Somatic Experiencing: Healing Trauma Through the Body

What if your body already held the key to your emotional healing?

In the whirlwind of trauma, our bodies often become battlegrounds — storing tension, pain, and fear long after an event has passed. Traditional talk therapies can be powerful, but sometimes, the words just aren’t enough. This is where Somatic Experiencing (SE) steps in — a gentle, body-first approach to trauma healing.

Developed by Dr Peter Levine, Somatic Experiencing focuses on the belief that trauma isn’t in the event itself, but in how our bodies react to it. SE taps into your body’s natural ability to regulate, discharge stress, and return to balance — a process often interrupted by overwhelming experiences.

In this blog, we’ll explore how Somatic Experiencing works, who it’s for, and why it’s increasingly gaining ground in the world of body-centred therapy. Whether you’re curious about alternatives to traditional therapy or looking to deepen your healing journey, you’ll walk away with insights into how reconnecting with your physical self could be the missing link in your recovery.

What is Somatic Experiencing?

A Brief Overview

Somatic Experiencing is a form of trauma therapy that focuses on bodily sensations rather than revisiting memories. It works on the premise that trauma is stored in the nervous system and can be gently released through heightened awareness of the body.

Origins and Philosophy

Dr Peter Levine developed SE after observing animals in the wild. Unlike humans, animals routinely escape life-threatening situations but rarely exhibit trauma symptoms. Levine theorised that they naturally discharge survival energy through tremors and movement. Humans, however, often suppress this release due to social norms or overwhelming stress, leading to trauma being “stuck” in the body.

How Does It Work?

The Role of the Nervous System

At the heart of SE is the autonomic nervous system — specifically, the sympathetic (fight-or-flight) and parasympathetic (rest-and-digest) branches. When trauma hits, this system can get stuck in hyperarousal (anxiety, panic) or shutdown (numbness, depression).

Somatic Experiencing helps re-establish regulation by:

• Tracking bodily sensations (interoception)
• Allowing incomplete survival responses (like running or crying) to complete
• Facilitating the discharge of stored survival energy

Pendulation and Titration

Two key principles in SE are:

• Pendulation: Gently move between uncomfortable sensations and grounded ones to avoid being overwhelmed.
• Titration: Breaking down traumatic material into small, manageable bits for processing.

This approach is slower than many therapies, and that’s the point. Safety and pacing are everything.

Benefits of Somatic Experiencing

1. Healing Without Retraumatisation

Unlike traditional talk therapy, SE doesn’t require reliving past events. Instead, it focuses on your present experience, often starting with something as subtle as a muscle twitch or a change in breathing.

2. Releasing Chronic Tension

Trauma often manifests physically: clenched jaws, tight shoulders, gut issues. SE supports the gentle release of these patterns, allowing your body to “unfreeze” from past stress.

3. Enhancing Emotional Regulation

Through nervous system rebalancing, SE helps reduce:

• Flashbacks and intrusive thoughts
• Anxiety and hypervigilance
• Emotional numbness or dissociation

4. Rebuilding a Sense of Safety

Many people with trauma feel unsafe in their own bodies. Somatic Experiencing restores this sense of embodiment, helping you inhabit your body with more ease and trust.

Looking for holistic stress support? Explore Dry Brushing: Stimulating Lymphatic Drainage for a gentle self-care practice.

What Happens in a Somatic Experiencing Session?

A Gentle, Guided Process

SE sessions are typically one-on-one and led by a certified practitioner. There’s no script — the session flows based on your body’s responses.

You might:

• Sit or lie comfortably
• Be asked to notice sensations like warmth, tingling, or pressure
• Track these sensations with curiosity, not judgment
• Be supported to move, stretch, or vocalise if your body “wants” to

No Force, Only Invitation

A core principle is no pushing. The therapist doesn’t “fix” you — they help you notice and follow your body’s wisdom.

Who is SE For?

SE can benefit people dealing with:

• PTSD and complex trauma
• Car accidents or medical trauma
• Developmental or childhood neglect
• Chronic pain or fatigue
• Anxiety, depression, and panic attacks
• Dissociation or feeling “shut down”

It’s also used as a preventive or integrative tool for those already in other forms of therapy or bodywork.

A Real-Life Story: Releasing the Freeze

Tom, a paramedic, had developed panic attacks after years of witnessing trauma. Talk therapy helped somewhat, but the anxiety persisted. In his first SE session, he noticed a subtle tremor in his legs — a sign his body was ready to release.

“I didn’t cry, didn’t talk about the accidents,” he recalls. “I just felt this wave of something move through me. It was like my body finally exhaled.” Over several sessions, Tom regained sleep, clarity, and confidence.

Common Misconceptions About SE

1. “It’s Woo-Woo”

Because SE focuses on body sensations and energy shifts, some dismiss it as “unscientific.” In reality, SE is deeply rooted in neuroscience and polyvagal theory.

2. “It’s Just Breathing Exercises”

While breathing awareness is part of SE, it’s not about scripted techniques. The focus is on tracking natural bodily responses, not imposing control.

3. “You Have to Remember Everything”

You don’t. SE works even if you have no clear memory of the trauma, especially in early childhood cases.

How SE Compares with Other Modalities

SE is ideal for those who:

• Feel overwhelmed by talking about trauma
• Experience strong physical symptoms
• Want a body-first approach

Want to explore sound-based healing? Discover Tuning Fork Therapy: Aligning Body Frequencies

Tips for Getting Started

1. Find a Certified SE Practitioner

Check directories like Somatic Experiencing International or SEUK. Ensure your therapist is trained and trauma-informed.

2. Start Slow

Even reading about body sensations can be activating. Pace yourself. Take breaks. Hydrate.

3. Create a Safe Environment

Before sessions, find a quiet space, wear comfy clothes, and ground yourself with something familiar — a blanket, a scent, or a calming object.

Home Practices to Support SE

While SE is best done with a professional, you can support your journey through:

• Body scans (noting areas of tension/comfort)
• Grounding exercises (touching a textured surface, focusing on the feet)
• Gentle movement (like swaying, walking, or stretching)

The goal isn’t to “fix” yourself, but to listen to your body with compassion.

Conclusion: The Body Remembers — and It Can Heal

Somatic Experiencing offers a gentle, empowering path to healing trauma — not through confrontation, but through connection. In a world that often separates mind and body, SE brings them back together, showing us that healing isn’t about “thinking our way out” of pain, but feeling our way through it.

By tuning into the body, you begin to reclaim what trauma tried to silence — your breath, your heartbeat, your sense of aliveness.

So, if you’ve ever felt disconnected, frozen, or overwhelmed, know this: your body hasn’t betrayed you. It’s been trying to protect you, and with Somatic Experiencing, it can finally find its way home.

Have you tried body-centred therapy before? Share your experience or questions in the comments. Let’s start a healing dialogue.

If you liked this article, read Alexander Technique: Improving Posture and Balance to expand your knowledge.