The Art of Somatic Healing: Reconnecting with the Body for Deep Transformation
What Is Somatic Therapy?
Somatic therapy is a body-centered approach to healing that integrates physical movement, breathwork, and mindfulness to help release stored trauma and emotional distress. Unlike traditional talk therapy, which primarily focuses on cognitive and emotional processing, somatic therapy recognizes that trauma and stress are often held in the body. By working through physical sensations, postures, and movements, individuals can release pent-up energy and rewire their nervous system for greater resilience and well-being (Levine, 2010).
At its core, somatic therapy helps people reconnect with their bodies, understand how emotions manifest physically, and develop tools to self-regulate. Many trauma survivors experience a disconnect from their bodily sensations—what is known as dissociation—as a protective response. Somatic healing gently guides them back to safety within their own skin.
How Does Somatic Healing Help?
Our bodies carry our stories. Research in neuroscience and psychology has shown that trauma isn’t just a psychological experience; it leaves a physiological imprint on the nervous system. Somatic therapy helps individuals process and release this stored tension through movement, breath, and awareness (Van der Kolk, 2014). Some key benefits of somatic healing include:
Reducing chronic stress and anxiety: By working with the body’s natural rhythms, somatic practices help regulate the nervous system and reduce symptoms of hyperarousal and dissociation.
Enhancing emotional regulation: Mind-body techniques teach individuals to recognize their triggers and develop healthier coping mechanisms.
Releasing stored trauma: Movement-based therapies help discharge unresolved trauma that may be causing physical pain, tension, or emotional distress.
Improving overall well-being: Engaging in embodied practices fosters a deeper connection to oneself, leading to increased self-awareness, confidence, and vitality.
The Power of Movement in Somatic Healing
Somatic healing encompasses a range of practices, each designed to support the body in releasing stress and trauma. Some of the most effective movement-based therapies include:
Dance and Expressive Movement
Dance therapy, or Dance/Movement Therapy (DMT), is a powerful way to process emotions and trauma through movement. Instead of verbalizing experiences, individuals express them through the body. Studies show that dance therapy can help reduce PTSD symptoms, depression, and anxiety (Pylvänäinen et al., 2015).
Example: A person recovering from trauma may find that structured dance movements help them reconnect with their body, while freeform dance allows them to express emotions that feel too overwhelming to verbalize.
Yoga for Somatic Healing
Yoga is a well-known somatic practice that combines movement, breath, and mindfulness to calm the nervous system. Trauma-sensitive yoga, developed by researchers like Bessel van der Kolk, focuses on gentle, choice-based movements that empower individuals to feel safe in their bodies (Emerson & Hopper, 2011).
Example: A trauma survivor practicing gentle yoga may use breathwork and body scanning techniques to notice physical sensations without judgment, helping to rebuild a sense of inner safety.
Tai Chi and Qi Gong
These ancient Chinese practices involve slow, flowing movements that cultivate balance, relaxation, and energy flow. Studies suggest that Tai Chi and Qi Gong reduce stress, improve emotional resilience, and enhance mind-body awareness (Wang et al., 2014).
Example: Someone experiencing anxiety may practice Tai Chi to engage in rhythmic, meditative movement, helping to ground themselves in the present moment.
TRE® (Tension & Trauma Releasing Exercises)
Developed by Dr. David Berceli, TRE® is a set of exercises designed to activate the body's natural tremor mechanism, which releases stored stress and trauma (Berceli, 2008).
Example: A person struggling with chronic stress might engage in TRE® exercises to shake off deep muscular tension, leading to a profound sense of relaxation and emotional release.
How to Start Somatic Healing
If you’re interested in exploring somatic healing, start with these steps:
Find a Somatic Therapist or Instructor: Look for a licensed somatic therapist, trauma-sensitive yoga teacher, or movement specialist. Many practitioners offer online and in-person sessions.
Begin with Body Awareness: Start noticing how emotions show up physically—tight shoulders, a clenched jaw, or shallow breathing may indicate stored stress.
Try a Gentle Practice: Engage in mindful movement, such as stretching, dancing, or Tai Chi, without pressure to perform or achieve a specific outcome.
Use Breathwork: Simple breathing techniques, such as diaphragmatic breathing or box breathing, can help regulate the nervous system.
Be Patient and Compassionate: Somatic healing takes time. Approach the process with curiosity and kindness toward your body.
What to Expect in a Somatic Therapy Session
Each somatic therapy session varies based on the practitioner and the individual’s needs, but a typical session might include:
A check-in to discuss emotional and physical sensations.
Guided movement or breathwork exercises to explore bodily sensations.
Techniques such as grounding exercises, self-touch for soothing, or dynamic movement to release stored emotions.
Reflection and integration, where you process what arose during the session.
Somatic healing is a deeply personal and transformative journey. Whether through dance, yoga, Tai Chi, or therapeutic movement, reconnecting with the body allows us to heal beyond words.
Sources
Berceli, D. (2008). The Revolutionary Trauma Release Process: Transcend Your Toughest Times. Namaste Publishing.
Emerson, D., & Hopper, E. (2011). Overcoming Trauma through Yoga: Reclaiming Your Body. North Atlantic Books.
Levine, P. A. (2010). In an Unspoken Voice: How the Body Releases Trauma and Restores Goodness. North Atlantic Books.
Pylvänäinen, P. M., Muotka, J., & Lappalainen, R. (2015). "A Dance Movement Therapy Group for Depression: An Intervention Study." The Arts in Psychotherapy, 42, 38–46.
Van der Kolk, B. (2014). The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma. Viking.
Wang, C., Bannuru, R., Ramel, J., Kupelnick, B., Scott, T., & Schmid, C. H. (2014). "Tai Chi on Psychological Well-being: Systematic Review and Meta-analysis." BMC Complementary and Alternative Medicine, 10(1), 23.
This blog post is part of The Healing Canvas, exploring holistic and creative approaches to mental well-being. If you're interested in somatic therapy or want to integrate more body-based practices into your healing journey, reach out to a certified practitioner or try a class that resonates with you.