Types of Somatic Therapy: How Different Practices Promote Healing

Do you remember a time when your body instinctively reacted to stress, leaving you feeling frozen or overwhelmed?

This response, which is often referred to as “fight, flight, or freeze”, is a natural mechanism your body employs in the face of perceived danger. But for some, this response can often act in overdrive, making them feel worried or stressed constantly. Fortunately, different types of somatic therapy may help directly address this stress response, helping you become more attuned to physical sensations and the emotions that are possibly linked to them.

Here, we’ll cover everything you need to know about the types of somatic therapy and how somatic therapy techniques work in healing the mind-body connection.

What Are the Types of Somatic Therapy?

Somatic therapy involves a range of movement-based practices that are designed to strengthen the mind-body connection, addressing how mental and emotional stress often manifest physically in the body (1).

Nearly all types of somatic therapy are rooted in the belief that your negative emotions may be ‘stuck’ in the body. By recognizing and working with bodily sensations, somatic healing therapy techniques may help you process and heal from trauma, reduce stress or worry, and have the potential to better self-regulate emotions (2).

It’s important to note that different types of somatic therapy can have varying effects based on individual circumstances, health needs, and personal goals. Therefore, it’s essential to consult a healthcare professional to determine which practice is best for you.

There are many subtypes and techniques, so here’s a look at the 5 most common types of somatic therapy for trauma, reducing stress, and strengthening the mind-body connection.

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Somatic Experiencing

Somatic experiencing (SE) is the most common form of somatic therapy that is designed to help individuals process and release trauma, stress, and other negative emotions by focusing on bodily sensations (3). 

Although it was originally developed by trauma expert Dr. Peter Levine in the 1970s to help PTSD and trauma survivors, somatic experiencing therapy techniques have now expanded to help manage non-trauma-related stress through mindfulness, breathwork, and other mind-body practices (2).

This method works by allowing the body to complete its natural stress release process that may have been interrupted during a traumatic or stressful event – otherwise known as the fight, flight, or freeze response (4). It then encourages awareness and gentle release of the physical tension related to these experiences, which may help you return to emotional balance.

Sensorimotor Psychotherapy

Developed by psychotherapist Pat Ogden in the 1970s, sensorimotor psychotherapy (5) aims to bring you back to emotional balance after periods of emotional dysregulation – also referred to as bringing your system back into homeostasis (6).

Sensorimotor therapy recognizes that trauma is often expressed through the body, which makes it particularly effective for those who are healing from traumatic experiences. It directly addresses the mind-body disconnection that frequently results from trauma (7), with many therapeutic interventions focusing on helping you build a deeper awareness of bodily sensations.

The Hakomi Method

Developed by humanistic psychologist Ron Kurts, the Hakomi Method emphasizes the use of mindfulness to uncover and address unconscious beliefs that may influence behavior and emotional well-being (8). It encourages individuals to pay attention to their present-moment experiences without judgment – particularly physical sensations and the emotions that are potentially linked to them.  

By practicing this, you may gain insights into how past experiences have shaped your current reality. Compared to other types of somatic-based therapy, the Hakomi Method takes a gentler approach, which makes it suitable for those who are seeking a more compassionate and empathetic path to healing.

Bioenergetic Therapy

Bioenergetic therapy is based on the premise that emotional stress, trauma, and tension may be stored subtly in the body, focusing on the mind-body connection to restore the natural flow of energy (9). This typically involves somatic therapy exercises that are designed to help you release stored tension through specific, controlled movements (20).

Tapping, or emotional freedom techniques (EFT), is considered a form of bioenergetic therapy that involves tapping on specific acupressure points on the body while focusing on a particular issue, emotion, or stressor (10). This combination of physical stimulation and cognitive focus aims to provide relief from stress and worry by clearing disruptions in the body’s energy system.

