How To Do Somatic Shaking: A Guide to Releasing Stress and Tension

Have you ever noticed a dog shake its body after a stressful moment? This is the same concept Dr. Peter Levine noticed while researching the body’s natural stress response.

Somatic shaking is an exercise that is designed to release pent-up energy, distress, and tension from the body, helping individuals self-regulate emotions and return to a state of emotional balance. Rooted in somatic therapy, which recognizes that emotions are often stored in the body, somatic shaking techniques can range from simple dancing to more guided sessions with a trained professional.

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This article explores what somatic shaking is, how the technique works for releasing tension and stress from the body, and what you should know before you get started.

What Is Somatic Shaking?

Somatic shaking is a stress-relief technique that’s used to release built-up energy and tension from the body. It involves intentionally inducing a shaking or vibrating movement in the muscles, which can help the body release stress and restore a sense of calm (1).

This practice is rooted in the principles of somatic therapy (2), which recognizes that the body holds onto stress and trauma. When the body experiences stress, the autonomic nervous system (ANS) activates, which triggers the ‘fight, flight, or freeze’ response (3). This response can cause a variety of bodily functions to become dysregulated, including an increased heart rate, muscle tension, and shallow breathing (4).

When the body’s nervous system is overactive, somatic shaking can help bring the body back to neutral while regulating bodily functions. When performed regularly, this practice can help individuals better release stored tension and energy, offering an effective way to manage everyday stress and worry.

Benefits of Somatic Shaking

Dr. Peter Levine designed somatic experiencing therapy as a body-based therapy to help people process and heal from trauma (5). In his research, he observed shaking to be a natural stress-release mechanism in animals, including humans. He noted that it releases tension and burns excess adrenaline (6) while bringing the body back to its neutral state, thereby reducing bodily distress.

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• Reduction in signs of worry and distress 
• Improvement in emotional regulation abilities
• Reduction in physical tension and muscle stiffness
• Reduction in cardiovascular stress (e.g., heart rate, blood pressure)
• Improvement in overall quality of life

Importantly, prolonged or repeated stress can cause the body to overreact to stressors, which makes it difficult to relax and negatively impacts overall well-being (4). This is why the regular use of coping skills, such as somatic shaking, is the key to self-regulating emotions and dealing with a variety of life stressors in a healthy, productive manner. 

Read More: What to Know About Choosing a Somatic Exercise Plan

How Somatic Shaking Works

When practicing somatic shaking, there isn’t necessarily a wrong way to do it. Some people find it easier to follow guided instructions, while others may prefer putting on energetic somatic shaking music and simply dancing it out.

One of the most powerful somatic shaking techniques is known as Tension and Trauma Releasing Exercises (TRE), which was developed by Dr. David Berceli (10). This technique is based on the observation that mammals tremble after a stressful event, an innate response that allows the body to release energy and return to its neutral state, which is otherwise known as homeostasis (11).

TRE utilizes this same concept but has self-induced trembling muscle movements that are used to uncover deeper patterns of stress and trauma in the body. This allows individuals to release pent-up emotions healthily, preventing them from building up and potentially worsening over time.

Remember, it’s important to consult a healthcare provider before you start any form of somatic exercise to ensure it aligns with your individual health needs and goals.

How to Do Somatic Shaking

If you’re wondering how to do somatic shaking for trauma, it’s best to work with a mental health professional who can provide the necessary support to guide you through the healing process. This applies to other mental health conditions and challenges, as well.

However, if you’re interested in exploring somatic shaking on your own, there are plenty of simple ways you can incorporate it into your routine to help manage everyday distress. Here are some tips to help get you started:

• Choose a quiet and comfortable area free from distractions
• Make sure you have enough room to move without obstacles
• Wear loose, comfortable clothing that allows you to move without restriction
• Play music that helps you feel relaxed and in the mood to move
• Start with gentle movements and gradually increase the intensity
• Listen to your body and adjust the shaking movements as needed
• Have a trusted friend or family member nearby for support if possible

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Can I Do Somatic Therapy on Myself?

