Is Somatic Therapy Evidence-Based? What to Know Before Getting Started

When exploring alternative approaches to healing and mental well-being, you may have come across somatic therapy. As you consider whether these methods are right for you, it’s natural to wonder: is somatic therapy evidence-based?

Somatic therapy focuses on the mind-body connection to help individuals process and heal from unresolved emotions through physical awareness and mindful movement (1). Various somatic therapy techniques have been backed by scientific research, although it’s important to remember that the effects of somatic therapy can vary widely from person to person.

Whether you’re looking to alleviate emotional difficulties or simply want to improve your mind-body connection, somatic therapy may offer a path to healing. This article will explore whether somatic therapy is evidence-based, including the most evidence-based somatic practices to help inform your decision.

Is Somatic Therapy Evidence-Based?

Yes, many forms of somatic therapy are backed by scientific research, although some have been studied more extensively than others (1, 24). While there has been more research on some than others, the overall body of evidence is growing and it’s quite promising.

In the mental health field, an evidence-based practice means that it has been tested, researched, and shown to be effective through rigorous clinical studies (2). Evidence-based practices take into account the latest research, client values and preferences, and the therapist’s clinical experience and background to improve patient outcomes.

Regardless of the specific somatic therapy modality, most incorporate evidence-based somatic principles that aim to strengthen the mind-body connection. These include (3, 4, 5, 6):

• Mindfulness: Practicing present-moment awareness of thoughts, emotions, and bodily sensations without judgment to regulate emotions and reduce distress.

• Breathwork: Using controlled, conscious breathing patterns to help activate the parasympathetic nervous system, which promotes relaxation and emotional balance.

• Grounding: Focusing on sensory experiences or body scanning to help bring your focus to the present moment, reducing feelings of distress and dissociation.

• Mindful movement: Bringing your focus and awareness to physical sensations during movement to release tension and support emotional processing.

Factors such as health needs, personal goals, life circumstances, and past experiences all play a role in determining the effectiveness of somatic therapy (25). Some individuals may experience profound relief rather quickly, while others may find it most effective when combined with other therapeutic techniques.

Before you start any new form of self-guided somatic techniques, it’s essential to consult a healthcare provider to ensure it is aligned with your health needs and goals. If you’re currently looking for mental health support, the Psychology Today website offers a search feature to help you find nearby providers in your area (United States only).

What Type of Therapy Has the Most Evidence?

Various types of somatic therapy have been supported by scientific research and they each offer unique ways to promote healing through the mind-body connection. However, finding the right approach often requires a personalized exploration, as different methods tend to resonate uniquely with each individual.

To help inform your decision on which approach is right for you, here’s a closer look at 3 types of somatic therapy that are evidence-based and have proven to be effective for healing:

• Somatic Experiencing

Somatic experiencing is a type of somatic therapy that was developed in the 1970s by trauma expert Dr. Peter Levine (7). It’s a body-centered approach that is designed to process and heal trauma by slowly tuning into physical sensations accompanying trauma, rather than fully relieving distressing memories right away.

Somatic experiencing therapy is rooted in the idea that trauma and unresolved emotions can become “stuck” in the body. Thus, by gradually working through bodily sensations in a safe and controlled way, you may be able to release this built-up emotional distress while restoring emotional balance to the nervous system (8).

Three key techniques that are used in somatic experiencing therapy are (9):

• Titration: Breaking down overwhelming experiences into smaller, manageable parts while staying aware of bodily sensations to process emotions gradually, building emotional resilience and tolerance to handle more difficult moments over time.
• Pendulation: Shifting between states of discomfort and relaxation to reinforce the understanding that difficult emotions are only temporary and can be followed by states of calm.
• Resourcing: Drawing on supportive resources in your life to manage distress and other difficult emotions, which can include positive coping skills, personal strengths, or the presence of a healthy support system.

This approach has shown the most effectiveness for healing trauma and post-traumatic stress disorder (PTSD) and it may also be beneficial for other mental health difficulties such as anxiety, low self-esteem, and chronic stress (10, 11, 26).

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• Hakomi Method

The Hakomi Method was created in the 1970s by therapist and author Ron Kurtz, with assistance from a core group of psychology professionals (12). This approach is designed to help you uncover and shift unconscious beliefs and emotional patterns stored deeply within the body, using a combination of mindfulness and body awareness.

