Somatic Therapy: Why Trauma Healing Starts With the Body

Somatic therapy represents a simple shift in how we understand trauma: not just something that lives in your mind but something your body holds onto.

When something overwhelming happens, and we don’t get the chance to run, fight, or ask for help, that energy gets trapped. The body remembers what the mind has pushed aside.

That’s where somatic therapy comes in.

How it Works

Somatic therapy focuses on listening to the body’s signals — the tightness in your chest, the flutter in your belly, the frozen feeling in your limbs — and helping those stuck responses move through.

A therapist might guide you to:

• Notice a body sensation (like tension in your neck)
• Stay with it rather than push it away
• Use breath, movement, or gentle touch to help it release

It’s not about rehashing trauma stories. It’s about giving your body a way to finish what it started — that survival response that got stuck in “on” mode.

This process is sometimes called bottom-up healing: instead of starting with your thoughts, it begins with your body — and lets the calm rise from there.

Somatic approaches vary, but some of the most common include:

• Somatic Experiencing (SE): Created by Dr. Peter Levine, this involves slow, mindful attention to physical sensations and tracking how they shift.
• Sensorimotor Psychotherapy: Combines body awareness with elements of talk therapy.
• Trauma Releasing Exercises (TRE): A set of movements that invite the body’s natural shaking reflex — a powerful, primal way to release tension.

Studies in somatic therapy show positive early results in reducing symptoms of PTSD and chronic stress using somatic treatment. People report:

• Feeling less anxious
• Fewer panic symptoms
• Better sleep
• A sense of finally being “back in their body.”

It’s not yet as widely researched as talk therapy or medication. Still, for many, it fills a gap that other treatments miss — especially for trauma that shows up physically.

If you’ve done the talking and thinking but still feel on edge, somatic therapy might be the missing piece.

It helps you:

• Release the tension your body’s still holding
• Build a stronger sense of safety in your own skin
• React less when stress hits — because your system isn’t already overloaded

It’s about your nervous system doing what it was designed to do — with the right kind of support.

EMDR: Helping the Brain — and Body — Let Go of Trauma

Some memories don’t just fade with time.

They stick.

They replay.

And your body reacts like it’s all happening again.

This is where EMDR comes in — and why it’s one of the most trusted therapies for trauma around the world.

EMDR stands for Eye Movement Desensitisation and Reprocessing. It’s a structured therapy in which you bring up a painful memory while also following a rhythm with your eyes, hands, or sounds.

Sounds strange?

Here’s the thinking: when trauma hits, it often overwhelms the brain’s usual way of filing memories. That’s why you might get flashbacks, body panic, or feel like “it’s happening all over again” — even when you know you’re safe.

EMDR helps the brain finish that filing process — by linking the traumatic memory to a sense of safety. The eye movements (or tapping) create a rhythm that helps you stay present while your brain reprocesses the experience.

You’re not just thinking about the trauma — you’re engaging your body too.

Clients often notice:

• Tingling in their hands
• A warm or buzzing feeling
• A sense of something “lifting” or shifting

These are signs that the body is releasing trauma that’s been stuck. That’s why EMDR is more than just a mental process — it’s a full-body healing experience.

EMDR is one of the most studied trauma therapies. It’s recommended by major health organisations.

Research shows it can:

• Reduce PTSD symptoms significantly
• Help people process painful memories faster than talk therapy alone
• Improve emotional regulation and sleep
• Lower physical stress reactions over time

This makes EMDR a solid option for those who want results that last — not just short-term coping.

Breathwork: A Shortcut to Calm That’s Always With You

There’s a reason we tell people to “just breathe” when they’re upset.

It’s not a throwaway line — it’s biology.

Your breath is the one tool you always have with you. When used correctly, it can calm your nervous system, reduce anxiety, and help your body release trauma — even if you don’t have time for a whole therapy session.

When trauma hits, your body goes into fight-or-flight.

Fast breathing. Tight chest. Racing heart.

And unless that’s interrupted, your system can stay stuck there.

Breathwork helps by doing the opposite:

• It slows your heart rate
• Signals safety to the brain
• Activates your “rest and digest” system
• Rebalances stress hormones like cortisol

In other words — your breath tells your body it’s safe now.

Easy Breathing Techniques to Try

You don’t need an hour or a fancy setup. Just a few minutes a day can help.

Here are some favourites that work well for parents on the go:

• Box Breathing: Inhale for 4, hold for 4, exhale for 4, hold for 4
• Great for resetting after a stressful moment.
• 4-7-8 Breathing: Inhale for 4, hold for 7, exhale slowly for 8
• Helpful before sleep or when anxiety spikes.
• Three-Part Breath: Breathe into the belly →, ribcage, → chest, then exhale in reverse
• Builds awareness and gently shifts the body out of tension.

Even just 5 slow breaths with full attention can start to settle your system.

Studies show structured breathwork reduces:

• PTSD symptoms
• Panic attacks
• Sleep problems
• Generalised anxiety

In one trial, trauma survivors using breath-based practices saw similar improvements to those in talk therapy — with fewer side effects and no cost.

That’s the power of breath. Simple. Free. Always there.

Movement That Heals: Yoga and Gentle Exercise for Trauma Recovery

When life gets overwhelming, we often disconnect from our bodies.

But the body is where trauma gets stored — and it’s also where healing begins.

That’s why movement-based practices like trauma-informed yoga and gentle exercise can be such powerful tools for releasing trauma from the body.

When trauma hits, your body does everything it can to survive.

• Muscles tighten
• Breathing shortens
• The whole system locks down

And sometimes, it stays that way — even when the event has long passed.

Gentle movement gives your body a way to complete those stuck stress responses. It helps you feel safe inside your skin again. And it reminds your nervous system what calm actually feels like.

