Think trauma only lives in your memories? Your body begs to differ.

That chronic shoulder tension, the knot in your stomach, that shallow breathing—they’re not random. They’re your body’s filing system for unprocessed emotions. After teaching somatic practices for 15 years, I’ve witnessed bodies literally shake off decades of stored pain.

Ready to unlock what your muscles have been guarding?

Your Body: The Secret Keeper You Never Knew You Had

Here’s what your therapist might not tell you: Talk therapy can’t always reach what your body remembers.

When you experience something overwhelming, your nervous system takes notes. Not in words, but in sensations. Tight jaw from swallowing angry words. Collapsed chest from carrying grief. Rigid spine from always being “on guard.” This is particularly true for highly sensitive people who often absorb and store emotional experiences more intensely than others.

Dr. Bessel van der Kolk put it perfectly: “The body keeps the score.” And somatic therapy exercises are how we settle that score.

Why Your Body Holds What Your Mind Forgets

During overwhelming experiences, your prefrontal cortex goes offline. But your body? It records everything.

That’s why you might:

• Freeze when someone raises their voice
• Feel nauseous in certain situations
• Get unexplained headaches during conflict
• Hold your breath without realizing it

Your body is trying to protect you from threats that ended years ago. Understanding the connection between emotional reactions and physical pain is crucial for recognizing how trauma manifests in our bodies.

The Science of Shaking It Off (Literally)

Watch a dog after a stressful encounter. They shake, stretch, and move on. Humans? We apologize, intellectualize, and store tension for decades.

Somatic therapy exercises work because they:

• Complete interrupted stress cycles
• Reset your nervous system
• Release trapped energy
• Restore natural movement patterns

No lengthy analysis required. Just you, your body, and permission to feel. This approach complements traditional CBT techniques for managing triggers by addressing the body’s stored responses rather than just cognitive patterns.

10 Somatic Therapy Exercises You Can Start Today

1. The Basic Body Scan (Your Tension Map)

Starting point for all somatic work.

How to practice:

• Lie down comfortably
• Close your eyes
• Start at your head
• Notice (don’t judge) sensations
• Move slowly down to your toes
• Spend 30 seconds per body part

What you might notice: Warmth, coldness, tightness, tingling, numbness, pulsing, or nothing at all. All responses are valid data. This practice enhances mental imagery and visualization abilities while building body awareness.

2. Therapeutic Shaking (Nature’s Reset Button)

Borrowed from trauma release exercises (TRE).

The practice:

• Stand with feet hip-width apart
• Bounce gently on your toes
• Let the shaking travel upward
• Allow arms to join naturally
• Continue for 5-10 minutes
• Slow down gradually

Your body knows how to shake. Trust the process, even if it feels silly. This technique is particularly effective for releasing the physical tension that accompanies stress and shoulder blade pain.

3. Butterfly Hug (Bilateral Stimulation)

Self-soothing meets neuroscience.

Steps:

• Cross arms over chest
• Each hand on opposite shoulder
• Tap alternately, left-right-left-right
• Maintain steady rhythm
• Breathe normally
• Continue until calm

This bilateral stimulation calms both brain hemispheres simultaneously. Research from EMDR International Association shows how bilateral stimulation helps process traumatic memories effectively.

4. Voo Breathing (Vagus Nerve Magic)

The sound that soothes your nervous system.

Method:

• Inhale deeply
• On exhale, make a low “Voooo” sound
• Feel vibration in chest
• Continue for 3-5 breaths
• Notice the settling sensation

The vibration stimulates your vagus nerve, activating your rest-and-digest response. This technique naturally reduces cortisol and stress hormones while promoting nervous system regulation.

5. Pendulation (Comfort Seeking)

Teaching your nervous system flexibility.

Practice:

• Notice an area of tension
• Find an area of comfort
• Gently shift attention between them
• Spend 30 seconds on each
• Notice what changes

This builds tolerance for discomfort while maintaining connection to resources. The technique helps expand what trauma therapists call the “window of tolerance”—your capacity to handle stress without becoming overwhelmed.

