Healing Beyond Words: How Somatic Practices Transform Trauma Recovery
By: Amanda Lowrey, Marriage and Family Therapy Associate
According to polyvagal theory, developed by Dr. Stephen Porges, our nervous system operates in a hierarchical way: When we feel safe, our nervous system supports calmness and connection with others. Yet when we feel threatened, it switches into survival mode, such as fight-or-flight or shutting down. Research using polyvagal-informed techniques (somatic and mindfulness-based practices) indicated reductions in heart rate variability dysregulation and improvements in emotional regulation over time. These findings highlight how important nervous system regulation is for long-term healing and emotional strength.
Take a moment to imagine your body as a sponge. Each difficult experience or a wound left unhealed is like a splash of water. At first, the sponge absorbs it without much trouble. But over time, as more water is added, the sponge becomes saturated, heavy, and unable to absorb any more. It starts to leak, with the water seeping out unpredictably, often at inconvenient moments…
That’s how trauma operates in the body. It soaks into our muscles, our nervous system, and silently weighs down our physical and emotional well-being, even when we’re not fully aware of it. Without a way to wring out the sponge, the weight of all those accumulated experiences begins to affect our ability to function, leaving us overwhelmed, exhausted, and reactive. Healing is the process of gently squeezing out the sponge, releasing what no longer serves us, and helping the nervous system find a safe, calm rhythm again.
The Impact of Trauma on the Body
Trauma is as much a physical experience as it is psychological. When faced with overwhelming stress or danger, the body activates the autonomic nervous system (ANS), triggering fight, flight, or freeze responses. These survival reactions are controlled by the vagus nerve, which connects the brain to different organs and helps regulate how our body feels.
Restoring Balance Through Somatic Practices
Somatic therapy addresses trauma by reconnecting individuals with their bodies. Rather than focusing solely on thoughts and emotions, it emphasizes physical sensations as another gateway to healing. Research on somatic experiencing (SE), pioneered by Dr. Peter Levine, demonstrated its effectiveness in reducing post-traumatic stress disorder (PTSD) symptoms, alongside improvements in overall emotional regulation and quality of life. By working through trauma in the body, people can release lingering stress and regain a sense of power and control.
Since trauma often "freezes" energy in the body (can manifest as tension, pain, or emotional distress), movement-based somatic practices, like yoga or dance, provide a safe outlet for releasing this energy. Trauma-sensitive yoga, for example, has been shown to help people regulate emotions better and ease PTSD symptoms, as highlighted in studies by Dr. Bessel van der Kolk and his team. Somatic techniques such as grounding exercises, body scans, and mindful movement gently guide clients back into their bodies. These practices allow them to identify and release physical sensations tied to traumatic experiences.
Integrating Practical Tools for Trauma Recovery
Somatic practices provide a crucial framework for addressing trauma, by emphasizing safety and presence. These approaches allow individuals to process traumatic experiences without becoming overwhelmed and complement traditional talk therapy by offering additional tools to explore. Grounding techniques anchor individuals in the present moment, helping them reconnect with their bodies and surroundings.
Somatic Practices:
Grounding exercises, such as focusing on the feet touching the floor or holding a comforting object.
Gentle movement practices like yoga, tai chi, or expressive dance.
Breathwork techniques to regulate the autonomic nervous system.
Somatic tracking: Noticing and following subtle shifts in body sensations to promote awareness and release.
Self-soothing practices, such as placing a hand over the heart or applying weighted blankets.
Participating in sound baths for full-body relaxation; Using tuning forks during meditation; Listening to specific sound frequencies (e.g. Solfeggio tones) for stress reduction.
Moving Toward Reconnection
Trauma recovery invites a holistic approach that honors both mind and body. By engaging the nervous system through somatic and sound practices, individuals can access healing beyond words—transforming fragmented experiences into wholeness. These modalities empower clients to reconnect with themselves, regulate overwhelming emotions, and reclaim a sense of safety and wholeness.
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