Fact checked 
We have a team of smart fact checkers. They make sure our content is accurate. They use the best sources like medical journals and government websites. You can find their names and profiles on the articles they check.
Important: This article is for informational purposes only. Please read our full disclaimer for more details.
Trauma isn’t just something that lives in your mind — it often gets stored in your body. When you experience a deeply stressful or frightening event, your nervous system can remain “stuck” in fight, flight, or freeze mode, even long after the danger has passed. This can lead to symptoms like anxiety, muscle tension, chronic pain, sleep disturbances, and emotional numbness.
In this article, we’ll explore how somatic therapy works, whether you can practice it on your own, and five effective somatic exercises to release trauma, supported by science and expert insights.
Can Somatic Therapy Help with Trauma?
Yes — somatic therapy focuses on how trauma manifests in the body rather than just addressing cognitive thoughts. Developed by Dr. Peter A. Levine, the founder of Somatic Experiencing®, this approach teaches you to sense, process, and release trapped energy from traumatic events.
When we go through trauma, our nervous system reacts by activating the sympathetic state — preparing us to fight, flee, or freeze. If this response isn’t fully processed, the body continues to act as if the danger is still present, leading to persistent stress signals.
Somatic therapy helps by:
- Increasing body awareness
- Teaching the nervous system to return to a regulated state
- Releasing stored muscle tension and suppressed emotions
- Reducing symptoms of PTSD, anxiety, and depression
Scientific Insight
A 2017 study published in European Journal of Psychotraumatology found that somatic experiencing significantly reduced PTSD symptoms and improved nervous system regulation in trauma survivors (1).
Can You Practice Somatic Experiencing by Yourself?
Absolutely — while working with a trained somatic therapist is beneficial, many simple somatic exercises can be safely practiced on your own.
Here’s when self-practice works best
- If you experience mild anxiety, stress, or emotional overwhelm
- When you want to build resilience and stay grounded in your daily life
- As a complementary approach alongside therapy or counseling
However, if you have a history of severe trauma, PTSD, or panic attacks, it’s best to consult a licensed somatic therapist to avoid re-triggering past experiences.
5 Somatic Exercises to Release Trauma
These exercises are designed to calm your nervous system, release tension, and help you reconnect with your body in a safe and mindful way.
1. Grounding Through Your Senses
Grounding exercises help you anchor yourself in the present moment and signal safety to your nervous system.
How to Do It
- Sit comfortably and take a slow breath.
- Identify
- 5 things you can see
- 4 things you can touch
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
- Repeat until you feel calmer and more aware of your surroundings.
Why It Works
Trauma often causes dissociation, where you feel disconnected from reality. Grounding re-engages your senses, helping you return to the here and now.
2. Pendulation (Trauma Release Technique)
Developed by Dr. Peter Levine, pendulation involves shifting between uncomfortable sensations and pleasant or neutral sensations to help the body release stored stress safely.
How to Do It
- Sit or lie down in a quiet place.
- Focus on a part of your body that feels tense or uncomfortable.
- Then, shift your attention to a part that feels relaxed or neutral.
- Move back and forth slowly between these sensations.
Why It Works
This gentle back-and-forth teaches your nervous system that it’s safe to experience difficult sensations without becoming overwhelmed.
Science Insight
Research in the Journal of Traumatic Stress (2021) shows that pendulation techniques help reduce hyperarousal and support emotional integration after trauma (2).
3. Somatic Shaking (TRE-Inspired Exercise)
Somatic shaking is based on Tension and Trauma Release Exercises (TRE), which use controlled tremors to release deep muscular tension.
How to Do It
- Stand with your feet shoulder-width apart.
- Begin by gently shaking your arms, shoulders, and legs.
- Allow your body to tremble naturally for 1–2 minutes.
- Pause and take deep breaths to feel the relaxation afterward.
Why It Works
Shaking activates the body’s natural stress-release mechanism, signaling to your brain that the danger has passed.
4. Butterfly Hug Technique
A gentle, self-soothing method often used in trauma therapy to reduce emotional overwhelm.
How to Do It
- Cross your arms over your chest, placing your hands on opposite shoulders.
- Lightly tap your shoulders alternately — right, left, right, left.
- Breathe deeply and focus on the calming rhythm of the taps.
Why It Works
This bilateral tapping engages both hemispheres of the brain, helping regulate emotions and create a sense of safety.
Scientific Backing
A study in Traumatology (2018) found that bilateral tapping techniques like the butterfly hug reduce stress and anxiety by calming the limbic system (3).
5. Deep Belly Breathing
Breathing deeply into your diaphragm signals your body to relax and shift from a stress response to a rest-and-digest state.
How to Do It
- Sit or lie comfortably and place one hand on your stomach.
- Inhale slowly through your nose, letting your belly rise.
- Exhale gently through your mouth, letting your belly fall.
- Continue for 5–10 minutes.
Why It Works
Diaphragmatic breathing stimulates the vagus nerve, which helps calm the nervous system and reduces symptoms of trauma-related anxiety.
Frequently Asked Questions (FAQ’S)
1. How often should I practice somatic exercises?
A. Start with 5–10 minutes daily and gradually increase as you feel comfortable. Consistency is key to long-term healing.
2. Can somatic exercises replace therapy?
A. While these techniques are powerful, they work best as a complement to professional therapy, especially for severe or complex trauma.
3. Are somatic exercises safe for everyone?
A. Yes, most exercises are safe and beginner-friendly. However, if certain techniques trigger intense emotions, pause and seek guidance from a licensed therapist.
Trauma affects both the mind and body, but healing is possible when we address both. Somatic exercises like grounding, pendulation, somatic shaking, the butterfly hug, and deep breathing provide gentle yet effective ways to release stored trauma, calm your nervous system, and reclaim inner peace.
By integrating these practices into your daily routine, you can restore emotional balance, reconnect with your body, and move forward with greater resilience.
