Signs Your Body Is Releasing Trauma: How Somatic Therapy Helps

Sometimes healing shows up in ways you don’t expect, such as  a sudden exhale of relief, a trembling in your hands, or a wave of tears that comes without warning. These moments can feel confusing at first, but they are often the body’s natural process of unwinding stress and pain that has been stored for too long.

Noticing the signs your body is releasing trauma can bring a sense of reassurance: change is happening on a deeper level. In this article, we’ll explore what those signs might look like and how somatic therapy for trauma can help you move through them safely, with guidance and support along the way.

Trauma and the Body: Why Healing Goes Beyond the Mind

Trauma leaves an imprint not only on our thoughts and emotions, but also on the body. When something overwhelming happens, the nervous system shifts into survival mode: fight, flight, freeze, or even fawn. If these responses don’t have the chance to complete, the body can remain “on alert,” long after the danger has passed.

For many people, this shows up as chronic tension, shallow breathing, fatigue, or even a sense of being disconnected from themselves. It’s not unusual for someone to say, “I feel it in my body, even when I know I’m safe.” This is why healing often requires more than talking through experiences. It calls for approaches that include the body in the process.

Somatic therapy for trauma creates space to safely notice and release these stored responses. By working gently with sensations, breath, and movement, therapy helps the nervous system find balance again, allowing the mind and body to reconnect in a healthier, more grounded way.

How Trauma Gets Stored in the Body

Trauma is stored in the body primarily through the nervous system's response to overwhelming events. When a traumatic event occurs, the brain's emotional centers like the amygdala activate the fight, flight, freeze, or fawn responses by releasing stress hormones such as adrenaline and cortisol. This triggers a cascade of physiological changes: heart rate increases, muscles tense, and breathing becomes rapid, preparing the body to protect itself. Normally, once the threat passes, the parasympathetic nervous system helps the body return to a relaxed state.

However, when the traumatic event isn’t fully processed or resolved, this stress response becomes chronic. The nervous system remains in a heightened state of alertness, known as sympathetic nervous system overactivation, causing ongoing muscle tension, disrupted breathing, digestive issues, and a persistent sense of being "on guard." This unprocessed stress energy is stored as what is sometimes called "body memory," where the body physically retains the sensory and emotional imprints of the trauma.

Neuroscientific research shows that trauma-related body memories involve brain areas including the limbic system (emotional processing), the insula (body awareness), and sensory memory pathways. Dysfunction in these circuits leads to symptoms such as chronic pain, dissociation, and heightened sensitivity to stimuli. The body’s inability to "complete" the natural stress response cycle leaves it stuck in protective tension, which can manifest as chronic physical symptoms and emotional dysregulation.

Moreover, recent studies in epigenetics suggest that trauma can influence gene expression, potentially affecting stress reactivity over an individual's lifetime and, in some cases, being transmitted across generations. This transmission occurs not by changing DNA sequences, but by modifying how genes are turned on or off in response to environmental influences, including trauma.

In summary:

• Trauma is stored in the body because the nervous system becomes stuck in a chronic stress state when it cannot fully process and resolve the threat.

• This is reflected as ongoing activation of survival responses (fight, flight, freeze, fawn), muscle tension, and physiological changes.

• Brain regions such as the amygdala, insula, and limbic system hold sensory-emotional trauma memories that influence behavior and body sensations.

• Epigenetic mechanisms may partly explain how trauma effects persist, shaping gene expression linked to stress responses, and possibly influencing offspring.

• Healing requires supporting the completion and release of these stored responses to reset the nervous system’s regulation.

  
  

Emotional Somatic Release Explained

Emotional somatic release is the body’s natural process of discharging stored emotions and physical tension that arise from traumatic or stressful experiences. Scientifically, this release emerges from the complex interplay between the brain, nervous system, and body, reflecting how deeply intertwined our emotions and physiology are.

