Types of Somatic Therapy and How They Help Heal Trauma Through the Body

Healing from trauma is not only a mental journey, but also it is a profoundly physical one. When overwhelming experiences occur, the body often carries what the mind cannot process, leaving behind tension, hypervigilance, or a sense of disconnection. This is why so many people struggling with trauma find themselves saying, “I feel it in my body,” even when they cannot fully put the experience into words.

Somatic therapy recognizes this truth. Unlike traditional talk therapy, which focuses primarily on thoughts and emotions, somatic approaches invite the body into the healing process. Through mindful awareness of sensations, gentle movement, and nervous system regulation, clients learn to safely release stored survival responses and reconnect with a deeper sense of safety and presence.

In this article, we are going to explore three powerful types of somatic therapy, including Somatic Experiencing, Sensorimotor Psychotherapy, and Hakomi, along with other somatic healing techniques that therapists often recommend. You will also see how these methods compare to more familiar approaches like CBT and EMDR, and how somatic therapies uniquely support trauma recovery from the inside out.

What Is Somatic Therapy?

Somatic therapy is a trauma-informed approach that works with the mind–body connection, helping you notice and gently shift body sensations, posture, breath, and movement so the nervous system can complete stress responses and restore a felt sense of safety. In other words, it invites the body into the healing conversation, not just the thoughts and stories. This is the heart of somatic vs talk therapy: where traditional talk therapy focuses mainly on cognition and insight, somatic work centers sensation, regulation, and embodied experience.

As a therapist, I often describe somatic therapy as listening to what the body has been holding onto and giving it safe ways to release. A common client misconception is that it replaces traditional therapy. In fact, somatic therapy is often integrated with talk therapies, such as CBT or mindfulness-based approaches. It is not necessarily a replacement but an addition to a holistic approach.

For example, I worked with a client who had been in a serious car accident and had since been afraid of driving. I first helped him identify his anxiety triggers, such as being stuck in traffic or driving on the highway. Later, he reflected on the unhelpful thoughts connected to those triggers. From there, I guided him in building tolerance for his anxiety by increasing his awareness of bodily sensations, strengthening the connection between body and mind, and supporting his nervous system in expanding its capacity for regulation.

How it differs from talk therapy (at a glance)

• Traditional talk therapy (CBT, psychodynamic, etc.): Uses dialogue, reflection, and cognitive/behavioral strategies. Change is largely top-down: shifting thoughts and meanings to influence feelings and behavior. Excellent for insight, skills, and relational patterns.

  
  

• Somatic therapy: Centers sensation awareness, mindful movement, breath, grounding/orienting, and nervous-system regulation. Change is primarily bottom-up: working with the body’s signals (tension, breath, impulses to move) to shift autonomic states (fight/flight/freeze) and restore a felt sense of safety. Touch is used only when appropriate and with explicit consent. Often effective without retelling trauma; pacing stays within the window of tolerance.

  
  

Benefits (what clients often notice):

• Reduces stress and reactivity by catching arousal early and settling it before it snowballs.

• Calms and regulates the nervous system, improving access to rest, connection, and focus.

• Helps resolve “stored” survival responses (e.g., bracing, collapse, startle) through safe completion and discharge, which supports deeper, more durable change.
  

Note: Many people do best by integrating somatic work with talk therapy, linking insight (“I get it”) to a genuine, body-felt shift (“I feel okay”).

How Somatic Therapy Differs from Other Trauma Therapies?

When people ask, “How does somatic therapy differ from traditional talk therapy?” the simplest answer is: somatic work centers the body’s sensations and the nervous system, not just thoughts and stories. Rather than recounting events in detail, we track what is happening right now, like breath, muscle tension, impulse to move, and gently guide the system toward regulation and safety. This is also where Somatic Experiencing (SE) stands apart from other trauma therapies: SE uses titration and pendulation to work in small, manageable doses, helping the body complete unfinished stress responses without overwhelm.

What makes somatic therapy unique

• Targets body sensations and patterns directly (not only cognitions or narratives).

