Somatic psychology is based on understanding that body and mind are inseparably connected. Trauma and stress leave imprints not only in memory, but in the body — and it's through the body that we can find the path to healing.
What Is Somatic Psychology?
The somatic approach recognizes that:
- The body stores memories of trauma and stress
- Emotions manifest through physical sensations
- Healing occurs through restoring connection with the body
- The nervous system needs regulation for psychological health
Founding figures: Wilhelm Reich, Peter Levine (Somatic Experiencing), Pat Ogden (Sensorimotor Psychotherapy).
How Trauma Affects the Body
Fight, Flight, Freeze Response
When threatened, the nervous system activates one of these protective reactions:
- Fight — aggression, muscle tension
- Flight — anxiety, restlessness, hyperactivity
- Freeze — dissociation, numbness, depression
If mobilization energy isn't discharged naturally, it remains "stuck" in the body.
Physical Manifestations of Trauma
- Chronic muscle tension
- Breathing problems (shallow, interrupted)
- Sleep and digestive disorders
- Headaches and body pain
- Immune system problems
- Hyper- or hyposensitivity
Principles of Somatic Work
1. Body Awareness
Developing the ability to notice:
- Physical sensations
- Tension and relaxation
- Breathing and its changes
- Posture and movement
- Body boundaries in space
2. Nervous System Regulation
Window of tolerance — the zone where we can handle stress without overload:
- Hyperarousal: anxiety, panic, rage
- Hypoarousal: depression, numbness, dissociation
- Optimal zone: calm, clarity, capacity for connection
3. Completing Interrupted Defensive Responses
Helping the body complete natural protective movements:
- Trembling to discharge tension
- Movements that couldn't be made during trauma
- Restoring sense of strength and boundaries
Core Techniques
Grounding
Exercise "Feet on Ground":
- Feel the contact of your feet with the floor
- Imagine roots growing from your legs into the earth
- Breathe deeply, sensing stability
Exercise "5-4-3-2-1":
- 5 things you can see
- 4 things you can touch
- 3 sounds you can hear
- 2 smells you notice
- 1 taste
Breathing Practices
Diaphragmatic breathing:
- One hand on chest, other on belly
- Inhale through nose, belly rises
- Exhale through mouth, belly falls
- Chest remains relatively still
4-7-8 Breathing:
- Inhale for 4 counts
- Hold for 7 counts
- Exhale for 8 counts
Working with Tension
Progressive muscle relaxation:
- Sequential tensing and relaxing muscle groups
- Hold tension for 5-7 seconds
- Complete relaxation for 15-20 seconds
- Notice the difference in sensations
Shaking:
- Gentle, natural shaking movements
- Start with arms, spread to whole body
- Let the body move as it wants to
- Finish in a resting position
Working with Emotions Through Body
Anger
- Clenching and unclenching fists
- Pushing movements with arms
- Stamping feet
- Screaming into a pillow
Fear
- Hugging yourself
- Curling into fetal position
- Slow rocking
- Finding a safe spot in the room
Sadness
- Allowing tears to flow
- Hugging a pillow
- Flowing arm movements
- Sounds of grief (sobs, moans)
Joy
- Jumping
- Waving arms
- Dancing movements
- Laughing and smiling
Signs of Successful Self-Regulation
After somatic exercises you may notice:
- Deeper, freer breathing
- Sensation of warmth or pleasant relaxation
- Decreased muscle tension
- Greater mental clarity
- Improved mood
- Feeling present in your body
Integration into Daily Life
Micro-Practices
- Regular check-ins: "How do I feel in my body?"
- Breathing breaks throughout the day
- Stretching and movement every hour or two
- Mindful walking
Creating Rituals
- Morning body greeting
- Evening tension scanning
- Gratitude to body before sleep
- Dance or movement as daily practice
Working with Triggers
When you notice activation:
- Pause — stop and breathe
- Ground — feel your support
- Orient — look around, find safety
- Move — let the body do what it needs
- Integrate — stay with new sensations
When to Seek Professional Help
Somatic therapy is especially effective for:
- PTSD and complex trauma
- Anxiety disorders
- Depression
- Chronic pain
- Sleep disorders
- Attachment problems
See a somatic therapist if:
- Trauma seriously affects your life
- You have dissociative symptoms
- It's hard to feel your body
- You need help working with activation
Conclusion
The body is not just a "carrier" of the psyche, but an active participant in the healing process. The somatic approach teaches us to listen to the body's wisdom, trust its signals, and use its resources to restore wholeness and well-being.
Start simple: take pauses during the day to feel your body. Breathe consciously. Move with pleasure. Your body is an ally on the path to healing.