Best Somatic Exercises to Release Trauma from the Body

Have you ever wondered how trauma – whether physical or emotional – can linger in your body long after the experience? It’s something I’ve thought about a lot. These marks, though invisible, often stay with us, manifesting in ways we might not even realize. While many of us turn to talk therapy or medication for healing, there’s one approach that’s often overlooked: somatic therapy. Somatic therapy can be a revelation because it focuses on the body’s natural ability to heal itself, using awareness, movement, and a deep connection to the physical sensations tied to past experiences. In this article, I’ll share some of the most effective somatic exercises to release trauma from the body. These somatic trauma release exercises not only help bring awareness to trauma but also help shift your nervous system, creating lasting healing.

What Exactly Is Somatic Therapy?

Before diving into the somatic healing exercises, I think it’s important to understand what somatic therapy is all about. In short, it’s a holistic approach that focuses on the mind-body connection, aiming to heal trauma by addressing the body’s physical manifestations. Whether you know it or not, your body holds onto emotional experiences – especially trauma – in the form of tight muscles, chronic pain, or even unconscious tension. Through somatic therapy, you can become aware of these sensations and, more importantly, release them.

Somatic Experiencing works by gently guiding the body through specific movements and sensations that allow the nervous system to process and discharge trauma. Somatic experiencing exercises play a key role in this approach, helping people reconnect with their bodies and regulate their emotions. And let me tell you, it’s incredibly transformative. So now that you have a brief understanding of what Somatic Therapy, its time to shed some light on somatic stress release exercises.

5 Somatic Exercises to Release Trauma

When I first started doing somatic therapy exercises, I was amazed by how simple yet profound they were. These exercises help release stress, tension, and trauma from the body, which in turn aids emotional regulation and overall healing. Whether you choose to work with a somatic therapist or practice on your own, here are some of my go-to somatic exercises for trauma:

1. Grounding Exercises

I can’t tell you how grounding exercises have helped me stay present, especially in moments of overwhelm. Grounding is all about reconnecting with the here and now, which is especially crucial when trauma makes you feel disconnected from your body. One of my favourite grounding exercises that I would recommend involves simply standing, with your feet firmly planted on the ground. Just close your eyes, take a few deep breaths, and imagine roots growing from the soles of your feet, anchoring you deep into the earth. It’s incredible how this simple practice can bring your nervous system back into balance.

You can also ground yourself by focusing on your senses. What can you hear, see, touch, taste, or smell? I find this approach incredibly helpful when my mind drifts away from the present moment. It’s all about reorienting yourself to your body and environment.

2. Gentle Movement & Body Scanning

Body scans are a great way to become aware of where trauma might be stored in the body. By mentally scanning the body from head to toe, one can notice areas where tension or discomfort might linger. Just remember one thing, that you don’t have to rush this process. Just lie down in a comfortable position, take slow, deep breaths, and just observe. If you find a tense spot, you may stretch gently or move the body to release that tension.

This practice really helped me and can help you too in developing a stronger awareness of how trauma manifests physically, and it will surely be a great starting point in your somatic practice.

3. Breathwork

Breath is often an overlooked aspect of trauma healing, yet it plays a significant role in regulating the nervous system. One of the best somatic exercises to release trauma that I’ve found particularly useful is the 4-7-8 technique, where you inhale for 4 counts, hold your breath for 7 counts, and exhale for 8 counts. It’s simple, but it instantly calms me down and brings my body into a more relaxed state. It’s like hitting the reset button for my nervous system.

There is one more breath technique called the diaphragmatic breathing. By placing one hand on your chest and the other on your abdomen, you can focus on expanding your diaphragm – not your chest – as you breathe in. This can help your parasympathetic nervous system and can reduce the fight-or-flight response that often gets triggered by trauma. You will never realize how important breathwork is in trauma healing until you start practicing specific breathwork exercises. So go on and start practicing these somatic trauma release exercises.

4. Tapping (EFT – Emotional Freedom Technique)

Emotional Freedom Technique (EFT), also known as tapping, is a somatic healing exercise that combines gentle tapping on specific acupressure points with mindful breathing. This technique helps release emotional blockages and trauma stored in the body.

To practice tapping, start by identifying a specific trauma or emotional issue you want to address. Begin by gently tapping on the top of your head with your fingertips, then move to other key points on your face, chest, and hands. As you tap, acknowledge the emotional or physical sensations you're experiencing. The goal is to bring awareness to the body’s response and help release stored trauma by stimulating these acupressure points.

This technique has incredible power and can help you shift your emotional responses to past trauma.

5. Somatic Touch & Self-Massage

Another somatic exercise to release trauma involves gentle touch and self-massage. Somatic therapy exercises often incorporate touch to help individuals reconnect with their bodies and release tension. By massaging areas of tension – like your shoulders, neck, or lower back – you can reconnect with your body and encourage the release of built-up stress. Self-massage can be especially helpful when you’re struggling with dissociation, helping you tune into your body’s sensations. I love how something as simple as touch can help someone’s nervous system and release trauma from the muscles.

Why Somatic Exercises Are Essential for Trauma Healing

The key to healing trauma lies in addressing the body’s response to traumatic experiences. Traditional therapy methods may focus on cognitive or emotional aspects of trauma, but somatic therapy exercises focus on the physical manifestations of trauma. By engaging in somatic healing exercises, you can help your bodies release stored stress, tension, and trauma, leading to a greater sense of emotional and physical well-being.

For me, somatic exercises have been essential in the healing process because they focus on how trauma lives in the body. The body really is a gateway to healing, and somatic therapy unlocks its potential in such a profound way.

Wrapping It Up

Healing from trauma requires a multi-faceted approach, and somatic therapy can play a crucial part in your journey. Somatic exercises for trauma release, such as grounding, breathwork, tapping, and trauma releasing exercises, offer powerful tools for individuals looking to heal from past experiences.

If you’re ready to explore somatic exercises to release trauma as part of your own healing, I’d love to help guide you and tailor these practices to your unique needs. The path to healing can be challenging, but with the right tools, it’s completely possible to reclaim your peace and well-being.

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