Somatic Exercise to Release Trauma from the Body

Trauma doesn’t just affect the mind, it gets stored in the body too. If you’ve ever felt lingering tightness or heaviness long after a stressful event, you should know that you’re not alone.

One effective, popular method for releasing this stored trauma from your body is known as tension and trauma releasing exercises (TRE), which were developed by Dr. David Berceli (3). This technique uses the body’s natural tremor response to help bring awareness to your body, release stored tension that may be contributing to distress, and promote healing.

This article dives deeper into what trauma release exercises are, how they work, and practical tips for getting started with these exercises on your healing journey.

What Is Somatic Exercise to Release Trauma?

Somatic exercises help reconnect the mind and body, which allows you to process and release unresolved distress and/or tension that is stored in the body as a result of experiencing a distressing event. (1). These exercises are rooted in somatic therapy, a body-centered approach to healing that helps bring awareness to physical sensations and emotions while strengthening the mind-body connection (2).

One widely used exercise for releasing trauma is called tension and trauma releasing exercises (TRE) (3). Developed by trauma specialist Dr. David Berceli, TRE uses movement to help the body naturally release stored trauma. The core principle is that distress affects both the body and mind, which often creates deep-seated physical and psychological patterns that can persist over time if left unaddressed.

You should always consult your healthcare provider before starting any form of somatic exercise to ensure it aligns with your individual health needs and goals.

Types of Somatic Exercise to Release Trauma

Dr. David Berceli’s method consists of 7 trauma release exercises that are designed to release deep muscular stress and tension. They involve a natural shaking response known as neurogenic tremors, a mechanism observed in both humans and animals for getting rid of excess energy and resetting the body after stress (4).

By safely stimulating this response, these exercises may help release stored distress and tension associated with experiencing a disruptive event. However, for those who are dealing with severe or complex trauma, it’s best to work alongside a mental health professional for proper support. If you’re unsure where to look, the Psychology Today website offers a search feature to help you find nearby providers in your area (United States only).

Here’s a closer look at how to do each of the seven somatic release exercises (14). If you experience any aches or pains during these exercises, pause, and if they persist, consult your healthcare provider.

Ankle Stretch

The ankle stretch targets the lower legs and helps release tension that may be stored in the feet and ankle area. Here’s how to perform this exercise:

1. Stand with your feet shoulder-width apart.
2. Gently and carefully sway to one side, rolling onto the outside of one foot and the inside of the other.
3. Hold this position for a few seconds, then sway to the opposite side.
4. Continue slowly swaying back and forth about 5 to 8 times in each direction.
5. Once completed, shake out your feet to release any remaining tension.

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Calf Stretch

The calf stretch helps release tension in the calves by focusing on the muscles in the lower legs. Here’s how to perform this exercise:

1. Stand with your feet hip-width apart.
2. Step one foot back, bending your front knee while keeping your back leg straight.
3. Press your heel into the floor until you feel a stretch in the calf area.
4. Hold the stretch for around 20 seconds (or until you feel fatigued).
5. Shake out the leg you just stretched for a few seconds.
6. Switch legs and repeat the same set of stretches on the other side.

Upper Leg Stretch

The upper leg stretch targets the quadricep and thigh area, helping release any tension or tightness in your upper legs. Here’s how to perform this exercise:

1. Stand with one leg in front of the other.
2. Lower your hips slightly, bending your front knee as if about to sit in a chair, making sure your front knee doesn’t bend past the length of your foot.
3. Continue bending and straightening your front knee 5 to 10 times.
4. Once finished, shake out the leg you just stretched.
5. Switch legs and repeat the same steps.

Hip, Pelvis, and Upper Leg Stretch

The hip, pelvis, and upper leg stretch help release tightness in the hips and lower body. Here’s how to perform this exercise:

1. Stand with your legs shoulder-width apart.
2. Fold forward, bending your knees, and let your head and neck hang down.
3. Place your hands on the floor between your feet.
4. Slowly walk your hands toward one foot, holding for three deep breaths.
5. Switch to the other foot and repeat, holding for three deep breaths again.
6. Move your hands back to the center, then reach behind you between your legs as far as you can, holding again for three deep breaths.
7. Carefully return to a standing position, using your hands for support if needed.

Stretch to Open the Front of Your Body

The stretch to open the front of your body targets the chest, pelvis, and hips to release tension in the front area of your body. Here’s how to perform this exercise:

1. Stand with your feet wider than hip-width apart.
2. Place your hands at your hips or lower back, and look up or down – whichever is most comfortable.
3. Bend your knees slightly, push your hips forward, and arch your back to stretch the front muscles.
4. Gently rotate your pelvis and hips to one side, holding the position while you take three deep breaths.
5. Return to the center and repeat the stretch, rotating in the opposite direction for another three deep breaths.

