When left unaddressed, trauma can take over your well-being and cast a shadow on your quality of life. It may affect your physical and emotional health, relationships, and willingness to step into the world. Many people participate in somatic experiencing therapy to heal.

The somatic nervous system is part of the peripheral nervous system and controls voluntary body movement using skeletal muscles. It is common for trauma to become locked up in these parts of the body. However, you can reclaim your life and experience safety and release from your emotional and physical pain. 

Here is how somatic experiencing therapy works, an overview of its studied effects and other ways you can address trauma in your somatic nervous system.

What Is Somatic Experiencing Therapy?

Somatic experiencing therapy is a unique approach to healing trauma stored in the somatic nervous system. Whereas talk therapy focuses on negative thought processes, somatic experiencing concentrates on physical sensations and responses to trauma triggers and overcoming them.

The process works like this: When chronic or acute trauma activates the body’s natural survival instinct, the body isn’t always able to remove the negative energy altogether. The trapped trauma then leads to symptoms like anxiety, depression, flashbacks and pain. 

While somatic experiencing therapy taps into the felt experience, it doesn’t mean individuals relive the trauma. A trained practitioner facilitates various exercises and guided awareness, allowing people to identify where the trauma is stored. The framework is as follows:

• Sensation: Attuning oneself to bodily sensations.  
• Imagery: A guided imagery practice in which the individual depicts what they feel to the practitioner. 
• Behavior: An observance of the body’s response to the trauma trigger.
• Affect: A display of emotions during the guided experience, including tonal changes and conversational speed.
• Meaning: The outcome of the experience. 

Somatic experiencing therapy is a gradual process that will not fix problems immediately. Like anything, healing requires time and patience. Likewise, it is best to dive into somatic experiencing in addition to other types of therapy. 

Does Somatic Experiencing Work?

Research into somatic experiencing therapy is ongoing. However, experts believe it may be effective in supporting those with trauma, anxiety and depression. According to one study, trauma is an inability to live in the present, whereas healing trauma is imperative to reconcile a mind-body connection — restoring oneself to feel alive again.

In another study, somatic experiencing therapy helped reduce symptoms of PTSD and improve quality of life. In fact, a 2017 study found that 44.1% of people undergoing somatic experiencing moved past their PTSD diagnosis. Individuals can process and let go of trauma trapped within the somatic nervous system by building resilience and learning to cope with stress triggers.

Other outcomes usually include fewer nightmares and flashbacks of the traumatic incident, better emotional regulation, a greater sense of safety and improved mindfulness. 

Other Ways to Release Trauma From the Somatic Nervous System

Because trauma is stored as physical tension, various methods are available to find relief. Combining techniques is also beneficial for gaining a deeper understanding of your trauma, shifting from fight-or-flight to rest-and-digest mode, and developing a positive relationship with your body.

The following are powerful tools for releasing trauma from the somatic nervous system and enhancing one’s well-being.  

Breathwork

Breathwork is one of the most effective ways to address trauma. Concentrating on the breath makes one more aware of the physical sensations they experience. Breathing exercises also induce relaxation by activating the parasympathetic nervous system. 

You can release emotional and physical tension by integrating visualization into your breathwork. For instance, imagine your trauma as a ball — as you breathe, visualize the ball rolling up your body and out of your mouth as you exhale. 

Massage

Massage can relieve muscle tension associated with trauma, inducing safety and stability. It also helps regulate the nervous system through sensory stimulation — you can focus your attention on the physical wonder of touch.

Massage therapists know how to track tension within soft tissues, looking for resistance in various muscle groups. Those with trauma training are better equipped to notice how clients respond to pain triggers or react emotionally. Nevertheless, as the body relaxes, you’ll experience a somatic discharge of the trauma. 

Finding a trauma massage therapist is not the easiest, but there are several resources you can turn to. The American Massage Therapy Association and other platforms have directories you can search through to find someone nearby. Additionally, you’ll want to check for a Trauma Touch Therapy (TTT) certification. TTT means they’ve undergone specialized training for trauma massage. 

Movement

Movement is a great way to unblock negative energy in the body. Some people dance, while others sway their arms and rock their hips. However you decide to do it, the practice can make you more present.

Start by standing with your feet slightly wider than shoulder-length apart. Move your upper body from side to side while staying in one place. Slowly begin moving your whole body with breathing techniques. Of course, shaking or rubbing your hands vigorously and pausing to feel the sensation also works sometimes. 

Grounding

Grounding is a simple technique to bring awareness to your body and the present moment. It provides a greater sense of safety and allows you to regulate emotions. 

While there are several approaches to grounding, they all begin with bare feet firmly planted in place. Some people prefer to do it in their bedroom, while others prefer the feeling of nature, like grass. 

You might say the date and time out loud to remind yourself of where you are in a given moment. Others integrate sensory and visualization exercises — aromatherapy, clenching their fists and letting go, and guided imagery. You could also take note of things you can see, taste, smell, touch and hear while standing. 

Process Traumatic Experiences With Somatic Healing

Somatic experiencing therapy is a helpful way to alleviate a trauma response. While it isn’t the easiest process for some, the outcomes are usually quite positive. Learn about your body with the help of a professional somatic therapist and incorporate other trauma-healing methods into your routine.