Have you ever had a moment when a smell, sound, or sensation suddenly took you back to a painful experience? Or felt a physical ache in your body when you were emotionally overwhelmed? That’s because trauma doesn’t just live in your mind—it sets up camp in your body too.
Think of your body as a diary. It doesn’t just record the events of your life; it also captures the emotions, stress, and tension that come with them. While your conscious mind may forget, your body holds onto these memories, sometimes whispering them back to you through discomfort, fatigue, or chronic pain.
The good news? This isn’t a life sentence. Understanding how trauma lives in your body is the first step to releasing it and reclaiming your health. Let’s dive in and explore what’s really happening beneath the surface—and how somatic therapy can help you let go.
How Trauma Lives in the Body
Trauma is sneaky. It doesn’t just stay in the past where it belongs; it weaves itself into your body’s systems, especially the autonomic nervous system. When you experience trauma, your body shifts into survival mode—triggering your fight, flight, or freeze responses. These are your body’s natural ways of protecting you during a crisis.
But what happens when the crisis is over, and your body doesn’t feel safe enough to “reset”? That’s when trauma gets stuck. Instead of processing the experience and moving on, your body holds onto it—sometimes as chronic muscle tension, unexplained aches, or that overwhelming feeling of being on edge for no reason.
For some people, trauma also shows up as “body memories.” You might notice tightness in your chest, an ache in your stomach, or a sensation of heaviness when you think about a particular event. These aren’t random—they’re your body’s way of saying, “Hey, something here still needs attention.”
Why Ignoring the Body Delays Healing
Traditional approaches to trauma often focus on the mind—processing memories, changing thought patterns, or talking things through. While these tools are valuable, they often miss a critical piece of the puzzle: the body.
When you ignore the body’s role in holding trauma, you might find yourself stuck in a loop—mentally understanding your experience but still feeling it physically. This is why you can’t simply “think” your way out of trauma. Healing requires a full-body approach that addresses both the mind and the nervous system.
The truth is, your body holds the key to moving forward. When you listen to it, work with it, and create safety within it, you unlock the possibility of healing in ways you didn’t know were possible.
How Somatic Therapy Releases Trauma from the Body
So, how exactly do you release trauma when it’s no longer just a memory but a feeling deeply lodged in your body? That’s where somatic therapy comes in—a powerful, body-centred approach that helps you gently work with stored trauma to find relief and healing.
Somatic therapy starts with the understanding that your body is wise. It doesn’t just hold onto trauma for no reason—it’s trying to protect you, even if those protective patterns have outlived their usefulness. Through somatic practices, you can begin to teach your body that it’s safe to let go.
Here’s how it works:
Grounding and Regulation
Before diving into deep work, somatic therapy helps you build a foundation of safety. Grounding exercises—like feeling your feet firmly planted on the floor or noticing the support of a chair beneath you—help signal to your nervous system that you’re not in danger anymore. I strongly recommend planting your feet on the grass outside barefoot! These grounding steps are crucial for creating the trust and stability needed for deeper healing.
Body Awareness
Somatic therapy invites you to tune into your body’s sensations without judgment. You might notice tightness in your chest, tingling in your hands, or even a sense of warmth in certain areas. These sensations are your body’s way of communicating—and by simply acknowledging them, you start to unlock the tension and patterns they hold.
Processing and Release
Once you’ve established safety and awareness, somatic therapy gently guides you through releasing stored trauma. This might involve small movements, intentional breathing, or even allowing emotions like sadness or anger to surface. There’s no need to force anything—your body leads the way, and the process unfolds at your own pace.
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The beauty of somatic therapy is that it doesn’t push or retraumatise—it’s a compassionate process that honours where you are and helps you move toward where you want to be.
Practical Ways to Begin Releasing Trauma
You don’t need to be in a therapy session to start working with your body (but it can help a lot). Here are a few simple somatic practices you can try at home to begin releasing trauma and finding calm:
Grounding with the Five Senses
Take a moment to engage each of your senses. Look around and name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This exercise brings you back into the present moment and helps calm an overwhelmed nervous system.
Self-Holding for Safety
Place one hand on your chest and the other on your stomach. Take slow, deep breaths, and imagine your hands offering comfort and support. This simple act can help soothe your body and remind you that you’re safe.
Shaking It Out
Animals shake off stress after a threat has passed—and humans can too! Stand up, loosen your body, and gently shake your arms, legs, and torso. This playful movement helps release tension and reset your nervous system. Pop over to this guided Stretch, Shake and Sigh practice for a guided walk through.
Breathing for Calm
Try the 4-7-8 breathing technique: inhale through your nose for a count of 4, hold for 7, and exhale slowly through your mouth for 8. Repeat this a few times to help your body relax and shift into a state of ease. If you cannot control your breath, how can you expect to control any other aspects of your life. Practice makes perfect!
These practices aren’t about solving everything overnight—they’re about building small, manageable steps toward healing. The more you practice, the more your body will learn to feel safe again.
Releasing Trauma is Possible
Trauma isn’t just “all in your head.” It’s in your body—woven into your muscles, your nervous system, and even the way you move through the world. But here’s the good news: just as trauma can be stored, it can also be released.
With somatic therapy, you can reconnect with your body, work through stored experiences, and find a sense of freedom you may have thought was out of reach. Healing is a process, but every step you take brings you closer to feeling whole again.
Are You Ready to Begin?
If you’re ready to explore somatic therapy and release the trauma your body has been carrying, I’d love to guide you. Book a session with me at www.therapysomatic.com or connect with me on Instagram @wholebodytherapist. Let’s take this journey together—your body deserves it.
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