Trauma doesn’t just live in our minds it’s often stored in our bodies. Whether it’s from a single shocking event or prolonged stress, unresolved trauma can lead to chronic physical tension, anxiety, and emotional numbness. Somatic exercises, an approach that focuses on the mind-body connection, offer powerful tools to help release this stored trauma and promote healing. In this article, we’ll explore what somatic exercises are, how they work, and some simple techniques to help you start releasing trauma from your body today.
What Are Somatic Exercises?
The word “somatic” comes from the Greek word soma, meaning “body.” Somatic exercises are practices designed to help you reconnect with your body’s sensations, helping you release stored tension and emotional blockages caused by trauma. Unlike traditional talk therapies, which focus mainly on the mind, somatic exercises emphasize physical movement, breathing, and awareness to facilitate emotional and psychological healing.
Trauma is often stored in the body, particularly in areas that are tense or where energy gets stuck. For example, a person might experience chronic tension in their shoulders or neck after a stressful event, or feel a sense of tightness in their chest from anxiety. Somatic exercises aim to release these physical manifestations of trauma, enabling you to process and move through difficult emotions that may have been repressed.
How Somatic Exercises Help Release Trauma
Somatic therapy works on the principle that the body and mind are deeply interconnected. By engaging the body in specific exercises and becoming aware of physical sensations, we can access and process emotions that are often beyond the reach of traditional therapy. These exercises help “reboot” the nervous system and promote self-regulation, offering relief from the lingering effects of trauma.
When we experience a traumatic event, our body can go into a state of fight, flight, or freeze. While these reactions are helpful in the moment, they can become ingrained in our nervous system if not properly processed. Somatic exercises help to discharge this stuck energy, allowing the body to return to a state of balance and relaxation.
5 Somatic Exercises to Release Trauma
If you’re looking to start releasing trauma from your body, here are five simple yet effective somatic exercises you can try at home. Remember, these exercises are meant to be gentle and should be practiced in a safe, comfortable environment. If you feel overwhelmed, it’s important to pause and seek professional support if needed.
1. Deep Breathing (Diaphragmatic Breathing)
Breathing is a powerful tool for regulating your nervous system. Deep, diaphragmatic breathing encourages relaxation and helps you reconnect with your body. When you’re stressed, your breath becomes shallow and quick, which can trigger further anxiety. By consciously slowing your breath, you signal your body to relax and reduce the fight-or-flight response.
How to Do It:
- Sit or lie down in a comfortable position.
- Rest one hand on your chest and the other on your abdomen.
- Slowly inhale through your nose, filling your diaphragm (not just your chest) with air.
- Take a moment to hold your breath, then exhale softly through your mouth.
- Repeat for several minutes, focusing on the sensation of your breath moving through your body.
2. Body Scanning
A body scan is a mindfulness technique where you mentally check in with each part of your body, noticing any areas of tension, discomfort, or tightness. This helps increase body awareness and allows you to release stored tension.
How to Do It:
- Close your eyes and take several deep breaths.
- Slowly bring your attention to your feet, then move upwards, focusing on each part of your body (legs, hips, abdomen, chest, arms, neck, and head).
- As you scan each body part, notice any areas of discomfort or tightness. Don’t try to change anything; simply acknowledge the sensations.
- If you find a particularly tense area, breathe into it and imagine it softening with each exhale.
3. Shaking (Trauma Releasing Exercises)
Shaking is a natural way the body releases stored stress and trauma. Animals in the wild often shake off fear or tension after a stressful event. Similarly, human beings can use shaking to release pent-up emotions and restore balance to the nervous system.
How to Do It:
- Stand with your feet shoulder-width apart and your knees slightly bent.
- Begin gently shaking your arms, hands, and legs.
- Gradually increase the intensity of the shaking, allowing your whole body to follow suit.
- Let go of any judgment or self-consciousness just allow your body to move freely.
- Shake for 3-5 minutes, then pause and notice how your body feels.
4. Grounding (Earthing)
Grounding techniques help you reconnect with the present moment and your physical surroundings. When you’re experiencing trauma or anxiety, your mind might feel scattered, but grounding exercises bring you back into your body and the present.
How to Do It:
- Stand or sit in a comfortable position.
- Visualize roots growing from the soles of your feet deep into the ground.
- Focus on the sensations of your feet connecting with the ground beneath you.
- If you’re outside, try walking barefoot on grass or soil to deepen the connection to the earth.
- Take several deep breaths, allowing yourself to feel supported and stable.
5. Movement (Dance or Gentle Stretching)
Movement is an excellent way to release trauma stored in the body. Simple, gentle movements such as stretching or dancing can help bring your body out of a state of tension. The goal is not to push yourself but to move in a way that feels good and supportive.
How to Do It:
- Find a space where you feel safe and comfortable to move.
- Start with gentle stretching, focusing on your breath as you move.
- If you feel comfortable, try spontaneous dancing or moving your body in ways that feel natural. Allow your body to guide you, and don’t worry about how it looks.
- Notice how your body feels before and after the movement. You may feel lighter or more relaxed.
Conclusion: Releasing Trauma and Finding Peace
Somatic exercises offer a transformative path toward healing from trauma. By reconnecting with your body and releasing stored tension, you can begin to heal from the inside out. These practices empower you to take control of your healing journey and support your emotional well-being.
If you’re new to somatic exercises, start slowly and practice with compassion for yourself. With time and consistency, you may begin to notice a reduction in anxiety, improved emotional resilience, and a deeper sense of inner peace.
