The Science of Somatics

Mind-body practices aren’t woo woo or spiritual (although they can be) - more and more they’re being shown to measurably improve physical and mental health in randomized controlled trials.

So what exactly does the science say? You’re about to find out the science of:

  • Meditation

  • Dance

  • Yoga Nidra

  • Breathwork

  • Emotional Freedom Technique aka Tapping

  • Somatic Experiencing

We’ll primarily review randomized controlled trials (RCTs) because they’re the best at determining how an intervention effects health.

Study Type 101

Randomized Controlled Trial (RCT)

RCTs are the gold standard in research. They compare a control or placebo group with an experimental group. Participants are randomly assigned to a group. RCTs help reduce other possible explanations for study findings and help researchers compare interventions. RCTs are the best way we can discern causality.

Cross Sectional Surveys

These are when people are surveyed at a moment in time and asked about their attitudes and behaviors. It gives researchers the ability to understand correlations, like how much mood and meditation are associated with each other, but not causality because we don’t know what came first or how other factors place a role.

Meta-Analysis

Meta-analyses are studies that combine all studies on a particular topic using a specific study type, often RCTs, and statistically evaluates the findings of all studies. Meta-analyses allow researchers to see how strong of an effect an intervention has across studies and can help generalize findings across broader populations.

Qualitative Research

This includes interviews, focus groups, and ethnographic research (immersing yourself in the experience) and allows researchers to explore the depth, experience of and nuance of a topic, population, or intervene. It’s usually with fewer participants and can’t given statistical findings, but can inform or supplement other types of studies.

Intervention Study

In an intervention study participants are given an intervention and take pre and post study survey to see if any changes occur. Unlike RCTs there is no control group so researchers can’t compare and there may be other factors influencing the result due to lack of randomization.

Neuroimaging Studies

Typically using a fMRI machine, participants brains are scanned to understand neural activity. These studies are often small but can include randomization and interventions. Neuroimaging helps researchers explore how an intervention changes the brain immediately and in the long term.

The Science of Meditation

A meta-analysis of Mindfulness Based Stress Reduction (MBSR) randomized controlled trials found statistically signification reductions: in stress in 18 studies, burnout in 13 studies, physiological stress in 7 studies, depression in 4 studies, and anxiety in 4 studies.

A fMRI study found reduced amygdala activity during emotional processing for beginner meditations after just 20 minutes of MBSR for a week. This means more emotional stability and less reactivity. Experienced meditators had less activity in the Default Mode Network, an area associated with rumination, anxiety, and mind wandering.

A intervention study of an 8 minute breath focused mindfulness was found to reduce mind wandering and improve focus with biggest improvements among those with heavy multitasking between media.

The Science of Yoga Nidra

Coming soon

The Science of Dance

A meta-analysis of RCTs that compared SSRIs to exercise in the treatment of depression found that dance had the largest effects and reduction in depression compared to other forms of exercise and SSRIs.

A meta-analysis of Dance Movement Therapy interventions found moderate improvements in quality of life and reductions in depression, and anxiety, as well as small improvements in mood and body image.

The Science of EFT Tapping

Coming soon

The Science of Somatic Experiencing

Coming soon