6. Container Exercise (Boundary Building)

Creating internal safety.

Visualization:

• Imagine a container (box, vault, bubble)
• Make it as strong as needed
• Place overwhelming feelings inside
• Seal it with intention
• Know you can open it when ready

Physical containment creates psychological boundaries. This is especially helpful for empaths who struggle with emotional overwhelm from absorbing others’ emotions.

7. Orienting (Presence Practice)

Reconnecting with here and now.

Simple steps:

• Look slowly around your space
• Name 5 things you see
• Turn head gently left and right
• Notice sounds
• Feel your feet on ground

Orienting tells your nervous system: “We’re safe in this moment.” This grounding technique is particularly effective for managing anxiety in teens who often feel disconnected from their bodies.

8. Push Against the Wall (Discharge Energy)

For when you need to move big emotions.

Instructions:

• Stand arm’s length from wall
• Place palms flat against it
• Push firmly for 30 seconds
• Rest and breathe
• Repeat if needed

This completes the “fight” response your body might be holding. It’s particularly effective for releasing the trapped energy associated with different types of stress responses.

9. Gentle Rocking (Self-Soothing)

Mimicking early comfort patterns.

How to rock:

• Sit comfortably
• Wrap arms around yourself
• Rock side to side gently
• Find your rhythm
• Continue as long as feels good

Rocking activates the same soothing system as being held. This technique can be particularly comforting when dealing with the connection between anxiety and digestive issues that often accompany trauma.

10. Legs Up the Wall (Full Reset)

The ultimate nervous system reset.

Position:

• Lie on back near wall
• Scoot hips close to wall
• Extend legs up
• Arms relaxed at sides
• Stay for 5-15 minutes

This reverses blood flow and activates deep relaxation responses. The Yoga Journal provides detailed guidance on this restorative pose and its benefits for anxiety relief.

Creating Your Daily Somatic Practice

Start small. Sustainability beats intensity.

Morning Check-In (2 minutes)

• Body scan upon waking
• Notice without changing
• Set intention for awareness

Midday Reset (5 minutes)

• Choose one exercise
• Practice with curiosity
• No performance pressure

Evening Release (10 minutes)

• Combine 2-3 exercises
• Focus on discharge
• End with grounding

This approach helps prevent hyperstress by creating regular opportunities for nervous system regulation throughout the day.

Common Sensations and What They Mean

Tingling: Energy moving, circulation increasing Warmth: Relaxation response activating Trembling: Natural discharge happening Yawning: Nervous system downshifting Tears: Emotional release through body Numbness: Protection mechanism active

All sensations are information, not problems to fix. For those dealing with TMJ and anxiety, facial tensions and jaw clenching are particularly common during somatic work.

When Somatic Work Gets Intense

Sometimes, opening body awareness unleashes unexpected responses.

If You Feel Overwhelmed:

• Open your eyes
• Name objects around you
• Feel your feet on floor
• Drink cool water
• Move gently

Building Your Window of Tolerance:

• Start with 2-minute practices
• Increase gradually
• Stay curious, not pushy
• Honor your pace

Remember: You’re not behind. Your nervous system sets the timeline. This is especially important for those managing CPTSD and sleep issues where trauma responses can be particularly intense.

Integrating Somatic Awareness Into Daily Life

The real magic happens between formal practices.

Micro-Practices:

• At red lights: Shoulder rolls
• During meetings: Foot presses
• While cooking: Hip circles
• Before sleep: Gentle stretches

Body Check-In Questions:

• How am I breathing right now?
• Where do I feel tension?
• What does my body need?
• Can I soften somewhere?

These micro-practices help interrupt overthinking patterns by redirecting attention to present-moment body sensations.

