Healing Trauma Through the Body: How Somatics and Nervous System Regulation Restore Balance

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Trauma lives in the body, not just the mind. Discover how somatic healing, nervous system regulation, and body-based practices can help you.

If you’ve experienced childhood trauma or chronic stress, you may feel stuck in survival mode—anxious, shut down, or unable to fully relax. This isn’t just psychological—it’s neurological.

When a traumatic event happens, your body responds automatically:

Your nervous system shifts into survival mode (fight, flight, freeze, or fawn) to keep you safe.
Your body stores the stress response in muscles, breath patterns, and unconscious tension.
If the threat doesn’t resolve, your nervous system stays stuck in protection mode.

Even long after the danger has passed, your body may still react as if it’s happening now—leading to chronic anxiety, dissociation, or feeling emotionally numb.

The good news? Your nervous system can heal. With somatic healing and body-based practices, you can retrain your body to feel safe again.

How Somatic Healing Helps Release Trauma

Unlike traditional talk therapy, which focuses on processing trauma through words, somatic healing works directly with the body. By tuning into sensations, breath, movement, and regulation techniques, you can help your nervous system shift out of survival mode.

Science Behind Somatic Healing

✅ Polyvagal Theory: The vagus nerve connects the brain and body, helping regulate your response to stress. Activating the vagus nerve can move your nervous system out of shutdown or hyperarousal.

✅ Interoception: Trauma survivors often lose connection with bodily sensations. Mindfully noticing internal sensations helps rebuild a sense of self and safety.

✅ Neuroplasticity: Your brain is always adapting. Somatic practices help rewire neural pathways from protection to connection.

✅ Hormonal Regulation: Trauma can lead to increased levels of cortisol and adrenaline. Somatic healing supports hormonal balance by helping the body shift into a parasympathetic state.

✅ The Role of the Fascia: Emerging research shows that trauma can be stored in the fascia—the connective tissue surrounding muscles and organs. Gentle movement, stretching, and myofascial release can help release deeply held trauma.

Body-Based Healing Practices for Trauma

Here are some somatic techniques that can help retrain your nervous system:

1. Grounding Techniques

🌿 Helps reconnect to the present moment and regulate overwhelming emotions.

Example: Stand barefoot on the ground, noticing the sensations beneath your feet. Focus on deep, slow breaths while pressing your hands into your legs.

Additional Exercise:

5-4-3-2-1 Grounding → Name 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, and 1 thing you taste. This engages your senses and brings you back to the present moment.

2. Breathwork & Vagus Nerve Activation

🌿 Signals safety to your nervous system and reduces stress.
Example: Try 4-7-8 breathing (inhale for 4 seconds, hold for 7, exhale for 8). This activates the parasympathetic nervous system, calming fight-or-flight responses.

Additional Exercise:

Humming or Singing → The vagus nerve is stimulated through vocalization. Humming for a few minutes can help regulate your nervous system.

3. Gentle Movement (Yoga, TRE, Qigong)

🌿 Releases stored tension and restores nervous system balance.
Example: Shake out your hands, arms, and legs for 30 seconds. Let your body move intuitively, releasing pent-up energy.

Additional Exercise:

Trauma Release Exercises (TRE) → A structured series of movements designed to help discharge stored trauma from the nervous system.

4. Body Awareness & Interoception

🌿 Builds a sense of internal safety and trust in your body.
Example: Close your eyes and scan your body from head to toe. Notice any areas of tension or numbness. Just observe without judgment.

Additional Exercise:

Progressive Muscle Relaxation → Systematically tense and relax each muscle group to release stored tension and build awareness of body sensations.

The more you work with your body, rather than against it, the more you can retrain your nervous system for peace instead of protection.

Reconnecting With Your Body After Trauma

For many trauma survivors, feeling safe in their own body is the hardest part of healing. But rebuilding this connection is key to breaking free from chronic stress and dysregulation.

How to Start Reconnecting:

✨ Notice body sensations without judgment. Even small shifts matter. ✨ Practice small moments of safety (breath, warmth, touch, grounding). ✨ Allow emotions to move through the body rather than staying stuck. ✨ Engage in self-touch techniques (hand over heart, gentle tapping) to reinforce feelings of safety.

Healing is not about forcing yourself to “relax”—it’s about teaching your body that safety is possible.

FAQs About Somatic Healing

How do I know if I have stored trauma in my body?

Signs include chronic tension, unexplained pain, emotional numbness, hypersensitivity to stress, and feeling disconnected from your body.

What if I feel uncomfortable during somatic exercises?

That’s normal. Trauma responses are deeply ingrained. Start small, and listen to your body’s limits—even brief moments of awareness are healing.

Can I do somatic healing on my own?

Yes, but working with a somatic therapist can provide additional support, especially if trauma symptoms feel overwhelming.

How long does it take to heal stored trauma?

There’s no set timeline—healing is a gradual process. Small, consistent somatic practices can create significant changes over time.

Next Steps: How to Start Releasing Trauma from Your Body

Your body has been protecting you for a long time, but it doesn’t have to stay in survival mode forever.

🌿 Try a grounding practice today. Notice the feeling of your feet on the floor or take a few deep breaths.
🌿 Download the Self-Healing Starter Kit to start retraining your nervous system. (Link in bio.)

Healing is a journey, and every small step counts.