25 Easy Somatic Exercises to Release Trauma for Beginners (2024)

Trauma affects many of us, emerging from events like wars, natural disasters, or personal incidents. The impact from trauma can differ greatly from one person to another. It’s not just the event itself, but how we internalize it that defines its effect on our lives. This is where somatic exercises to release trauma and reconnect with your body comes int. Such exercises offer a path to healing, helping individuals move beyond the challenging aftermath of traumatic experiences.

The consequences of trauma manifest in different ways in different people. Some might find themselves experiencing emotional turmoil, like persistent crying or irritability, while others may experience physical symptoms like chronic fatigue or jumpiness.

This spectrum of responses highlights the necessity for approaches like somatic exercises to release trauma. These exercises are designed to engage the body in the healing process, tapping into its inherent ability to recover and find balance.

In this guide, “25 Easy Somatic Exercises to Release Trauma for Beginners,” you’ll be introduced to a range of exercises specifically curated for those new to this healing journey. These exercises are more than just physical movements; they are gateways to reconnecting with your body’s wisdom and embarking on a path towards regaining your mental and physical well-being.

Whether you’re taking your first steps towards healing or seeking new methods to cope with trauma, these exercises provide an accessible, empowering, and effective way to navigate your recovery journey.

If you don’t want to read the entire guide, feel free to jump right into the exercises, though I highly recommend that you read the post first.

This post includes affiliate links. If you take action and click on one of the affiliate links, I'll earn some extra coffee money to which I can drink while continuing to work on and expand BlissfulLivingHub and supporting your journey - of no extra cost to you!

How trauma can impact different people

Understanding the various ways trauma impacts individuals is crucial in appreciating the effectiveness of somatic exercises to release trauma. The spectrum of trauma’s influence is broad, affecting people both emotionally and physically, often in ways that are interlinked.

Emotional impact

Emotionally, trauma can manifest as excessive crying, a state of irritability, or a continual sense of fearfulness. These emotional responses are not just fleeting reactions; they can persist, deeply ingraining themselves in one’s daily life.

Trauma often replays in the mind through flashbacks, disrupting the present with vivid, intrusive memories of past events. This can lead to nightmares or significant trouble sleeping, impacting an individual’s ability to find rest and recover.

Physical impact

Daily life impact

Trauma not only influences our emotional and physical states, but it also affects our overall functioning in daily life. Beyond the emotional and physical impacts listed in the tables, trauma can alter cognitive abilities, social interactions, and general life satisfaction.

Cognitively, individuals who have experienced trauma might face difficulties with concentration, memory, and decision-making. Traumatic experiences can disrupt normal brain functioning, making it harder to focus on tasks or remember important information.

Decision-making becomes a challenge, as the individual may struggle to weigh options and consequences effectively.

Socially, the impact of trauma can lead to withdrawal or changes in relationships. Trauma survivors might find it hard to trust others, impacting their ability to form and maintain close relationships.

They may also avoid social situations, fearing triggers that could remind them of their traumatic experiences. This social withdrawal can lead to feelings of isolation and loneliness, exacerbating the emotional distress.

What is somatic experiencing & how can it help you connect to your body?

Somatic Experiencing (SE), developed by Dr. Peter Levine, is a therapy approach designed to mitigate symptoms of PTSD and other trauma-related disorders. It operates on the principle that trauma, often manifesting as physical symptoms, is a result of disruption in the autonomic nervous system.

Unlike traditional talk therapies that primarily focus on cognitive processing of trauma, SE emphasizes the bodily sensations and experiences. This method aids individuals in recognizing and releasing trapped physical tensions, a consequence of unresolved fight, flight, or freeze responses during traumatic events.

SE stands apart from traditional talk therapies by emphasizing the body’s physical sensations and experiences. It guides individuals to become more aware of their body’s responses to stress or trauma, fostering a deeper connection with their physical selves.

This process involves mindfully observing bodily sensations and gently exploring areas of tension or discomfort. By doing so, SE aids in releasing the energy trapped from unresolved fight, flight, or freeze responses.

