How to help your body feel safe when you move
Let’s call her Susan! In a coaching session, she said, ‘I feel safe in my body when I’m moving with you’.
I was really pleased, as that’s exactly how I want people to feel when they’re trusting me to coach them. Yes it’s nice to know I have a clients’ trust, but what she’s also saying is that this was actually an unusual situation for her. Through chatting she made me realise how often, sadly even during in person movement classes, we can push down how our bodies really feel. The more we do that, the more likely we are to get injured, but also the less improvement we’re likely to make, because we’re ‘going against’ what our bodies are telling us.
I remember sometimes being in group classes where I felt I had to keep up, even if it felt wrong and never feeding back if my body had suffered afterwards when I’d cooled down.
When we learn to truly listen to our bodies, advocate for ourselves, not compare ourselves to others and be honest about holding off on the movements that just don’t feel right, we will be moving more authentically. And that’s where progress will be at our individual pace and the right pace. This is about being able to move whilst ‘feeling safe’ in our bodies and minds.
What does not feeling safe look like?
Taking the conversation away from the class setting, I want to focus on how you feel when you move and exercise in any way.
Do you ever feel hesitant or awkward while moving, like your body doesn’t quite trust itself? Many clients of mine talk about a lack of confidence when going downstairs. Maybe you feel tense, or that your mind and body are not quite connecting, as though each movement is more considered and takes more effort than it should. These feelings often come from a deep-rooted sense of not feeling safe in your body, that your body is not entirely capable.
When the body doesn’t feel safe, movement can feel clunky or unnatural. You might notice your muscles tensing, your mind racing with “what ifs” or fears of pain or at worst injury. It’s as if there’s a constant undercurrent of mistrust, making those movements feel harder than they need to be. This feeling isn’t just frustrating, it holds you back from moving freely and confidently, leaving you stuck in a cycle of hesitation and possibly leading eventually to avoidance.
The good news? You can break that cycle. With the right approach, you can move towards a place where your body feels supported, capable, and free to move with ease and joy. That’s what I mean when I talk about working towards being able to ‘do the things you love for life’.
Why feeling safe matters
When your body feels safe, it opens the door to smoother, more enjoyable movement. Safety is the foundation for improved confidence, fluidity of movement, and gaining strength. It’s what allows you to try new things and trust in your abilities at any age.
Reconnecting with that sense of safety isn’t about forcing anything. It’s about really learning to tune in and therefore being able to build back the trust required for your body to feel secure enough to be able to explore a wider range of movements.
Here are 5 key ways to build that feeling of safety and start moving with more ease, in ways that feel good.
1. Start small and build confidence
Think of movement as a ‘conversation with your body’; not a one-sided monologue, but a 2 way exchange. Start with gentle movements, and keep checking in and listening to what it tells you. How is it feeling? Begin with movements you already feel comfortable with and ensure you acknowledge if it feels good afterwards.
By starting with what you can do, you’re building confidence in your capability and appreciating all the positives you notice. All too often we can find ourselves focussing on what we can’t do, or reprimand ourselves for struggling. As you build trust, you can then start to add progressions and try new things, gradually expanding your range without overwhelming yourself. Progression isn’t about big leaps; it’s about tiny steps that feel right for you.
If they don’t feel right, then stop, rest, reset and either regress or try an alternative. There’s no rush.
2. Move for how it feels, not how it looks
We live in a world obsessed with appearances, but movement isn’t about aesthetics. Try not to worry about how you look when you move and instead focus on how you feel. You may notice that the ease of movement really shifts.
Ask yourself, ‘Does this movement feel smooth? Does it feel good in my body?’ Ignore the mirror or anyone around you, as no two bodies move the same, and that’s just fine.
By tuning into how your body feels, you’re giving yourself permission to move authentically, without pressure or judgment. This is a calmer way to move that builds trust and safety because your body knows it won’t be forced into something it’s not ready for.
3. Breathe your way to calm and control
Your breath is like a bridge between your body and your mind. When you breathe deeply and steadily, it sends a signal to your nervous system, ‘We’re safe.’
Try pairing nasal breathing with your movements. Inhale as you use more expansive movements or reach, and exhale as you get smaller or fold. This rhythmic breathing not only calms tension but also helps movements flow more naturally.
If you ever feel stuck or tense, pause and focus on your breath. Increase the length of the outbreath and always try to only breath through your nose, using your diaphragm. It’s a simple yet powerful way to reset and bring your body back to a state of calm.
If you struggle with nose breathing, or feel like you’re regularly breathing into your upper chest, visit https://linkbreathing.co.uk for excellent advice on how to retrain your daily breathing habits to help you move better and feel better. To hear more listen to episode #10. with Jane Tarrant from Link Breathing of the Make Movement Matter podcast by clicking through to your platform of choice here.
4. Feel grounded by spending time there
There’s something deeply reassuring about connecting to the ground. When you spend time in ground positions, like sitting, kneeling, or lying down, it’s like giving your body a hug and almost saying, “You’re supported.” Whether that’s due to having your centre of gravity lower down, so there’s less risk of falling or whether it’s going back to our developmental movement patterns as young children. Regardless, it feels great, so if you haven’t visited for a while, then I’d highly recommend a visit (every day!)
From these positions, you can gently explore movement, such as rocking, shifting your weight, or rolling. The ground can help you feel stable and secure as you build strength, mobility, stability and confidence for more challenging upright movements.
This is a good time to mention my free ebook, ‘Making the ground your friend for life’. If you haven’t visited the ground for a while, I’d highly recommend rediscovering the benefits and making it part of your daily routine. Listen to me talking about it in a solo episode #31. of the Make Movement Matter podcast, entitled, ‘Wendy’s Wanderings! Getting down for ground time: A key to better movement’
5. Be curious and let joy lead the way
What if movement and exercise weren’t chores or tasks to check off your list? What if they involved being playful, lighthearted and having fun?
When you move more playfully, with curiosity and joy, you remove the pressure to ‘perform’ or ‘achieve.’ Instead, you create space to explore, experiment and laugh along the way. Dance in your kitchen, crawl with kids playing all fours football, or try balancing whilst keeping a cushion on your head just for fun.
Playfulness doesn’t just make movement enjoyable; it helps your body feel safe. When we forget the fear of failure or judgment, our bodies and minds can relax, opening the door to more fluid, confident movement.
Reclaiming your movement freedom
Movement is meant to feel good. It’s not about perfection, comparison, or meeting someone else’s standards. Getting back there involves learning to trust it, support it and celebrate all it can do.
When you prioritise ‘feeling safe’, you create the conditions for confidence and freedom to flourish. By starting small, tuning into how you feel, breathing deeply, grounding yourself and embracing joy, you’re giving your body exactly what it needs to move at its own level and make progress, becoming more easeful over time.
Remember, there’s no ‘right’ way to move - only ‘your’ way. And when you approach movement with kindness and curiosity, you’ll find that your body becomes more capable.
So today, give yourself permission to move in a way that feels good. Not for anyone else, not for how it looks, but for how it feels. You deserve to feel safe, strong and free in your own body. And the best part? It can be a wonderful journey of discovery that may take you further than you dared to imagine!
If you want to start reconnecting with your body’s natural movements to feel safer, join the Reclaim Movement membership with the 7 Day Free Trail and start your movement journey today.
