How Can Talking Therapy and Body-Based Practices Work Together?
Do you find you understand your worries intellectually, yet still feel physically tense and unable to unwind? Perhaps you notice that your shoulders become tight when you are stressed, your breathing becomes shallow when you feel anxious, or you find it difficult to relax properly when you try to rest.
How counselling and body-based practices might help
For some people, exploring issues through talking therapy can be a key part of making sense of their experiences. For others, it can also be useful to pay attention to what they are noticing physically, or to explore gentle body-based practices alongside counselling.
This does not mean you need to engage in several different therapies at once. In fact, starting with one manageable change may be more realistic than trying to introduce several approaches at the same time. It is more important to reflect on your unique requirements and to choose an approach that feels appropriate, manageable and enjoyable for you.
My approach as an Integrative Counsellor is client-led and looks holistically at the whole person by placing your individual needs at the centre of our work. Together, we can explore what is troubling you, understand patterns and experiences that may be affecting you, and consider what might help you move forward. You might decide that talking therapy on its own is the right choice. Alternatively, you might wish to experiment with a small amount of body awareness or a particular practice such as mindfulness or breathwork within your sessions. Your preferences, comfort and circumstances can all form part of that conversation.
What does “body-based” mean in counselling?
Working in a “body-based” or “somatic” manner could simply involve becoming more aware of physical sensations that accompany your thoughts and emotions. For example, if a person feels anxious about an upcoming family reunion, they might notice that talking about the situation is accompanied by a feeling of tightness in their chest. I might invite them to notice the sensation and explore what they are experiencing in that moment.
If it feels comfortable, the session might include a simple breathing exercise, grounding practice or gentle movement. The person could then reflect on whether this changes their experience in any way, without an expectation that it will produce a particular result.
Body-based work can therefore be quite accessible within a talking therapy session. It does not necessarily mean attending a separate yoga, tai chi or qi gong class, although some people may choose to explore these practices alongside counselling.
Why pay attention to physical sensations in counselling?
Our thoughts, emotions, behaviours and physical experiences can all influence one another. In counselling, paying attention to bodily sensations can sometimes help us become more aware and understand what is happening for us in the present moment.
What if a body-based exercise feels uncomfortable?
There is no expectation that you should push through something simply because it has been suggested. A body-based practice can be adapted, paused or left out altogether if you find it distracting or overwhelming. You can talk with your counsellor about what you are noticing and decide together what feels appropriate.
This is particularly important when working with difficult experiences. The purpose is not to force a particular mental, emotional or physical response, but to work at a pace that feels safe and manageable for you.
Can body-based practices support wellbeing alongside counselling?
Practices such as yoga and mindfulness have been studied and found to be effective in reducing stress and alleviating symptoms of depression and anxiety. It can be helpful to think of these mind-body practices as tools within a wider approach to wellbeing. You might discover that a regular movement practice gives you an enjoyable way to become active, creates space to slow down or helps you pay more attention to how you are feeling.
This does not mean that all mind-body-based practices will work for everyone, or that these approaches replace medical or psychological treatment where it is needed.
What could I try as a starting point?
Person-centred psychologist Carl Rogers emphasised supporting people to develop greater awareness, autonomy and confidence in their own choices. This concept can also be relevant when considering more holistic and body-based practices. You might enjoy movement and want to incorporate it into your routine. You may prefer quiet practices such as breathing or meditation. Or you might decide that talking therapy alone feels like the right starting point.
You might begin by asking yourself:
- What am I finding difficult at the moment?
- Would talking to someone help me make sense of it?
- Am I noticing particular physical experiences when I feel stressed or overwhelmed?
- Would I enjoy exploring a gentle movement, breathing or mindfulness practice?
- What would I feel comfortable trying?
Above all, finding an approach that is realistic and meaningful to you may be more useful than embarking a wellbeing routine that is difficult to maintain.
References
Research studies
- Mindfulness-based therapy: A comprehensive meta-analysis: https://pmc.ncbi.nlm.nih.gov/articles/PMC12980539/
- The effects of yoga exercise on stress relief capacity and emotional changes: a systematic review and meta-analysis:https://www.sciencedirect.com/science/article/abs/pii/S0272735813000731?via=ihub
Suggested listening
- Podcast by medic Dr Rangan Chatterjee on breathing practices to help reduce stress and anxiety: https://drchatterjee.com/bitesize-reduce-stress-and-anxiety-with-these-powerful-breathing-practices-dr-nicole-le-pera/
Further Reading
The Body Keeps the Score by Bessel van der Kolk (2014)
The book describes van der Kolk’s research and experiences on how people are affected by traumatic stress, including its effects on the mind and body. It has impacted and influenced discussion about trauma-informed approaches in the public and mental health arena.
Focussing by Eugene T. Gendlin (1981)
This book explores a type of psychotherapy which works with the felt sense, intuitive meanings and bodily awareness of a situation or issue.
Waking the Tiger: Healing Trauma by Peter A. Levine (1997)
A book associated with “Somatic Experiencing”, offering a particular therapeutic perspectives and tools to address bodily responses to trauma.
On Becoming a Person by Carl Rogers (1961)
A foundational book on person-centred psychology which focusses on personal growth, client autonomy and the importance of the therapeutic relationship.
