Did you know trauma can live in your body? Even after doing the mental healing work, trauma can linger and affect your nervous system. Somatic therapy exercises are a powerful way to restore your nervous system, release built-up trauma, and rebalance your mind-body connection, leading to a happier and healthier life. In this article, we’ll explore 13 somatic therapy exercises that help relieve stress and trauma.
What Is Somatic Therapy?
Somatic therapy, pioneered by Dr. Peter Levine in the 1970s, is a body-focused approach to healing. It involves addressing traumatic memories and their effects on the nervous system to regulate the fight-flight-or-freeze response. This practice strengthens the mind-body connection, enabling recovery from trauma on a deeper level.
How Trauma Manifests in the Body
Trauma doesn’t just live in the mind—it can embed itself physically. Recognizing its effects is a crucial step in healing. Here are some common ways trauma manifests:
- Fatigue or insomnia
- Flashbacks or nightmares
- Emotional numbness or avoidance
- Digestive issues
- Chronic pain
- Irritability, frustration, or hypervigilance
- Panic attacks or increased heart rate
- Difficulty concentrating
Benefits of Somatic Therapy
Somatic therapy is not just about addressing trauma—it offers a wide range of mental and physical benefits, including:
- Relieving chronic pain
- Enhancing emotional resilience
- Building self-awareness and self-regulation
- Restoring a balanced nervous system
- Identifying and healing subconscious patterns
13 Somatic Therapy Exercises to Relieve Stress and Trauma
These exercises offer a mix of grounding, self-regulation, and mindfulness techniques to help you process and release stored trauma.
1. Grounding with the 5-4-3-2-1 Technique
Grounding brings you into the present moment, calming the fight-flight-or-freeze response. Use the 5-4-3-2-1 method:
- 5: Name five things you see.
- 4: Name four things you can touch.
- 3: Identify three things you hear.
- 2: Notice two things you smell.
- 1: Focus on one thing you taste.
2. Ice Therapy
Hold a piece of ice in your hand. The intense cold interrupts a stress response, engages your senses, and helps your body relax as you focus on the sensation.
3. Resourcing Visualization
Imagine a comforting place or a person who makes you feel safe. Visualize their presence, the sights, smells, and sounds of the scene, and let that security wash over you.
4. Butterfly Hug
Cross your arms over your chest, resting your hands on your shoulders. Gently tap your shoulders alternately, creating a soothing rhythm that helps regulate emotions.
5. Yoga: Supta Baddha Konasana
Lie on your back with the soles of your feet together and knees open. Place one hand on your heart and the other on your belly. Breathe deeply to release stress.
6. Progressive Muscle Relaxation
Tense and release different muscle groups, starting with your toes and moving upwards. Hold tension for 15 seconds and release for 30 seconds. This helps alleviate physical tension.
7. Labeling Emotions
When overwhelmed, name your emotions out loud: “I feel anxious” or “I feel angry.” Then ask yourself what you need to feel better, such as taking a walk or using a weighted blanket.
8. Standard Body Scan
Sit or lie down, close your eyes, and slowly bring your attention to each part of your body. Start at your toes and work upwards, noticing sensations like tension or warmth. Breathe deeply as you relax each area.
9. Gentle Shaking
Stand up and lightly shake your hands, arms, legs, and torso. This helps release pent-up stress and tension stored in the body.
10. Vocal Toning
Humming, chanting, or repeating a calming mantra helps stimulate the vagus nerve, which plays a key role in regulating your nervous system. Try humming for a few minutes daily to promote relaxation.
11. Sensory Exploration
Explore your environment using your senses. Touch soft textures, smell relaxing scents like lavender, or listen to calming music. Engaging your senses re-centers your mind and body.
12. Safe Touch
Gently press your hands against your chest or wrap yourself in a self-hug. This form of self-touch provides comfort and reassurance, reducing feelings of anxiety.
13. Posture Alignment
Stand in front of a mirror and observe your posture. Notice how emotions like sadness or stress affect your stance. Adjust to an upright position, rolling your shoulders back and relaxing your jaw. This small change can shift your mental state.
How Somatic Therapy Helps Heal
Somatic therapy exercises target trauma stored in the body, helping you move past emotional and physical blocks. By incorporating these exercises into your daily routine, you can improve emotional resilience, self-awareness, and your ability to manage stress.
Healing trauma isn’t a linear process—it’s a journey. Whether practiced with a therapist or at home, somatic therapy offers powerful tools to reconnect with your body, release tension, and foster emotional well-being.
