Somatic Work For Trauma – How Body-Based Practices Can Support Recovery

Many people know that trauma can linger in the mind or we can suppress it over time, but fewer realize how trauma can manifest in the body.

Somatic work for trauma bounces off the idea that trauma isn’t only a psychological experience; it’s also a physical one (1). 

After a traumatic event, the nervous system may hold onto stress, tension, and memories long after the moment itself has passed. Somatic approaches offer a gentle, body-based way to reconnect with your mind and body through movement in a safe, supportive way (2).

This article will explore how somatic work can support trauma recovery, what you can expect from the process, and practical tips to help you get started.

What Is The Gentle Power Of Somatic Work For Trauma?

Somatic work refers to body-based practices that focus on internal awareness during movement, thereby strengthening the mind-body connection (2). In the context of trauma, it can help in gradually identifying where unresolved experiences may be stored in the body, offering a safe and supportive way to release these sensations (3).

Unlike traditional talk therapies that focus on discussing events directly, somatic work offers a slower, more compassionate path. It allows you to gently unravel past trauma and process difficult emotions at your own pace, without pressure or pushing yourself past your comfort level (20).

Suppose you’re interested in exploring somatic work for trauma. In that case, it’s best to speak with your healthcare provider for further guidance and personalized recommendations tailored to your individual health needs and goals.

How Can Somatic Work For Trauma Help You?

Somatic work for trauma can have a wide range of benefits for both the mind and body. 

That said, these benefits can vary widely from one person to the next, all depending on your body’s needs and unique experiences.

Some common benefits of doing somatic work for trauma may include –

• Mind-body awareness – Encourages a deeper connection to physical sensations and inner emotions, helping you better notice how your body holds and reacts to stress or past trauma (2).
• Reduced stress – Helps activate the body’s relaxation response, easing feelings of distress or overwhelm by calming the nervous system (4).
• Improved emotional regulation – By noticing and releasing stored tension, you can gain more control over how you respond to triggers or stressful situations (5).
• Greater resilience – Can help you build inner strength and resilience, making it easier to cope with challenges and setbacks (6).
• Reduced tension and discomfort – May provide relief from physical tension or discomfort linked to unresolved emotional experiences (7).

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Which Body-Based Techniques Are Used In Somatic Work?

At the core of somatic practices are mindful movement and body awareness, which both work together to help you reconnect with your mind and body safely and gradually (2). 

Somatic work for trauma typically involves these 3 types of body awareness (8) –

• Interoceptive awareness – Noticing internal sensations and bodily cues such as heart rate, breathing patterns, or muscle tension.
• Exteroceptive awareness – Noticing your surroundings through external sensory input such as touch, sound, or temperature.
• Proprioceptive awareness – Sensing your body’s movement, balance, and position in the space you’re occupying.

In trauma recovery, these are often expanded into more research-informed, structured methods such as Somatic Experiencing (SE), a therapeutic approach developed by trauma expert Dr. Peter Levine (9).

Somatic experiencing focuses on gently releasing trauma in the body with these key trauma-based principles (3) –

• Titration – Gently approaching traumatic memories in small, manageable steps to prevent unnecessary distress or potential re-traumatization.
• Pendulation – Moving back and forth between discussing traumatic memories and states of calm and safety to build a greater sense of resiliency.
• Resourcing – Developing a toolkit of memories, tools, or practices to restore a sense of safety and stability when needed.

Can Somatic Work Release Trauma Stored In The Body?

Somatic work for trauma can help release trauma stored in the body, which may show up in a variety of ways, including chronic pain, hyper-arousal, tension, and more (10).

Rather than forcing you to relive the traumatic event, somatic work focuses on the physical sensations that naturally occur during movement. Over time, this can support somatic trauma release, or the gentle letting go of trauma-related patterns in the body (3, 4).

However, it’s important to remember that this “release” doesn’t always mean dramatic or sudden breakthroughs. For many, it appears as small, subtle shifts that gradually build upon one another to create lasting change and emotional resilience.

Read more: What Is the Best Somatic Meditation to Deal with Stored Emotions?

Why Choose Somatic Work For Trauma Over Talk Therapy?

Each person’s experience with trauma is unique, and so is their path to healing. 

While traditional talk therapy can be effective by processing thoughts and emotions through conversation, some find that it doesn’t always fully resolve the physical imprints that trauma can leave on the body.

