In our fast-paced world, Many people carry tension in their bodies without realising it. This often goes unnoticed and is frequently linked to somatic reflexes, which show up as chronic pain, stiffness, or a general feeling of unease in movement.
The framework of somatic reflexes was developed by Thomas Hanna, building on the wider work of his teacher Moshe Feldenkrais on how the nervous system shapes movement.
What are somatic reflexes and how do they affect the body
Somatic reflexes are automatic responses of the nervous system to stress, injury, or trauma. They are not simply momentary reactions. Over time they can become ingrained in muscle memory, producing habitual patterns of tension.
This phenomenon is known as sensory motor amnesia. The brain stops recognising that certain muscles are contracted and accepts the contraction as normal. The result is chronic muscle tension that can cause fatigue, weakness, and pain.
The three primary reflexes
Thomas Hanna identified three primary reflexes that shape our posture and movement.
The Red Light Reflex (startle reflex)
This reflex is a protective response to fear, anxiety, or danger, causing the body to contract inward. The front of the body tightens to protect vital organs, which can lead to neck, jaw, and shoulder pain, breathing difficulties, disturbed sleep, and low mood.
The Green Light Reflex
Triggered by the need to act or stay alert, this reflex causes the back muscles to contract and the chest to lift into a ready-for-action stance. Sustained overuse can contribute to back pain, stiffness, restricted movement, and conditions such as herniated discs, sciatica, and knee injuries.
The Trauma Reflex
This reflex occurs in response to physical injury or emotional shock, often producing asymmetrical muscle contractions that cause the body to twist or tilt to one side. It can result in postural imbalances, chronic pain on one side of the body, scoliosis, and related conditions such as frozen shoulder, tennis elbow, and carpal tunnel syndrome.
Releasing these reflexes
These reflexes, while strongly wired, can be retrained. Somatic movements are practised very slowly and deliberately to recalibrate the brain, so that it recognises and releases over-contracted muscles. The exercises help reconnect the brain with the muscles and let go of tightness in the body.
Practising somatic exercises can help you to:
- Increase body awareness. Recognising where tension is held is the first step to releasing it.
- Reduce chronic pain. Releasing habitual patterns of tension can ease pain that has persisted for years.
- Improve posture and mobility. As the body returns to a more natural alignment, movement becomes more fluid and comfortable.
- Support overall wellbeing. Letting go of physical tension often brings a greater sense of mental and emotional ease.
Final thoughts
Working with somatic reflexes offers real insight into how the body responds to the stresses of daily life. By understanding and addressing these reflexes, we can move towards less pain and greater freedom in how we move. Somatic exercises are a practical way to meet chronic tension and restore ease in the body.
If you are interested in practising somatic yoga or movements, I teach these therapeutic techniques in classes at studios around London.