Somatic Practices
Body-based techniques for nervous system regulation, trauma healing, and building interoceptive awareness.
What Are Somatic Practices?
Somatic practices are body-based approaches to healing and regulation that work directly with the nervous system through sensation, movement, and awareness. Unlike talk therapy, which engages primarily with thoughts and narratives, somatic work recognizes that trauma and stress are stored in the body and must be addressed at that level.
The word "somatic" comes from the Greek word "soma," meaning "the body." These practices help you develop interoception—the ability to sense what's happening inside your body—and use that awareness to shift your nervous system state.
Why Body-Based Healing Matters
Neuroscience research shows that trauma and chronic stress create patterns in the body that persist even after the threat has passed. Your nervous system may remain in a state of hypervigilance or shutdown, and your body may hold tension, bracing, or collapse patterns.
Traditional cognitive approaches can help you understand these patterns, but they often can't shift them at the physiological level. Somatic practices work directly with the nervous system to release stored activation, build capacity for regulation, and create new patterns of safety and ease.
Core Somatic Practices
Body Scanning
Systematically bringing awareness to different parts of your body, noticing sensations without judgment. This builds interoceptive awareness and helps you recognize early signs of dysregulation.
Best for: Building body awareness, identifying tension patterns, grounding
Pendulation
Moving attention between areas of tension/discomfort and areas of ease/neutrality. This helps your nervous system learn that it can shift states and doesn't have to stay stuck in activation or shutdown.
Best for: Building nervous system flexibility, trauma processing, reducing overwhelm
Titration
Working with difficult sensations or emotions in small, manageable doses. Rather than diving into overwhelming experiences, you touch them briefly and return to safety, gradually building capacity.
Best for: Trauma healing, working with intense emotions, preventing overwhelm
Grounding Techniques
Using physical sensations to anchor yourself in the present moment. This might include feeling your feet on the floor, pressing your hands together, or noticing points of contact with your chair.
Best for: Dissociation, anxiety, panic, returning to present moment
Resourcing
Intentionally connecting with internal or external sources of safety, strength, or ease. This might be a memory, a person, a place in nature, or a quality within yourself.
Best for: Building resilience, creating safety, supporting difficult work
Discharge & Completion
Allowing the body to complete defensive responses that were interrupted during threat. This might involve shaking, trembling, or gentle movement that helps release stored activation.
Best for: Releasing stored stress, trauma processing, reducing hyperarousal
Getting Started Safely
Somatic work can be powerful, but it's important to approach it with care, especially if you have a trauma history. Here are guidelines for safe practice:
Start Small
Begin with brief practices (5-10 minutes) and gradually increase duration as you build capacity. More is not always better—quality of attention matters more than quantity.
Honor Your Limits
If a practice feels overwhelming, stop and return to something grounding. Your nervous system knows its limits—respect them rather than pushing through.
Work with Support
If you have significant trauma history, work with a trained somatic therapist. Self-practice is valuable, but professional guidance ensures safety and effectiveness.
Practice Regularly
Consistency matters more than intensity. Daily 10-minute practices create more lasting change than occasional hour-long sessions.
Frequently Asked Questions
References
- Levine, P. A. (2010). In an Unspoken Voice: How the Body Releases Trauma and Restores Goodness. North Atlantic Books.
- van der Kolk, B. (2014). The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma. Viking.
- Ogden, P., Minton, K., & Pain, C. (2006). Trauma and the Body: A Sensorimotor Approach to Psychotherapy. Norton.
Find Your Somatic Path
Different neurotypes respond to different somatic practices. Discover which approaches work best for your unique nervous system.
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