This point can be especially true for those overcoming childhood trauma, which can be highly complex to navigate since it occurs during critical stages of development (from birth to 5 years of age (11). 

In these cases, somatic practices such as somatic experiencing or trauma release therapy may help better uncover trauma-related patterns stored deep within the body.

Some examples of somatic therapy used in trauma recovery include –

• Somatic Experiencing (SE) – Helps gradually release unresolved trauma from the body by increasing awareness of physical sensations and gently guiding the nervous system back into balance (9).
• Tension and Trauma Release Exercises (TRE) – A series of physical movements designed to activate natural tremors in the body, helping release deep muscular tension linked to trauma (12).
• Hakomi Method – Mindfulness-centered therapy that uses body awareness and guided techniques to support trauma recovery and emotional growth (13).

While these methods can be powerful, it’s important to remember that somatic work is not a one-size-fits-all solution. Always discuss your options with a qualified healthcare provider to ensure the practice is gentle, supportive, and aligned with your health needs and goals.

How Long Before Somatic Work Shows Results?

The timeline for seeing results from somatic practices can vary widely. 

Some people may notice relief right away, while others may see progress unfold much more gradually over weeks, months, or even years.

Several factors can influence this process, including the type and severity of trauma, when it occurred in life, the presence of support systems in place, and the therapeutic approach being used (14).

It’s also important to remember that healing isn’t always profound, immediate, or linear. 

More often, healing appears in subtle yet meaningful ways, such as sleeping more soundly, feeling calmer in stressful moments, or carrying less tension. Over time, these small changes add up, creating lasting resilience and positive change.

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Are There Self-Guided Somatic Techniques For Trauma?

When healing from trauma, working with a mental health professional who specializes in trauma is an essential first step. That said, self-guided somatic exercises can complement the process and provide additional support between sessions.

After you’ve spoken with a healthcare provider for their guidance and advice, here are some gentle somatic exercises for trauma you can try at home –

• Deep breathing – Slowly inhale through the nose and exhale through the mouth, either to a set of structured counts or at your own natural rhythm (15).
• Body scans – Gradually bringing attention to different parts of the body, noticing any internal sensations with curiosity, not judgment (16).
• Grounding – Using your senses (touch, sound, sight) and environment to anchor yourself in the here and now, connecting with the present moment (17).
• Mindful movement – Gentle movement (e.g., stretching, yoga, walking) with attention to how your body feels internally, not how it looks on the outside (18).

These techniques can be beneficial for easing everyday stress or managing trauma triggers in the moment. For more profound healing, however, it’s essential to work with a qualified mental health professional who can ensure these methods are safe, effective, and suitable for your needs and goals.

Read more: Somatic Release for Anger: A Body-Based Approach to Letting Go

Frequently Asked Questions

• Is somatic work safe for complex trauma?

Somatic work can be a safe option for complex trauma, as long as it’s approached with the guidance of a mental health professional. In this context, we would introduce techniques gradually to avoid overwhelming the body or causing re-traumatization, a somatic principle known as titration (3). 

For this reason, always consult with a trauma-informed professional before jumping straight into any somatic exercises on your own.

• Can you combine somatic work with other therapies?

Yes, many people find that somatic approaches often work well alongside traditional methods such as talk therapy, which can offer a more holistic view of one’s well-being (19). The best way to know what combination of techniques is right for you is to discuss options with your provider to help create a plan that supports your needs and goals.

• What does a typical somatic trauma session look like?

A somatic therapy session can look different for each person depending on their unique situation, but it most often begins with a conversation to check in and establish safety. 

From there, a provider may guide you through a variety of awareness exercises, each designed to meet you where you are, with plenty of room to pause or adjust (3).

Some practitioners may include somatic exercises in a typical somatic trauma session, such as deep breathing, grounding techniques, small movements, and more.

• Are there somatic exercises to avoid after trauma?

While there is no universal answer, specific techniques may feel overwhelming if done without proper guidance. Approaching somatic exercises too quickly can push you outside of your comfort zone, sometimes triggering distress instead of relief. If you’re unsure, it’s best to consult with your provider before attempting any new somatic techniques.

The Bottom Line

Somatic work for trauma can be a powerful way to reconnect with your mind and body while gently releasing trauma-related patterns stored deeply in the body. 

By combining self-guided techniques with the guidance of a trauma-informed professional, you can create a supportive path toward lasting balance and well-being.