• Emphasizes nervous system awareness and regulation (fight/flight/freeze/fawn).

• Uses movement, breath, stillness, and sometimes therapeutic touch (only if appropriate and consented).

• Often effective without retelling trauma in detail; works within the window of tolerance.
  

Quick Comparison: Somatic vs Talk Therapy vs EMDR vs CBT

For example:

I once worked with a college student who shared how stressed she felt and how worried she was about failing school. During our session, she experienced a panic attack. In response, I introduced the five senses grounding technique. I asked her to look around the room and identify five items that caught her attention. With my guidance, she then touched each item, such as a book, an alarm clock, a lamp, a pillow, and a painting, one after another. I invited her to notice her physical sensations as she oriented herself to the room.

After a few minutes, I checked in with her, and she was able to ground herself. When I asked her to rate her anxiety, her score had decreased from an 8 to a 3. This example illustrates that when we pause to track sensations, perhaps by softening the breath, allowing a micro-movement to complete, or orienting to the room, the body often settles. That shift frequently provides exactly what the body needs: a sense of safety.

The 3 Main Types of Somatic Therapy

1. Somatic Experiencing (SE)

Somatic Experiencing (SE) was developed by Dr. Peter Levine in the 1970s after observing how animals in the wild naturally release trauma through shaking, trembling, and instinctive movement. He wondered: why don’t humans recover in the same way? From that question, SE was born.

At its core, SE helps clients track body sensations in real time, working slowly and gently. Two of its hallmark methods are titration (breaking overwhelming experiences into smaller, manageable pieces) and pendulation (guiding attention between distressing and calming sensations so the nervous system learns flexibility).

What does SE do?

• Releases “stuck” fight, flight, or freeze energy that can keep the body hypervigilant.

• Reduces chronic anxiety and restores a natural rhythm of calm and alertness.

• Helps clients feel safer without needing to retell every detail of the trauma.
  

How does Somatic Experiencing differ from other trauma therapies?

Unlike CBT or EMDR, SE does not require activating or narrating traumatic memories in detail. Instead, it focuses on what the body is experiencing right now, helping survival energy discharge naturally. This makes it especially effective for clients who feel overwhelmed by storytelling or who struggle with traditional exposure-based approaches. Many clinicians turn to SE when clients are “stuck in survival mode” such as constantly on edge, unable to rest, or feeling disconnected from their bodies. It is often most effective for people with PTSD, chronic stress, or those who say “I know I’m safe, but my body doesn’t feel safe.”

Example: In one anonymized session, a client became aware of a gentle trembling in her hands while recalling a stressful memory. Rather than pushing the sensation away, she was supported in mindfully staying with the bodily experience, allowing her nervous system to complete what had previously been an interrupted stress response. The trembling gradually shifted into a spontaneous deep breath, followed by a sense of grounded calm. She later reflected that it felt as though her body had, for the first time, been given permission to release and return to safety.

2. Sensorimotor Psychotherapy

Sensorimotor Psychotherapy was developed by Dr. Pat Ogden and blends somatic awareness with insights from attachment theory and developmental psychology. It recognizes that trauma and early relational wounds often live not just in memory, but in posture, breath, and habitual body responses.

How it works: A therapist may guide a client to notice subtle physical cues, like slumping shoulders, shallow breath, or clenched fists, and explore what emotions or memories surface with those patterns. By linking body awareness with mindful processing, clients often access experiences that words alone cannot reach.

Benefits:

• Integrates physical awareness with emotional healing.

• Particularly helpful for developmental trauma, attachment wounds, and relational difficulties.

• Helps clients shift out of long-standing patterns stored in the nervous system.
  

Sensorimotor Psychotherapy vs Somatic Experiencing

While SE emphasizes nervous system regulation and discharging survival energy, Sensorimotor Psychotherapy places stronger emphasis on relational patterns and how developmental history shows up in the body. Both approaches use mindful attention to sensation, but Sensorimotor work often draws clients into attachment repair and relational safety.

