The Beginner's Guide To Somatic Healing

Ready to learn more about somatic healing practices–or healing through your body? Whether you have small-t or big-t trauma or C/PTSD, this a healing tool you need to learn.

Somatic healing is a holistic approach that focuses on the mind-body connection. Trauma is not stored in the brain as much as it’s stored in the body! That’s why traditional talk therapy doesn’t work well for trauma; it simply isn’t able to address the root of the problem.

Let’s face it: most of us have some sort of traumatic emotional (or physical) experiences in our past. Learning how to release that trauma out of the body is extremely beneficial to the healing process.

While this is a type of therapy you can do with a practitioner, fortunately there’s also a lot you can do on your own. Today we’re diving into the basics so you can begin your somatic healing journey.

What Is Somatic Healing?

Somatic healing is based on the principle that our bodies hold memories of past experiences, both positive and negative. These memories can manifest as physical symptoms, such as pain, tension, or illness.

By addressing the physical, somatic healing can help release stored trauma and promote healing.

How Does Somatic Healing Help Trauma/PTSD etc?

Somatic healing is essential for those grappling with trauma and complex post-traumatic stress disorder (CPTSD).

Trauma often triggers a fight or flight reaction that we have a difficult time understanding or healing cognitively. (Think a body reaction instead of a thought that triggers a feeling.) Instead of trying to “think” our way to the root of the problem, somatic healing offers a “bottom up” approach and allows us to create safety in the body without having to “think” about what’s bothering us.

Key Elements of Somatic Healing

Creates Body Awareness

Traumatized people (even if it’s “just” emotional) have frequently learned to shut off their body’s knowledge and wisdom as a form of protection. Somatic healing allows you to flick this switch back on in order to cultivate a greater awareness of the body’s sensations, emotions, and reactions.

Improved Mind-Body Connection

Like it or not, our body has a huge effect on our mental state. Instead of fearing this, Recognizing the interconnectedness of the mind and body is essential for effective somatic healing.

Trauma Release

Releasing trauma can allow you to step out of old behavioral patterns, release shame, and step into radical self-acceptance. This will not only improve your relationship to yourself, but also your relationships with other people.

Part Of Deep Self-Care

A lot of these practices simply feel good! While they’re valuable for healing, practices such as meditation, yoga, and mindfulness are also staples in a deeply supportive self-care practice.

A Guide To Somatic Healing: Somatic Healing Techniques

This list of somatic healing practices is meant as a jumping-off point! By no means is it exhaustive. Nor should you feel pressure to try out everything on this list! (Perfectionism isn’t healthy, remember?)

Instead, please find inspiration here and try out the practices that resonate the most with you.

Body Awareness/Movement Techniques:

Somatic Experiencing

Somatic Experiencing is a proprietary therapeutic technique that helps people to both process and release trauma through guided body-based exercises. (Basically, it’s someone putting their hands on you to help you release stored trauma!) This one isn’t DIY so you’ll need to seek out a practitioner to help you.

Shaking/tremoring

In nature, animals get the urge to shake after a scary encounter. But did you know humans should be doing the same thing? It’s like our bodies were designed to literally shake it off. Only problem is, we’re not actually doing it! (Sorry Taylor Swift.)

However, you can make up for lost time. Shaking or tremoring is a way to let your body release that trauma feeling, even if it was from years ago. This is literally what is sound like: either deliberately shaking different parts of your body or using resistance in order to force your legs or arms to tremor.

Body Movement

Any type of body movement can be seen as a somatic practice. So stretch, dance, or jog lightly, paying attention to your body’s signals. What feels good? What doesn’t? What does your body want more of right now?

Yoga

Yoga can also be a powerful tool for somatic healing, combining physical postures, breathing techniques, and meditation to promote relaxation and balance.

They say hips store emotions and I’ve heard countless stories of people in yoga classes who start randomly crying during hip openers! While this can be scary if you don’t understand what’s happening, it’s quite healthy emotionally speaking.

Massage Therapy

Yes, even regular massage can help release tension, reduce pain, and improve overall well-being. Some types of therapeutic massage are designed specifically with this in mind.

Mindfulness Techniques:

Mindfulness Meditation

A simple mindfulness meditation involves paying attention to the present moment or body without resistance or judgment. This can help get you out of fight or flight, reduce stress and improve body awareness.

Temperature Touch

Playing with body sensations can also help somatically. Try alternating cold and warm running water over your hands, focusing on the sensations.

Box Breathing

Box breathing is one of my most used breathwork techniques. To do it: simply inhale for 4 seconds, hold for 4, exhale for 4, hold for 4. For added measure, you can try repeating an affirmation like “calm” or “peace” while you do this.

Tense and Release

Sometimes we’re holding our muscles tense without even realizing it. TO fight this, squeeze each body part tightly (one by one), then slowly release and relax. Notice the difference in the before and after.

Mental Categories Game

Name items in a category (e.g., cities) starting with a specific letter.

Mind Resourcing Techniques:

Safe Space Creation

Deeply imagine a peaceful place where you feel secure in your minds eye. Focus on details like sights, sounds, and smells. Make it as real as possible and then let yourself mentally visit there whenever you feel stressed.

Supportive People visualization

Yes, there are people in your life who love and support you. However, it’s not always possible to see them when we need to! So let’s try a mental exercise that does the trick. Imagine spending time with loved one/s who make you feel safe. Visualize them talking to you, hugging you, or even replay specific memories with them. Go with whatever feels supportive!

Nervous System Regulation Techniques:

The Self-Hug

Hugging yourself can be just as beneficial as getting a hug from someone else. To try it: cross your arms over your chest, mimicking a comforting hug. Hold for as long as needed. (Stroke your arms up and down while you’re here to turn this into a havening practice!)

Body Scan Meditation

A body scan meditation allows you to reconnect with your body sensations. Try it: close your eyes and focus on each body part one by one. Notice any tension you might find and release it through deep breathing or even touching that part with your hand to “ask” it to release.

Benefits of Somatic Healing

Trauma/Emotional Pain Release

Somatic healing helps individuals process and release past trauma (big or small), leading to improved mental and emotional health.

Reduce Stress

It’s simply stressful to be out of sync with your body! Adressing the mind-body connection, somatic healing can help reduce stress and anxiety by fixing the mind-body connection.

Improve Health

Over the long term, stress can create disease. Learning somatic practices helps to release that stress and therefore improves overall health.

Improve Overall Mental Health

By nurturing both the mind and body, somatic healing can promote overall well-being and quality of life.

Important Note

While helpful, these exercises are not a replacement for professional therapy. If needed, I strongly encourage you to seek help from a certified somatic therapist (or a regular therapist) for a more comprehensive approach.

Somatic Healing Basics: Final Thoughts

Somatic healing offers a holistic approach to healing that addresses the mind-body connection. In my opinion, it’s a must-have for any self-healing journey. I hope that the tools you learned today help you on your journey! Be well, my friend.