How Movement Heals.

In the winter of 2024, I was given three months to complete my master’s thesis — my final step to finally becoming a psychologist. I felt the usual pressure that comes with academic endeavors, but ultimately I believed that I should be able to finish on time.

But then from one day to the other my dad fell seriously ill. My husband and I had spent a beautiful morning at Ocean Beach in San Francisco when my mom called: My dad was in a coma and it didn't look good. In that moment it truly felt like the world was ending. Within just a second my life changed completely. The next day I flew home to Germany. What followed were months of ICU visits and worrying for his life every single day. All winter my days were filled with anxiety, sadness and grief. I was terrified we were going to lose him. Meanwhile there was this constant voice in the back of my head that told me that this would also cost me the degree I had worked so hard for.

In times of uncertainty, our minds can easily spiral. Fear feeds fear. A brain fueled by anxiety will search for — and find — more reasons to feel anxious. This is your brain's protective mechanism to make sure you avoid any more dangers. 

When my dad was in such a critical state it naturally triggered strong anxiety. But the anxiety about my dad’s condition didn’t stay contained — it spilled over, making my mind hyper-alert to every other possible threat. My brain latched onto anything it could worry about.

Unsurprisingly, my anxiety reached an all-time high. It got so bad at one point that I knew I had to take action. I needed to find ways to self-regulate in order to protect both my mental and physical health. 

Yoga saved me.

At that point I had been practicing yoga for many years—mainly as a way to stretch, move my body, and bring a bit of mindfulness into my routine. But during a somatic therapy training I learned that yoga isn’t just calming — it can be a powerful tool for nervous system regulation. This new perspective helped me understand the science behind what I had intuitively been doing all along. 

Curious about the nervous system?
Learn what it is and why it matters in this related post:
What is the nervous system and why is the whole internet talking about it?

Yoga is all about the combination of intentional movement and conscious breathing. This blend can be found in somatic therapy and is an important tool that helps the body process difficult emotions and restore a sense of safety.
When we’re under intense stress, our bodies shift into sympathetic activation — the “fight-or-flight” mode. In that state, we’re constantly scanning for threats, which can make even small worries feel overwhelming. Being in a high-alert state for too long can cause serious mental and physical health problems. That is why it is so important to signal to your body: You’re safe now. You can relax..

For me, yoga became a form of somatic release.

• Breathing techniques like Pranayama
• Progressive Muscle Relaxation (PMR)
• Dancing or free movement
• EFT Tapping
• Time in nature
• Cold or heat exposure (like cold showers or saunas)
• Martial arts, Qigong, or Tai Chi
• etc.

We all work differently. The best somatic practice is the one that feels natural and supportive for you .

Not sure where to start in your somatic journey?
Working with a psychologist can help you explore somatic tools that align with your body, your story, and your healing journey!

In yoga, it’s not about getting the pose right. It’s about tuning in and noticing what’s happening in different parts of your body as you move from one pose to the next. Yoga can be a powerful tool to rebuild a relationship with your inner world by helping you approach yourself with more care, curiosity, and compassion. You might begin to notice how a certain pose makes you feel a certain emotion or how a deep breath can soften the tightness in your chest. These are the building blocks of embodied self-awareness and will ultimately help you achieve a more balanced nervous system..

The evidence behind it.

It wouldn’t be me if I didn’t back up my claims with evidence. 

Here is what research tells us:

• Breathwork matters: This study by Lehrer et al., 1999 shows that changing how we breathe can reduce symptoms of anger, anxiety and depression .

• Yoga has been linked to improvements in a wide range of stress-associated health issues including high blood pressure , elevated cortisol levels , asthma and chronic lower back pain (Grossmann, et al., 2004; Sherman et al., 2005; Saper et al., 2009).

• Research shows that yoga positively shifts Heart Rate Variability (HRV), a key marker of a balanced nervous system (Van der Kolk, 2006).

• Yoga significantly reduces hyperarousal symptoms in individuals with PTSD and dramatically enhances their ability to reconnect with their bodies. (Van der Kolk et al., 2014).

• Yoga increases activation in areas of the brain linked to the self-system — like the insula and medial prefrontal cortex (Hölzel et al., 2005). This helps participants better identify their emotions, gain clarity about personal challenges, and recognize constructive paths forward.

Whether it’s yoga, breathwork, or a mindful walk in nature — finding ways to connect with your body can open the door to healing, especially when life gets challenging. Movement doesn’t just shift how we feel physically, it transforms how we relate to ourselves emotionally and mentally.

If you’re navigating anxiety, grief or emotional overwhelm right now, you’re not alone and you don’t have to figure it out all by yourself.
As a Mental Health Counselor I help people reconnect with their bodies, process their emotions, and find tools that work for them. If you’re curious about finding ways to return to yourself, I am here to help you find the right path forward!

With love,
Ricarda

Ready to take the next step?
You can learn more about working with me here or here to explore if we’re a good fit.