As mentioned in the previous section, when trauma occurs, the autonomic nervous system (ANS), consisting of the sympathetic nervous system (SNS) and parasympathetic nervous system (PNS) activates a survival response. This triggers heightened heart rate, muscle tension, and rapid breathing, preparing the body for strong reactions. If this response cycle is interrupted or incomplete, the nervous system remains dysregulated, holding onto trapped energy and emotional charge.

Emotional somatic release helps complete the unfinished cycle. Therapeutic techniques, such as breathwork, gentle movement, or mindful awareness of bodily sensations, help the individual reconnect with areas in the body where trauma is held. Research highlights how brain regions like the insula and limbic system, which regulate body awareness and emotions, play a key role in coordinating this process.

The release itself often manifests as involuntary physical responses, such as trembling, shaking, deep sighs, tears, yawning, or sensations of warmth or tingling. These physical expressions represent the nervous system’s recalibration as it discharges stress hormones and resets to a calmer state. This biological process is supported by the polyvagal theory, which explains how shifting from defensive states to a regulated social engagement state promotes feelings of safety and emotional balance.

In sessions, the therapist helps the client develop tolerance for strong sensations and emotions as they arise, allowing the nervous system to gradually process and release stored energy. These somatic releases are guided with care in therapy to ensure safety and prevent re-traumatization. Studies also show that gentle, targeted touch can activate specialized sensory nerve fibers called C-LTMRs, which stimulate brain areas involved in positive affect and pain relief, further enhancing the healing process.

In sum, emotional somatic release:

• Completes the body's natural stress response cycle that trauma had interrupted.

• Works through nervous system regulation involving autonomic branches and brain-body connection circuits.

• Expresses as physical responses (trembling, crying, sighing), signaling emotional discharge.

• Is facilitated safely through body-focused therapies supporting interoceptive awareness and nervous system calming.

• Is grounded in neural mechanisms such as limbic system function, insula activation, and polyvagal regulation.
  

Main Signs Your Body Is Releasing Trauma

When healing begins, it often shows up in the body before the mind fully notices. Here are some of the most common signs your body is releasing trauma:

1. Shifts in Breathing and Heart Rate

You may notice your breath becoming slower and deeper, or feel yourself letting out long sighs without trying. These are the body’s ways of signaling relaxation after holding tension for too long. Sometimes heart rate variability improves too, showing that your nervous system is settling into a calmer rhythm.

2. Muscle Trembling or Shaking

Gentle shaking or trembling in the hands, legs, or even throughout the body is another common sign your body is releasing trauma. Trembling acts like a biological "reset" button. This isn’t something to fear though! It’s the nervous system completing stress responses that were once interrupted. Many people describe feeling lighter or more grounded after this kind of release.

3. Tears, Laughter, or Emotional Waves

Trauma release isn’t only physical. Sudden tears, bursts of laughter, or waves of emotion may come to the surface without warning. These expressions are not “overreactions”, they are the body’s way of letting long-held emotions move through, creating space for calm and clarity.

4. Warmth, Tingling, or Softening in the Body

Some people notice warmth spreading through their chest, tingling in their hands and feet, or muscles softening after being tense for years. These sensations are positive signs that circulation is improving and the body is moving out of protective states into safety.

5. Fatigue and the Need to Rest

Another sign your body is releasing trauma is sudden tiredness, which shows that your nervous system is shifting from survival mode into recovery. Just as the body needs rest after illness or injury, it also needs rest after releasing deep tension.

6. Feeling More Present and Grounded

Perhaps the most meaningful sign is feeling more connected to yourself and the present moment. You might notice the details around you more vividly, feel steadier in your body, or experience a deeper sense of calm within. This is your system learning that it’s safe to return fully to the here and now.

How Somatic Therapy Supports Trauma Release

Somatic therapy works by directly engaging the mind–body connection, creating conditions for the nervous system to complete responses that were interrupted during trauma. Instead of pushing clients to relive their experiences, somatic approaches focus on present-moment awareness of sensations, posture, and breath. This helps the body gradually move from states of hyperarousal (fight/flight) or shutdown (freeze) into a regulated state of safety and balance.

