The Symbiotic Power of Somatics, Movement, and Music
A Path to Healing
Introduction: Recalibrating in a Dopamine-Driven World
Whether it’s the endless scroll of social media, the addictive thrill of high-intensity workouts, or the temporary escape offered by substances and sex—our collective imbalance is evident. These cycles of overindulgence trap us in addiction’s rhythm of fleeting pleasure and lingering pain. Breaking free from this cycle begins within, through intentional practices that restore homeostasis—a state of balance where mind, body, and spirit align. With somatic practices, mindful movement, and the intentional use of music, we can transcend these patterns, alleviate physical pain, and cultivate a deeper sense of well-being.
1. Fitness Addiction: A Double-Edged Sword
Kelly McGonigal’s The Joy of Movement explores how exercise expands the brain’s capacity for pleasure, particularly through group fitness or exercising with a partner, which activates a neurobiological reward system tied to cooperation and shared experience. Exercise stimulates endocannabinoids and dopamine, creating a “runner’s high” comparable to the effects of cannabis. A 2017 review identified three key factors that reliably boost endocannabinoid activity: cannabis use, exercise, and social connection.
However, just as cannabis can become addictive, McGonigal warns that exercise can also be a double-edged sword. High-intensity workouts, while beneficial, can lead to exhaustion or mimic withdrawal symptoms when overdone. For those recovering from addiction, movement serves as both a powerful ally and a potential risk if not approached with balance. Rest days, low-intensity practices, and mind-body exercises engage the parasympathetic nervous system, supporting recovery, mental clarity, and emotional well-being. These practices not only prevent burnout but also reduce the risk of injury, ensuring that high-impact routines remain tools for building strength and resilience.
2. Somatics: The Power to Heal Lies Within
Somatic Movement consists of targeted exercises designed to reconnect the brain and muscles, helping to release tension and stress from the body. The movements are slow and intentional, encouraging mindfulness and awareness of physical sensations. Yoga, Tai Chi, and Pilates can all be viewed as forms of somatic education when taught with that intention. These practices cultivate a profound sense of body awareness and empower individuals to control their movement and posture within space.
However, the mind/body connection goes beyond performing the exercises correctly. To fully reap the benefits of movement, we need to develop the skill of internal physical perception and experience. Somatics helps cultivate that skill by addressing the root causes of chronic pain and stiffness. Thomas Hanna’s Somatics: Reawakening the Mind’s Control of Movement teaches that these issues often arise from Sensory Motor Amnesia (SMA)—a state where habitual stress and tension cause muscles to remain locked in unconscious contraction.
Traditional stretching or machine-assisted stretching doesn’t fully resolve the underlying issue. While these approaches may alleviate tension temporarily, they do not address the root cause of chronic stiffness and pain. Somatics goes beyond simply lengthening and strengthening muscles; the issue isn’t that the muscles are tight or weak, but that they are fatigued from being habitually over-contracted.
Somatic exercises and techniques like pandiculation, however, retrain the brain-muscle connection, helping to release tension at a deeper level and restore natural, fluid movement. Pandiculation is a technique involving the conscious contraction of a muscle, followed by a slow, deliberate lengthening, and complete relaxation. Unlike traditional stretching, which can trigger the stretch reflex to protect the muscle, pandiculation retrains the brain-muscle connection to release deep-seated tension and restore fluid, natural movement. This process helps reawaken the body’s ability to move freely by resetting the sensory-motor system, promoting long-lasting relief from chronic stiffness and pain.
Hanna’s work also challenges the myth of inevitable decline with age. He emphasizes the importance of first-person experience, stating that "first-person human experience must be considered of equal scientific and medical importance as outside, third-person observation." By addressing SMA and recalibrating the sensory-motor system, individuals can maintain vitality, flexibility, and mobility well into old age. Somatic techniques aren’t merely therapeutic; They’re transformative. Somatics offer a path to reawaken our innate capacity for health and movement, helping us to continuously improve as we age, rather than resign ourselves to physical decline.
