What Is Somatic Therapy? How the Body Holds Trauma and How to Release It

Table of Contents

• What Is Somatic Therapy?

• Why Trauma Can Show Up in the Body

• What Does It Mean When People Say the Body Holds Trauma?

• Signs You May Be Carrying Stress in Your Body

• How Somatic Therapy Works

• What Happens During a Somatic Therapy Session?

• Who Might Benefit From Somatic Therapy?

• Somatic Therapy vs. Traditional Talk Therapy

• A Step-by-Step Look at Starting Trauma Therapy

• What to Know Before Trying Somatic Therapy

• Something to Remember

• How MorMindful Can Support Trauma Recovery

• Final Thoughts

• Frequently Asked Questions

What Is Somatic Therapy?

Sometimes you can understand something in your mind but still feel it in your body.

You may know that a difficult experience happened years ago. You may even feel like you've moved on from it. Yet a certain situation can still make your chest feel tight. You might suddenly feel tense, restless, frozen, or on edge. Maybe you notice that your body reacts before you have even worked out why.

This is part of what somatic therapy tries to explore.

The word somatic simply relates to the body. Somatic therapy is a broad term for approaches that pay attention to physical sensations alongside thoughts, emotions, memories, and behaviors. Instead of talking only about what happened, a therapist may also help you notice what is happening inside your body as you talk about it.

That could mean noticing your breathing, muscle tension, a feeling of heaviness, or changes in your body when a difficult memory comes up.

The idea is not that trauma is literally sitting inside a muscle waiting to be released. Rather, stressful and traumatic experiences can affect the way people respond to stress, reminders, and emotions. Somatic approaches try to include that physical side of the experience in therapy.

It is also worth knowing that somatic therapy is not one single treatment. Different therapists may use different body-focused techniques and approaches. Some may combine them with other forms of psychotherapy.

💡 Did You Know?

A randomized controlled trial published via the National Institutes of Health found that participants who received 15 weekly sessions of Somatic Experiencing showed significant reductions in PTSD symptom severity and depression compared to a waitlist control group. It's a promising early finding — but as the study's own authors note, more research is still needed to understand who benefits most, which is why somatic approaches are generally considered a complementary option rather than a first-line, guideline-recommended PTSD treatment.

Key Takeaways

• Somatic therapy looks at the connection between physical sensations, emotions, thoughts, and experiences.

• Trauma can affect how the body responds to stress and reminders of difficult experiences.

• "The body holds trauma" is a simple phrase for describing these lasting mind and body responses. It does not mean trauma is literally stored in body tissue.

• Somatic approaches may include body awareness, grounding, breathing, movement, and other techniques depending on the therapist.

• Research into somatic approaches is still developing, so it is important to work with a properly trained mental health professional.

Why Trauma Can Show Up in the Body

When something frightening, overwhelming, or deeply stressful happens, the body can respond quickly.

You might notice your heart beating faster. Your muscles may become tense. Your breathing may change. You may feel ready to run, fight, freeze, or get away from what is happening.

These responses are part of the body's natural response to danger.

For most people, the body settles once the situation is over. But after a traumatic experience, some people continue to experience strong reactions to reminders of what happened. A sound, conversation, place, relationship, or even a particular feeling may bring back a sense of danger even when the person is safe in the present.

That doesn't mean the person is imagining it.

The physical response is real. Trauma can be associated with changes in arousal, sleep, muscle tension, startle responses, and other physical experiences.

This is where the mind and body connection becomes important.

Someone might say, "I know I'm safe, but I still can't relax."

Somatic therapy is interested in that gap.

What Does It Mean When People Say the Body Holds Trauma?

You have probably heard the phrase "the body holds trauma."

It sounds simple, but it can be confusing.

It does not mean that a traumatic memory is physically trapped inside your muscles or that there is a specific substance that needs to be removed from your body.

A better way to understand the phrase is this: difficult experiences can influence both psychological and physical responses. Your mind may remember what happened, while your body may also learn to respond to certain situations as though they are dangerous.

For example, imagine someone who experienced a frightening situation involving a particular type of environment. Years later, they may walk into a similar environment and suddenly feel tense or anxious before they consciously understand why.

The body has reacted to a reminder.

This is one reason trauma treatment can sometimes include attention to physical sensations. Instead of ignoring what is happening in the body, the therapist can help the person notice it and understand what it may be connected to.

There is still much to learn about exactly how different somatic therapies work and how effective they are for different conditions. Research into Somatic Experiencing, for example, has shown promising early findings for trauma-related symptoms, but reviews have also noted limitations in the quality and amount of available research.

That is why it is better to think of somatic therapy as one possible therapeutic approach rather than a guaranteed way to "release stored trauma."

Signs You May Be Carrying Stress in Your Body

Your body can react to stress in many different ways. These experiences can also have many causes, so having one of them does not automatically mean you have experienced trauma.

You might notice:

• Feeling tense much of the time

• Difficulty relaxing even when nothing is wrong

• Being easily startled

• Feeling restless or constantly on edge

• Changes in sleep

• Feeling disconnected or emotionally numb

• Strong physical reactions to certain reminders

• Finding it difficult to calm down after becoming upset

• Noticing that certain situations make your body react before you understand what you are feeling

Sometimes the first sign is simply noticing that your body seems to be telling you something.

