Trauma is not merely a psychological event; it is an experience that imprints itself deeply within the body, often residing in the muscles, tissues and nervous system long after the mind has attempted to move on. Traditional therapeutic approaches frequently focus on the cognitive and emotional aspects of trauma, but there is a growing recognition of the need to address the physical manifestations of these deep-seated experiences. This is where somatic exercises come into play, offering a pathway to release stored trauma and foster a more holistic form of healing that reconnects the mind and body.

Understanding Somatic Exercises

Somatic exercises are practices that involve mindful movement and body awareness to address the physical impact of trauma. These exercises are based on the understanding that trauma is not just a mental or emotional issue, but a full-body experience that can disrupt the natural connection between our physical and psychological selves. The word “somatic” itself is derived from the Greek word, “soma,” meaning “body,” highlighting the core principle that our bodies are integral to our overall well-being.

The Science behind Somatic Healing

Research in the field of trauma therapy has demonstrated that the body holds on to traumatic memories, often through tension, pain, or a sense of disconnection. When the nervous system becomes dysregulated due to trauma, it can lead to a host of physical and psychological symptoms, such as chronic pain, anxiety, depression, and dissociation. Somatic exercises work by engaging the body in a way that allows these stored memories and tensions to surface and be released, thereby helping to restore balance to the nervous system.

These exercises often involve slow, deliberate movements that encourage a heightened sense of body awareness. This mindful movement helps to bring attention to areas of the body where trauma might be stored, allowing individuals to gently work through these blockages and reconnect with their bodies in a safe and controlled manner.

Personal Insights and Experience

Having personally engaged in somatic exercises, I can attest to their profound impact on the healing process. Through these practices, I have witnessed the transformative power of reconnecting with the body, allowing myself to release the physical manifestations of trauma that I had unknowingly carried for years. The experience is not just about movement; it is a bout cultivating a deeper understanding of how trauma affects the body and learning to listen to the signals our bodies send us.

The Holistic Approach

Somatic exercises are more than just physical movements; they are a holistic approach to healing that acknowledges the interconnectedness of the mind, body and spirit. By engaging in these exercises, individuals can begin to rebuild the relationship between these three aspects of themselves, leading to a more comprehensive and lasting form of healing.

Incorporating somatic exercises into trauma therapy provides a way to address the often-overlooked physical components of trauma. When combined with other therapeutic modalities, such as talk therapy, NLP, or DBT, somatic exercises can offer a powerful and integrative approach to trauma recovery.

Somatic Exercises for Trauma Recovery

To start you on your journey to healing, here are some simple exercises you can do at home to assist you in your recovery process.

1. Body Scanning

Overview: Body scanning is a simple yet powerful mindfulness technique that involves bringing awareness to different parts of your body, noticing sensations, tension, or discomfort, and releasing them. This exercise helps increase body awareness and can be done lying down or sitting comfortably.

How to Practice:

Find a quiet space where you won’t be disturbed and lie down on your back with your arms at your sides and legs uncrossed, or sit comfortably in a chair with your feet flat on the ground.
Close your eyes and take a few deep breaths, allowing your body to relax.
Start by focusing on your toes. Notice any sensations—warmth, coolness, tension, or tingling. There’s no need to change anything; just observe.
Slowly move your attention up through your feet, ankles, calves, knees, thighs, hips, and so on, up through your entire body.
As you focus on each area, consciously relax that part of your body. If you encounter tension, imagine breathing into it and releasing it with each exhale.
Finish the scan at the top of your head, taking a few deep breaths before opening your eyes.

Benefits: Body scanning helps to release stored tension, promotes relaxation, and increases overall body awareness, making it easier to recognize and address physical manifestations of stress or trauma.

2. Grounding Exercises

Overview: Grounding exercises help you reconnect with the present moment and your physical body, particularly useful for those who feel disconnected or “out of body.” One of the simplest grounding techniques is standing with your bare feet on the ground.

How to Practice:

Find a comfortable, quiet place, preferably outside where you can stand on grass, dirt, or sand.
Stand with your feet shoulder-width apart, barefoot if possible, and let your arms hang naturally by your sides.
Close your eyes and take a few deep breaths, feeling the earth beneath your feet.
Imagine roots growing from the soles of your feet deep into the ground, anchoring you to the earth.
Focus on the sensations in your feet—the temperature, texture of the ground, and the pressure of your body weight.
Stay in this position for 5–10 minutes, allowing yourself to feel fully connected and grounded.

Benefits: This exercise helps reduce feelings of anxiety and dissociation, brings awareness back to the present moment, and fosters a sense of stability and safety.

3. Breathwork

Overview: Breathwork involves conscious breathing techniques to regulate the nervous system and reduce stress. Diaphragmatic breathing, or belly breathing, is a simple method that can be practiced anywhere.

How to Practice:

Sit or lie down in a comfortable position. Place one hand on your chest and the other on your abdomen.
Inhale slowly through your nose, allowing your abdomen to rise as you fill your lungs with air. Your chest should remain relatively still.
Exhale slowly through your mouth, feeling your abdomen fall.
Continue breathing deeply and slowly, focusing on the rise and fall of your abdomen. Try to make your exhales slightly longer than your inhales.
Practice for 5–10 minutes, or longer if you have the time.

Benefits: Diaphragmatic breathing calms the nervous system, reduces stress and anxiety, and promotes a sense of relaxation and well-being.

4. Progressive Muscle Relaxation (PMR)

Overview: Progressive Muscle Relaxation is a technique that involves tensing and then slowly releasing different muscle groups in the body. This exercise helps relieve tension and promotes relaxation.

How to Practice:

Find a comfortable, quiet place to sit or lie down. Close your eyes and take a few deep breaths to relax.
Start with your feet. Inhale deeply, and as you do, tense the muscles in your feet by curling your toes and tightening your arches. Hold the tension for 5–10 seconds.
Exhale and quickly release the tension in your feet, noticing the difference between tension and relaxation.
Move up to your calves, tensing the muscles for 5–10 seconds as you inhale, then releasing as you exhale.
Continue this process, working your way up through your thighs, abdomen, chest, arms, hands, neck, and face.
Finish by taking a few deep breaths, enjoying the feeling of complete relaxation.

Benefits: PMR helps to release muscle tension, reduce physical stress, and increase awareness of the connection between mind and body.

5. Mindful Walking

Overview: Mindful walking is a practice that involves walking slowly and deliberately, focusing on the physical sensations of each step. It’s a great way to connect with your body and the environment while calming your mind.

How to Practice:

Find a quiet place where you can walk slowly without distractions. You can practice indoors or outdoors.
Stand still for a moment and take a few deep breaths. Focus on the sensations in your feet and legs as you prepare to walk.
Begin walking slowly, paying attention to each step. Notice how your heel touches the ground first, followed by the ball of your foot, and then your toes.
Feel the shift of weight from one foot to the other, the muscles in your legs engaging, and the movement of your hips and torso.
If your mind starts to wander, gently bring your attention back to the sensations of walking.
Continue walking mindfully for 10–20 minutes, allowing yourself to fully experience the present moment.

Benefits: Mindful walking helps to reduce stress, increase body awareness, and foster a sense of peace and connection with the present moment.