Somatic Healing for PTSD: Releasing Trauma Through the Body

Somatic Healing for PTSD: Releasing Trauma Through the Body

PTSD is more than just a mental struggle—it lives in the body. Traditional talk therapy can be helpful, but for many trauma survivors, true healing requires addressing how trauma is stored physically. This is where somatic healing comes in.

Somatic healing focuses on reconnecting with the body to release stored trauma, regulate the nervous system, and restore a sense of safety. In this post, we’ll explore how somatic healing works, its benefits for PTSD, and what a somatic session might look like.

Why Somatic Healing for PTSD?

Trauma isn’t just a memory—it’s an experience that gets trapped in the nervous system. When someone with PTSD encounters a trigger, their body often reacts as if the traumatic event is happening all over again. This can cause:

• Chronic muscle tension and pain

• Shallow breathing or breath-holding

• Digestive issues

• Sleep disturbances

• A constant sense of being on edge (hypervigilance)

Somatic healing helps by teaching the body how to process and release these stored responses instead of staying stuck in fight, flight, or freeze mode.

The Science Behind Somatic Healing

Somatic healing is rooted in polyvagal theory, which explains how the nervous system responds to safety and danger. When trauma occurs, the body’s natural ability to regulate itself gets disrupted. Somatic practices help retrain the nervous system to recognize safety again.

By engaging in mindful movement, breathwork, and sensory awareness, the body can complete the stress cycle, meaning it no longer needs to hold onto trauma as a survival response.

What Happens in a Somatic Healing Session?

A somatic healing session is gentle, non-invasive, and focused on body awareness rather than traditional talk therapy. Here’s what a session might include:

Grounding and Nervous System Check-In

• The session begins with a gentle check-in, assessing how your body feels in the present moment.

• You may be guided through breathing exercises to help you settle into the space.

Body Awareness and Tracking Sensations

• The practitioner helps you tune into physical sensations, noticing areas of tension, tightness, or numbness.

• Instead of intellectualizing emotions, you’re encouraged to simply observe how they show up in your body.

Movement-Based Release Techniques

• Gentle movements like shaking, stretching, or rocking can help discharge trapped trauma energy.

• You might be guided through somatic exercises, such as pushing against a surface to regain a sense of personal power.

Breathwork for Nervous System Regulation

• Techniques like diaphragmatic breathing, box breathing, or sighing can activate the parasympathetic nervous system (the body’s “rest and recover” mode).

• Guided breathwork helps release tension stored in the diaphragm, where many trauma survivors unconsciously hold stress.

Titration and Pendulation

• Instead of diving deep into trauma all at once, titration involves slowly working through sensations in manageable pieces.

• Pendulation shifts focus between discomfort and comfort, helping the nervous system learn that distress can be temporary and safely processed.

Integration and Closing

• The session ends with grounding exercises like gentle touch, visualization, or wrapping in a blanket to help you feel safe and present.

• You may be encouraged to journal or rest after the session to allow your body to integrate the work.

Practical Somatic Healing Techniques for PTSD

Even outside of sessions, you can incorporate somatic healing into daily life:

✅ Butterfly Hug – Cross your arms and gently tap each shoulder to create a calming rhythm.

✅ Orienting Exercise – Slowly look around the room, noticing objects and colors, to remind your brain that you are in a safe space.

✅ Progressive Muscle Relaxation – Tense and release different muscle groups to reduce stored tension.

✅ Humming or Chanting – Activates the vagus nerve, which promotes relaxation.

✅ Self-Soothing Touch – Place a hand over your heart or belly and take slow breaths to send signals of safety to your nervous system.

Final Thoughts

Somatic healing offers a powerful, body-based approach to PTSD recovery, helping survivors release trauma without re-traumatization. Whether through guided sessions or daily self-regulation techniques, reconnecting with the body is a vital step in healing.

Book Recommendation: Waking the Tiger: Healing Trauma by Peter Levine—a foundational book on somatic experiencing and how trauma is stored in the body.

Have you tried any somatic healing practices? Let’s discuss in the comments!