Understanding Somatic Experiencing: Healing Trauma Through the Body and Mind

Trauma doesn’t just live in our minds; it lives in our bodies. The emotional and psychological scars left by trauma can become deeply embedded in the physical responses of our nervous system, creating a cycle of dysregulation that is difficult to break. For individuals dealing with post-traumatic stress, this often leads to states of hyperarousal (where the body feels constantly "on edge") or hypoarousal (where the body feels numb, disengaged, or frozen). These states can leave a person feeling stuck, unable to move forward in life or even fully process what has happened to them.

One powerful therapeutic approach designed to help individuals move beyond these states is Somatic Experiencing (SE). Developed by Dr. Peter Levine, Somatic Experiencing focuses on healing trauma through the body, recognizing that unresolved trauma can manifest in physical sensations and imbalances in the nervous system. By using the body’s natural ability to heal and regulate itself, Somatic Experiencing allows individuals to acknowledge, regulate, and process the lingering effects of trauma in a way that fosters emotional and physical balance.

In this blog, we will explore what Somatic Experiencing is, how it helps individuals who feel "stuck" in hypervigilant or hypoarousal states, and the benefits of regulation, acceptance, and living in alignment with values in the healing process.

What is Somatic Experiencing?

Somatic Experiencing is a therapeutic approach that focuses on the body’s sensations as a key gateway to processing and healing trauma. The core belief of SE is that trauma doesn’t just affect the mind, but also disrupts the body’s natural responses to stress and danger. When a traumatic event occurs, the body may respond with fight, flight, or freezeresponses that can remain "stuck" in the nervous system, leading to ongoing physical and emotional tension.

Unlike traditional talk therapies that may focus primarily on verbal expression, Somatic Experiencing uses the bodily sensations that arise during trauma memories and experiences as a way to release trapped energy, process emotions, and regulate the nervous system. By tuning into the body, individuals can become more aware of how trauma manifests in physical ways (such as tightness, numbness, or tension), and through this awareness, they can work to release the energy that is keeping them stuck in a state of stress or dissociation.

The Hypoarousal and Hyperarousal States: What Does Being "Stuck" Feel Like?

In trauma, individuals often experience one of two extreme states—hypoarousal or hyperarousal. These states reflect how the nervous system responds to overwhelming or unresolved traumatic events:

Hyperarousal: In this state, the body is in constant “fight or flight” mode, where a person may feel anxious, agitated, irritable, or on edge. There may be racing thoughts, difficulty relaxing, and an overwhelming sense of being overwhelmed. It’s as though the body is perpetually prepared for danger, even when there is no immediate threat.
Hypoarousal: On the other end of the spectrum is hypoarousal, where the person feels disengaged, disconnected, numb, or frozen. It can feel like emotional and physical shutdown. A person may feel detached from their feelings, from others, or even from themselves. They may struggle to take action, feel dissociated from their surroundings, and have difficulty feeling joy or even pain.

Both of these states are ways that the nervous system tries to protect the person from perceived danger or overwhelming experiences. However, when these states become chronic, they can leave an individual feeling “stuck,” unable to fully process their trauma, re-engage with life, or heal. Somatic Experiencing seeks to help individuals move through and beyond these states by gently releasing the trapped energy and emotions that keep the nervous system in a state of imbalance.

How Somatic Experiencing Helps You Heal

Somatic Experiencing works by helping individuals become aware of their bodily sensations, and gently guiding them to regulate their nervous system. It focuses on releasing trauma held in the body, rather than just talking about it. Here are the main steps involved in the SE process:

Awareness: The first step in SE is learning to tune into your body. This means becoming aware of sensations, such as tension, tightness, heat, or even numbness. This awareness is critical because trauma often manifests as somatic (bodily) symptoms that need to be noticed and addressed in order to heal.
Resourcing: In SE, therapists often begin with resourcing—helping individuals identify and focus on safe, grounding sensations or memories that can help bring a sense of safety and calm to the body. These resources might include images, sounds, or physical sensations that provide a feeling of comfort or strength.
Pendulation: This term refers to the process of shifting between tension (trauma-related sensations) and relaxation (safe, regulated states). As clients become aware of the traumatic sensations in their body, they are gently encouraged to move back and forth between these sensations and the resources or calming experiences, helping them regulate their nervous system without becoming overwhelmed.
Titration: SE works by introducing small amounts of trauma-related material, rather than overwhelming the individual all at once. This process, known as titration, allows the person to process the trauma bit by bit, gradually building the capacity to deal with increasingly difficult material without triggering a sense of overwhelm.
Discharge: Over time, the body can begin to release the trapped energy associated with trauma. This is often experienced through physical sensations like shaking, tears, yawning, or deep breaths. These “discharges” are a natural and necessary part of the healing process, as they help to release the physiological tension caused by trauma.
Integration: Once the trapped energy has been processed, the person can begin to integrate the experience into their life. This involves accepting the trauma, recognizing its impact, and learning how to move forward with a renewed sense of self. Somatic Experiencing encourages individuals to live by their values and regain a sense of agency over their lives. By reconnecting with their physical sensations, individuals are able to reconnect with themselves and find meaning in their healing journey.

The Importance of Acknowledging, Regulating, and Accepting Trauma

At its core, Somatic Experiencing is about acknowledging the impact of trauma without being overwhelmed by it. The approach encourages individuals to face their past experiences with a sense of acceptance and compassion, while also providing tools for emotional regulation. This balance between awareness and regulation is key to moving forward without being held back by the past.

Somatic Experiencing provides a roadmap for individuals to reconnect with their core values, making it possible to create a meaningful and fulfilling life moving forward. By acknowledging trauma in a safe way, regulating the body’s response to it, and ultimately accepting its role in shaping who we are, people can regain a sense of agency, control, and purposein their lives.

Moving Forward: Healing at the Intersection of Body and Mind

Trauma can leave us feeling disconnected, overwhelmed, and stuck. However, Somatic Experiencing offers a compassionate and effective approach to healing that recognizes the importance of both the body and the mind. By focusing on the body’s sensations and using regulated exposure to traumatic material, individuals can process their past and create a sense of emotional balance.

As individuals work through the process of Somatic Experiencing, they can begin to reconnect with their values, needs, and sense of purpose, ultimately leading to a deeper understanding of themselves and their capacity to heal. Although the journey may be challenging, the rewards of Somatic Experiencing are profound: greater emotional regulation, a sense of safety and agency, and the ability to move forward in life with more resilience and clarity.

Healing from trauma isn’t about erasing the past—it’s about acknowledging, processing, and integrating it in a way that allows individuals to live fully, with a deep understanding of their body’s wisdom and the strength to move beyond the pain. Somatic Experiencing offers a path to doing just that.