When we experience trauma, it doesn’t just live in our thoughts. It lives in our bodies. That tightness in your chest, racing heartbeat, shallow breathing or sense of disconnection from the world around you — these can all be lingering effects of trauma that the mind alone may not be able to fully process.
Somatic experiencing (SE) is a type of body-based therapy that helps people gently release trauma that’s been stored in the nervous system. Instead of focusing solely on the story of what happened, SE guides people to notice how trauma has manifested physically and how it can be safely discharged and resolved.
What’s Somatic Experiencing?
Somatic experiencing is a form of therapy designed to resolve symptoms of trauma and chronic stress by working directly with the body’s fight-flight-or-freeze responses. It was developed by Dr. Peter Levine, a psychologist and trauma researcher who believed trauma isn’t caused solely by the event itself but by the body’s inability to return to a state of regulation afterward.
In simple terms, when something overwhelming happens, the nervous system may get stuck in survival mode. SE helps people gently complete those interrupted survival responses, allowing the body to return to a state of balance.
Unlike traditional talk therapy, somatic experiencing doesn’t require retelling or reliving traumatic events. Instead, the focus is on present-moment awareness of physical sensations and nervous system responses.
How Somatic Experiencing Works
Somatic experiencing therapists are trained to guide clients through the body’s internal cues, known as “interoception.” Sessions are slow, intentional and highly attuned to the client’s nervous system capacity.
Key principles of SE include:
1. Titration
Rather than diving straight into overwhelming emotions or memories, SE breaks the experience into small, manageable pieces. This helps prevent retraumatization and keeps the nervous system regulated.
2. Pendulation
This technique helps clients move between states of distress and states of safety or calm. The back-and-forth movement supports integration and allows people to process trauma without becoming overwhelmed.
3. Tracking Sensations
Clients are encouraged to become aware of physical sensations in the body, such as tightness, heat, pressure and numbness, and how those sensations shift during the session.
4. Discharge
Through movement, breath, shaking or subtle body responses, trauma energy can be released. This discharge helps complete the nervous system’s natural cycle and restores regulation.
5. Resourcing
The therapist helps the client identify internal or external resources, such as memories, people, places and sensations, that evoke a sense of safety or strength. These resources act as anchors during challenging moments.
The entire process is grounded in the idea that the body has an innate ability to heal; it just needs the right support to do so.
What Conditions Can Somatic Experiencing Help With?
SE is most commonly used to treat trauma, but its applications extend to a wide range of mental and physical health concerns, including:
- Post-traumatic stress disorder (PTSD)
- Developmental or complex trauma
- Childhood abuse or neglect
- Sexual assault recovery
- Medical trauma
- Grief and loss
- Anxiety and panic attacks
- Depression related to nervous system dysregulation
- Chronic stress
- Dissociation or feeling disconnected from your body
- Chronic pain or tension that has no clear medical cause
Because trauma often shows up physically, even when it’s rooted in emotional experiences, SE offers a powerful way to address symptoms that haven’t responded to traditional talk therapy.
What to Expect in a Somatic Experiencing Session
A typical SE session may not feel like traditional therapy. There’s usually less talking and more focus on tracking what’s happening in the body. A therapist might ask questions like:
- What do you notice in your body right now?
- Is there a place that feels calm or settled?
- Do you feel a shift or change when we talk about that?
The therapist will be highly attentive to nonverbal cues, such as body language, breath changes and posture, and will help guide the client back to safety if anything starts to feel too intense.
Unlike exposure-based therapies, SE is noninvasive and avoids direct confrontation with trauma until the client has developed enough internal stability.
Sessions may include:
- Guided awareness exercises
- Breathing or grounding techniques
- Gentle movement or stretching
- Visualization of safe experiences or internal resources
- Exploration of sensations and impulses
Clients often report feeling lighter, more grounded and more connected to themselves after sessions.
Benefits of Somatic Experiencing
The healing that comes from SE is often described as deep and long-lasting. Some of the most common benefits include:
- Reduced trauma symptoms, including flashbacks or nightmares
- Fewer anxiety and panic attacks
- Better sleep and digestion
- Improved emotional regulation
- Increased body awareness and trust
- Feeling more present and connected to the moment
- Reduction in chronic pain or muscle tension
- A restored sense of safety in the body
Healing from trauma isn’t just about thinking differently. It’s about feeling safe again in your own skin. Somatic experiencing supports this process gently and holistically.
Is Somatic Experiencing Right for You?
SE may be especially helpful if you:
- Feel stuck in trauma recovery despite years of therapy
- Have symptoms of trauma that don’t respond to medication or talk therapy
- Struggle with chronic stress, physical pain or dissociation
- Want to feel more connected to your body and emotions
- Are looking for a nonverbal, body-oriented approach to healing
Because SE doesn’t require a detailed retelling of traumatic events, it can be a safer alternative for people with complex or early childhood trauma.
It’s important to work with a certified Somatic Experiencing Practitioner (SEP) who’s trained to navigate the nuances of body-based trauma therapy. Sessions are typically 50-60 minutes and may be combined with other therapeutic modalities depending on your needs.
How to Find a Somatic Experiencing Therapist
You can search for a certified SEP through the Somatic Experiencing International directory or ask your current mental health provider for referrals.
You may also find therapists who integrate somatic techniques into other forms of therapy, such as:
- Trauma-informed CBT or DBT
- Eye movement desensitization and reprocessing (EMDR) with somatic components
- Psychodynamic therapy with body-focused work
- Yoga therapy or movement-based healing
A good fit will be someone who respects your pace, centers safety and consent and supports your goals for recovery.
Restoring Balance: Healing Starts in the Body
Trauma disconnects us from ourselves. Somatic experiencing helps rebuild that connection slowly, safely and with compassion.
If you’ve tried other types of therapy and still feel stuck or if your trauma shows up physically more than emotionally, this body-based approach may offer a new path forward.
Need help exploring trauma recovery options or connecting with a provider? Call the Mental Health Hotline for free, confidential support. We’re available 24-7 to help you find trauma-informed care and evidence-based therapies like somatic experiencing.
The path to healing isn’t only in your mind. It begins in your body, and you don’t have to walk it alone.