Eye Movement Desensitization and Reprocessing (EMDR)

Eye movement desensitization and reprocessing (EMDR) is a specialized form of somatic therapy primarily used to treat trauma and post-traumatic stress disorder (PTSD) (11). This technique uses bilateral stimulation, typically through left-right eye movements, to help you process and reframe traumatic memories.

Importantly, EMDR must be conducted with the assistance of a trained healthcare provider to ensure safety and effectiveness. Current research shows promising results for reducing trauma symptoms when it is used appropriately in well-controlled environments. However, more studies are required to confirm its effectiveness in treating other mental health stressors (12).

Read more: 28-Day Somatic Exercise for Trauma Relief

How Somatic Therapy Works

Somatic therapy works by focusing on the mind-body connection to recognize bodily sensations and release stored stress and trauma (2). Several key components form the foundation of nearly all somatic healing exercises: titration, pendulation, and resourcing.

Titration

Titration involves breaking down overwhelming experiences into smaller, manageable parts (13). Rather than diving into the full intensity of a traumatic memory or emotion all at once, titration allows you to focus on small, specific aspects of the experience.

This method helps prevent re-traumatization (14) and allows you to gradually process your emotions in a healthy way. By working with these manageable pieces, you may build greater resilience and tolerance, making it easier to address more stressful parts of challenging experiences over time.

Pendulation

Pendulation refers to the process of moving between states of discomfort and emotional regulation (13). In somatic therapy, this typically means exploring fluctuations between stressful situations and more neutral or positive feelings to restore emotional balance.

Recognizing these emotional shifts may help you better regulate your responses to stress, understanding that negative emotions are temporary. This process may also help manage the intensity of emotions by allowing you to understand and freely move between states of tension and relaxation.

Resourcing

Resourcing involves identifying and drawing upon both internal and external resources to help manage and process difficult emotions and stressors (13). This may include personal strengths, positive experiences, or any other supportive aspects of your life.

Essential to any trauma-related therapy, resourcing helps you develop a sense of safety to get through tough times. By focusing on memories, feelings, or resources that bring comfort and stability, this technique may be effective in enhancing coping skills while also improving overall emotional well-being. 

How to Practice Somatic Therapy

Before you start somatic movement therapy, it’s important to consult a healthcare provider to ensure it’s right for you. Many somatic therapies require professional guidance, so it’s best not to dive in without proper support – this is particularly important for those who are dealing with PTSD, trauma symptoms, or other mental health concerns.

Once you’ve received the go-ahead from a healthcare professional, somatic experiencing (SE) is typically the safest to do on your own, even in your own home. In addition, these somatic therapy exercises often provide the most immediate relief from stress and worry, so they’re valuable coping skills to keep in your back pocket.

If you decide to try somatic therapy exercises, here are some tips for creating the best environment that facilitates healing and relaxation:

• Choose a quiet space where you feel safe and won’t be disturbed
• Ensure there’s a supportive, trusted person nearby who can provide an extra sense of safety if needed
• Consider using calming aids such as soft lighting, soothing music, or aromatherapy to enhance feelings of relaxation
• Wear comfortable clothing that allows you to move freely and focus on your body’s sensations without judgment or discomfort

How Often Should I Do Somatic Therapy?

The frequency of your somatic exercises should depend on your individual health needs, goals, and life circumstances, as well as any recommendations made by a healthcare provider.

Generally, the more you engage in somatic therapy exercises, the greater the benefits you’ll likely experience (15). For this reason, it may be helpful to start with a couple of days per week and gradually increase the frequency until you find a schedule that works for you.

Remember, these exercises should bring a sense of peace and relaxation – they should never feel like a chore. Always listen to your body and adjust the frequency as needed to keep the practice enjoyable, balanced, and manageable.

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What Are 3 Examples of Somatic Experiencing?

One of the most common forms of somatic therapy – and the form that is most accessible to those who are struggling with non-trauma-related stress – is somatic experiencing. Within this form of somatic therapy, there are numerous subtypes that individuals use to regulate their emotions and bring themselves back to the present moment.