The Bigger Picture: Why This Matters

Somatic therapy exercises aren’t just about feeling better (though that’s nice). They’re about:

• Reclaiming agency over your body
• Completing old survival responses
• Building resilience for future stress
• Trusting your body’s wisdom
• Living embodied rather than disconnected

Your body has been trying to keep you safe. These practices help it know the danger has passed. For those dealing with depressed empath symptoms, somatic practices can be particularly powerful for reconnecting with joy and vitality.

Your Somatic Journey Starts Now

Tonight, before bed, try just one exercise. Maybe the butterfly hug. Maybe three Voo breaths.

Start where you are. Your body has been waiting patiently for you to listen. These somatic therapy exercises are simply the language it speaks.

Healing happens in small moments of awareness. In gentle movements. In finally feeling safe enough to feel.

Your body remembers how to heal. These exercises just remind it that it’s finally time. Remember, as discussed in building healthy daily habits, consistent small practices create lasting transformation.

FAQ Section

Q: Can somatic therapy exercises re-traumatize me if I do them alone? A: When practiced gently and mindfully, basic somatic exercises are generally safe for self-practice. Start with grounding techniques like the body scan or orienting exercises. Avoid pushing into intense sensations or memories. If you have severe trauma, practice initially with a trained somatic therapist. Always stop if you feel overwhelmed, and use orienting techniques to return to the present. Your body has built-in safety mechanisms—trust them. For additional support, consider consulting resources from the International Somatic Movement Educators & Therapists Association.

Q: How long before I see results from somatic therapy exercises? A: Some people feel immediate relief after their first body scan or shaking session. Others need weeks of consistent practice to notice shifts. Generally, expect subtle changes within 2-3 weeks: better sleep, less reactivity, more body awareness. Major trauma patterns might take months to fully release. Remember, you’re rewiring nervous system patterns that took years to develop. Small daily practices create more lasting change than intense occasional sessions.

Q: Why do I feel more anxious when I first start body awareness practices? A: Initially feeling worse is actually common and even indicates the practice is working. When you start paying attention to your body, you notice tensions and sensations you’ve been unconsciously avoiding. It’s like turning on lights in a messy room—the mess was always there, but now you see it. This temporary increase in awareness (and anxiety) typically settles within a few sessions as your nervous system learns it’s safe to feel. Start with shorter practices and build tolerance gradually. This phenomenon is similar to what happens when apologizing for overthinking in relationships—increased awareness can initially feel uncomfortable.

Q: Can I do somatic exercises if I dissociate or feel disconnected from my body? A: Yes, but start extra gently. Dissociation is your nervous system’s protective mechanism, so honor it. Begin with exercises that keep you grounded: orienting (looking around the room), or gentle movement while keeping eyes open. Avoid deep body scans initially. Try “body mapping” instead—simply noting “I have hands, I have feet” without diving into sensations. Work with a trauma-informed somatic therapist if dissociation is severe. Building connection slowly is key.

Q: Is it normal to cry, shake, or yawn excessively during somatic exercises? A: Absolutely! These are signs of successful nervous system discharge. Crying releases stress hormones, shaking discharges trapped survival energy, and yawning indicates nervous system downregulation. Other normal responses include: stomach gurgling, temperature changes, muscle twitches, or sudden fatigue. Your body is literally releasing what it’s been holding. Let these responses happen without forcing or stopping them. They typically decrease as your system learns to regulate more efficiently. Personal accounts like this trauma recovery story show how these releases can be part of healing.

References

• van der Kolk, B. (2014). “The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma”
• Levine, P. (2010). “In an Unspoken Voice: How the Body Releases Trauma and Restores Goodness”
• Ogden, P. (2006). “Trauma and the Body: A Sensorimotor Approach to Psychotherapy”
• Dana, D. (2018). “The Polyvagal Theory in Therapy: Engaging the Rhythm of Regulation”
• Payne, P., Levine, P., & Crane-Godreau, M. (2015). “Somatic experiencing: using interoception and proprioception as core elements of trauma therapy”