Somatic Practices for Trauma: Healing Through the Body
Trauma isn’t just stored in memories; it’s held in the body. The nervous system can remain in a state of alert long after the traumatic events have passed, leading to anxiety, tension, and emotional dysregulation. Somatic practices help release this stored energy, creating a pathway toward safety, resilience, and self-compassion.
What Are Somatic Practices?
Somatic practices emphasize body awareness and sensation as tools for healing. By paying attention to physical sensations, posture, and movement, we can access and release the subtle effects of trauma that may not be accessible through words alone.
Common somatic approaches include:
Grounding exercises: Feeling your body supported by the floor, noticing textures, or connecting with the present moment.
Breathwork: Using intentional breathing to calm the nervous system and release tension.
Body scans: Observing areas of tightness or discomfort with curiosity and care.
Gentle movement: Yoga, stretching, or mindful walking to release stored stress.
Progressive muscle relaxation: Tensing and releasing muscles to notice and alleviate tension.
How Somatic Practices Support Trauma Healing
Trauma can manifest as hypervigilance, startle responses, dissociation, or chronic tension. Somatic practices help by:
Creating awareness of where trauma is held in the body
Regulating the nervous system to reduce overactivation
Releasing tension and trapped energy from past experiences
Enhancing safety and connection with your own body
For instance, a brief grounding exercise — noticing the weight of your body on a chair and taking slow, deliberate breaths — can help interrupt flashbacks or overwhelming emotional states.
Incorporating Somatic Practices Into Daily Life
Even brief moments of somatic awareness can be impactful:
Morning check-in: 2–5 minutes noticing body sensations and breath
During stress: Grounding or movement to return to the present
Evening release: Gentle stretches, guided body scans, or mindful breathing
Consistency helps your nervous system gradually shift from survival mode toward balance and presence.
Therapy and Somatic Healing
A trauma-informed therapist can guide somatic exploration safely, helping you identify patterns of tension, release stored trauma, and integrate these experiences with emotional and cognitive processing. Somatic practices are often combined with talk therapy, EMDR, or creative approaches to provide a holistic path to healing.
