4 Somatic Exercises for Trauma Release

Somatic exercises for trauma offer a powerful way to reconnect with your body and find relief. These practices focus on the mind-body connection, helping you tune into physical sensations and release stored tension. Engaging in somatic exercises to release trauma may tap into your body’s natural ability to heal and recover. 

Today will guide you through four effective somatic therapy exercises, explain their benefits, and show you how to incorporate them into your daily routine.

Key insights:

Somatic Exercises for Trauma Release

Somatic exercises for trauma release offer a range of gentle, body-focused practices that can help you reconnect with yourself and find relief. These exercises are designed to be accessible and adaptable to your needs. Let’s explore four powerful somatic techniques: 

1. Grounding Exercises

Grounding exercises help you feel more present and connected to your surroundings. They can be especially helpful when you’re feeling overwhelmed or disconnected.

Try this simple grounding technique:

1. Stand barefoot on a solid surface.
2. Focus on the feeling of your feet touching the ground.
3. Slowly rock back and forth, side to side.
4. Notice the sensations in your feet and legs.
5. Take deep breaths as you continue this movement for 1-2 minutes.

2. Somatic Stretching

Somatic stretching involves slow, gentle movements that help release tension from your muscles and joints.

Here’s a basic somatic stretch to try:

Start by lying on your back with your knees bent and feet flat on the floor.

Arm reaches

• Slowly lift one arm overhead, reaching as far as comfortable.
• Hold for a few seconds, then slowly lower your arm back down.
• Repeat with the other arm.
• Do this 3-5 times on each side.

Knee drops

• Keep your feet flat on the floor and let your knees fall gently to one side.
• Slowly bring them back to center, then drop to the other side.
• Repeat 5-7 times on each side.

Pelvic tilts

• Gently arch your lower back, lifting your pelvis slightly.
• Then, tilt your pelvis the other way, pressing your lower back into the floor.
• Repeat this movement 8-10 times.

Shoulder rolls

• Slowly lift your shoulders towards your ears.
• Roll them back and down in a circular motion.
• Repeat 5 times, then reverse the direction for 5 more.

Cat-cow

• Come to your hands and knees.
• As you inhale, arch your back and look up (Cow pose).
• As you exhale, round your back and tuck your chin (Cat pose).
• Repeat this flow 7-10 times.

Seated twist

• Sit cross-legged or in a chair.
• Place your right hand on your left knee and your left hand behind you.
• Gently twist to the left, looking over your left shoulder.
• Hold for 3-5 breaths, then switch sides.

Throughout this routine, focus on moving slowly and mindfully. Pay attention to the sensations in your body, and don’t push beyond your comfortable range of motion. This somatic stretching sequence can help release tension and increase body awareness.

3. Body Scans 

Body scans involve mentally “scanning” your body to notice any areas of tension or discomfort.

Follow these steps:

1. Lie down in a comfortable position.
2. Close your eyes and take a few deep breaths.
3. Start at your toes and gradually move your attention up through your body.
4. Notice any sensations without trying to change them.
5. If you find an area of tension, breathe into it and imagine it softening.
6. Continue until you’ve scanned your entire body.

4. Deep Breathing

Deep breathing exercises can help calm your nervous system and reduce stress.

Try this simple technique:

1. Sit or lie in a comfortable position.
2. Place one hand on your chest and the other on your belly.
3. Inhale slowly through your nose, feeling your belly rise.
4. Exhale slowly through your mouth, feeling your belly fall.
5. Repeat for 5-10 breaths, focusing on the sensation of your breath.

Understanding Somatic Exercises for Trauma Release

Somatic exercises work by helping you reconnect with your body and release stored tension. When we experience trauma, our bodies often hold onto that stress, leading to physical and emotional discomfort.

These exercises tap into the body’s natural ability to self-regulate and heal. Focusing on physical sensations and movements allows you to:

• Increase body awareness
• Release muscle tension
• Regulate your nervous system
• Process and release stored emotions

The key is to approach these exercises with curiosity and gentleness. There’s no need to force anything or push yourself too hard. Simply notice what you’re feeling and allow your body to guide you.

Benefits of Somatic Exercises for Trauma Release

Practicing somatic exercises regularly may offer numerous benefits:

• Reduced muscle tension and pain
• Improved body awareness
• Better sleep quality
• Increased emotional regulation
• Enhanced sense of safety in your body
• Greater overall well-being
• Improved posture and movement
• Reduced symptoms of anxiety and depression
• Increased resilience to stress

To maximize these benefits, consider creating a somatic workout plan. This might include:

• 5-10 minutes of grounding exercises in the morning
• A body scan during your lunch break
• Somatic stretching before bed
• Deep breathing exercises throughout the day

Why Breathing is So Important for Somatic Exercises?

Breathing plays a crucial role in somatic exercises. It’s a powerful tool for regulating your nervous system and connecting with your body.

When we’re stressed or anxious, our breathing often becomes shallow and rapid. This can trigger the body’s stress response, leading to more tension and discomfort.

Focusing on your breath during somatic exercises allows you to:

1. Activate the relaxation response – Deep, slow breathing signals to your body that it’s safe to relax.
2. Increase body awareness – Paying attention to your breath helps you tune into other physical sensations.
3. Release tension – As you breathe deeply, you may notice areas of tension in your body start to soften.
4. Stay present – Focusing on your breath can help anchor you in the present moment, reducing anxiety about the past or future.
5. Support movement – Coordinating your breath with movement can make somatic exercises more effective and enjoyable.

Conclusion

In conclusion, somatic exercises can help you rebuild your relationship with your body after trauma. Think of them as gentle tools that work with your body’s natural ability to heal, not against it.

Your daily practice might include simple but powerful techniques like:

• Grounding exercises to feel more present
• Gentle stretching that releases tension
• Body scans to reconnect with yourself
• Deep breathing to calm your nervous system

The best part? Your body already knows how to heal. These movements just help you tap into that natural wisdom. Start small, move slowly, and trust that with time and practice, you can find your way back to feeling at home in your body again.

There’s no rush. Moving at your own pace is part of the healing process.