You don't have to immediately know what that something means.

Therapy can be a place to explore it safely.

A Gentle Way to Think About It

Think about the difference between knowing and feeling.

You might know: "That happened a long time ago. I'm safe now."

But your body might still respond with: "Something about this feels familiar. I need to be careful."

Somatic approaches are interested in helping people notice that response without judging it.

The goal is not to force the body to relax or make a painful memory disappear. Instead, therapy may help someone become more aware of their physical and emotional responses and develop healthier ways of responding to stress.

That can be a much gentler place to begin.

How Somatic Therapy Works

So, what actually happens when someone starts somatic therapy?

There isn't one set routine. Somatic therapy is a broad term, and different therapists may use different techniques depending on their training and the person's needs.

A session might still involve talking. The difference is that the therapist may also invite you to notice what is happening in your body while you talk.

For example, you might notice that your shoulders become tense when discussing a certain situation. You might become aware that your breathing changes when you feel anxious. You may notice a feeling of heaviness, restlessness, warmth, numbness, or tightness.

The therapist can help you slow down and observe these sensations without judging them.

The aim is not to force a reaction or make you relive a painful experience. Instead, the work may involve becoming more aware of your responses and learning ways to feel more grounded when difficult emotions arise.

What Happens During a Somatic Therapy Session?

A somatic therapy session can look different from one person to another.

Your therapist may begin by asking what has been happening in your life and what brought you to therapy. From there, they may introduce simple exercises that help you pay attention to your physical and emotional state.

Depending on the approach, this might include:

• Noticing physical sensations

• Paying attention to breathing

• Grounding exercises

• Gentle movement

• Learning to recognize signs of stress

• Talking about emotions connected to physical sensations

• Practicing ways to feel calmer and more present

You don't have to know how to do any of this before you begin.

A good therapist can guide you through the process and explain why they are introducing a particular exercise.

Most importantly, trauma therapy should not feel like a race. You should be able to discuss your comfort level and work with a qualified professional on a pace that feels appropriate for you.

Who Might Benefit From Somatic Therapy?

People explore somatic approaches for many different reasons.

Some may be dealing with the effects of a traumatic experience. Others may feel constantly stressed, anxious, tense, disconnected, or overwhelmed without fully understanding why.

A person might consider exploring a somatic approach if they experience:

• Trauma-related symptoms

• Anxiety or ongoing stress

• Difficulty relaxing

• Feeling constantly on edge

• Emotional overwhelm

• Strong reactions to certain reminders

• Feeling disconnected from their emotions or body

• Difficulty calming down after stressful situations

That doesn't mean somatic therapy is automatically the right treatment for everyone.

The best approach depends on what someone is experiencing, their goals, their history, and the therapist's professional assessment. For people with PTSD, established trauma-focused therapies such as Cognitive Processing Therapy, EMDR, and Prolonged Exposure have stronger research support and are recommended in current clinical guidelines from the VA National Center for PTSD.

This is why an initial conversation with a qualified mental health professional can be useful. You don't need to decide on a treatment before asking for help.

Somatic Therapy vs. Traditional Talk Therapy

It's easy to think of somatic therapy and talk therapy as two completely separate things. They don't always have to be.

Many therapists use a combination of approaches based on what a person needs. One session might involve talking about a difficult situation, while another part of the session may focus on noticing how that experience affects the body.

Talk therapy may focus more on	Somatic approaches may focus more on
Thoughts and beliefs	Physical sensations
Memories and experiences	Body awareness
Behavior patterns	Physical responses to stress
Communication	Regulation and grounding
Understanding emotions	Noticing emotions as they appear in the body

The important thing is not choosing the therapy with the most interesting name.

It's finding an approach that is appropriate for you and a therapist you feel comfortable working with.

A Step-by-Step Look at Starting Trauma Therapy

If you're thinking about therapy but don't know where to begin, you can keep it simple.

Step 1: Talk about what you're experiencing You don't need to arrive with a diagnosis. Tell the therapist what you've noticed, whether that's anxiety, stress, physical tension, difficult memories, sleep problems, or something else.

Step 2: Ask about their approach If you're interested in somatic therapy, ask what type they practice and what training they have. It's completely reasonable to ask questions before deciding whether you want to continue.

Step 3: Discuss your goals Maybe you want to feel less anxious. Maybe you want to understand why certain situations affect you so strongly. Knowing what you hope to get from therapy can help your therapist choose an appropriate approach.

Step 4: Find a comfortable pace Trauma therapy doesn't need to mean talking about everything at once. A good treatment plan should take your needs and comfort into account.

Step 5: Check how you're progressing Therapy is something you can review as you go. You and your therapist can talk about what's helping, what isn't, and whether another approach might be more suitable.

What to Know Before Trying Somatic Therapy

Somatic therapy can sound very promising online, but it's important to separate useful ideas from claims that go beyond the evidence.

There isn't one universally accepted treatment called "somatic therapy." Different approaches have different theories, techniques, and levels of research behind them.

