Trauma and chronic stress can leave a lasting imprint on the body, often manifesting as physical tension, pain, and dysregulation of the nervous system. Somatic exercises are a powerful set of practices that focus on the body's sensations and movements to release this stored tension and promote healing. Unlike traditional talk therapy, somatic approaches emphasize the physical experience of emotions and trauma. This article, reviewed by our Medical Advisory Board, will introduce you to the principles of somatic exercises and provide examples of how they can be used to alleviate stress and trauma symptoms.
Medically Reviewed: All clinical information on this page has been reviewed for accuracy by Dr. Emily White, RD.
What is Somatic Experiencing?
Somatic Experiencing (SE) is a body-oriented therapeutic model for healing trauma and other stress-related disorders. Developed by Dr. Peter Levine, SE focuses on the bodily sensations (soma) associated with trauma, helping individuals to complete the natural self-regulatory cycles that may have been interrupted during a traumatic event.
Benefits of Somatic Exercises
Engaging in somatic exercises can lead to a range of benefits, including:
- Reduced Stress and Anxiety: By releasing chronic muscle tension and regulating the nervous system.
- Improved Emotional Regulation: Learning to tolerate and process difficult emotions in a healthy way.
- Increased Body Awareness: Developing a deeper connection to physical sensations and internal states.
- Healing Trauma: Addressing the physiological imprints of trauma stored in the body.
Simple Somatic Practices to Try
Here are a few basic somatic exercises you can try to begin connecting with your body and releasing tension:
- Pendulation: Gently shifting your attention between a comfortable sensation in your body and a slightly uncomfortable one, allowing your nervous system to self-regulate.
- Grounding: Bringing your awareness to your feet and the sensation of gravity, helping to anchor you in the present moment.
- Tracking Sensations: Noticing and observing physical sensations in your body without judgment, allowing them to shift and change naturally.