Somatic movment for trauma release
We often think of mental health and emotional difficulties as experiences that happen primarily in the mind. However, trauma can also have a strong physical impact. When we experience overwhelming stress, abuse, accidents, or chronic adversity, the nervous system can remain in a heightened state of alert even after the immediate danger has passed. This may affect how we breathe, sleep and respond to everyday situations, sometimes leaving the body feeling tense, restless or easily overwhelmed.
Talking therapy can be invaluable in helping people process difficult experiences and make sense of what has happened. For some people, though, insight does not always address the physical effects of trauma on its own. Somatic movement can complement therapeutic work by bringing attention to bodily sensations and patterns of movement, helping people notice how stress is affecting them physically and become more familiar with their own responses.
What is somatic movement?
Somatic movement refers to practices that focus on our internal experience of the body. Attention is directed towards sensation, breathing, posture and movement, with an emphasis on noticing what is happening from within. This might involve becoming aware of where the body feels tense or settled, how the breath changes in response to stress, or what happens when we slow down and pay closer attention to physical sensations.
For people who have experienced trauma, some bodily responses can feel automatic or difficult to interpret. Becoming more aware of these responses can make them feel more familiar and may help people recognise when stress is beginning to build. Over time, somatic practices can support a greater sense of connection with the body and create more space to respond to physical and emotional cues in a manageable way.
Somatic techniques
There are several techniques used within somatic approaches, and what feels helpful will vary from person to person. These practices are generally introduced gradually, with attention to what feels tolerable and grounding.- Pendulation: This involves gently moving attention between an area of the body that feels relatively comfortable or neutral and an area that feels more tense or unsettled. The process can help us notice that physical sensations shift and change over time, which can make difficult sensations feel more manageable.
- Tremoring or shaking: Shaking can occur naturally after periods of stress. Some somatic approaches incorporate gentle, intentional shaking or movement to help people notice physical activation and allow the body to settle in its own time. This is approached carefully and without trying to force a particular response.
- Vipassana-style body scans: A body scan involves slowly moving attention through different areas of the body and noticing what is present without trying to change it. This can help develop interoceptive awareness, which is our ability to notice and make sense of internal bodily signals.
- Grounding and orienting: Grounding can involve noticing contact with the floor, a chair of another stable surface, while orienting involves taking in the immediate environment. Bringing attention to what is around us can help anchor us in the present moment and support a greater sense of stability when stress feels heightened.
The science behind somatic movement
Interest in body-based approaches to trauma has grown considerably, and research increasingly recognises the close relationship between psychological distress and physical experience. A study published through the British Psychological Society explored somatic and movement-based interventions for people experiencing post-traumatic stress disorder (PTSD) and found evidence that these approaches may help reduce symptoms and support emotional regulation. Research in this area continues to develop, with growing evidence that somatic approaches can help people recognise physical signs of stress and patterns of activation in the body. This awareness may make it easier to notice when the nervous system is becoming overwhelmed and respond in a more manageable way.Somatic movement can be practised gently and does not require intense exercise or a high level of physical ability. By developing greater awareness of how the body responds to stress, it can add a useful physical dimension to therapy and help people understand how past experiences may continue to influence the present.