Types of Mind-Body Therapies

1)  Somatic Experiencing Therapy

Somatic Experiencing Therapy stands out as a body-oriented approach to psychotherapy that promotes the healing of trauma and stress disorders. The author of this innovative methodology, Dr. Peter A. Levine developed this naturalistic approach to find the root causes of trauma and help individuals regulate their nervous systems with the help of a therapist.

At its core, Somatic Experiencing Therapy aims to re-establish the body’s capacity for self-regulation. Therapists at Health for Life Counseling who practice this approach guide individuals toward a path of recovery and resilience. Studies show that Somatic Experiencing Resiliency-Based Trauma Treatment Training significantly reduces both psychological and somatic symptoms of anxiety (Winblad et al., 2018).

Therefore, we use this mind-body therapy as part of our comprehensive treatment plan to promote holistic healing and overall wellness.

2)  Mindfulness Meditation

Mindfulness meditation is one of the mind-body therapies (MBTs) that combines focused attention, awareness of the present moment, emotion regulation, and non-judgmental acceptance of one’s thoughts, feelings, and sensations. The goal is to achieve a state of relaxation and balance within the mind and body.

Mindfulness-Based Cognitive Therapy (MBCT) is an especially promising approach that combines the principles of CBT with Eastern mindfulness practices. A 2019 study published in JAMA shows that meditation and other MBTs reduce pain and help individuals cope with opioid cravings (Garland et al., 2019).

Considering that mindfulness meditation is also effective for trauma treatment (e.g., Boyd et al., 2017), we offer Trauma-Sensitive MBCT — a specialized adaptation of this approach designed to safely and effectively work with individuals who have experienced trauma.

3)  Yoga Techniques

Meditation isn’t the only Eastern practice that can positively influence mental health. Yoga, Tai Chi, and Qigong are some effective mind-body practices that can positively influence mental health. These practices incorporate physical movements with a mental focus to promote harmony between the mind and body.

Yoga, for instance, integrates physical postures, controlled breathing, and meditation to harmonize mind and body. It’s considered a complementary therapy to medication in the treatment of stress, anxiety, and depression (Woodyard, 2011).

Tai Chi and Qigong, originating from Chinese traditional practices, also involve the combination of gentle movements and focused attention. These practices aim to reduce stress and promote overall psychological well-being.

4)  Sensorimotor Therapy and Related Approaches

Sensorimotor Therapy is another evidence-based approach to psychotherapy that incorporates the body in the treatment of mental health issues, particularly trauma. It integrates cognitive and somatic (body) techniques to help clients explore the connection between their physical sensations and emotions. This approach is exceptionally effective in processing trauma as it promotes the release of disturbing memories and promotes healing (Fisher, 2019).

Another safe, body-focused technique developed to treat the harmful effects of trauma is EMDR (Eye Movement Desensitization and Reprocessing). EMDR is a therapy that includes light movement to help clients process and alleviate traumatic memories. Particularly, this technique involves the client focusing on a traumatic memory or disturbing life event while simultaneously receiving bilateral sensory input. This dual attention stimulates the brain’s adaptive information-processing mechanisms.

In addition to EMDR, you can also take advantage of Art Therapy, a method that employs the sensory and tactile experience of creating art to facilitate self-expression, emotional healing, and personal growth. This can be especially beneficial for those who find verbal communication challenging or who need an alternative way to express their feelings.

5)  Guided Imagery and Self-hypnosis

Guided imagery and self-hypnosis are other types of mind-body techniques often used by therapists who adopt an integrative approach.

Guided imagery involves the use of relaxing and positive images to replace distressing or negative thoughts. This technique promotes stress reduction and takes part in anxiety management.

Similarly, self-hypnosis aims to help individuals increase relaxation, confidence, and well-being while in a trance-like state. While these methods require practice, they are powerful tools that individuals can use to self-regulate emotions and manage stress in their daily lives.

The effectiveness of these therapeutic practices is also proven empirically. For instance, a study conducted with patients undergoing dermatologic procedures showed that live hypnotic induction followed by self-guided imagery significantly reduced anxiety (Shenefelt, 2013).

6)  Biofeedback

Biofeedback is one of the alternative medicine approaches that continues to gain popularity in modern integrative healthcare. The basic idea of this mind-body technique revolves around providing real-time information about various physiological processes to the individual, such as heart rate, blood pressure, or muscle tension.

During this process, therapists use electronic or electromechanical equipment to accurately measure and provide ‘feedback’ about neuromuscular and autonomic activity. By receiving this ‘feedback’, individuals can learn to consciously regulate these typically automatic bodily processes.

The ultimate goal is to enhance self-awareness and promote better control over one’s own physiological responses to stress, anxiety, and other negative emotional states. Studies show the effectiveness of biofeedback-based mental health interventions for anxiety (e.g., Alneyadi et al., 2021).

7)  Relaxation Techniques

Relaxation techniques encompass a wide range of practices aiming to reduce tension, alleviate stress, and promote a state of calmness and well-being.

These methods include diverse such as:

• Progressive muscle relaxation (PMR)
• Deep breathing or breathing exercises
• Autogenic training:
• Visualization techniques

These practices help slow the heart rate, lower blood pressure and reduce stress hormone levels. Their main purpose is to foster a sense of peace and enhance well-being.

Relaxation techniques such as deep breathing, yoga, meditation, and mindfulness have been identified as helpful in managing physiological symptoms of conditions like posttraumatic stress disorder (PTSD) (Scotland-Coogan and Davis, 2019). Consequently, integrative practitioners often try to complement traditional therapies with these techniques.