The 10 Best Somatic Exercises to Release Trauma

Somatic exercises have garnered attention for their profound ability to facilitate the release of trauma stored within the body. These practices aim to reconnect individuals with their physical sensations, fostering a deeper understanding of their emotional experiences. Here, we explore ten effective somatic exercises designed to help release trauma and promote healing.

1. Grounding Techniques: Begin by standing with your feet firmly planted on the floor. Visualise roots extending from the soles of your feet into the earth. Take deep breaths, feeling a sense of stability as you connect with the ground beneath you.

2. Body Scan: Lie down comfortably and slowly direct your awareness to different parts of your body, starting from your toes and moving upwards. Notice any areas of tension and consciously relax those spots, allowing sensations to arise without judgment.

3. Breath Work: Engaging in deep, intentional breathing can help release pent-up emotions. Inhale deeply through your nose, filling your abdomen, and exhale slowly through your mouth. Visualise expelling negative feelings with each exhale.

4. Movement Exploration: Allow your body to move freely, expressing whatever emotions arise. Dance, stretch, or even shake your limbs. This spontaneous movement can help unlock and release stored trauma.

5. Tai Chi or Qi Gong: Practising these gentle martial arts enhances body awareness and encourages a flowing connection between mind and body, promoting relaxation and emotional release.

6. Sound Expression: Release stored energy through vocal sounds. This can range from gentle humming to loud primal screams. Letting your voice resonate can aid in processing unexpressed feelings.

7. Journaling with Sensations: Combine writing with body awareness. As you jot down your thoughts, pause frequently to check in with your body, noting any sensations that arise. This connection can provide insights into your emotional state.

8. Safe Space Visualisation: Create a mental image of a place where you feel completely safe. Engage your senses to make this space vivid—what do you see, hear, and feel? This practice can help soothe anxiety and promote a sense of security.

9. Massage and Bodywork: Engaging in therapeutic touch, such as massage or other bodywork modalities, can help release tension and trauma held within the body, allowing for healing and emotional release.

10. Mindful Walking: Take a slow, mindful walk in nature, paying close attention to the sensations in your body. Notice how your feet connect with the ground and the rhythm of your breath, grounding you in the present moment.

Incorporating these somatic exercises into your routine can help foster resilience, enhance self-awareness, and support the release of trauma, ultimately guiding you towards a path of healing and wholeness.