A Detailed Guide To Somatic Therapy And Best Exercises For Trauma Recovery

Trauma can leave its mark not only on our minds but also on our bodies. Flashbacks, nightmares, and anxiety are just a few of the ways emotional wounds can manifest. But what if there was a way to heal by talking about our experiences and feeling our way through them? 

Somatic therapy, a robust and growing field within mental health, offers a unique approach to trauma recovery. Rooted in the mind-body connection, It involves breathing, intentional movement, and focusing on different areas to become aware of these sensations. Somatic therapy differs significantly from cognitive behavioural therapy, which forces you to analyse your thoughts. 

This journey of healing isn't limited to the therapy room. Movement is crucial in bodily therapy, offering a safe and empowering way to reconnect with your body and rebuild a sense of agency. In this article, we'll understand somatic therapy, explore its history, the science behind somatic psychotherapy, and the various techniques for somatic trauma therapy. We'll also unveil the somatic exercises for trauma recovery to empower your quality of life. To know more, continue reading.   

Table Of Contents 

1. What Is Somatic Therapy? 

2. Trauma And Somatic Trauma Therapy 

3. What Are Some Somatic Exercises For Trauma? 

4. Somatic Therapy Exercises To Increase Body Awareness 

5. What Is Somatic Psychotherapy? 

6. Expert’s Advice 

7. The Final Say 

8. FAQs 

9. References 

What Is Somatic Therapy? 

It is a form of body-centred therapy that examines the connection between the mind and the body. It utilises both psychotherapy and physical therapy to heal the whole person. Somatic therapy is a type of alternative mental health treatment designed to treat trauma and stress-related disorders, such as post-traumatic stress disorder (PTSD), by examining how the body affects the mind. Somatic therapists use mind-body exercises and other somatic techniques to release pent-up tension that negatively impacts a patient's physical and emotional well-being.   

Unlike other mind-body approaches, such as mindfulness meditation, mind-body stress reduction (MBSR), and mindfulness and self-compassion (MSC), which continue to grow in use, somatic therapy has not become mainstream. Somatic therapy holds that our bodies store and express experiences and emotions and that traumatic events or unresolved emotional issues can become "stuck" inside. 

Also Read: Understanding The 5 Phases of Post-Traumatic Growth  

Somatic Experiencing Therapy 

An alternative therapy that aims to help people heal from trauma. This therapy is based on the principle that trauma becomes trapped in the body, resulting in some of the symptoms that people with PTSD or those who have experienced trauma may experience. Using this method, practitioners work to free the body from stress.   

Many trauma survivors, especially those who have experienced grave physical trauma such as domestic violence or sexual assault, may become detached or detached from their bodies. Somatic experiences help increase awareness of internal experiences (interceptive, proprioceptive, and kinesthetic).   

Somatic experiencing therapy can help people by focusing on how stress and trauma affect the body. It can help people find relief by increasing body awareness, developing ways to release trauma, and relaxing the body. To learn more about how it works and whether it's right for you, let's examine how it works, what it can treat, and what the research says about its effectiveness. 

Trauma And Somatic Trauma Therapy 

The trauma response is a usual, natural way of responding to severely stressful and life-threatening situations. In a split second, your brain and body recognise potential danger and react life-savingly.  

1. Increases Blood Pressure And Heart Rate 

Trauma triggers a natural response in the body to swiftly address threatening situations. This includes heightened blood pressure and heart rate, improving blood flow and focus while diminishing non-essential functions like digestion and reproduction. 

2. Response Mechanism 

This response is popularly recognised as the flight, fight, or freeze response. The brain reacts in one of three ways: it causes us to flee (escape) through avoidance or withdrawal, physically resist our anger, or freeze as a defence against potential danger. The body then automatically returns to its natural steady state, called homeostasis.   

3. Response To Stress 

Sometimes, the brain perceives a threat even when no major one exists. Neurotransmitters (such as adrenaline) and other systems (such as the amygdala or prefrontal cortex) continue to respond to stress. This is how post-traumatic stress disorder (PTSD) and its associated physical and mental symptoms develop. 

4. Adaptation To Physical Changes  

The main goal of somatic trauma therapy is to teach people to adapt to these physical changes through focus and awareness. They become aware of their body's response to emotional experiences, such as traumatic or highly stressful situations. 

What Are Some Somatic Exercises For Trauma? 

Here are some examples of physical exercise techniques you can do anywhere to improve your body awareness and mental health: 

1. Grounding Exercises   

Grounding exercises help people connect with the present moment. They are an effective coping mechanism for people experiencing flashbacks, anxiety, or other symptoms related to trauma. A straightforward grounding technique is to move your body, remembering that you should move comfortably and naturally. This may mean stretching, dancing, or even jumping up and down. Think about how each part of your body feels as you move, from your toes to your head.   

Here is another approach to grounding somatic therapy techniques: Pour water on one's hands and focus on feeling the temperature of your fingertips, palms, and back. Start with cold water and switch to warm water after 1-2 minutes. Think about how your sensations change from cold to warm water.  The most important thing is to focus on the steps and think about the rhythm of your steps, distinguishing how your thoughts are aligned in your mind.  

2. Body Scan   

Body scans improve body awareness and help us understand what is happening in our bodies and where we may be experiencing tension or pain. Find a comfortable position (you can sit, stand, or lie down) and think about how each part of your body feels. Start with your feet and work your way up, taking as much time as you need. 

3. Breathing   

Somatic healing involves understanding the body, including its ability to control breathing. Breathing exercises bring sensory awareness to your neck, diaphragm, chin, shoulders, abdomen and chest as you exhale. Here are some simple physical breath awareness exercises you can try at home: Sit comfortably, close your eyes, breathe, and notice how your body moves. You can feel this breath in your nostrils, chest, and stomach. Notice how it feels to feel your breath moving through your body. 

5. Posture Exercises   

In somatic therapy, posture exercises play a crucial role in addressing the physical manifestations of stress and negative emotions. These exercises help individuals understand the connection between their mental state and physical posture, allowing them to release tension, improve alignment, and cultivate greater body awareness.  

6. Yoga   

Yoga may suit you if you want physical exercise that allows you to relax and unwind. There are many different types of yoga, but most of them involve a variety of physical postures, deep breathing, and relaxation techniques that may help improve overall well-being. Today's most common types of yoga include Hatha, Kundalini, and Vinyasa. 

Also Read: How To Choose The Right Practice Between Nidra And Yoga Nidra?  

Somatic Therapy Exercises To Increase Body Awareness 

Here are some unique physical exercises you can incorporate into your daily routine-