Trauma can lead to a dysregulated nervous system, manifesting in symptoms like anxiety, hyperarousal, or numbness. SE helps individuals develop a greater capacity to manage and tolerate these difficult sensations and emotions. It encourages a gradual and safe reconnection with the body, allowing for a restoration of balance and a sense of calm.

Through this body-centered approach, individuals can achieve a more profound sense of physical presence, reduce trauma-related symptoms, and enhance overall well-being. This connection with the body not only supports trauma resolution but also builds a foundation for long-term emotional and physical health.

Also read:

• Ultimate Guide to the Most Powerful Crystals for Shadow Work

Understanding somatic exercises to release trauma

Somatic healing exercises are a transformative approach to healing trauma that centers on the body, or “soma” in Greek.

These exercises stem from the concept that our bodies hold onto traumatic experiences, affecting our emotions, thoughts, and behaviors. Originating within the spectrum of mind-body therapies, somatic healing represents a ‘bottom-up’ approach.

This means that instead of starting with thoughts or emotions, as many traditional therapies do, somatic healing begins with the body’s experiences and sensations.

Somatic healing exercises, a transformative approach in trauma therapy, were pioneered by Dr. Peter Levine, a renowned expert in stress and trauma. Drawing on his background in medical biophysics and psychology, Dr. Levine observed how animals naturally release stress and trauma through physical actions.

This observation led to the development of Somatic Experiencing (SE), a therapy that focuses on the body’s natural ability to heal and regulate itself after traumatic experiences.

The essence of somatic experiencing

Somatic Experiencing differs from traditional trauma therapies by concentrating on the individual’s bodily sensations, rather than directly engaging with traumatic memories or emotions.

This method is grounded in the belief that trauma symptoms are primarily the result of dysregulation in the body. By addressing these physical responses, SE aims to relieve the emotional and psychological impacts of trauma.

Gentle approach to healing

SE adopts a gentle approach, emphasizing safety and gradual engagement with traumatic memories. The therapy encourages individuals to slowly become aware of their bodily sensations associated with trauma.

This process, conducted carefully and at the individual’s pace, helps to release the pent-up stress and restore a sense of balance within the nervous system.

Reconnecting with the body’s wisdom

The core of somatic healing exercises lies in fostering a deep, conscious awareness of the body’s internal state, or interoception. This awareness is crucial as it connects directly to one’s sense of self, cognitive processes, and decision-making abilities.

SE practices might include body scanning, gentle movements, or focused breathing, all designed to help individuals reconnect with their body’s innate wisdom and healing capabilities.

Through these exercises, individuals can embark on a journey towards regaining their mental and physical well-being.

Recommended books:

Returning Home to Our Bodies: Reimagining the Relationship Between Our Bodies and the World–Practices for Connecting Somatics, Nature, and Social C – Abigail Rose Clarke

Somatic Internal Family Systems Therapy: Awareness, Breath, Resonance, Movement, and Touch in Practice–Endorsed by Top Experts in Therapeutic Healing – Susan McConnell

Your Body is Your Brain: Leverage Your Somatic Intelligence to Find Purpose, Build Resilience, Deepen Relationships and Lead More Powerfully – Amanda Blake

Waking the Tiger: Healing Trauma – Peter A. Levine

Healing Trauma: A Pioneering Program for Restoring the Wisdom of Your Body – Peter A. Levine

Freedom from Pain: Discover Your Body’s Power to Overcome Physical Pain – Peter A. Levine and Maggie Phillips

Somatic Psychotherapy Toolbox: 125 Worksheets and Exercises to Treat Trauma & Stress – Manuela Mischke-Reeds

Are somatic exercises to release trauma an evidence-based approach?

SE is not only a widely recognized therapeutic approach but also an evidence-based practice supported by research. The effectiveness of SE in treating trauma has been the subject of various studies, reinforcing its credibility in the therapeutic community.

Randomized controlled trials (RCTs):

• A significant study conducted by Brom and colleagues in 2017 involved participants undergoing 15 weekly sessions of SE. The results indicated a substantial decrease in the severity of PTSD symptoms and depression among the participants.
• Another RCT by Andersen and collaborators in 2017 compared the effects of SE in addition to traditional treatment for PTSD and chronic pain against treatment as usual. The SE group reported a notable reduction in PTSD symptoms and fear of movement, while both groups observed a decrease in pain and disability.

