Somatic Experiencing: A Gentle Approach to Healing Trauma
When we go through something stressful or overwhelming, our minds aren’t the only part of us that’s affected—our bodies carry the impact too. You might notice this in tight shoulders, stomach knots, headaches, or feeling “on edge” long after an event is over. Trauma doesn’t just live in our thoughts; it often lingers in the body.
That’s where Somatic Experiencing (SE) comes in.
What Is Somatic Experiencing?
Somatic Experiencing is a body-based therapy created by Dr. Peter Levine. The word somatic means “relating to the body.” Unlike traditional talk therapy that mainly focuses on thoughts and emotions, SE helps you tune into your body’s sensations. These sensations are your body’s way of showing where stress, fear, or trauma might still be “stuck.”
The goal isn’t to relive painful memories but to gently guide your nervous system back into balance, so your body can feel safe again.
Why the Body Matters in Trauma
When we experience something threatening, our nervous system reacts automatically with fight, flight, or freeze responses. Sometimes, if the stress is too much or happens repeatedly, our body doesn’t fully “come down” from that survival mode. This can leave us feeling anxious, on guard, or disconnected from ourselves.
SE helps complete those unfinished stress responses so your system can reset and find calm.
What Does a Session Look Like?
A Somatic Experiencing session is usually gentle and paced slowly. You don’t have to tell your entire story or go into detail about traumatic events. Instead, your therapist might guide you to notice:
Sensations in your body (like warmth, tingling, tightness, or heaviness)
Subtle shifts in breathing or posture
Images, emotions, or movements that naturally arise
We might also go back and forth between something that feels activating (like recalling a stressful situation) and something that feels calming or grounding (like noticing a place in your body that feels neutral or safe). This gentle “pendulation” helps your body release stored tension without overwhelming you.
Examples of Physical Interventions in SE
Somatic Experiencing often includes small, intentional physical practices that help your body discharge tension and restore balance. Some examples might be:
Grounding through the feet: Noticing the contact your feet make with the floor, gently pressing them down, and sensing stability.
Gentle movement: Slowly turning the head, rolling the shoulders, or stretching to see how the body shifts as you release tension.
Orienting exercises: Looking around the room and noticing colors, shapes, and objects to remind the nervous system that you are safe in the present.
Self-touch for containment: Placing a hand over the heart or on the abdomen to bring warmth and reassurance.
Micro-movements: Allowing small impulses, like pushing the hands forward slightly or shaking out the arms, to complete “stuck” fight-or-flight responses.
These physical interventions are always guided at your pace. Even small actions can help the nervous system settle and integrate unfinished stress responses.
A Glimpse Into a Session (Sample Dialogue)
Here’s a simplified example of what an SE moment might sound like:
Client: “When I think about that conversation with my boss, I feel this tightness in my chest.”
Therapist: “Okay, let’s stay with that for a moment. What do you notice as you pay attention to the tightness?”
Client: “It feels heavy… almost like I can’t breathe fully.”
Therapist: “Good noticing. Let’s just allow that heaviness to be there. Do you notice any part of your body that feels a little different—maybe calmer or more open?”
Client: “My feet feel steady on the ground.”
Therapist: “Beautiful. Let’s bring some attention to that sense of steadiness. Notice what happens as you rest with that feeling.”
Client: “The heaviness in my chest feels a little lighter now.”
What Somatic Experiencing Looks Like in Virtual Therapy
SE can be just as effective online as it is in person. During virtual sessions, your therapist may:
Invite you to sit comfortably and check in with your body’s sensations.
Notice together how your posture, breath, or facial expressions shift as you talk.
Guide you to gently move, stretch, or adjust your body if something feels stuck.
Use grounding techniques—like looking around your room or noticing colors and textures in your environment—to help you stay present.
Because SE doesn’t require touch or special equipment, it translates well to a virtual setting. Many clients even find doing SE at home more comforting, since they’re in their own safe space.
What the Research Says
Somatic Experiencing is considered a newer approach compared to more widely researched therapies like CBT or EMDR. However, there is a growing body of research supporting its effectiveness:
Reduced PTSD symptoms: A randomized controlled trial found that people receiving SE had significant reductions in post-traumatic stress symptoms compared to a waitlist control group.
Improved nervous system regulation: Studies show SE helps lower physiological signs of stress, supporting the idea that it restores balance to the nervous system.
Promising for different types of trauma: Research suggests SE may help not only with single-incident trauma (such as an accident) but also with complex or developmental trauma.
While more large-scale studies are needed, the existing research is encouraging and many clients report meaningful improvements in their daily lives, sense of safety, and overall well-being after SE treatment.
Benefits of Somatic Experiencing
Clients often notice:
Feeling calmer and more grounded
Reduced anxiety and hypervigilance
Better connection with their body
Less reactivity to stress triggers
Greater resilience in daily life
Over time, SE can help you feel more at home in your body and more in control of your responses, rather than feeling hijacked by them.
Final Thoughts
Somatic Experiencing is about working with your body, not against it. Healing trauma doesn’t mean erasing the past—it means teaching your nervous system that the danger has passed and it’s safe to move forward.
If you’ve tried talk therapy but still feel like your body holds on to stress or trauma, Somatic Experiencing combined with EMDR, IFS, and the Safe and Sound Protocol may be a supportive next step on your healing journey.
Reach out to Brighter Minds Therapy today to begin your healing journey!
