Somatic Healing: How Your Body Holds and Releases Trauma
When we think about trauma, we often associate it with emotional pain or distressing memories. However, trauma is not just something that exists in the mind—it is stored in the body as well. Somatic healing focuses on releasing trauma that is physically held in the nervous system, muscles, and tissues.
If you’ve ever experienced a racing heart, tight shoulders, or stomach discomfort in response to stress, you’ve felt the physical impact of emotions. These bodily responses are the key to understanding somatic healing.
How Trauma Gets Stored in the Body
1. The Nervous System and Trauma
The body’s autonomic nervous system (ANS) controls our fight, flight, freeze, or fawn responses when faced with danger. When trauma occurs—whether a single event or repeated stress—the nervous system can become stuck in survival mode, leading to chronic tension, anxiety, or numbness.
2. Muscle Memory and Body Tension
Trauma often manifests as physical tension in specific areas of the body. For example:
Jaw clenching may indicate suppressed anger or fear.
Tight shoulders and neck can be linked to long-term stress.
Lower back pain may be associated with feeling unsupported or unsafe.
3. Dissociation and Numbness
Some people experience dissociation, where they feel disconnected from their bodies as a protective response. While this can help in the short term, long-term dissociation can lead to emotional numbness and difficulty processing feelings.
How Somatic Healing Works
Somatic healing helps the body release stored trauma by bringing awareness to physical sensations, regulating the nervous system, and encouraging movement. Here are some effective techniques:
1. Breathwork
Deep, intentional breathing signals to the nervous system that it is safe to relax. Techniques like diaphragmatic breathing or box breathing can help release tension and bring awareness to the present moment.
2. Grounding Exercises
Grounding helps reconnect the mind and body by using the senses. Some examples include:
Noticing the sensation of your feet on the floor.
Holding an object and focusing on its texture.
Engaging in slow, mindful movements like stretching.
3. Movement-Based Healing
Trauma can be physically released through movement, such as:
Yoga: Encourages flexibility, deep breathing, and relaxation.
Dance therapy: Allows emotional expression through free movement.
Tai Chi or Qigong: Uses slow, intentional motions to restore balance.
4. Touch and Body Awareness
Gentle touch or massage can help release stored tension. Practices like somatic experiencing therapy encourage noticing body sensations and allowing them to shift.
5. Shaking and Tremoring
Animals naturally shake after experiencing stress to reset their nervous systems. Techniques like TRE® (Tension & Trauma Releasing Exercises) use controlled tremors to discharge built-up energy from the body.
6. Vocalization and Sound Therapy
Humming, singing, or chanting can stimulate the vagus nerve, which plays a key role in calming the nervous system. This helps reduce anxiety and promote relaxation.
