Exploring Somatic Practices for Healing Trauma: What They Are, How to Do Them, and Their Benefits
When it comes to healing from trauma, it’s important to remember that our bodies play a crucial role in the process. Trauma isn’t just something that happens in our minds; it also affects our bodies. That’s where somatic practices come in. These are body-based techniques that help us release stored tension and trauma, bringing us back to a place of balance and well-being. Let’s dive into what somatic practices are, explore a few popular ones, and talk about how they can benefit you.
What Are Somatic Practices?
Somatic practices for heaing trauma focus on the connection between the mind and body, emphasizing the role of physical sensations and bodily experiences in emotional healing. The word “somatic” comes from the Greek word “soma,” which means “body.” These practices help you become more aware of your body and its signals, allowing you to process and release trauma in a gentle, supportive way.
Trauma can often get “stuck” in the body, leading to chronic tension, pain, or emotional distress. Somatic practices help you reconnect with your body to listen to what it’s trying to tell you and begin the healing process.
Below you will find four somatic practices along information on how to do them.
1. Somatic Experiencing (SE)
Somatic Experiencing is a therapeutic approach developed by Dr. Peter Levine. It focuses on releasing the stored energy of trauma by gently guiding you to notice physical sensations in your body. This practice helps you build awareness of your internal experiences and allows the body to complete its natural responses to traumatic events.
How to Do It:
Working with a trained SE practitioner is ideal, however you can start by sitting quietly and tuning into your body. Notice any sensations—tingling, warmth, tightness, or anything else. Allow yourself to feel these sensations without judgment, and notice if they change or move as you pay attention to them. This can help your body gradually release the stored energy of trauma.
2. Body Scan Meditation
Body Scan Meditation is a mindfulness practice that involves paying attention to different body parts, one at a time. It helps you become more aware of areas where you might be holding tension or stress and encourages relaxation.
How to Do It:
Find a quiet place to sit or lie down. Close your eyes and take a few deep breaths to relax. Start at the top of your head and slowly move your attention down your body—forehead, eyes, jaw, neck, shoulders, arms, and so on—until you reach your toes. As you focus on each area, notice any sensations or tension. Breathe into those areas and allow them to soften and release. This practice can be deeply calming and help you feel more connected to your body.
3. Tension and Trauma Release Exercises (TRE)
TRE, developed by Dr. David Berceli, is a series of exercises designed to activate the body’s natural shaking or tremoring response. This shaking helps release deep muscular tension and trauma stored in the body.
How to Do It:
TRE involves specific exercises that gently fatigue the muscles, particularly in the legs and pelvis, to encourage natural shaking. After performing the exercises, you lie on the ground and allow your body to tremor and shake. This shaking helps release the deep tension held in the muscles, providing a profound sense of relaxation and relief. Learning TRE from a certified practitioner is best to ensure you do the exercises safely and effectively.
4. Grounding Exercises
Grounding exercises are simple yet powerful techniques that help you connect with the present moment and feel more anchored in your body. They are especially helpful when you’re feeling overwhelmed or disconnected.
How to Do It:
A popular grounding exercise is the 5-4-3-2-1 technique. Look around the room and name:
- Five things you can see,
- Four things you can touch,
- Three things you can hear,
- Two things you can smell and
- One thing you can taste.
- This practice helps bring you back to the present moment and calms your nervous system.
The Benefits of Somatic Practices
Reduces Stress and Anxiety
Somatic practices help calm the nervous system, reducing feelings of stress and anxiety. By focusing on the body, you can shift away from the racing thoughts and overwhelming emotions that often accompany trauma.
Releases Stored Trauma
Trauma can linger in the body, leading to physical pain, tension, and emotional distress. Somatic practices help release this stored trauma, allowing you to feel lighter and more at ease in your body.
Improves Body Awareness
Many of us go through life disconnected from our bodies, especially if we’ve experienced trauma. Somatic practices encourage a deeper connection with your body, helping you become more attuned to its signals and needs.
Enhances Emotional Regulation
By learning to recognize and respond to bodily sensations, allowing you to manage your emotions better. This can lead to more emotional stability and greater control over how you respond to stressors.
Promotes Overall Healing and Well-Being
Somatic practices offer a holistic approach to healing that addresses both the mind and body. They help you process trauma deeper, promoting long-term healing and well-being.
Somatic practices are a powerful way to heal from trauma by reconnecting with your body and releasing stored tension and emotions. Whether you try Somatic Experiencing, Body Scan Meditation, TRE, or Grounding Exercises, these techniques can help you feel more grounded, relaxed, and at peace. By incorporating somatic practices into your healing journey, you can take meaningful steps toward recovery and greater well-being.
About the Author
Hope Knosher is the founder of Healthy Living With Hope and Hope’s Yoga. Based in Atlanta, Georgia, she is a Certified E-RYT500 Yoga Teacher, National Board Certified Health & Wellness Coach, & Certified Yoga Therapist with the International Association of Yoga Therapists.
Hope Knosher’s influence in the health and wellness industry is evidenced by numerous publications that have featured her work. These include Reader’s Choice “Best Of Atlanta” by Atlanta Magazine, one of Atlanta’s “Over 40 & Fabulous“ by Best Self Atlanta, the Atlanta Journal-Constitution for her work with cancer survivors, MindBodyGreen, Noteworthy, Mantra Yoga & Health and cover features with Northside Woman and Yoga Magazine
Hope’s weekly yoga classes are open to everyone in Johns Creek, Georgia, and the surrounding area. She also offers corporate yoga & meditation, wellness coaching, and workshops. Hope is a regular guest speaker on Yoga, Mindfulness, and Health & Wellness topics. Learn more about Hope. Contact Hope here or subscribe to future posts here.
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