When you feel stressed or shaken by something difficult, you often feel it in your body as much as your mind. Your shoulders tighten, your stomach turns, your breath gets shallow. Somatic therapy is a body-centered approach that works with that connection.
We put this guide together because somatic therapy comes up a lot in conversations about trauma and stress, and it is often described in ways that are hard to follow. Below, we explain what it is, what happens in a session, and what the research does and does not yet tell us.
What Is Somatic Therapy?
The word “somatic” comes from soma, meaning body. Somatic therapy is a body-centered approach that pays close attention to how your body feels, rather than focusing on thoughts alone. It is built on the idea that emotional distress and physical sensations are linked.
In practice, somatic therapy is often combined with talk therapy. A therapist may guide you to notice physical sensations, breathe through them, and move gently, so you can work with what your body is holding as well as what is on your mind.
How Are the Mind and Body Connected?
When you feel threatened or under pressure, your body releases hormones that produce the fight-or-flight response. Your heart rate and breathing speed up to help you respond to danger. That reaction is normal and protective in the moment.
When stress becomes long term, though, it can wear on the body. Chronic stress can lead to physical reactions such as headaches, stomach problems, and trouble sleeping. After a frightening or overwhelming experience, some people also feel disconnected from their bodies, which is a common response to traumatic events.
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What Happens in a Somatic Therapy Session?
Sessions look different depending on the therapist and your goals, but most involve slowing down and tuning into your body. A therapist works with you at a pace that feels safe, and you stay in control of what you share and explore.
Most sessions share a few common elements.
- Body awareness. Noticing sensations such as tension, warmth, or a racing heart, and where you feel them.
- Breathing exercises. Slow, deep breathing can help calm the body and lower the stress response.
- Grounding and mindfulness. Staying present with what is happening in your body in the moment, without judgment.
- Gentle movement. Mindful movement such as yoga can be a gentle way to reconnect with your body after a hard experience.
What Are the Types of Somatic Therapy?
Several body-centered approaches fall under the somatic umbrella. A therapist may draw on one or blend a few, depending on your needs.
- Somatic Experiencing. Developed by Peter Levine, this approach focuses on the physical sensations connected to stress and trauma, working slowly to help your nervous system settle.
- Sensorimotor Psychotherapy. Created by Pat Ogden, this approach blends talk therapy with body awareness to work with trauma and attachment.
- Hakomi. A body-centered method that uses mindfulness to explore the beliefs and emotions held in the body.
You may also see EMDR grouped with these approaches because it uses physical, side-to-side stimulation. EMDR is really its own trauma-focused therapy that changes how a difficult memory is stored, and the APA guideline suggests it for post-traumatic stress disorder. It is more established in research than most body-centered methods.
What Can Somatic Therapy Help With?
People most often explore somatic therapy for trauma, stress, and anxiety. Because it draws on mind-body practices, it can be a way to work with the physical side of these experiences that talk therapy alone may not reach.
Mind-body approaches such as relaxation and breathing may provide some benefit for symptoms of post-traumatic stress, and they are often used alongside other forms of treatment. Some people find that this kind of work helps them feel more grounded and more connected to their bodies over time.
How Well Does Somatic Therapy Work?
It is fair to be curious about the evidence, and to be honest, the research is still developing. There is very little research on some somatic methods, and studies that do exist tend to be small or narrow.
Mind-body approaches show promise for managing stress and anxiety, but for post-traumatic stress they tend to be used as an adjunct rather than as a stand-alone treatment. More established, research-backed options such as EMDR and certain talk therapies are usually considered first for trauma. A therapist can help you weigh what is likely to help most.
One more thing to keep in mind. Body-based and relaxation practices can sometimes bring up strong feelings, especially for people with a history of trauma. That is part of why it helps to work with a qualified professional who can support you if difficult emotions come up.
How Do I Find a Somatic Therapist?
If you want to try somatic therapy, a good first step is talking with your primary care provider, who can refer you to a mental health professional. Look for someone with specific training in the approach and, for trauma work, experience providing trauma-informed care.
Directories, doctor referrals, and free tools such as Mental Health Match can also help you find a good fit. We created it so you can answer a few questions about what you are looking for and see therapists who match your needs, including those who offer body-centered approaches.
| Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always talk to a qualified healthcare professional about any medical concerns. If you are in crisis, please call or text the 988 Suicide & Crisis Lifeline at 988. |
