The History of Somatics: The Embodied Mind
Neuroscience research has provided evidence for the interconnectedness of the body and mind. It has revealed the extensive neural networks that link bodily sensations, emotions, and cognitive processes. The concept of neural plasticity, the brain's ability to change and reorganize throughout life, highlights the potential for neuroplastic changes through somatic interventions and practices. Neuroscience research has revealed the neural mechanisms underlying emotional regulation and the role of the body in this process.
Neuroscience has deepened our understanding of the impact of trauma on the nervous system and somatic approaches, informed by neuroscience, have utilized this information to address and heal trauma-related nervous system dysregulation. Lastly, interpersonal neurobiology provides a framework for understanding the impact of social interactions on brain development, attachment, and well-being. Somatic approaches emphasize the significance of relational experiences and co-regulation in promoting healing and growth.
Affective Neuroscience
Jaak Panksepp was a pioneering neuroscientist known for his groundbreaking work in affective neuroscience. His research focused on understanding the neurobiological basis of emotions and affective processes in animals and humans. Panksepp's contributions have greatly influenced our understanding of emotional systems in the brain and their relevance to mental health and well-being.
Panksepp studied emotions in animals to understand the evolutionary and biological foundations of emotions in humans. He identified seven primary emotions. These include seeking, lust, care, play, fear, rage/anger, and panic/sadness. He proposed that these core emotional processes are deeply rooted in the ancient structures of the brain and are shared across various mammalian species.
One of Panksepp's notable achievements was his identification and characterization of specific brain circuits associated with different emotional states. Through extensive research with animals, particularly rats, he mapped out neural pathways and regions involved in emotional experiences. His work highlighted the significance of subcortical structures, such as the amygdala and the hypothalamus, in emotional processing.
Affective neuroscience research suggests that addictive behaviors are closely tied to dysregulation in the brain's reward system. The reward pathway, primarily involving the release of dopamine, plays a crucial role in reinforcing pleasurable experiences and motivating behaviors. Addictive substances or activities can hijack this system, leading to dysregulated reward responses and an increased drive to seek out and engage in addictive behaviors. Affective neuroscience highlights the role of associative learning and conditioned responses in addiction. Repeated exposure to addictive behaviors can lead to the formation of strong associative memories and triggers that evoke intense cravings. These conditioned responses contribute to the compulsive and repetitive nature of addictive behaviors.
Panksepp's research also emphasized the importance of play behavior and its role in social bonding and emotional development. He proposed that play, observed in various species, including humans, serves as a crucial avenue for the expression and regulation of emotions, as well as for the development of social skills.
Additionally, Panksepp's investigations into the neurobiology of emotions had important implications for understanding and treating mental health issues. His work shed light on the dysregulation of emotional systems for individuals navigating depression, anxiety, and addiction. Panksepp's insights provided a foundation for developing innovative approaches to therapeutic interventions targeting emotional dysregulation.
Somatic psychology draws on Panksepp's insights to explore the connections between emotional experiences and bodily sensations, helping individuals deepen their somatic awareness and regulate their emotional states. Somatic approaches recognize the significance of movement, play, and somatic expression in therapeutic settings and integrate Panksepp's findings to facilitate embodied experiences and support the regulation of emotions through playful and expressive somatic practices. Panksepp's work on social bonding and the role of touch and social interactions in emotional regulation aligns with somatic psychology's emphasis on connection and co-regulation.
Panksepp's work has inspired subsequent researchers to further explore the neural mechanisms of emotions and their influence on behavior. His legacy continues to shape our understanding of emotions, offering valuable insights into the complex interplay between the brain, emotions, and mental health.
Polyvagal Theory
Polyvagal Theory is a theoretical framework developed by Dr. Stephen Porges, a neuroscientist and researcher. It provides insights into the role of the autonomic nervous system (ANS) in regulating physiological and behavioral responses, particularly in relation to social engagement, stress, and emotional regulation.
Porges introduced Polyvagal Theory as a way to understand the complexities of the ANS beyond the traditional fight-or-flight response associated with the sympathetic branch of the nervous system. The theory highlights the involvement of the vagus nerve, which has both a social and a defensive branch, in modulating our physiological and emotional states.
