot flashes, so I started running with the idea again. I also really liked how Amy begins and ends on a positive note about her menopause journey. The menopause journey is a gift, a chance to unload and enjoy the movement. I'm not sure if I've completely unloaded my bag because I ended up finding a ton of emails from my college-age kids, but I was able to take that time for myself before going back to mom mode. It was certainly a great reward.

“Honestly, somatic practice at The Class may feel more like a rock concert than therapy, but it's still therapeutic,” Kuhn said. For the record, there was no rock music in my cooling class, but the atmosphere was upbeat. But on this last point I definitely agree with Kuhn. she said: “In a world that demands constant change from us, these practices make it easier and more appealing to feel like who you are now.”