Connecting your mind and body with holistic sex therapy

Holistic sex therapy is a form of mental healthcare that views sexuality through a whole-person lens. It considers the many factors that can shape a person’s sexual desire, behavior, and functioning. This includes things like physical, mental, and emotional health. It can also include a person’s environment, social connections, spirituality, culture, and more.

Unlike traditional therapies, which tend to view symptoms in isolation, holistic sex therapy focuses on the big picture. It’s designed to promote sexual satisfaction and well-being by strengthening the mind-body connection. Holistic sex therapy can include practices like mindfulness, breathwork, yoga, meditation, and more. Providers may combine these activities with interventions like cognitive behavioral therapy (CBT), and research shows that this can be a highly effective approach. Learning more about holistic sex therapy can help you decide if it might be right for you.

How holistic sex therapy supports healing

Some sexual challenges have straightforward solutions. For example, let’s say you notice an abrupt change in your libido (sexual desire and interest) after starting a new medication. When raising the issue with your doctor, they mention that this is a known side effect. So your doctor writes you a prescription for a different medication, and your libido returns. 

Some sexual struggles aren’t as easy to manage. For many people, it takes more than a medication switch or other simple fix to bring relief. Human sexuality is complex and can be affected by all sorts of internal and external forces. Holistic sex therapy supports healing by acknowledging this fact. 

Holistic sex therapy might be a good fit for you if you:

• Have a complicated medical history that affects your sexual well-being

• Have tried traditional sex therapy, but it didn’t seem to help

• Prefer natural or alternative remedies, like mindfulness or nutrition

• Are experiencing sexual dysfunction (loss of libido, erectile dysfunction, pain during sex, or difficulty with orgasms) and want to address the root cause(s)

• Are having trouble controlling sexual thoughts or behaviors, and it’s having a negative impact on your life

• Are interested in improving intimacy with your partner using a mind-body framework

• Have a trauma history that affects your sexual health and well-being

• Want holistic support that’s inclusive of all sexual identities and experiences

Exploring alternative therapies for sexual well-being

Holistic sex therapy can take a variety of forms and can happen in individual, couples, and group therapy settings. The holistic activities and interventions your therapist uses will be based on your unique needs and preferences. But here are a few of the most common:

Breathwork

Breathwork is a mindfulness practice that’s been shown to calm the body and quiet the mind. It involves repeated slow, intentional breathing and drawing one’s focus inward. When used as a part of holistic sex therapy, it’s been shown to improve desire and functioning and decrease sexual distress.

Sensate focus

Sensate focus is a couples therapy activity designed to enhance intimacy, improve communication, and reduce sexual anxiety. It’s a series of behavioral exercises that start with sensual, nonsexual touch. Couples gradually build comfort with physical connection, moving at their own pace. One study found that 83% of people experienced improvement in sexual experience through sensate focus.

Mindful movement

Mindful movement can increase self-awareness and reconnect the mind and body. For example, research shows that yoga can have a positive impact on sexual well-being. It’s been used to treat premature ejaculation in men and increase sexual satisfaction in women. 

Positive health behaviors

Taking good care of your physical health can help support your sexual well-being. This includes eating a balanced diet, exercising, getting enough sleep, and managing stress. In some cases, your provider may suggest herbal supplements to support your sexual health. However, many over-the-counter supplements have not been studied for safety or efficacy. So always talk to your doctor before taking one.

Navigating holistic sex therapy with support

Whether you’re considering doing holistic sex therapy with a partner or on your own, it’s OK if you feel a little unsure about the process. Knowing what to expect can make it a little easier to navigate. 

Here are a few things to keep in mind:

• You define the goals. In holistic sex therapy, you get to define what progress looks like (along with your partner, if that applies). There’s no one way to be sexually well or fulfilled. Your therapist will help you work toward goals that matter to you.

• Your care team matters. Your provider will collaborate with your care team. For example, they might want you to see a doctor or get some blood work to rule out any potential health problems. Or they might want to talk to your psychiatric provider (if you’re working with one) to review the medications you’re taking.

• You’re in charge of the approach. When it comes to identifying the right treatment path, your provider may present a variety of options. But you get to decide which holistic treatments you want to explore. For example, perhaps you’re a fan of breathwork but not yoga. Or maybe you’re curious about sensate touch but not interested in herbal supplements. You get to choose which approaches are right for you.

• Finding the right provider takes intention. To find a holistic sex therapist, look for a licensed provider with specialty training in human sexuality, somatic therapy, trauma-informed care, and/or mindfulness. You can also ask your current provider for a referral. When you meet with a potential provider, it’s OK to ask questions about their experience and how they approach sexual well-being.

Clinician’s take

Many people don’t realize how much stress or past trauma shows up in their body. When they learn to slow down and really tune in to their bodies, they often feel more connected and safe during sex — and that can change everything.

Brandy Chalmers, LPC

Clinical reviewer