According to Polyvagal Theory, the ANS operates in a hierarchical manner, with three distinct response states:
Social Engagement System: The first and most evolved response system is the social engagement system, associated with feelings of safety and connection. When activated, it supports social interaction, communication, and prosocial behavior. The vagus nerve plays a crucial role in regulating this system, promoting facial expressions, vocalizations, and listening abilities. This is often referred to as our parasympathetic nervous system.
Sympathetic Fight-or-Flight Response: The second response system is the sympathetic fight-or-flight response, which activates in situations perceived as a threat. It prepares the body for rapid action by increasing heart rate, blood pressure, and energy mobilization. This response is associated with a reduced capacity for social engagement and a focus on survival behaviors.
Immobilization or Shutdown Response: The third response system is the immobilization or shutdown response, often associated with freeze or dissociative states. In this state, the body conserves energy, lowers heart rate, and minimizes movement. It can occur when the social engagement and fight-or-flight responses are ineffective or overwhelmed. The shutdown response may manifest as dissociation or feelings of detachment. In Polyvagal Theory this is often referred to as dorsal vagal and the response of safety and connection as ventral vagal.
Polyvagal Theory suggests that the balance between these response systems is crucial for our overall health and the ability to navigate social interactions effectively. It highlights the significance of feeling safe and connected in promoting social engagement and optimal physiological and emotional regulation.
Porges' work has had significant implications for various fields, including psychology, psychiatry, trauma therapy, and interpersonal neurobiology. Polyvagal Theory has also had a significant impact on the field of somatic psychology, providing valuable insights into the physiological and neurobiological underpinnings of emotional regulation and somatic experiences. It has informed interventions aimed at regulating the ANS, enhancing social engagement, and supporting individuals who have experienced trauma or struggle with emotional regulation. Overall, Polyvagal Theory has provided a comprehensive framework for understanding the complex interplay between the autonomic nervous system, emotions, social behavior, and overall well-being.
Polyvagal Theory provides strategies for regulating the ANS, promoting a sense of safety, and supporting emotional resilience. Somatic practitioners incorporate techniques such as breathwork, movement, grounding exercises, and body awareness to help clients down-regulate sympathetic arousal and activate the social engagement system. These practices enhance self-regulation and emotional well-being. Polyvagal Theory offers insights into how traumatic experiences can dysregulate the ANS, leading to challenges in emotional regulation and somatic symptoms. Somatic practitioners utilize this knowledge to adopt trauma-informed approaches, understanding the impact of trauma on the nervous system and tailoring interventions to support safety, stabilization, and the gradual restoration of social engagement capacities.
Polyvagal Theory underscores the importance of interoception, which is the ability to perceive internal bodily sensations. Somatic practitioners guide clients in developing interoceptive skills, something we have talked about here, helping them cultivate a deeper awareness of their bodily sensations and signals. This heightened body awareness enables clients to better understand and regulate their emotional states. Polyvagal Theory also highlights the significance of touch in regulating the ANS and promoting a sense of safety and connection. Somatic bodyworkers can utilize touch interventions with informed consent to help clients regulate their ANS, enhance self-awareness, and foster feelings of safety and embodiment.
Deb Dana has worked closely with Porges and has been instrumental in translating his theoretical concepts into practical strategies for therapists and individuals working with trauma and regulation difficulties. Her work has focused on helping clinicians apply Polyvagal Theory to improve therapeutic outcomes and create safety and connection in therapeutic relationships. Dana has written many books including Polyvagal Exercises for Safety and Connection and Anchored: How to Befriend Your Nervous System Using Polyvagal Theory, which I highly recommend as great reads to continue to build onto your regulating resources.
Somatic Markers
The concept of somatic markers was introduced by the renowned neuroscientist Antonio Damasio. Somatic markers refer to the physiological and emotional signals that arise in response to certain stimuli, influencing decision-making and guiding behavior.
According to Damasio's somatic marker hypothesis, when we encounter a situation or stimulus, our brains generate somatic markers based on previous experiences and emotional associations. These somatic markers are physiological sensations and emotional responses that are linked to the perception of reward or punishment, guiding our decision-making processes.
