In our fast-paced, mind-centered world, it’s easy to think of our bodies as simply the vessels that carry us through life. But they do much more than that—they hold onto our experiences, both joyful and painful. When we go through trauma, it doesn’t just affect our thoughts and emotions. It can leave lasting imprints on the body, showing up as tension, chronic pain, or other physical symptoms long after the event has passed.
We often associate trauma with emotional wounds, but the body remembers what the mind may try to forget. Trauma can keep the nervous system stuck in a survival state, making it difficult to relax, feel safe, or move forward fully. This is where somatic healing comes in—an approach that acknowledges the deep connection between body and mind, helping individuals release stored trauma and move toward true healing.
How Trauma Lives in the Body
When we experience trauma, our nervous system reacts instinctively to keep us safe. This is the fight, flight or freeze response, designed to protect us in moments of danger. Ideally, our bodies return to a balanced state when the threat passes. But if the trauma is overwhelming or unresolved, the nervous system can get stuck on high alert, leading to lasting physical and emotional effects.
Common physical symptoms of stored trauma include:
- Muscle tension or chronic pain (especially in the neck, shoulders, and jaw)
- Digestive issues (such as nausea, bloating, or IBS)
- Difficulty sleeping (trouble falling asleep, nightmares, or frequent waking)
- Anxiety or hypervigilance (feeling on edge or easily startled)
- Emotional numbness or disconnection (feeling detached from yourself or others)
According to trauma expert Dr. Bessel van der Kolk, author of The Body Keeps the Score, trauma is often stored in the body as implicit memories. These are not consciously recalled like regular memories but can be triggered by physical sensations, sounds, or even specific environments. This is why a simple smell, song, or touch can bring up intense emotions seemingly out of nowhere.
The Principles of Somatic Healing
Somatic healing, or somatic experiencing, is a therapeutic approach that focuses on helping individuals reconnect with their bodies to process and release trauma. Unlike traditional talk therapy, which primarily engages the mind, somatic healing works directly with the nervous system and the body’s physical sensations to promote healing.
Key Principles of Somatic Healing
- Body Awareness – Learning to tune into physical sensations without judgment helps reconnect with parts of the body that may have been numbed or ignored due to trauma.
- Resourcing – Creating a sense of internal and external safety by developing grounding techniques and recalling positive experiences.
- Pendulation – Gently moving between moments of discomfort or tension and feelings of safety or ease to help release stored stress without overwhelming the nervous system.
- Discharge and Completion – The body often holds onto trauma when it doesn’t get to complete its natural stress response. Practices like shaking, crying, or deep breathing help the body release tension and restore balance.
How to Release Trauma Through Somatic Practices
Somatic healing can be explored in therapy sessions with trained professionals or practiced at home. Here are a few approaches that help the body process and release stored trauma:
1. Somatic Experiencing (SE)
Developed by Dr. Peter Levine, SE helps individuals process trauma through bodily sensations rather than reliving the event. A trained practitioner guides clients through gentle exercises to notice and release physical tension related to past experiences.
2. Breathwork
Conscious breathing can help regulate the nervous system and reduce stress. Techniques such as diaphragmatic breathing, box breathing, or holotropic breathwork can promote relaxation and help release tension stored in the body.
3. Movement Practices
Since trauma can create physical tension, movement-based therapies can help reconnect with the body and process emotions. Examples include:
- Yoga (especially trauma-informed yoga, which focuses on gentle, mindful movement)
- Tai chi or qigong (slow, flowing movements that encourage relaxation and balance)
- Dance or expressive movement (using movement to process emotions in a nonverbal way)
4. Bodywork Therapies
Hands-on treatments can help release muscle tension and improve nervous system regulation. Some options include:
- Massage therapy (helping relax stored tension and improve circulation)
- Craniosacral therapy (a gentle technique that works with the spine and skull to regulate the nervous system)
- Acupuncture (balancing the body’s energy flow and promoting relaxation)
5. Mindfulness and Meditation
Practicing mindfulness helps increase awareness of emotions and bodily sensations, allowing for a greater connection with the present moment. Techniques such as body scans, guided meditations, and grounding exercises can help bring attention back to the body safely and gently.
The Benefits of Somatic Healing
Releasing trauma through the body can lead to significant emotional and physical relief. Many people experience:
- Less anxiety and emotional reactivity – Emotional responses become more balanced as the body releases stored stress.
- Reduced chronic pain or tension – Stored trauma can contribute to persistent pain, and somatic work can help ease these physical symptoms.
- Improved sleep and relaxation – A regulated nervous system leads to better rest and fewer disruptions.
- A stronger connection with the body – Somatic healing helps individuals feel more present and in control instead of feeling disconnected or stuck in the past.
- Greater resilience and emotional balance – Processing trauma through the body helps individuals regain a sense of inner stability and self-trust.
Healing Is Possible
Somatic healing reminds us that the body isn’t just where trauma is stored—it’s also where healing happens. The same nervous system that holds onto past pain can release it when given the right tools and support.
By gently tuning into your body, working through physical sensations, and using movement or breath to release stored stress, you can move beyond survival mode and into a life of greater ease and connection. Healing isn’t about erasing the past but reclaiming your present.
If you’re ready to explore somatic healing and want professional support, connect with a therapist at Firefly Therapy Austin. We’re here to help you find the best healing path for you.