Somatic Therapy: Signs Your Body Is Releasing Trauma

In the quest for healing from trauma, somatic therapy is a unique alternative that emphasizes the connection between mind and body. While this therapeutic approach may not be suitable for everyone, it offers benefits for individuals dealing with PTSD and other mental health conditions by focusing on physical sensations and body awareness. 

Somatic therapy helps release trauma stored in the body, fostering healing through techniques that encourage emotional and physical release. In this blog, you'll discover how somatic therapy can guide you toward understanding and alleviating the physical manifestations of trauma.

What is somatic therapy?

Key points: Somatic therapy centers on the mind-body connection. The belief is emotions and traumatic experiences can become trapped in the body, and somatic therapy helps release this pent-up tension and emotions.

Somatic therapy uses body awareness, breathwork and movement exercises to be more aware of bodily sensations and release stored emotions.

• This type of therapy is often used to treat conditions such as PTSD, anxiety, depression and chronic pain.
• It helps people process and release trauma stored in the body.
• It aids in better emotional regulation by increasing awareness of bodily sensations.
• It can reduce physical symptoms by releasing tension and stress.
• It fosters a deeper connection with your body to promote self-awareness and mindfulness.
• It builds resilience and can help you cope better with future challenges.

Unlike traditional talk therapies, somatic therapy focuses on the body's role in emotional experiences and not just the mind.

• The focus is on relieving tension by being aware of bodily sensations and physical experiences as part of the healing process.
• Although some therapies address trauma, somatic therapy specifically targets how trauma is held in the body, aiming to release it through physical and emotional processing.
• It often involves mindfulness and present-moment awareness, helping you be more attuned to bodily sensations and emotions.

Somatic therapy is administered by a somatic therapist, who typically receives specialized training in somatic therapy techniques.

• Somatic therapists come from various backgrounds and can be psychologists, licensed professional counselors, social workers, marriage and family therapists or bodyworkers.
• This style of therapy dates back to the early 1900s when Wilhelm Reich explored the connection between emotional issues and muscular tension.
• In the 1970s and 1980s, practitioners such as Peter Levine and Pat Ogden further developed the field, introducing techniques that integrate body awareness into trauma therapy.
• Somatic therapy's popularity grew as research increasingly highlighted the interconnectedness of mind and body in mental health.

Somatic therapy techniques

At a glance: Somatic therapy employs a variety of techniques to help individuals connect with and release emotions stored in the body.

Body scanning helps you become aware of physical sensations and tension in the body.

• This practice of slowly bringing your attention to each part of your body helps notice any sensations, tension or areas of relaxation.
• It enhances body awareness and helps identify where you may be holding stress.

Breathwork helps enhance body awareness and promotes relaxation and emotional release.

• Controlled breathing exercises are used to release stored emotions and tension in the body.

Titration involves introducing small, manageable amounts of traumatic material or sensations.

• This tactic prevents you from becoming overwhelmed or retraumatized by the intensity of the emotions or physical sensations.

Pendulation involves guiding clients between states of distress or discomfort and states of calm or safety.  

• By experiencing distress in small, manageable doses and then returning to a state of calm, you gradually increase tolerance for uncomfortable sensations and emotions without becoming overwhelmed.

Resourcing involves identifying and connecting with internal and external resources that provide a sense of safety, strength and support.

• Resources can be internal (positive memories, personal strengths or calming sensations) or external (supportive relationships, pets or comforting objects).

Movement and dance is a tool to explore and express emotions, release tension and enhance the mind-body connection. 

• This is a non-verbal way to unearth emotions that may be difficult to articulate.
• Physical movement helps release muscular tension and stress.

Touch and bodywork allows you to become more aware of bodily sensations to release tension and facilitate emotional healing.

• Bodywork techniques can help release physical tension and stress stored in the muscles and tissues.
• Touch can help access and process emotions that are held in the body.

Mindfulness and meditation helps you become more aware of bodily sensations, thoughts and emotions.

• Mindfulness lets you observe emotions without becoming overwhelmed, which aids in regulating emotional responses and reducing anxiety or stress.
• Meditation allows you to relax, center yourself and deepen your connection to bodily experiences.

Signs your body is releasing trauma

What to know: When the body releases trauma through somatic therapy, you can experience a variety of physical and emotional signs. These signs can vary from person to person, and it's important to process them with the guidance of a trained somatic therapist.

Physical sensations such as tingling, warmth or a sense of energy may occur.

• Some people experience muscle twitching or shaking as tension is released.
• These sensations are often temporary and can indicate that your body is working through and letting go of past stress or trauma.

A sudden emotional release (crying, laughter or anger) is common.

• These feelings may be present without a clear trigger and surface as you release pent-up feelings.
• Allowing these emotions to flow can lead to a sense of relief and emotional clarity, helping you process and integrate past experiences.

Changes in breathing can indicate relaxation and tension release.

• Breathing may become deeper, more rapid or irregular.
• As your breathing normalizes, you may experience increased relaxation and a greater sense of calm.

Feeling lighter or a sense of relief is often reported, as if a weight has been lifted.

• This can occur as the burden of stored trauma is lifted from your body.
• Experiencing a boost in energy can inspire and encourage you to persist on your healing path.

Increased awareness of sensory input can occur as your nervous system recalibrates and becomes more aware of the present moment.

• Sensitivity to sounds, lights or touch indicates your body is responsive to healing.

Fatigue can develop because releasing trauma can be physically and emotionally exhausting.

• You may feel more tired as your mind works through complex emotions and memories.
• Additionally, the trauma release may involve physical sensations or movements that can be tiring.

Vivid dreams or memories may surface related to past trauma.

• Visual images arise as your mind and body work together to process and integrate these experiences.
• Extracting these memories can lead to greater understanding and resolution of past events.

Improvements in mood may appear as feelings of depression and anxiety lessen.

• You may feel more optimistic and have a positive outlook on life when trauma is released.
• Mood enhancements can improve your quality of life and support positive changes in your behavior and relationships.

Next steps: Talk to a health care provider if you’re interested in trying somatic therapy as part of your healing process. You can find a somatic therapist through the United States Association for Body Psychotherapy (USABP). For further reading, check out “The Body Keeps the Score.” 

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