Somatic exercises for weight loss: do they work?

Wondering whether somatic exercises for weight loss can help you reach your goal weight? As is the case with many weight loss “tricks,” the answer is a bit complicated. Somatic exercises definitely won’t cause weight loss on their own, but they can impact things like your sleep and stress levels, which play a role in your overall health — including your weight. Keep reading to understand the connection.

Somatic exercises are slow, intentional, mindful movements that help release muscle tension and strengthen communication between the brain and muscles,” according to Jennifer Brown, MD, board-certified obesity medicine and family medicine physician. 

Common examples include: 

• Yoga

• Tai chi

• Breathwork

• Mindfulness 

• Meditation 

Researchers have described somatic exercise as movements that encourage paying closer “attention to body sensations” and staying “present [and] mindful, even while moving.” In other words, it’s more about a mindful approach to movement (or stillness) than it is about a particular exercise regimen. 

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“There’s no evidence that somatic exercise directly leads to weight loss,” Dr. Brown says. After all, these kinds of gentle movements don’t burn many calories. However, Dr. Brown adds, “somatic exercises may [indirectly] support weight loss by reducing stress, lowering cortisol levels, and improving sleep patterns.” 

Here’s how the effects of somatic exercise may contribute to weight loss: 

• Stress reduction. In one study, adults with obesity who participated in a stress-management program saw reductions in weight, as well as reductions in perceived stress and depression levels. The stress-management practices included mindfulness exercises such as diaphragmatic breathing, progressive muscle relaxation, and guided visualization (all parts of a somatic exercise practice).

• Lowered cortisol levels. Cortisol is a stress hormone that’s linked to abdominal weight gain and metabolic dysfunction. High levels of stress can lead to elevated cortisol over time which can increase abdominal fat and appetite, and make weight loss harder. Stress reduction is an important part of reducing chronically elevated cortisol levels, and somatic exercises could help.

• Improved sleep. There’s a well-established connection between not getting enough sleep and increases in weight. Poor sleep is linked with higher calorie intake, more fast food intake, and a lower intake of fruits and vegetables — all of which can lead to weight gain. Somatic exercises may help improve sleep which could lead to better weight control. 

It’s not possible to target fat loss to specific body parts. But somatic work can change how people carry themselves, which can give the appearance of weight loss. For instance, if your body is frequently tense or hunched over, and somatic exercise helps you to release that tension and improve your posture, it may look as though you’ve lost weight.  

“While somatic exercises don’t directly reduce belly fat, they can cause the belly to appear flatter by relaxing the abdominal muscles,” Dr. Brown says.

Furthermore, somatic exercises can play a role in lowering your cortisol levels over time. Since high cortisol is linked to abdominal fat, lowering stress levels may make it easier for you to lose belly fat as part of your overall weight loss. 

Somatic exercises can help you feel more aware of your body’s movements and reduce stress levels. Over time, these changes can make it easier for you to lose weight, especially if you make other lifestyle changes related to diet and exercise. 

Some types of somatic exercises you may want to try include: 

Body scan meditations 

Body scan meditations are a type of somatic exercise that’s all about paying attention to your body and how it feels. This type of meditation has been shown to help decrease anxiety and stress levels. 

How it may help with weight loss: It can improve sleep quality, which in turn, can make it easier to manage your weight. 

How to do it: You’ll want to sit or lie down, and begin by breathing deeply and intentionally. Bring awareness to your body, starting from your feet and moving up towards the head (or the other way around). Notice what you feel at each body part, and continue scanning through your body, paying close attention to areas of tension or pain. 

“Senobi” breathing exercise 

In one small study, researchers found that this specific type of breathing exercise was associated with body fat loss in pre-menopausal women aged 40 to 50. 

How it may help with weight loss: Researchers propose it works by influencing the autonomic nervous system and hormone secretion, though evidence is still preliminary.

How to do it: You can do this exercise standing or sitting. Place your feet shoulder width apart, with your arms extended upward. Bend the neck and upper body back so you’re facing the ceiling. Inhale for five seconds, then exhale for five seconds. Repeat for one minute before each meal.  

