SOMATIC EXERCISES TO RELEASE TRAUMA: RECONNECT, HEAL AND THRIVE

SOMATIC EXERCISES TO RELEASE TRAUMA: RECONNECT, HEAL AND THRIVE

Trauma can leave lasting imprints on both the mind and body. While traditional talk therapy can be effective, somatic exercises offer a unique and powerful way to release trauma stored in the body. These exercises focus on reconnecting with physical sensations, creating safety, and promoting emotional healing. In this post, we’ll explore the best somatic exercises to release trauma and how they can help you reclaim a sense of calm, resilience, and wholeness.

What Is Somatic Therapy?

Somatic therapy is a body-centered approach to healing that focuses on the connection between the mind and body. Unlike traditional therapies that mainly address thoughts and emotions, somatic therapy recognizes that trauma is often stored in the body as physical tension, pain, or discomfort. Through intentional movement, mindfulness, and breathing exercises, somatic therapy helps to release these stored emotions and restore balance to the nervous system.

The Science Behind Somatic Exercises

Trauma activates the body’s stress response, often leaving us stuck in a fight, flight, or freeze state. Over time, this can lead to chronic stress, anxiety, and physical symptoms such as muscle tension or digestive issues. Somatic exercises work by:

Regulating the autonomic nervous system.

Promoting a ventral vagal state of safety and connection.

Releasing trapped energy and tension stored in the body.

Restoring the natural flow of energy for emotional and physical healing.

Top Somatic Exercises to Release Trauma

Here are some of the most effective somatic exercises you can practice to release trauma and promote emotional healing:

1. Grounding Techniques

Grounding exercises help you reconnect with the present moment and feel safe in your body. Try these grounding practices:

Barefoot Walking: Walk slowly on grass, sand, or any natural surface to connect with the earth.

5-4-3-2-1 Technique: Name five things you see, four things you feel, three things you hear, two things you smell, and one thing you taste.

2. Body Scanning

Body scanning is a mindfulness exercise where you bring your awareness to different parts of your body, noticing any sensations, tension, or discomfort.

Lie down or sit comfortably.

Close your eyes and slowly bring your attention to each body part, starting from your toes and moving upward to your head.

Breathe deeply into areas of tension to release stored emotions.

3. Shake It Out

Shaking is a simple yet powerful way to release pent-up energy and tension in the body.

Stand with your feet shoulder-width apart.

Gently start shaking your hands, arms, legs, and entire body.

Allow the movement to become more vigorous if it feels right. Shake for 1-3 minutes and then pause to notice how your body feels.

4. Tension and Trauma Releasing Exercises (TRE)

TRE is a series of gentle exercises designed to activate the body’s natural tremor mechanism, helping to release deep-seated tension and trauma.

Lie on your back with your knees bent and feet flat on the floor.

Slowly lift your hips into a bridge position and lower them back down.

Repeat the movement and allow your legs to tremble naturally.

5. Breathwork for Trauma Release

Breathwork is a powerful tool to calm the nervous system and release trapped emotions.

Box Breathing: Inhale for 4 counts, hold for 4 counts, exhale for 4 counts, and hold for 4 counts.

Diaphragmatic Breathing: Place one hand on your chest and the other on your belly. Breathe deeply into your belly, feeling it rise and fall with each breath.

6. Somatic Movement and Yoga

Gentle, intentional movement can help you reconnect with your body and release tension.

Practice slow, mindful stretches, focusing on how your body feels.

Explore trauma-informed yoga practices that emphasize safety and choice.

Tips for Practicing Somatic Exercises

Create a Safe Space: Choose a quiet, comfortable environment where you feel safe to explore your emotions and sensations.

Go at Your Own Pace: Healing is not linear, and it’s essential to listen to your body and honor its needs.

Seek Support: If intense emotions arise, consider working with a somatic therapist or counselor who can guide you through the process.

Be Patient: Releasing trauma takes time, and small, consistent practices can lead to profound results.

Take Your Healing Further with the Ultimate Somatic Self-Healing Bundle

If you’re ready to dive deeper into somatic healing, we’ve created the Ultimate Somatic Healing Bundle to support you on your journey. This 4-in-1 bundle includes:

The Somatic Self-Healing Guide with step-by-step techniques.

Somatic Therapy Coping Skill Cards to manage stress and emotional overwhelm.

Break Free from Fear Journal Prompts to overcome fear and self-doubt.

Trauma and PTSD Processing Workbook to process trauma and build resilience.

Each resource is thoughtfully designed to help you release trauma, regulate your emotions, and reconnect with your body. Whether you’re new to somatic therapy or looking to deepen your practice, this bundle is your ultimate toolkit for healing.

Click Here to Learn More and Get the Bundle Today!

Somatic exercises are a powerful way to release trauma, reduce stress, and cultivate a sense of safety and connection within yourself. By incorporating these practices into your routine, you can take meaningful steps toward healing and reclaiming your life. Remember, healing is a journey, and you don’t have to do it alone. Explore the resources available in the Ultimate Somatic Healing Bundle and discover how transformative somatic therapy can be for your mind, body, and soul.

Start your healing journey today. You deserve it.

 

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