In most cases, somatic therapy is guided by a trained professional, but there are certain somatic exercises that can be conducted on yourself. Even so, it’s best to consult with a healthcare provider beforehand to ensure it’s appropriate for your health needs and goals, which is especially important for those managing deep-seated trauma.

Notably, somatic techniques vary widely in intensity, which means some are meant to be self-guided while others require the guidance of a trained professional.

For self-guided practice, somatic techniques such as body scanning or deep breathing are often less emotionally intense and can be incredibly effective for everyday worry and stress relief. Here are some common somatic exercises to consider trying:

• Breathwork: Calming your nervous system with intentional, focused breaths (12)
• Body scanning: Systematically paying attention to different body parts, noticing any tension or discomfort without judgment (13)
• Gentle movement: Engaging in mindful movements such as stretching, yoga, dance, or light shaking to release pent-up energy and tension (14)
• Grounding: Connecting with your physical senses and surroundings to bring yourself back to the present moment (15).

How Long Does It Take to Do Somatic Shaking?

Somatic shaking should be an intuitive exercise where you allow your body to guide you naturally, so avoid pushing yourself for too long or stopping before you feel ready.

When first starting, it can be helpful to set a timer to get a sense of how long you should be moving. Start with approximately 5 minutes of somatic shaking, and if that doesn’t feel like enough, gradually increase the duration to 10 minutes. 

From there, you’ll find a timeframe that feels most comfortable and effective for your needs. Remember that the goal is to listen to your body and let it guide you through the practice, allowing you to recognize when stored tension and distress are released.

Read More: Somatic Relaxation: Techniques to Alleviate Stress and Tension

How Do You Know Your Body Is Releasing Trauma?

Recognizing when your body is releasing trauma can be subtle and deeply personal. It shows up in different ways for everyone, so there isn’t an exact sign to look for when you engage in trauma-release exercises.

However, there are some common signs that could indicate your body is in the process of releasing trauma, including (16):

• Feelings of muscle relaxation in previously tense areas
• Sensations of warmth or tingling, particularly in the hands and feet
• Healthy breathing patterns that fully engage the diaphragm
• Feeling more connected and at ease with your overall body

Somatic Shaking vs Tantric Shaking

While somatic shaking and tantric shaking both involve physical movements to release energy and improve well-being, they have significantly distinct origins and purposes that are important to recognize. Here’s a look at their main differences (17):

FAQs

• Do somatic exercises work?

Yes, somatic exercises may be effective for releasing stored tension and distress from the body, but the effects differ from person to person. While current research (18) shows promising results for reducing signs of stress, more studies are required to confirm the overall effectiveness of somatic exercises.

• What is shaking somatic movement?

Shaking somatic movements involves intentionally inducing gentle shaking or trembling in the body to release stored energy and tension (1). Rooted in somatic therapy, this practice can help bring the body back to its neutral state, potentially reducing feelings of everyday stress.

• How do I shake my worry?

Everyone experiences worry and distress differently, which means that the effects of somatic shaking can vary significantly. If you’re considering somatic shaking, it’s best to start with gentle movements, gradually increasing the intensity of shaking until you find what feels best for you. Also, be sure to focus on your breath and allow your body to move naturally, free from judgment, letting the shaking slowly release built-up tension.

• How do you shake thoughts?

It can be challenging to shake overwhelming thoughts, but somatic shaking may serve as a healthy distraction. By engaging in gentle shaking movements, you pay attention to the physical sensations rather than your thoughts. This may help ground you in the present moment, which will reduce the intensity of racing or intrusive thoughts.

• Is shaking healthy?

Yes, as long as it’s done mindfully and in a safe environment, shaking can be a healthy way of releasing tension and stress from the body. It mimics the natural response in mammals to shake off excess energy after a stressful event, which allows the body to return to neutral. However, it’s always important to listen to your body and avoid overexerting yourself.

Conclusion

Somatic shaking leverages the body’s natural response to stress, involving self-induced shaking or trembling movements to release distress and tension from the body.

If you’re considering somatic shaking, make sure to consult a healthcare professional first. Once you’ve gotten their approval, somatic shaking exercises are simple coping skills you can add to your routine to better manage everyday distress.