Some Common Somatic Therapy Techniques

Somatic therapy is a holistic therapeutic approach that connects the mind and body. It’s rooted in the idea that trauma and chronic stress often manifest physically. Somatic therapy explores how the body stores and expresses emotions, often in the form of tension, pain, or disconnection. Here are some common techniques used in somatic therapy and how they contribute to the healing process.

Body Awareness

One of the foundational techniques in somatic therapy is developing body awareness. Many people are disconnected from how their body feels, especially those with trauma or chronic stress. Body awareness exercises encourage clients to pay attention to what is happening physically—tension in the muscles, tightness in the chest, or an overall feeling of restlessness. Body awareness not only grounds clients in the present moment but also allows for the release of suppressed emotions.

In sessions, therapists might ask clients to close their eyes and scan their bodies, focusing on different areas and noticing how they feel. For example, they might tune into how their shoulders feel or whether their breathing is shallow or deep. By becoming more attuned to physical sensations, clients learn to recognize how their bodies respond to emotional stress.

Breathwork

Breathwork is a powerful technique because it directly influences both the body and the nervous system. Many people unknowingly adopt shallow or irregular breathing patterns in response to stress, anxiety, or trauma. This type of breathing only makes stress worse. Conscious breathing practices help to regulate the nervous system and restore balance.

During a session, the client might practice deep, diaphragmatic breathing, where the breath is drawn into the belly, rather than the chest. This type of breathing activates the parasympathetic nervous system. This reduces the body’s fight-or-flight response.

As clients practice conscious breathing, they can become more aware of how their breath changes in response to different emotional states. By developing a mindful relationship with their breath, it becomes a tool to self-soothe, release built-up tension, and stay grounded.

Grounding Exercises

Grounding helps people anchor themselves in the present moment by feeling more stable and connected to their bodies. During anxiety, a person’s mind may become overwhelmed with distressing thoughts, and they may feel disconnected from reality. Grounding exercises are used to bring attention back to the safety of the present.

Therapists might guide clients through simple exercises like pressing their feet firmly into the ground, focusing on the sensation of contact between their feet and the floor. Another grounding technique engages the five senses. Clients might be asked to name things they can see, hear, touch, smell, or taste in their immediate environment. These exercises shift the focus away from internal distress toward tangible sensations.

Movement and Gesture

Somatic therapy often incorporates movement as a way to express and release emotions stored in the body. Trauma and stress can manifest as physical restrictions—tight muscles, rigid posture, or a limited range of motion. By encouraging clients to move their bodies freely or in specific ways, therapists help them release these physical constraints and access deeper emotional states.

Movement can take many forms, from gentle stretching to shaking or dancing. In one exercise, clients shake out their arms or legs to release tension or move in a way that mirrors how they are feeling internally.

Gestural work is another somatic technique that involves paying attention to involuntary movements. For instance, a client might repeatedly clench their fists during a session without realizing it. By drawing attention to this movement, the therapist can help the client explore its emotional significance.

Are You Ready to Try Somatic Therapy?

If you’ve been living with post-traumatic stress disorder (PTSD), grief, depression, anxiety, or other mental health issues that affect the body, somatic therapy can help. Consult with a therapist today to discuss your holistic treatment plan.

To learn more about somatic therapy techniques, please reach out to us.