What is Somatics?
Somatics is a movement-based approach that supports both physical and psychological wellbeing by cultivating a deeper, more refined awareness of how the body feels and moves. Rather than emphasizing external performance or appearance, it invites you to experience and understand your body from within.
The field was developed by Thomas Hanna in the mid-1970s. Since his passing in 1990, his work has continued to evolve through the contributions of a wide range of somatic practitioners and disciplines.
In modern life, we are frequently exposed to ongoing stress and pressure. In response, the body adapts by tightening and contracting muscles in predictable patterns. This process is a natural, reflexive response governed by the brain and central nervous system, and it occurs largely outside of conscious awareness.
Hanna observed that the body tends to organize around three primary reflex patterns that shape posture and movement: the Red Light, Green Light, and Trauma reflexes.
These are innate, primitive responses designed to help us cope with stress and environmental demands.
However, in today’s environment, these reflexes can be triggered repeatedly and persistently. Over time, the associated muscle contractions may become habitual, with the brain effectively “forgetting” how to fully release them. Hanna described this phenomenon as sensory-motor amnesia—a condition that can contribute to postural imbalances, muscular discomfort, and restricted movement.
These patterns extend beyond muscles and joints, potentially influencing other systems such as breathing and digestion. As humans, we are designed for ease, adaptability, and efficient movement. When that natural capacity becomes limited, the effects can ripple through overall health and wellbeing.
The Three Somatic Reflexes
The Green Light Reflex
The Green Light Reflex
This reflex, also known as The Landau Reflex, helps babies develop movement—like lifting their head, standing, and walking—and supports forward action in life. Today, though, it’s often triggered by everyday stress, such as rushing or sudden demands.
When activated, the body tightens: the lower back arches, shoulders pull back, neck tucks in, and pelvis tilts forward—like standing to attention. If this happens too often, it can become habitual and contribute to issues like sciatica, back pain, neck and shoulder tension, knee pain, plantar fasciitis, SI joint pain, and piriformis syndrome.
The Red Light Reflex
The Red Light Reflex
This is known as the Startle or Withdraw Reflex—a primitive response to stress or perceived threat seen in all vertebrates. In humans, it can also be triggered by emotions like anxiety or depression, and by habits such as prolonged sitting or driving.
When activated, the body curls inward to protect itself: shoulders round forward, muscles tighten, the pelvis tucks, and the head moves forward. Over time, this posture can become habitual, leading to issues like shallow breathing, pain, fatigue, and digestive or sleep problems.
Although often mistaken for normal ageing, this posture is learned and can be reversed through somatic movement.
The Trauma Reflex
The Trauma Reflex
This reflex can be triggered by injury, surgery, or repeated one-sided activities like sports, carrying bags, or holding a child. It can also happen as an automatic avoidance response to protect against further injury.
When this trauma reflex becomes habitual, it increases pressure on one side of the body, leading to subtle side-bending and rotation in the pelvis, trunk, shoulders, and head. Over time, this imbalance can affect gait and contribute to hip, knee, SI joint, sciatic, rib, and other joint pain.
Try this somatic movement for lower back pain