Understanding the effectiveness of SE

These studies highlight the efficacy of Somatic Experiencing in reducing trauma-related symptoms. What makes SE particularly effective is its focus on the physiological aspects of trauma.

By addressing the body’s dysregulated responses to trauma, SE facilitates a more holistic healing process. This approach aligns with the growing understanding of the interconnectedness of the mind and body in trauma recovery.

SE’s role in modern trauma therapy

The evidence base for Somatic Experiencing® positions it as a reliable and effective modality in the field of trauma therapy. Its growing acceptance and application in therapeutic settings underscore its value as a complementary or alternative approach to traditional trauma therapies.

With its emphasis on bodily awareness and regulation, SE offers a unique pathway for individuals seeking relief from the lingering effects of traumatic experiences.

20 benefits of somatic exercises to release trauma

1. Reduced physical discomfort: Alleviates physical symptoms associated with trauma, such as chronic pain or tension.
2. Decreased psychological distress: Helps in reducing symptoms of anxiety, depression, and emotional distress.
3. Improved stress management: Enhances the ability to cope with and manage stress effectively.
4. Increased emotional regulation: Assists in regulating emotions, leading to fewer instances of emotional overwhelm.
5. Decreased negative affect: Reduces feelings of sadness, anger, or negativity.
6. Enhanced self-awareness: Fosters a deeper understanding and awareness of one’s physical and emotional states.
7. Improved concentration: Assists in improving focus and attention, which may be disrupted by trauma.
8. Increased sense of control: Empowers individuals with a sense of control over their responses and reactions.
9. Enhanced resilience: Builds resilience against future stressors and traumatic events.
10. Improved sleep quality: Aids in resolving sleep disturbances like insomnia or nightmares.
11. Boosted immune system functioning: Can lead to improved overall health and reduced frequency of illness.
12. Enhanced physical well-being: Promotes a greater sense of physical health and vitality.
13. Improved relationships: Helps in developing healthier interpersonal relationships through better emotional regulation.
14. Increased body awareness: Enhances connection and attunement to bodily sensations and needs.
15. Reduced hyperarousal symptoms: Helps in managing symptoms like jumpiness or hypervigilance.
16. Greater emotional stability: Leads to more consistent and stable emotional experiences.
17. Enhanced coping skills: Develops more effective strategies for dealing with challenging emotions or situations.
18. Increased hope and optimism: Fosters a more positive outlook on life and the future.
19. Restoration of trust in self and others: Aids in rebuilding trust that may have been eroded by traumatic experiences.
20. Improved cognitive functioning: Contributes to clearer thinking and decision-making abilities.

How does somatic exercises to release trauma work?

Somatic exercises, like the ones further below, help to release trauma by working on the principle that the body and mind are intricately connected and that trauma is not just stored in our thoughts and emotions but also physically in our bodies.

Nervous system regulation

Trauma can dysregulate the body’s nervous system, keeping it in a constant state of alert or ‘fight, flight, freeze’ mode. Somatic exercises like focused breathing and grounding techniques help to activate the parasympathetic nervous system, which is responsible for ‘rest and digest’ functions. This shift aids in calming the body and reducing the physiological symptoms of trauma.

Releasing stored tension

Traumatic experiences often lead to physical tension and constriction in the body, as muscles contract as part of the stress response. Exercises such as progressive muscle relaxation and rhythmic movement help release this stored tension, allowing the body to relax and let go of the physical imprint of trauma.

Enhancing body awareness

Many people who experience trauma become disconnected from their bodies. Practices like mindful body scanning and yoga enhance interoception – the sense of the internal state of the body. This heightened awareness helps individuals recognize and respond to physical cues associated with trauma.

Processing trauma safely

Techniques like pendulation and titration allow individuals to process traumatic memories or sensations in a controlled, gradual way. By oscillating between a trauma-focused state and a relaxed state, the body learns to cope with and eventually integrate these memories without becoming overwhelmed.