What’s Different About Trauma-Informed Yoga

This isn’t about flexibility or getting into perfect poses.

It’s about feeling safe and present in your body again.

Trauma-informed yoga:

• Emphasises choice (you’re always in control)
• Avoids physical adjustments (your space is respected)
• Focuses on internal awareness, not appearance
• Combines gentle movement with breath and stillness

A typical session might involve simple poses like a child’s pose, legs-up-the-wall, or gentle standing stretches — with options to pause, breathe, or modify at any time.

Many say they leave feeling more grounded, less reactive, and more emotionally steady — even after tough days.

Not into yoga?

No worries — it’s about finding what works for you. Other helpful practices include:

• Tai Chi or Qigong: Slow, flowing movements that calm the nervous system
• Dance/movement therapy: Express feelings through freeform movement
• Daily walking: Even 10–20 minutes a day helps regulate stress
• Strength training or swimming: Good for burning off adrenaline and releasing tension

What matters most is consistency, choice, and ease.

No pushing. No judgment. Just reconnecting with your body in a way that feels good.

Movement therapies like yoga have been shown to:

• Reduce PTSD symptoms
• Improve mood, focus, and sleep
• Increase body awareness and self-regulation
• Lower muscle tension and physical pain linked to trauma

In one study, women with chronic PTSD who didn’t respond to talk therapy saw significant gains after a 10-week yoga program. It wasn’t about stretching — it was about reclaiming control over their body.

Hands-On Healing: How Touch and Bodywork Can Release Stored Trauma

Some people carry trauma as racing thoughts.

Others carry it in tight shoulders, clenched jaws, or a knot in the gut.

That’s because trauma doesn’t just affect your mind — it lives in your tissues.

And sometimes, the most powerful relief comes from letting the body be cared for — not talked at.

That’s the promise of bodywork and touch-based therapies.

Massage isn’t just about pampering. For trauma survivors, it can be a turning point.

A safe, skilled massage helps:

• Lower cortisol (stress hormone)
• Ease chronic tension
• Trigger the body’s relaxation response
• Rebuild trust in physical touch

In fact, many trauma-informed therapists include gentle bodywork in treatment — not for luxury, but because the body needs to feel safe again.

Acupuncture: An Ancient Therapy, Backed by Modern Science

Acupuncture uses tiny needles at key points to shift energy and balance the nervous system.

The evidence includes:

• One study showed acupuncture outperformed a placebo in reducing PTSD symptoms in veterans
• Others show it can lower anxiety, improve sleep, and calm the brain’s fear centre
• Many people feel emotional release during sessions — a sign of stuck energy moving

Acupuncture is beneficial if you’re not ready to talk yet — or want something gentle to complement your therapy work.

EFT Tapping: A Technique You Can Use Anywhere

Emotional Freedom Technique (EFT), or “tapping,” involves tapping acupressure points with your fingers while focusing on a distressing emotion or memory.

It might look odd. But for many, it works.

Why?

Because you’re calming the body while addressing the emotion — helping the nervous system learn a new response.

Research shows EFT can reduce trauma symptoms, and it’s something you can do:

• In bed
• At work
• When things feel overwhelming

Other Therapies That Help

Depending on what you’re comfortable with, you might also explore:

• Craniosacral therapy (gentle touch to release deep tension)
• Chiropractic or osteopathic care (when trauma is tied to injury)
• Weighted blankets or pressure tools (to soothe and ground at home)

They all share a focus on releasing the trauma the body hasn’t been able to let go of.

Stillness That Calms: Mindfulness, Meditation, and Grounding for Trauma Recovery

If your body’s stuck in high-alert mode, slowing down can feel impossible.

But that’s precisely why stillness matters.

Mindfulness and grounding aren’t about sitting cross-legged on a mountain.

They’re about learning to feel safe in your own skin — even for a few quiet moments.

Why Stillness Is Hard — and Why It’s Worth It

For people with trauma, silence can feel loud.

Stillness can feel unsafe.

But with the right approach, these practices can:

• Lower your baseline stress
• Help you respond calmly instead of reacting
• Build your ability to stay present (even when life’s intense)

Best of all, they’re free, flexible, and can be done in small moments—even in the car before daycare pickup.

You don’t need hours. Just minutes. Try:

• Body Scan Meditation

Close your eyes and move your attention through your body, part by part. Notice tension. Soften gently. Repeat.

• Progressive Muscle Relaxation (PMR)

Tense a muscle group (e.g., shoulders) for a few seconds, then release. Move head to toe. This helps with sleep and panic.

• Grounding with the Five Senses

Look for five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. This will interrupt flashbacks or spirals.

Not everyone loves sitting still — and that’s okay.

Writing down your thoughts (journaling), creating art, or playing music can also help release emotions. These practices are powerful when words don’t come easily.

The goal here isn’t perfection — it’s regulation.

It’s letting your body know, bit by bit, that it’s safe to rest.

Putting It All Together: Your Personal Plan for Releasing Trauma from the Body

There’s no one-size-fits-all when it comes to healing trauma.

And that’s a good thing.

Because your life, your history, and your body are unique.

The key isn’t finding the method. It’s finding your mix — what works for you, with the time and energy you’ve got.

A Quick Recap of What You’ve Learned

Let’s simplify:

• Somatic therapy helps you process trauma through body awareness
• EMDR rewires trauma memories with rhythmic movement
• Breathwork gives you instant tools to calm stress on the spot
• Yoga and movement help you reconnect with a body that’s felt shut down
• Bodywork and acupuncture release tension stored in tissues
• Mindfulness and grounding train your system to come back to the centre

Some methods are better with a therapist. You can use others right now on your own.