Somatic Trauma Therapy
For decades, trauma was treated mostly through talk: telling the story, analyzing thoughts, and reframing memories. But research has shown that trauma does not just live in the mind, it lives in the body. This is the foundation of somatic trauma therapy, a body-based approach to healing trauma. It works through sensations, movement, and nervous system regulation to restore balance and safety. By learning to sense, release, and regulate these body responses, people can restore safety and resilience.
Key contributors and Ideas
Peter Levine, the creator of Somatic Experiencing, observed that animals in the wild experience life-threatening events yet rarely suffer long-term trauma. The difference, he noticed, is that animals instinctively “shake off” the energy of the threat. Humans, however, often suppress these natural survival responses. As a result, trauma becomes “stuck” in the body. Levine’s work emphasizes gently guiding people to complete those interrupted responses, allowing the nervous system to reset.
Bessel van der Kolk, author of The Body Keeps the Score, has shown through decades of clinical work and brain imaging studies that trauma literally reshapes both the brain and body. Survivors often experience chronic tension, disrupted sleep, digestive issues, or numbness alongside emotional pain. Van der Kolk emphasizes that healing must include body-based practices—such as yoga, movement, breathwork, or body awareness—because trauma cannot be resolved by thought alone.
Gabor Maté, physician and trauma expert, highlights the internal effects of trauma. For him, trauma is not just the external event but the disconnection from the self that follows. Many coping mechanisms, including addictions, are attempts to soothe this disconnection. Healing requires compassion, presence, and a safe reconnection with the body and emotions that were once too overwhelming to feel.
Together, they offer:
Trauma imprints on the body (Bessel).
It disrupts our nervous system survival responses (Levine).
It disconnects us from our authentic selves (Maté).
Somatic Practices for Releasing Trauma
Many of the somatic practices overlaps with meditation in some ways (body awareness, calming, presence). Somatic trauma therapy is more active and intentional about working with the nervous system and stored survival responses.
Pendulation (Peter): moving your focus back and forth between stressful feelings and a sense of safety or calm. Practical steps:
Sit or lie down in a comfortable position.
Bring your attention to an area of your body that feels safe, calm, or neutral. Focus on it for 1–2 minutes.
Gently shift attention to a slightly tense or uncomfortable area (maybe shoulders, stomach, or jaw). Notice sensations without judgment.
Alternate your focus between safe and tense areas, “pendulating” back and forth for 5–10 minutes.
End by returning to your safe area and noticing your breath.
Try move slowly, notice subtle sensations, and avoid forcing anything to change.
Grounding Through Breath and Body (Sensorimotor Psychotherapy): anchors you in the present and reduces hyperarousal.
Stand or sit with feet on the floor, spine straight but relaxed.
Take 3–5 slow, deep breaths. On each inhale, notice your belly expanding; on each exhale, feel your weight pressing into your feet.
Scan your body from head to toe. Notice areas of tension without judgment.
Gently sway, roll shoulders, or lift and release arms. Let your body move small, natural motions.
End with 2–3 deep breaths, feeling your weight in your feet.
Focus on sensation, not thoughts. Let your body guide small movements.
Trauma-Sensitive Yoga Micro-Practice (Bessel) : builds awareness of body and breath, and regulates the nervous system.
Choose 2–3 slow yoga poses that feel safe (e.g., cat-cow, child’s pose, or standing forward fold).
Focus on how each part of your body feels in the pose rather than “perfect alignment.”
Use slow, intentional breath: inhale through the nose, exhale through the mouth.
After 5–10 minutes, lie down or sit, noticing any shifts in tension or calm.
Avoid intense or unfamiliar poses; this is about awareness and regulation, not performance.
