What is somatic work? A simple breathing practice for between sessions
Valerie Vazquez, Licensed Massage Therapist, Reconnect Massage Therapy, downtown Fort Worth. .
Somatic work is any practice that helps you notice what your body is doing, so your nervous system can settle on its own. The easiest place to start is your breath. Here is the one I give my clients in Fort Worth.
One of the goals of massage therapy is not only to help you feel better during your session, but also to help your body continue feeling supported between visits.
That’s why incorporating small, intentional somatic practices into your daily routine can help support the work we do together.
What Is Somatic Work?
Somatic work focuses on the connection between the mind, body, breath, and nervous system. These practices help increase awareness of tension, stress responses, and physical sensations so the body can begin to regulate more naturally.
One of the simplest and most effective somatic tools is intentional breathing.
Try This: Box Breathing
Box breathing is a calming breathing technique that helps regulate the nervous system, reduce tension, and reconnect you with your body.
How to Practice It:
- Inhale for 4 seconds
- Hold for 4 seconds
- Exhale for 4 seconds
- Hold for 4 seconds
Repeat 3–5 times.
If 4 seconds feels too long, start with 3 seconds.
As you practice, notice:
- Your shoulders
- Your jaw
- Areas of tension
- How your body feels afterward
That awareness is part of the somatic practice.
When to Use It
Try box breathing:
- Before bed
- During stressful moments
- Before meetings or difficult conversations
- While sitting in traffic
- Anytime you notice tension building in your body
Why It Helps
Stress often shows up physically before we consciously notice it. Intentional breathing helps shift the body into a calmer, more regulated state, which can support:
- Reduced muscle tension
- Better sleep
- Improved focus
- Emotional regulation
- Greater mind-body connection
Small moments of awareness throughout the day can reinforce the work we do during your sessions.
I encourage you to try this once a day this week and notice what shifts in your body afterward.
If you try it, I’d love to hear how it feels for you.
Warmly,
Valerie
To follow along
If reading the steps is not your thing, watch the square. Same practice, seventeen seconds.
Box breathing, 4-4-4-4 by Pocket Breath Coach, Luke Horton, on YouTube
For before bed or the moment you get home. Put it on, close your eyes, let it lead.
Breathing exercises with guided meditation, five minutes by Take a Deep Breath, Mike Maher, on YouTube
Common questions about this
How often should I do box breathing?
Once a day this week is enough to notice something.
What if holding for 4 seconds feels hard?
Start at 3. The count matters less than the noticing.
Is this a replacement for massage?
No. It is what keeps the session working between visits.
The session this supports: Therapeutic Bodywork Session, 90 min, $180. Book · Read more about how I work with this
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