The Role of the Therapist

One of the most important aspects of somatic therapy is pacing. A therapist trained in this work will carefully monitor signs of activation, such as rapid breathing, trembling, or withdrawal, and guide the client in small, manageable steps. This process, known as titration, prevents overwhelm and allows the nervous system to release stress little by little.

Another key method is pendulation, which involves gently shifting awareness between distressing sensations and calming or neutral ones. By “pendulating” between the two, the nervous system learns flexibility, resilience, and the ability to return to safety more quickly.

What This Looks Like in Practice

In a session, a client might notice a tightening in their chest while recalling a stressful situation. Instead of analyzing the memory, the therapist may guide them to slow their breath, orient to the present room, and notice sensations of support from the chair beneath them. As attention shifts, the chest may gradually release, sometimes accompanied by a sigh or a wave of warmth, an indication that the nervous system is discharging stored energy.

Practices Used in Sessions

In somatic therapy, there is no one-size-fits-all approach. Therapists often draw from several evidence-based modalities, weaving them together depending on what the client’s body needs in the moment. A session may include grounding and breathing exercises, mindful awareness of sensations, gentle movement, or posture work.

For example, a therapist might use Somatic Experiencing techniques to help a client discharge nervous system activation, or turn to Sensorimotor Psychotherapy to explore how trauma shows up in body posture and relational patterns. Other times, Hakomi practices or methods like TRE or EMDR may be introduced to support the release of stored tension and encourage deeper self-awareness.

These practices aren’t about forcing a dramatic reaction; they’re about creating safe conditions in which the body can do what it already knows: move toward balance, release what it no longer needs, and restore a sense of calm and connection.

Somatic Experiencing

Developed by Dr. Peter Levine, Somatic Experiencing (SE) focuses on helping the nervous system gently complete fight, flight, or freeze responses that were left unfinished during trauma. Using techniques like titration (working in small, safe doses) and pendulation (moving between activation and calm), SE allows the body to discharge survival energy without being overwhelmed. Clients often describe feeling lighter, calmer, and more at ease in their daily lives as a result.

Sensorimotor Psychotherapy

Created by Dr. Pat Ogden, Sensorimotor Psychotherapy (SP) integrates body awareness with relational and cognitive insight. SP looks closely at how trauma shows up in posture, movement, and body habits. For example, curling inward or holding the breath may reflect old patterns of fear or shame. By gently exploring these patterns in the body, SP helps clients shift them, building healthier ways of relating to themselves and others while also increasing regulation.

Hakomi and Other Modalities

Other approaches also play a role in trauma release. Hakomi Therapy uses mindfulness and experiential “experiments” to uncover and soften core beliefs stored in the body. Modalities like TRE (Tension and Trauma Release Exercises), EMDR, and mindfulness-based practices can also support regulation and release, each in their own way.

While these methods differ in technique, they share a common goal: helping the body let go of what it has been carrying, and guiding clients back to safety, presence, and balance.

Is Trauma Release Always a Good Thing?

Noticing the signs your body is releasing trauma can be a powerful step toward healing, but it doesn’t always feel easy in the moment. Trembling, tears, or sudden fatigue can sometimes be confusing or even unsettling. Many people wonder, “Is something wrong with me?” The answer is no. These experiences are part of the body’s natural way of letting go.

What matters most is that release happens in a way that feels safe and contained. Without guidance, the process can sometimes stir up overwhelming memories or sensations. This is why working with a trained somatic therapist is so important. With the right support, your nervous system can release stress gradually and gently, leaving you calmer, more grounded, and more connected to yourself.

Beginning Your Healing Journey

Healing from trauma is not about rushing or forcing change, but it’s about creating space for your body and mind to find balance again. At Grow Your Mind Psychotherapy (GYMP), we help clients navigate this process safely, whether through somatic therapy, traditional talk therapy, or an integrative approach that blends both. From our office in Silver Spring, MD, we would be honored to walk alongside you as you reconnect with your body, rediscover your strengths, and begin to feel safe again. If you’re ready to take the next step, we invite you to reach out and begin your journey toward resilience and wholeness.