The Hakomi Method typically operates on these five core principles (13):

• Unity: Recognizing that individuals are interconnected and interdependent, with healing requiring all systems to work together to function as a harmonious whole.
• Mind-body integration: Mind-body integration recognizes the continuous interaction between mind, body, and spirit, with core beliefs shaping thoughts, actions, physiology, and somatic experiences.
• Organicity: Trusting that when all parts of the system communicate, healing will unfold naturally toward wholeness and growth.
• Mindfulness: Encouraging relaxed self-awareness and non-judgmental curiosity about your habitual feelings, thoughts, and behaviors.
• Nonviolence: Therapists gently guide the process, respecting your needs and allowing resistance to fade away naturally instead of forcing change to happen.

The Hakomi Method builds on the concept of unconditional positive regard or showing complete support and acceptance, which is expressed through a “loving presence” (14). This person-centered approach focuses on genuinely appreciating aspects of your life to help create an authentic healing connection between you and your therapist.

Hakomi Method techniques are most often used for self-discovery, relationship issues, and other emotional difficulties, potentially helping you better recognize and transform deeply held beliefs that may be limiting your well-being (14).

• Sensorimotor Psychotherapy

Developed by Dr. Pat Ogden also in the 1970s, sensorimotor psychotherapy is a body-focused talk therapy that combines somatic awareness with cognitive and emotional processing to heal trauma, attachment issues, and other developmental concerns (15, 27). Unlike traditional “talk” therapy, this method is focused on processing trauma through body-based interventions.

By using the body (rather than cognition or emotion) as a primary entry point in processing trauma, sensorimotor psychotherapy is designed to address trauma and emotional dysregulation, particularly when words alone can’t fully capture the experience (16, 17). It realizes that beneath our conscious thoughts and verbal narratives, there are deeper, physical manifestations full of valuable information to guide healing.

Sensorimotor psychotherapy typically works by (16):

• Safety and Stabilization: The initial phase focuses on establishing a sense of safety and stability, helping clients regulate their emotions and bodily sensations. Techniques to ground the body and create a sense of safety are used to ensure the client is ready for deeper work.
• Processing: In this phase, clients process past traumatic experiences through somatic awareness, emotional exploration, and movement. The therapist helps clients identify and release trauma held in the body, integrating physical sensations with emotional and cognitive processing.
• Integration: The final phase is focused on integrating the work done in the previous phases, helping clients strengthen their sense of self and resilience. The goal is to help clients develop a balanced and healthy relationship between their bodies, emotions, and thoughts, fostering long-term healing and growth.

The goal is not to rush into reprocessing traumatic memories but to first stabilize your emotional and physical state. By gradually building this self-awareness over time, you can safely start to regulate your emotions, reduce feelings of distress, and develop more balanced, adaptive ways of interacting with the world (16).

Read more: Somatic Yoga for Trauma: A Beginner’s Guide to Coping Through Movement

What Theory Is Somatic Therapy Based On?

At its core, somatic therapy is based on the theory of the mind-body connection – the idea that our thoughts, emotions, and physical sensations are deeply intertwined (18).

This theory recognizes that distress and other unresolved emotions don’t just exist in the mind, they also leave lasting effects on the body. Somatic therapy strengthens this connection by guiding you to tune into bodily sensations, which allows you to process emotions that may have been unresolved or trapped in the body (1).

As always, it’s best to work with a mental health professional when exploring new forms of therapy and improving the mind-body connection, as they can provide personalized guidance that is tailored to your healing journey while offering support every step of the way.

Which Therapy Has the Highest Success Rate?

Current research supports different forms of somatic therapy to varying degrees, with some focusing on emotional issues such as trauma and attachment and others on physical effects such as chronic tension. Determining which type of therapy will be most successful depends largely on your individual needs, the issues you’re looking to resolve, and your personal preferences regarding therapy.

Rather than looking for a single “best” therapy, it’s important to consider what is best aligned with your healing journey. To better understand which type of somatic therapy may be most effective for you, you should keep these factors in mind:

• Your primary concern – Are you dealing with experiencing a traumatic event or distress or have you been diagnosed with a mental condition? Different therapies may be more suited to specific struggles – speak to a mental health professional to identify which therapy works for your concern.
• Therapist expertise – The success of any therapy depends on the therapist’s expertise and training, so it’s important to find someone qualified in the specific somatic approach you’re considering.
• Your comfort level – Some people may prefer movement-based approaches such as dance or yoga, while others resonate more with traditional talk therapy.
• Integration with other therapies – If you’re already in therapy, you may want a somatic approach that complements your existing treatment.