Re-establishing a sense of safety

Trauma can leave individuals feeling unsafe in their own bodies. Exercises like safe space visualization and resourcing help in creating an internal sense of safety and security, which is crucial for healing.

Mind-Body connection

Somatic exercises reinforce the connection between mind and body. Practices like somatic dance therapy and diaphragmatic breathing integrate physical movements with emotional processing, promoting holistic healing.

Empowerment and self-regulation

Engaging in these exercises helps individuals develop skills to regulate their own emotional and physical responses. This empowerment is a key aspect of recovering from trauma.

Releasing traumatic energy

Trauma can lead to an accumulation of energy in the body. Exercises like TRE (Trauma Release Exercises) and qi gong facilitate the release of this energy, helping to alleviate symptoms like anxiety and restlessness.

somatic exercises address trauma by working with the body’s responses and sensations. They help in regulating the nervous system, releasing physical tension, enhancing body awareness, and safely processing traumatic memories.

By doing so, they facilitate a reconnection with the body, promote a sense of safety, and empower individuals in their healing journey.

Is somatic experiencing limited to only mindfulness and breathwork?

A common misconception about Somatic Experiencing therapy is that it revolves solely around mindfulness and breathwork. While these elements are integral components of the practice, SE is a much broader and more dynamic approach to trauma therapy.

These additional methods are integral to the SE process, offering diverse ways to release trauma from the body and helping individuals regain a sense of balance and well-being.

Titration

Titration is a fundamental concept in Somatic Experiencing that involves dealing with traumatic memories or sensations in small, manageable doses. The term ‘titration’ is borrowed from chemistry, where it refers to adding a substance to a solution in careful, measured amounts.

In the context of trauma therapy, it means gradually exposing an individual to elements of their trauma so that it doesn’t overwhelm them.

1. Controlled exposure: Instead of reliving the entire traumatic event in one go, which can be re-traumatizing, titration breaks it down into smaller, more digestible parts. This allows the person to process the trauma bit by bit.
2. Building tolerance: By engaging with traumatic memories or sensations a little at a time, the individual can slowly build up their tolerance. This helps in preventing the flooding of emotions or physical responses that can occur if the trauma is approached too quickly.
3. Empowering the individual: Titration gives control back to the person. They are not pushed into confronting their trauma all at once, but are instead guided through it at a pace they can handle, fostering a sense of empowerment and safety.

Pendulation

Pendulation, another key technique in Somatic Experiencing®, refers to the movement or oscillation between states of trauma-related tension and states of relaxation or well-being.

It is based on the observation that after a traumatic event, an individual’s nervous system can get stuck in a state of hyperarousal or hypoarousal.

1. Oscillation between states: In pendulation, the therapist guides the individual to gently move their attention between sensations of distress (associated with the trauma) and sensations of comfort or neutrality. This helps the body and mind to recognize that they can move out of a traumatic state back into a state of safety.
2. Nervous system regulation: By learning to pendulate, the individual trains their nervous system to self-regulate. It teaches the body that it can survive the stress and distress of the trauma and then return to a state of calm.
3. Building resilience: Pendulation helps build resilience by reinforcing the individual’s ability to withstand traumatic sensations or emotions and then return to a neutral state. This process gradually reduces the intensity of the trauma response.

Both titration and pendulation are vital in the process of healing from trauma as they offer controlled and gentle ways of working through traumatic experiences, focusing on the body’s capacity to recover and maintain equilibrium.

These techniques are integral to Somatic Experiencing and are typically used in conjunction with one another, providing a comprehensive approach to trauma therapy.

Physical movement and body awareness

SE often incorporates gentle physical movements to help release stored trauma in the body. This could include stretching, yoga, or other forms of movement that increase body awareness.

Unlike traditional exercise, these movements are focused more on noticing internal sensations and responses rather than on the external execution of the movement.

Sensory and body scanning exercises

These exercises involve paying close attention to different parts of the body and the sensations they hold. This practice helps in identifying areas where trauma may be physically held and can assist in releasing these tensions.

Resource building

SE therapists help clients identify and cultivate internal and external resources. Resources are anything that helps the individual feel more grounded, safe, and resilient – such as positive memories, supportive relationships, or places where they feel secure.