Somatic markers play a crucial role in guiding adaptive behavior and decision-making by influencing our choices and preferences. They serve as signals that help us anticipate the potential positive or negative outcomes associated with different options or actions. These markers are believed to be particularly important in situations where there is uncertainty or ambiguity. They provide us with a quick and automatic "gut feeling" or intuitive sense about a situation, helping us make decisions based on anticipated outcomes.
Damasio's research on somatic markers has provided insights into the role of emotions and bodily states in decision-making processes. It highlights the interconnectedness of emotions, cognition, and the body, emphasizing that our bodily responses and emotional states play a fundamental role in shaping our thoughts and actions. The study of somatic markers has been applied to areas such as understanding risk-taking behavior, addiction, emotional regulation, and the impact of emotions on decision-making in clinical and real-life contexts.
Body Mind Centering
Body-Mind Centering (BMC) is an approach to movement education and somatic practice that explores the relationship between the body, mind, and consciousness. Developed by Bonnie Bainbridge Cohen, BMC draws on principles from various disciplines, including developmental movement, anatomy, physiology, and neuroscience.
The central premise of BMC is that movement and embodied experience are interconnected with our overall development and well-being. It emphasizes the idea that our bodies contain inherent wisdom and intelligence that can be accessed through focused awareness and exploration.
BMC practitioners work with different body systems, such as the muscular, skeletal, organ, and nervous systems, to deepen their understanding of movement and embodiment. By accessing and experiencing these systems, individuals can gain insight into their physical patterns, emotional states, and cognitive processes.
One of the distinctive aspects of BMC is its focus on developmental movement patterns. It recognizes that our movement abilities and patterns are shaped through various stages of development, from early infancy to adulthood. By exploring and re-awakening these developmental movement patterns, BMC aims to support healthy and fluid movement and enhance body awareness.
BMC sessions typically involve guided movement explorations, hands-on techniques, and verbal cues to facilitate a deeper connection to the body and its various systems. Practitioners may also incorporate breathwork, imagery, and improvisation to further enhance the somatic experience.
Here are some key principles of Body-Mind Centering:
Embodied Anatomy: BMC emphasizes the exploration of anatomy through direct somatic experience. It involves experiential learning and embodiment of anatomical structures, functions, and systems. By cultivating a deep kinesthetic awareness, individuals can develop a profound understanding of their own bodies and movement potential.
Developmental Movement Patterns: BMC recognizes the significance of developmental movement patterns in the organization and development of the body and mind. These patterns, observed from early infancy to adulthood, provide a framework for understanding movement integration and the relationship between movement and development.
Somatic Systems: BMC explores various somatic systems, including muscular, skeletal, organ, fluid, nervous, and perceptual systems. Each system is studied in terms of its anatomy, physiology, and function, as well as its role in movement and embodied experiences.
Body Systems Dialogue: BMC encourages a dialogue between different body systems and their interrelationships. It recognizes that the body is a complex and interconnected system where changes in one system can impact others. Through this dialogue, practitioners can facilitate integration, balance, and harmony within the body-mind continuum.
Cellular Awareness: BMC invites a deepening of awareness at the cellular level. It acknowledges the intelligence and wisdom inherent in every cell of the body, recognizing the significance of cellular processes in overall well-being and movement coordination.
Authentic Movement and Expression: BMC values the authenticity of each individual's movement and expression. It encourages individuals to listen to their body's impulses, sensations, and emotions, allowing for organic, authentic movement to arise.
Embodied Presence and Mindfulness: BMC emphasizes the cultivation of present-moment awareness and embodied presence. It invites individuals to be fully present in their bodies, sensing, feeling, and experiencing the present moment without judgment or expectation.
Integration of Body, Mind, and Spirit: BMC aims to facilitate the integration of body, mind, and spirit, recognizing the interconnectedness of these aspects. It seeks to support the holistic well-being and alignment of the individual as a whole.
One of my favorite BMC explorations is the Satisfaction Cycle which explores the developmental movement patterns of yield, push, reach, grasp, and pull. If any one of these developmental movement patterns is interrupted, it can affect how we navigate the world and how we show up in relationship with food. Cohen has written many books including Sensing, Feeling, and Action, Wisdom of the Body Moving, and Exploring Body Mind Centering.