Ultimately, the best therapy for you is the one that resonates with your needs and feels most supportive in your healing process. If you’re still unsure about which route to take, it’s best to consult a mental health professional to get more personalized guidance.

Read more: Somatic-Based Therapy: A Beginner’s Guide

What Are the Criticisms of Somatic Therapy?

While research into somatic therapy is promising, more studies are required to fully confirm its effectiveness across different populations. One major criticism of somatic therapy is that its effects can vary widely, with some experiencing significant relief in a relatively short time frame and others requiring additional therapeutic support for safe and effective healing.

Like any form of therapy, somatic exercises can also come with potential side effects. Common somatic exercise side effects include (19, 20):

• Slight changes in breathing patterns
• Feeling more aware of your surroundings
• A sudden or intense emotional release, such as crying or laughter
• Feeling noticeably lighter or as if a weight has been lifted from you
• Vivid dreams or memories related to past trauma or negative experiences
• Physical sensations such as tingling, tightness, or warmth washing over you

It’s important to note that these side effects don’t last forever and can be managed with support from a mental health professional. If you’re experiencing any immediate mental or physical health concerns, reach out to your healthcare provider to get proper guidance.

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How to Make Somatic Therapy Work Effectively for You?

The success of somatic therapy depends on the approach used and the relationship between you and your therapist. A strong, positive, and trusting therapeutic relationship provides the necessary support to comfortably explore emotions and physical sensations safely, which improves your ability to process and heal (21).

To make the most of somatic therapy, you should consider these tips:

• Keep an open mind – Healing is a process and somatic therapy may bring up unexpected emotions or sensations. Remaining open to the experience is key.
• Be consistent – Regular sessions help progress the healing journey and allow your body to adapt to new patterns of awareness and regulation.
• Communicate – Share what is working and what isn’t with your therapist so they can make adjustments that better suit your needs.
• Self-care – Healing takes a lot of mental energy, so supporting yourself with rest, nutrition, and proper relaxation can help you get the most out of therapy.

Frequently Asked Questions

• Who invented somatic therapy?

Austrian psychiatrist and psychoanalyst Wilhelm Reich is widely considered to be the founder of somatic psychology (22). A student of Sigmund Freud, Reich laid the groundwork for understanding the mind-body connection in terms of mental well-being. Many researchers and scholars have since expanded on his work, developing a variety of somatic techniques that are tailored to different healing processes.

• What is the deepest form of somatic therapy?

There isn’t a single “deepest” form of somatic therapy as different approaches may be more effective for different individuals. The most effective form of somatic therapy will depend on your individual needs and the specific issues being addressed, so it’s best to consult your healthcare provider to determine which approach is right for you.

• Is somatic therapy legit?

Yes, somatic therapy is considered a legitimate and effective therapeutic approach, particularly for trauma recovery. While research is still ongoing, many studies have suggested that it has positive effects in addressing emotional dysregulation, trauma, chronic stress, and other mental health difficulties (10, 23).

One main benefit of somatic therapy is that it combines body-based techniques with an increased level of psychological self-awareness. This process can help you better process experiences, events, or emotions that may be difficult to express through words alone.

• Is somatic experiencing scientifically proven?

Somatic experiencing (SE) has shown promising results in scientific studies, but more research is needed to confirm its full range of benefits. A 2021 review found preliminary evidence that SE may help reduce PTSD-related symptoms and somatic symptoms for non-traumatized individuals (8). However, the overall quality of studies has been mixed, with more unbiased studies required to fully establish its effectiveness.

The Bottom Line

Generally, somatic therapy offers a unique, body-centered approach to healing that may be more effective for processing emotions that are too difficult to express through words alone. While some methods have been more extensively researched than others, overall evidence suggesting that somatic therapy may be a valuable tool is growing.

If you’re considering somatic therapy, consulting a qualified mental health professional can help you determine the best approach for your healing journey. Also, don’t forget to check out the BetterMe app for more mental health resources, tips, and support.