These resources are then used as anchors during the therapy to help manage and mitigate feelings of overwhelm.

Empowering self-regulation

SE equips individuals with tools to self-regulate their emotional and physical responses to stress. This empowerment is crucial in enabling individuals to manage their trauma symptoms independently over time.

In practice, a SE session might look quite different from traditional therapy sessions that focus on talk therapy and cognitive processing.

A SE therapist can guide a client through a series of body awareness exercises, help them identify and utilize personal resources, or work with them on specific physical movements aimed at releasing tension. The approach is highly individualized, based on the client’s specific needs, responses, and comfort levels.

Is somatic experiencing possible to do without a therapist?

Somatic Experiencing is a therapeutic approach designed to be facilitated by a trained therapist, especially considering its focus on managing and healing from trauma. A therapist’s guidance is critical for several reasons:

1. Professional expertise: SE therapists have specialized training in navigating the complex and often delicate processes involved in trauma recovery. They can skillfully guide the process, ensuring it is safe, effective, and tailored to the individual’s specific needs.
2. Managing intensity: Trauma work can be intense and sometimes unpredictable. A therapist can help manage this intensity, providing support and interventions as needed to prevent re-traumatization or overwhelming the individual.
3. Tailoring the approach: SE therapists are trained to adapt the approach to each individual, responding to their unique reactions and processing patterns. They can adjust techniques in real-time, something that would be challenging to do alone.
4. Creating a safe space: A key aspect of SE is creating a therapeutic environment where individuals feel safe to explore and process traumatic memories. A therapist helps establish and maintain this safe space.

However, there are several aspects of Somatic Experiencing and related self-regulation techniques that individuals can learn and practice on their own. Some of these techniques can include:

1. Body awareness exercises: Simple practices like mindful breathing or body scanning can be done independently to cultivate presence and body awareness.
2. Grounding techniques: Individuals can learn grounding techniques in therapy and then apply them independently whenever they feel dysregulated.
3. Resource development: Identifying and using personal resources for grounding and stability is another aspect that can be practiced alone.
4. Self-soothing strategies: Techniques for self-soothing, such as certain movements or touch, can be effective when practiced individually.

25 somatic exercises to release trauma

1. Focused breathing: Deep, controlled breathing to calm the nervous system.
2. Mindful body scanning: Paying attention to bodily sensations in a sequential manner.
3. Grounding exercises: Techniques to feel more connected to the ground or environment.
4. Progressive muscle relaxation: Tensing and relaxing different muscle groups.
5. Guided visualization: Using the imagination to induce a state of relaxation or safety.
6. Pendulation: Moving attention between sensations of trauma and those of safety.
7. Titration: Gradually exposing oneself to traumatic memories in a controlled manner.
8. Somatic yoga: Yoga that focuses on internal sensations and mindfulness.
9. Walking meditation: Mindful walking to enhance body awareness and grounding.
10. Self-hug: Wrapping arms around oneself for comfort and containment.
11. Soothing touch: Gently placing hands on areas of the body that feel tense or uncomfortable.
12. Somatic drawing: Expressing emotions and sensations through drawing or painting.
13. Body posture awareness: Noticing and adjusting body posture to release tension.
14. Rhythmic movement: Gentle, rhythmic movements to soothe the nervous system.
15. Trauma release exercises (TRE): Specific exercises to release deep muscular patterns of stress.
16. Sensory awareness: Focusing on the five senses to stay present and grounded.
17. Vocal toning: Using the voice to express and release emotions.
18. Somatic imagery: Imagining bodily processes or sensations to promote healing.
19. Orienting: Observing the environment to enhance presence and grounding.
20. Qi Gong: Gentle movements to balance and harmonize the body’s energy.
21. Somatic dance therapy: Using dance and movement to express and process emotions.
22. Diaphragmatic breathing: Breathing deeply into the diaphragm to promote relaxation.
23. Resourcing: Identifying and focusing on internal and external resources for strength.
24. Safe space visualization: Creating a mental image of a safe, peaceful place.
25. Physical pendulation: Using physical movement to alternate between tension and relaxation.

Also read:

• 19 Feminine Embodiment Practices that Will Change Your Life