Susan Aposhyan incorporated principles from Body-Mind Centering, Gestalt therapy, body-mind integration, affective neuroscience, and early motor development to create Body Mind Psychotherapy. BMP is a somatic-cognitive approach to psychotherapy where mindfulness of body sensation is the focus. BMP emphasizes the role of somatic interventions in supporting the integration of early developmental experiences and addressing somatic patterns associated with unresolved traumas. She has written the books Body Mind Psychotherapy and Natural Intelligence.
Last, I want to make a note about play therapy. Play therapy is a therapeutic approach primarily designed for children, though it can also be effective with individuals of all ages. It utilizes play as a means of communication and expression, allowing clients to explore their thoughts, emotions, and experiences in a non-threatening and symbolic way.
While play therapy has its own distinct framework, it intersects with somatic psychology in several ways:
Embodied Expression: Play therapy often involves the use of toys, art materials, and other props that invite physical interaction. Clients engage in various forms of play, such as imaginative play, role-playing, or physical games, which naturally involve bodily movements and sensations. This embodiment aspect of play therapy aligns with the somatic focus on exploring and expressing emotions through the body.
Regulation and Self-Regulation: Play therapy provides a safe and structured environment for clients to engage in sensory and movement-based play, which can support regulation and self-regulation. Somatic psychology recognizes the importance of regulating the nervous system and managing emotions through embodied practices. Play therapy offers opportunities for clients to develop these skills as they engage in sensory experiences and learn to express and regulate their emotions in a supportive therapeutic setting.
Symbolic Expression: Play therapy utilizes symbolic play, where objects or actions can represent or stand in for something else. This symbolic expression aligns with somatic psychology's recognition of the body's capacity for symbolic communication. Clients may use their bodies or physical objects to represent emotions, relationships, or experiences, providing a somatic dimension to the symbolic process.
Somatosensory Exploration: Play therapy often includes tactile, proprioceptive, and vestibular experiences through engaging with different play materials or activities. These somatosensory experiences can enhance body awareness, sensory integration, and emotional regulation. Somatic psychology acknowledges the importance of somatosensory exploration in supporting individuals' connection to their bodies and facilitating therapeutic processes.
Integration of Play and Verbal Processing: Play therapy combines the use of non-verbal play activities with verbal processing and reflection. Somatic psychology similarly recognizes the value of integrating somatic and verbal modalities in therapy. By engaging in playful, body-centered activities, clients can access non-verbal aspects of their experience, which can then be explored and articulated through verbal reflection, enhancing overall therapeutic integration.
While play therapy and somatic psychology are distinct approaches, they share common threads in their focus on embodied experiences, emotional expression, regulation, and integration. Play therapy offers a playful and creative avenue for engaging with the body and emotions, supporting the somatic dimension of therapeutic work.
Your Relationship with Food
If we take each of these realms of neuroscience into consideration in your relationship with food, in Affective Neuroscience and Somatic Markers, the repeated exposure to reaching for food in response to the dsyregulation in your body creates memories that when you feel dysregulated the answer is to reach for food where you will have strong cravings for particular foods you ate when feeling dysregulated.
And, if we include Polyvagal Theory in this, every time you move into fight, flight or freeze response, food became your repetitive go to as something to try to support you in moving back up your nervous system ladder into a sense of safety. Body Mind Centering would also potentially add that living in a dysregulated state began at a young age from interruption in your developmental movement patterns where food came in to try to complete the undeveloped movement pattern missed as a baby. And play therapy would emphasize just how important bringing in more play in your life is to support your body in regulating and learning more about who you are and what you need.
When we reflect in this way, you make so much sense. Your food behaviors make so much sense. Food has become the literal, metaphorical, and symbolic way to navigate how you've been shaped by your life from the moment you began to form in your mother's womb. Please continue to be so gentle with yourself on this food healing journey and meet yourself with an abundant amount of compassion. As you can perhaps begin to experience, this healing will take time as it's not really about food yet everything that your body has been processing throughout your entire life.
We have one episode left in this journey on the history of somatics! Next week we will explore the somatic approaches that have addressed moving trauma through your body including somatic experiencing, sensorimotor psychotherapy, constellation work and so much more.