It's also important to remember that physical symptoms can have many possible causes. Feeling tense, tired, dizzy, or uncomfortable doesn't automatically mean that trauma is responsible.

If you're experiencing ongoing physical symptoms, it's important to discuss them with an appropriate healthcare professional rather than assuming they're caused by trauma.

And if you're looking for treatment for PTSD, ask a mental health professional about approaches with strong evidence behind them. Current VA and Department of Defense guidance recommends Cognitive Processing Therapy, EMDR, and Prolonged Exposure as individual trauma-focused psychotherapies for PTSD.

Something to Remember

You are not "broken" because your body reacts strongly to stress.

Sometimes we understand something with our minds before we feel safe enough to respond differently. Therapy can provide a place to slow down, understand those reactions, and learn healthier ways of dealing with difficult emotions.

You also don't have to find the perfect therapy on your first try.

What matters is finding qualified support that fits your needs.

How MorMindful Can Support Trauma Recovery

MorMindful does not currently list somatic therapy as a dedicated service, so we don't want to suggest that it does.

However, if you're looking for support with trauma, anxiety, or related concerns, MorMindful offers several established mental health services, including individual therapy, EMDR, CBT, DBT, and mindfulness-based approaches.

If you're unsure which type of therapy may be appropriate for you, you can speak with the team about what you're experiencing and your goals. A mental health professional can help you understand your options rather than expecting you to figure everything out before reaching out.

If you're ready to explore support for trauma, anxiety, or ongoing emotional stress, contact MorMindful to discuss your needs and find out which approach may be a good fit.

Final Thoughts

The phrase "the body holds trauma" can make it sound as though difficult experiences are physically trapped inside us. It's more helpful to think of it as a simple way of describing the connection between our experiences, emotions, physical sensations, and responses to stress.

Somatic approaches try to pay attention to that connection.

For some people, noticing what happens in their body can add an important part to their therapy experience. For others, a different evidence-based treatment may be a better fit. There is no single approach that works for everyone.

If something from your past still seems to affect how you feel, think, or respond today, you don't have to understand it all before asking for help.

Starting the conversation can be enough.

MorMindful can help you explore your mental health concerns, understand your treatment options, and find an approach that fits your individual needs. Schedule a consultation to get started.

Frequently Asked Questions

1. What is somatic therapy in simple terms?

Somatic therapy is a broad term for approaches that pay attention to physical sensations alongside thoughts, emotions, and experiences. A therapist may help you notice things such as muscle tension, breathing, or other physical responses while exploring emotional concerns.

2. How does somatic therapy help with trauma?

Somatic approaches may help people become more aware of how their bodies respond to stress and reminders of difficult experiences. Therapy can then focus on recognizing these responses and learning healthier ways to manage them. Results can vary from person to person.

3. What does it mean when people say the body holds trauma?

It does not mean that trauma is literally stored inside the body like a physical substance. The phrase usually describes the way difficult experiences can affect physical and emotional responses to stress, such as tension, changes in breathing, or feeling constantly on edge.

4. What happens during a somatic therapy session?

A session may involve talking about your concerns while also paying attention to physical sensations and emotional responses. Depending on the therapist's approach, you may practice grounding, breathing, gentle movement, or other techniques that help you become more aware of your body.

5. Can somatic therapy help with anxiety?

Some people explore somatic approaches to better understand and manage physical and emotional responses linked to anxiety. However, anxiety can have many causes, and the most appropriate treatment depends on the individual. A qualified mental health professional can help you explore your options.

6. Is somatic therapy the same as EMDR?

No. They are different therapeutic approaches. Somatic approaches generally focus more directly on physical sensations and body awareness, while EMDR uses a structured treatment process to help people process distressing memories. Some therapists may use different approaches depending on a person's needs.

7. How long does somatic therapy take?

There is no standard treatment length because somatic therapy includes different approaches and techniques. The length of therapy depends on your concerns, goals, progress, and the treatment plan developed with your therapist.

8. Is somatic therapy evidence based?

Research into specific somatic approaches is still developing. Some early studies have shown promising results, but the amount and quality of evidence varies between approaches. If you're seeking treatment for PTSD, it is worth discussing established trauma-focused therapies with a qualified professional.

9. Can trauma affect the body years later?

Traumatic experiences can be associated with lasting changes in how someone responds to stress and reminders of what happened. A person may notice physical or emotional reactions years later. However, physical symptoms can have many causes, so they should not automatically be attributed to trauma.

10. Does MorMindful offer somatic therapy?

Somatic therapy is not currently listed as a dedicated service on the MorMindful website. However, MorMindful offers other mental health services for trauma and related concerns, including EMDR, CBT, DBT, individual therapy, and mindfulness-based approaches. If you're unsure which type of therapy is right for you, you can speak with the team about your concerns and treatment options.

This guide is for informational and educational purposes only. Somatic therapy research is still developing, and individual results vary. If you are experiencing PTSD or trauma-related symptoms, please consult a qualified mental health professional. If you are in crisis, contact 988 (Suicide & Crisis Lifeline) or seek immediate medical attention.