Example: One client noticed how her chest collapsed inward whenever she spoke about needing help. With gentle support, she experimented with lengthening her spine and deepening her breath. The simple shift brought a wave of sadness, and then relief as she realized how long she had been “shrinking” herself to avoid rejection.

3. EMDR (Eye Movement Desensitization and Reprocessing)

EMDR is one of the most well-researched trauma therapies, developed by Francine Shapiro in the late 1980s. While it is not purely somatic, many therapists consider it part of the larger family of body-inclusive trauma treatments, since it directly engages the nervous system and body sensations during reprocessing.

How it works

Clients briefly bring a distressing memory to mind while simultaneously engaging in bilateral stimulation, most often guided eye movements, tapping, or sounds. This dual attention allows the brain and body to safely reprocess traumatic memories without becoming overwhelmed.

Benefits

• Reduces the emotional intensity of traumatic memories.

• Allows the nervous system to “update” old experiences, so triggers lose their charge.

• Works relatively quickly compared to some traditional talk therapies.
  

How EMDR differs from somatic therapies

While Somatic Experiencing and Sensorimotor Psychotherapy focus primarily on present-moment body sensations (bottom-up regulation), EMDR is more memory-activated: it asks clients to briefly recall disturbing events while pairing them with bilateral stimulation. Body sensations are tracked, but they are not the main entry point as in SE or Sensorimotor work. Many clinicians choose EMDR when clients are ready to address specific traumatic memories that still feel “stuck.” It can be especially helpful for single-incident trauma (e.g., car accidents, assaults), though it is also adapted for complex trauma with careful pacing.

Example: In one anonymized case, a client who panicked whenever she heard sirens was guided through EMDR reprocessing. After several sets of eye movements, her body shifted from racing heartbeat to steady breath, and the memory of the incident no longer produced overwhelming fear. She later reported she could hear sirens without being thrown back into the past.

Other Types of Somatic Therapy

1. Hakomi 

Hakomi Therapy, created by Ron Kurtz in the 1970s, is a mindfulness-based and experiential form of somatic psychotherapy. Sessions often begin with a state of mindful self-observation, allowing unconscious patterns and core beliefs to gently surface.

How it works: Therapists may use small “experiments” in mindfulness. For example, asking a client to repeat a phrase, notice a gesture, or explore what arises when holding a certain posture. These experiments often reveal hidden beliefs (“I’m not safe,” “I don’t deserve love”) that have been carried unconsciously in the body.

Benefits:

• Increases self-awareness and helps release outdated emotional patterns.

• Encourages self-compassion and resilience through mindful exploration.

• Provides a safe space for integrating body, mind, and spirit.
  

Many practitioners choose Hakomi when clients are seeking deeper self-discovery rather than symptom relief alone. It is particularly powerful for exploring unconscious beliefs, spiritual integration, or when clients want a gentler, mindfulness-centered path.

Example: In one session, a client was invited to notice what happened when she placed her hand over her heart and said, “I belong here.” The experiment brought unexpected tears like an embodied release of years of feeling out of place. She later shared that it shifted how she related to her family and community.

2. AEDP (Accelerated Experiential Dynamic Psychotherapy)

AEDP, developed by Dr. Diana Fosha in the 1990s, is an attachment-focused, experiential therapy that blends neuroscience, emotion theory, and somatic awareness. While not always labeled as a “somatic therapy,” AEDP shares many principles with body-based healing: it emphasizes the felt sense of emotion in the body and uses relational safety to unlock deeper transformation.

How it works

AEDP therapists create a strong, compassionate therapeutic relationship so clients feel safe enough to face overwhelming emotions. From that foundation, clients are guided to notice how emotions arise in the body such as tightness in the chest, tears welling, or warmth spreading, and stay with those sensations long enough to metabolize them. AEDP frames this as helping the nervous system move from defense to core affect to healing states.

Benefits

• Transforms overwhelming emotions into healing ones (grief into relief, fear into empowerment).