Navasana (boat pose) and sun salutations

Yoga has been shown to help with weight management, and certain poses might be especially helpful for weight loss. According to research published in 2025, navasana (boat pose) and sun salutations have both been shown to help with overall metabolism and weight management. 

How it may help with weight loss: According to the above research, these poses strengthen the core muscles and improve metabolism, both of which can help with weight management. 

How to do it: According to Yoga International, you get into boat pose by sitting on the floor and lifting your legs and torso to create a V-shape with your body, with your arms extended alongside the legs. You want your balance to be forward on your sitting bones, and you can keep your knees bent if it helps to maintain the forward tilt of your pelvis. 

Sun salutations are a series of poses done one after the other: Standing, back bend, forward fold, deep lunge, plank, upward dog, downward dog, then back to a deep lunge, forward fold, and standing. Regular practice of this sequence may improve muscle strength, endurance, and body fat.  

Walking Meditation 

Like a body scan meditation, this form of somatic exercise involves focusing on your body and how it feels but it is done while walking instead of staying still. Regular walking is helpful for mental health and is associated with weight loss, and meditating while walking could be even more helpful for stress management. 

How it may help with weight loss: Studies have shown that brisk walking can support weight loss and help people with obesity reduce abdominal fat and  waist circumference over time. 

How to do it: Typically, with walking meditations, you’ll begin by walking slowly, increasing your awareness of how your muscles move and the sensations of your body. Over time, you can walk faster while still being mindful of the experience. 

Diaphragmatic breathing

Your diaphragm is a muscle below your lungs that expands and contracts as you breathe in and out. Diaphragmatic breathing involves deep, controlled breaths that actively engage this muscle. 

How it may help with weight loss: This practice can reduce stress and anxiety, lower your blood pressure, and improve your sleep — all of which can help with weight loss. 

How to do it: To start diaphragmatic breathing, sit or lie down in a comfortable position and place one hand on your upper chest and the other on your stomach just below the ribcage. Take a deep, slow breath, keeping your chest still as your belly expands. Hold for a second or two, then exhale fully, pushing the air out before beginning the next breath.

Somatic exercise in and of itself isn’t likely to lead to significant weight loss. If you want to incorporate these exercises into your weight loss journey, it’s best to do so in addition to more effective weight loss strategies like:

Engaging in moderate-to high-intensity exercise

Moving your body regularly is important for any weight loss plan. The general recommendation is to get at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of high-intensity aerobic exercise per week — an approach that’s scientifically linked to decreased belly fat in people with overweight. 

Regular exercise also helps improve body composition by reducing total fat mass. 

Following a balanced diet

There’s plenty of research to support the idea that diets that include fruit, vegetables, whole-grain foods, and low-fat dairy products are associated with steady weight loss — particularly if people also avoid consuming too much added sugar, refined grains, and highly-processed foods. 

Making sure you’re sleeping well

A large review study concluded that sleep deprivation has a negative impact on weight maintenance or weight loss. Sleep helps regulate the hormones that affect hunger, so poor sleep can lead to higher calorie intake and less optimal food choices (think fast food instead of fruits and vegetables).

Speaking to a healthcare provider about weight loss medications

Prescription medications like Wegovy (semaglutide) and Zepbound (tirzepatide) have been shown to be effective in helping many people lose weight. If you’re curious about whether these medications can help you, speak to a medical provider in-person or virtually, such as through Ro. 

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Somatic exercises can be part of your overall weight loss strategy, but you’ll need to pair them with other changes if weight loss is your primary goal. 

• Somatic exercises are slow, mindful movements that help release muscle tension and strengthen communication between the brain and muscles.

• Somatic exercises can reduce cortisol and help you sleep better, which can indirectly help with weight management. 

• More effective strategies for weight loss include dietary changes, regular medium-to-high-intensity exercise, and weight loss medications, if appropriate for you.