Here’s a look at 3 examples of somatic therapy techniques to consider.

Body Scanning

Body scanning is a somatic practice that involves focusing on different parts of the body, one area at a time, to notice and observe any sensations or discomfort (16). The goal is to recognize physical sensations such as tension, tingling, warmth, or relaxation without trying to change or judge them.

Starting at the top of your head and moving down to your toes (or vice versa), you systematically pay attention to each body part, developing a greater awareness of how stress and emotions manifest physically. By learning to notice these physical sensations, you may better understand how your body holds onto stress and learn to release it more effectively over time.

Mindful Breathwork

Breathing exercises can be highly effective for relieving stress and worry, as they engage the body’s natural relaxation response (17). By focusing on intentional inhales and exhales, you may be able to shift your attention away from stressors, building mindfulness and better emotional regulation skills.

Diaphragmatic breathing is a recommended breathing exercise that involves breathing deeply through the belly rather than the chest, allowing for a complete exchange of oxygen (18). Engaging the diaphragm may improve oxygen delivery to the body and the brain, potentially allowing symptoms of stress and worry to subside faster.

Read more: Somatic Release: Unlocking the Power of Mind-Body Connection for Healing

Somatic Stretching

Somatic stretching is an accessible type of somatic exercise that uses gentle, mindful stretches that focus on releasing tension and improving body awareness (19). Unlike traditional stretching, which often aims to improve flexibility, somatic stretching is about tuning into the body’s sensations and moving in a healing, restorative way. It also imitates pandiculation movements, such as yawning, to calm the body and help you return to emotional balance.

Luckily, somatic stretching is suitable for nearly all fitness levels and can be done anywhere, which makes it a highly practical tool for relieving stress. To make it even more effective, try incorporating diaphragmatic breathing exercises into your stretching routine.

Frequently Asked Questions

• How effective is somatic therapy?

Studies have shown somatic experiencing to be effective for those who are dealing with trauma, worry, stress, and emotion dysregulation (2). By focusing on the connection between the mind and body, somatic therapy may help individuals process emotions and release physical tension in the body.

While there haven’t been a lot of well-designed studies conducted on this subject, and effectiveness varies based on personal circumstances, health needs, and goals, current research on somatic therapy is promising. More studies are required to confirm the overall effectiveness of somatic therapy in treating all symptoms of stress and tension (2). 

• Is somatic therapy evidence-based?

Yes, somatic therapy uses evidence-based practices that are supported by research. While more studies are needed to establish its efficacy across all modalities, many somatic approaches are grounded in psychological principles and have demonstrated positive outcomes in clinical settings, such as somatic experiencing (SE) (2).

• Is there touching in somatic therapy?

Touch may be used in some types of somatic therapy, but it’s not a requirement or standard practice. When touch is involved, it’s always consensual and done in a safe, therapeutic context to help individuals connect with bodily sensations and facilitate healing. 

It’s essential to communicate openly and honestly with your therapist about comfort levels and boundaries regarding touch during somatic therapy sessions.

• How can I do somatic experiencing on my own?

Before engaging in somatic experiencing on your own, always make sure to consult a healthcare provider to ensure it is aligned with your individual health needs and goals. Once you’ve done this, start experimenting with different somatic exercises until you find those that feel comfortable and best for you.

It may also be helpful to set a schedule for somatic therapy exercises, but you should only do this if you feel you may forget to do them consistently. Remember, the more you engage in somatic exercises, the more benefits you’ll likely experience over time.

Types of Somatic Therapy: The Bottom Line

All things considered, different types of somatic therapy may be beneficial for those who are dealing with trauma, worry, or other emotional stressors. The key is to consult a healthcare provider first to determine which type is right for you.

AlAre you looking to dive into somatic exercises but don’t know where to begin? The BetterMe app is packed with guided resources and tutorials that can help support you on your healing journey.