• Builds secure attachment by providing a new relational experience of being seen and held.

• Integrates emotional processing with somatic shifts, leaving clients feeling both understood and embodied in safety.
  

AEDP vs Somatic Experiencing or Sensorimotor

Where SE and Sensorimotor Psychotherapy often begin with body cues and regulation, AEDP begins with relationship and emotion. The body is included, but through the lens of affective experience like tracking how emotions show up in posture, voice, and sensation. For clients who crave relational depth and emotional transformation, AEDP often resonates more strongly than the slower, titrated pacing of SE.

Many therapists choose AEDP when clients feel “stuck in their heads” or cut off from emotion. The emphasis on co-regulation and relational presence helps soften defenses so that body-held feelings can safely emerge.

Example: In one anonymized session, a client who always minimized her sadness was guided to stay with a heaviness in her chest while receiving warm validation from the therapist. As tears finally came, she reported a profound release: “It feels like my heart can breathe again.” That emotional shift was paired with a bodily sense of expansion and relief.

Somatic Healing Techniques You Might Encounter

In addition to structured therapies like SE, Sensorimotor, or AEDP, many practitioners also draw from everyday somatic healing techniques that clients can practice outside the therapy room. These approaches are gentle, accessible, and help reinforce nervous system regulation between sessions.

Here are some of the most common:

• Breathwork Conscious breathing helps regulate the autonomic nervous system. Techniques range from slow diaphragmatic breathing (to calm) to energizing breath practices (to activate). Breathwork is often the first tool clients learn because it is portable and always available.
  

• Somatic Yoga Unlike fitness-oriented yoga, somatic yoga emphasizes mindful awareness of posture, movement, and sensation. It helps release chronic tension, restore flexibility, and reestablish a sense of safety in the body.
  

• TRE (Tension & Trauma Release Exercises) TRE is a series of movements designed to activate the body’s natural shaking response, releasing deep muscular tension and “resetting” the nervous system. Many clients find this especially effective for letting go of accumulated stress after trauma.
  

• Body Scans A mindful check-in practice, body scans guide attention through different regions of the body to notice sensations without judgment. This builds interoceptive awareness (the ability to sense internal states), which is essential for trauma healing.
  

• Movement Therapy

  Dance, free movement, or gentle somatic exercises allow the body to express what words cannot. Movement therapy is particularly powerful for shifting frozen or collapsed states into more flexible, embodied patterns.

When I work with clients, especially those who experience trauma or anxiety, I often introduce practices such as body scans or breathing exercises to gently support awareness of physical sensations. This helps clients build capacity to notice subtle shifts in their bodies, including areas of tension, discomfort, or ease, that they might normally overlook. With clients who live with chronic illness, I find that incorporating mindful movement practices, such as TRE or somatic yoga, can support the release of held tension and restore a greater sense of regulation. From a somatic therapy perspective, these practices create opportunities for the nervous system to complete cycles of activation and settle into greater balance. In essence, the body holds our experiences, and through somatic work we can support its natural ability to heal and integrate. I encourage clients to engage with these techniques both in sessions and in daily life, so they can gradually weave regulation and resilience into their routines and overall well-being.

Is Somatic Therapy Right for You?

Somatic therapy can be life-changing for many people, but it isn’t a one-size-fits-all solution. Understanding who benefits most and when to proceed with care can help you decide if it’s the right next step for your healing journey.

Who Benefits Most

Somatic therapy is especially effective for people who feel trauma in their bodies as much as in their minds. It can be a good fit if you experience:

• PTSD or complex trauma → recurring flashbacks, hypervigilance, or a sense of being “stuck in the past.”
  

• Chronic stress or burnout → difficulty relaxing, constant tension, or trouble sleeping.
  

• Anxiety and panic → racing heart, shallow breath, or restlessness that doesn’t shift with talk therapy alone.
  

• Emotional dysregulation → feeling easily overwhelmed, shut down, or disconnected from your body.
  

Many clients describe somatic therapy as the missing link when insight alone (“I know I’m safe”) doesn’t bring relief to the body (“but my body still feels unsafe”).