Wall Sit Stretch

The wall sit stretch focuses on the lower body and core, which helps release tension in both of these areas. Here’s how to perform this exercise:  

1. Sit with your back against the wall, as though sitting in a chair.
2. Hold this seated position for approximately three minutes or until you feel fatigued.
3. When done, push off the wall to stand up.
4. Bend your knees slightly, then gently hang your body forward, touching the ground with your hands or fingertips.
5. Try to hold this position for about a minute, then return to a standing position.

Floor Butterfly Stretch

The floor butterfly stretch helps release tension in the hips and inner thighs while also increasing flexibility. Here’s how to perform this exercise:

1. Sit on the floor and bring your feet together in a butterfly position.
2. Pull your feet closer to your body to deepen the stretch.
3. Lift your pelvis slightly off the ground to engage your hips/
4. Hold this position for about a minute, taking deep breaths.
5. Gently and slowly lower your pelvis back to the floor.
6. Relax and take a few deep breaths before repeating if desired.

Read more: Somatic Pilates: The Ultimate Guide to Mindful Exercise

How to Heal Repressed Trauma

When healing repressed trauma, the first step is to partner with a mental health provider who specializes in trauma therapy. This specialist will work with you to guide you through various therapeutic techniques that are tailored to your healing journey.

What Part of the Body Holds Trauma?

The idea that unresolved trauma can be stored physically stems from research that the mind and body are closely and inherently connected (5). Therefore, trauma is often referred to as being stored, or “stuck”, in the body, manifesting as physical tension or discomfort that may contribute to psychological distress (6).

The body’s stress response system, particularly the autonomic nervous system, plays an important role in how trauma is held and expressed physically in the body (7). It’s important to note that the physical symptoms and the manifestations of experiencing a disruptive event can vary greatly from person to person.

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How Do You Release Trauma Trapped in Your Body?

Releasing unresolved trauma that is trapped in the body can be a long process that often doesn’t happen overnight. When working with a mental health professional, there are certain methods you should consider consulting them about that can help make your healing journey more manageable:

• Breathwork and mindfulness
• Somatic exercises
• Mindful stretching and movement
• Body scanning techniques

Keep in mind that the process of releasing unresolved emotions linked to experiencing a disruptive event is unique to each individual. What works for one person may not be as effective for another. Therefore, you should always consult your healthcare provider and be compassionate with yourself throughout this process.

Are Trauma Release Exercises Real?

Trauma release exercises are real, evidence-based practices that have quickly gained recognition in the field of trauma treatment. While research on Dr. Berceli’s tension and trauma releasing exercises (TRE) has primarily focused on physical trauma, growing evidence suggests that they may also be effective for managing symptoms of post-traumatic stress disorder and anxiety – particularly those that manifest in the body (8, 9, 15).

However, you should always approach trauma release exercises with realistic expectations as they’re not a one-size-fits-all solution. Some people may find immediate relief from certain exercises, while others may need more time or alternative techniques to see results.

Check out the BetterMe app for more mental health resources to help support your healing journey.

Read more: 10 Somatic Exercises to Release Stress in the Body

How Long Does It Take for Trauma to Leave the Body?

The process of releasing unresolved trauma is deeply personal and varies significantly from person to person. While some individuals may find relief within a few weeks, others may need months or even years to fully process their unresolved emotions and recover (10).
Several factors can influence the length of time it takes to heal from trauma, including:

• The severity and nature of the disruptive event experienced
• The age at which the event occurred
• The presence/absence of a strong support system
• The development of healthy coping mechanisms

While there is no fixed timeline for healing from trauma, working with a trained therapist and consistently engaging in the recommended healing techniques can help expedite the process. Remember, healing isn’t linear – there are bound to be ups and downs, and temporary setbacks can unfortunately happen.

Frequently Asked Questions

• Does exercise release trapped emotions?

Yes, somatic exercise has been shown to help release trapped emotions by activating the body’s natural stress-relief mechanism (11). Furthermore, certain mind-body exercises such as yoga can help bring an increased awareness to your body during movement, which can further help release tension and negative unresolved emotions from the body (12).

• Does crying release trauma?

Crying can be an important aspect of releasing trauma as it acts as a self-soothing behavior and coping mechanism for reducing feelings of distress (13). While it’s not a cure-all, crying is natural and often beneficial in processing disruptive experiences.

• How can I heal trauma without therapy?

Professional guidance is always recommended when healing from trauma or any other mental health difficulties. Additional self-help strategies to consider implementing into your healing journey include somatic exercises, a better sleep schedule, engaging in your favorite hobbies, and maintaining a strong, positive support system.

The Bottom Line

While no single method works for everyone, these trauma release exercises may be a helpful place to get started. Whether you’re looking to release deep-seated trauma or want to let go of pent-up distress, these techniques may be highly beneficial.

Check out the BetterMe app for more resources, tips, and tutorials to help support your mental and physical well-being.