3. Bridging the Gap Between Pain and Pleasure
Anna Lembke’s Dopamine Nation: Finding Balance in the Age of Indulgence offers a framework for achieving balance, "combining the science of desire with the wisdom of recovery." She explains how addiction skews the brain’s balance toward pleasure, which the brain compensates for with a prolonged pain "after-reaction," leaving us craving more dopamine. When this cycle goes unchecked, it leads to anhedonia—an inability to experience joy.
This state, described by neuroscientist George Koop, often results in what he calls a “dysphoria-driven relapse,” where the drive to alleviate the pain of withdrawal—not the pursuit of pleasure—leads individuals back to their addictive behaviors.
Abstinence alone isn’t enough for recovery; it requires the creation of new neural pathways—a process that somatics facilitates effectively. As Lembke states, "Mindfulness—observing our brain without judgment—is critical in rebuilding these pathways." By reconnecting the brain and body through intentional movements, somatic practices help reset the nervous system. Mindful movement becomes not only a powerful tool for recovery but also a cornerstone of holistic healing, helping individuals restore balance and reclaim their lives.
4. Amplifying the Benefits of Movement with Music
The power of music is undeniable. It uplifts, motivates, transforms, and helps us process complex emotions like heartbreak and loss. In fitness (including mind/ body formats), the effects of music go beyond emotional resonance, serving as a scientifically supported tool to enhance performance and deepen the connection between body and mind.
One example from The Joy of Movement details how Ethiopian distance runner Haile Gebrselassie famously set world records while running in sync with the rhythmical pop song Scatman, chosen for its tempo’s perfect match to his stride rate. This synchronization effect applies to group fitness settings as well. Music with a strong, energizing rhythm can transform reluctance into readiness, pushing participants to engage with renewed energy when their “jam” comes on.
Research published in The Sport Journal highlights how synchronizing music with repetitive movement increases work output. In studies, motivational music improved running speed and increased overall performance. Music also alters emotional and physiological arousal, which is particularly impactful in fitness classes. The same principle applies to group fitness, where uplifting themes like hope, gratitude, or self-love can inspire participants to work harder and connect emotionally to their movement.
Beyond motivation, music can foster a deeper mind-body connection when choreographed intentionally. Exercises that align with the rhythm, melody, or lyrics of a song transform routine workouts into meaningful movement experiences. For example, incorporating chest-opening movements during a song about love or resilience has a greater emotional impact than movements disconnected from the music. This intentional alignment between music and movement promotes not just physical endurance, but emotional engagement, turning a “sweat session” into a moving meditation.
Research also suggests that music promotes flow states, or “runner’s high.” Experts in sport and exercise psychology, Karageorghis and Lee, found that the interactive effects of music and imagery enhance muscular endurance and make the exercise environment more enjoyable, boosting intrinsic motivation. However, not all music is equally effective in promoting flow. Music that meets specific criteria—such as a strong rhythm, positive lyrics, and associations with triumph or overcoming adversity—has the greatest impact. Uplifting melodies, cultural relevance, and a rhythmic pattern that matches the movement are also key factors in creating a transformative experience.
As an instructor, crafting playlists becomes an art. By carefully selecting music that embodies these qualities, you curate experiences that help clients process emotions, build confidence, and step into their power. Thoughtfully chosen music not only elevates the member experience but also drives adherence, encouraging clients to return and participate consistently, which in turn boosts both personal results and class engagement.
5. Harmony Through Integration
As fitness instructors, our role extends beyond guiding movement and keeping people safe—it’s about creating a pathway to resilience, connection, and self-discovery. By combining music’s emotional power with the physical benefits of somatics and mindful movement, we can create a deeply transformative experience.
Somatics recalibrates the sensory-motor system and facilitates recovery, balancing the physical and neurochemical demands of exercise. Music, meanwhile, unlocks emotions and creates a sense of belonging and connection, both to oneself and to others.
Together, these elements foster homeostasis—a state where pleasure and pain, effort and recovery, motion and stillness coexist. This equilibrium doesn’t just alleviate pain or heal addiction; it creates a foundation for success and longevity.
By embracing the symbiotic power of somatics, movement, and music, we foster a foundation for not only physical and emotional balance but also lifelong vitality.