Who Should Approach With Caution

While somatic therapy is gentle, it is not always the first step for everyone. Consider caution or additional support if you:

• Are currently in active crisis or unsafe living conditions.

• Have untreated psychosis or dissociative symptoms that make body awareness overwhelming.

• Lack stable support systems to help process emotions that may surface between sessions.
  

In these cases, it may be best to combine somatic work with medical or psychiatric care, or start with more structured therapies before moving into body-based approaches.

How to Find a Trained Practitioner

Look for therapists who have specific training in Somatic Experiencing (SE), Sensorimotor Psychotherapy, AEDP, or other somatic modalities. A good practitioner should:

• Explain their approach clearly.

• Move at your pace and never push you to relive trauma.

• Obtain consent for any body-based techniques (including touch, if used).
  

You can search professional directories, ask about trauma-informed training, and schedule a consultation call to see if the therapist feels like a safe fit.

Therapist Perspective

Let’s see if any of these feel true for you:

“I’ve tried so many things, but I just can’t seem to shake these feelings.”

“I know what happened was a long time ago, but my body still reacts whenever I get triggered.”

“I don’t feel safe when I see or hear something that reminds me of the experience.”

If you find yourself relating to some of these, please know that you are not alone. What this often means is that your body and nervous system are still holding on to the effects of past experiences. This is not a sign of weakness. It's simply your system’s way of protecting you. In Somatic therapy, we gently support the body in finding safety and allowing those unfinished survival responses to complete, so that you can begin to feel more grounded, present, and at ease in your daily life.

Addressing Fears and Misconceptions

A common fear is: “What if I feel too much and get overwhelmed?” Somatic therapy is designed to prevent this. Therapists use titration (breaking experiences into manageable pieces) and pendulation (moving between distress and calm) so you never have to dive in deeper than you can handle. You don’t need to retell your trauma story to benefit. Healing happens in the present moment, at a pace that builds safety and resilience. Somatic therapy may be right for you if you’re looking for a way to reconnect with your body, reduce chronic tension, and move toward a deeper, more embodied sense of safety.

Advice for Anyone Considering Somatic Therapy

At Grow Your Mind Psychotherapy, we often tell clients: healing is not about “fixing what’s broken,” but about reconnecting with the wisdom and resilience your body already holds. As Alison Huang, LCPC, ACS, Clinical Director, puts it:

"I always encourage my clients to listen gently to their bodies, because deep down, each of us holds our own wisdom and natural capacity to heal. Somatic therapy offers a safe and supportive way to reconnect with that wisdom. By giving your nervous system the space to gradually release what it has been holding, you can begin to feel more grounded, authentic, and at peace in your own body."

If you are considering somatic therapy, remember:

• You don’t need to retell every painful detail for healing to happen.

• Your therapist will move at your pace, always prioritizing safety.

• The goal is not to erase the past, but to free your body and mind to live more fully in the present.

  
  

An actionable tip you can try today:

Pause for one minute, place your hand gently on your chest or belly, and notice your breath. Ask yourself, “What sensation is here right now?” You don’t need to change it, just notice. This small practice of awareness is the foundation of somatic healing, and it can begin right where you are.

Final thoughts

Somatic therapy offers more than insight. It helps the body release what the mind cannot resolve alone. Among the main approaches:

• Somatic Experiencing (SE): restores nervous system balance by releasing stuck survival energy.

• Sensorimotor Psychotherapy: integrates body awareness with attachment and developmental healing.

• EMDR or AEDP (as third option): structured, research-backed therapies that connect body, brain, and memory for profound emotional shifts.
  

Together, these types of somatic therapy invite both body and mind into the healing process, offering clients a deeper sense of safety, resilience, and presence. At Grow Your Mind Psychotherapy, our therapists serve clients throughout Maryland and Washington, DC. Whether you’re navigating PTSD, chronic stress, or simply longing to feel more at home in your body, we are here to guide you toward healing and connection.