5 Types of Somatic Therapy (And How They Help Heal Trauma)
Most people think of trauma as something that lives in the mind. But trauma often shows up in the body as well.
You might notice your shoulders tighten when you're stressed. Your stomach may drop when anxiety appears. Sometimes your chest feels heavy or breathing becomes shallow when emotions feel overwhelming.
These reactions are not random. They are signals from the nervous system.
Somatic therapy is based on a simple but powerful idea: our bodies remember experiences, especially stressful or traumatic ones. When the nervous system doesn’t fully process those experiences, the body can remain stuck in patterns of tension, hypervigilance, or emotional shutdown.
Rather than focusing only on thoughts and memories, somatic therapy helps people reconnect with physical sensations, breathing, and movement. This allows the body to gradually release stored stress and rebuild a sense of safety.
Below are five types of somatic therapy that are commonly used to support trauma healing.
What Is Somatic Therapy?
Somatic therapy is a body-centered approach to mental health that focuses on the relationship between physical sensations, emotions, and the nervous system.
The word somatic comes from the Greek word soma, meaning body.
Traditional talk therapy often focuses on thoughts, beliefs, and emotional patterns. Somatic therapy adds another layer by paying attention to what is happening physically in the body.
This may include noticing:
muscle tension
breathing patterns
posture or movement
internal sensations
nervous system responses
By becoming aware of these signals, people can begin to understand how stress and trauma are held in the body. Over time, this awareness can help release tension and restore emotional balance.
Why Somatic Therapy Helps Heal Trauma
When someone experiences a threatening or overwhelming event, the nervous system activates its survival response.
This response is often described as fight, flight, or freeze.
In many cases, the body naturally completes this stress response and returns to a calm state. But sometimes the nervous system remains stuck in that heightened survival mode.
This can lead to symptoms such as:
emotional numbness
muscle tension
difficulty relaxing
Somatic therapy helps the nervous system gradually release these stored survival responses. Through gentle awareness and body-based techniques, people can begin to feel safer in their bodies again.
5 Types of Somatic Therapy
Somatic therapy includes a variety of approaches that focus on the connection between the body, emotions, and the nervous system. While each method uses different techniques, they all aim to help people release stored stress, regulate the nervous system, and reconnect with their bodies in a safe and supportive way.
Below are five common types of somatic therapy that therapists often use when working with trauma, anxiety, and nervous system dysregulation.
1. Somatic Experiencing (SE)
Somatic Experiencing was developed by trauma researcher Dr. Peter Levine.
This approach focuses on how trauma becomes stored in the body when the nervous system is unable to complete its natural stress response.
Instead of revisiting traumatic memories in detail, Somatic Experiencing encourages clients to pay attention to small physical sensations in the body.
Therapists guide clients through slow, manageable steps that help release stored survival energy.
Benefits
Somatic Experiencing can help:
reduce anxiety and hypervigilance
release chronic tension in the body
regulate the nervous system
increase feelings of safety and control
2. Sensorimotor Psychotherapy
Sensorimotor psychotherapy blends traditional psychotherapy with body awareness.
Developed by Dr. Pat Ogden, this approach focuses on how trauma appears through posture, movement, and physical reactions.
During sessions, therapists help clients observe how their bodies respond when discussing emotional experiences. These physical patterns often reveal how the nervous system adapted to past stress.
Benefits
Sensorimotor psychotherapy may help people:
increase body awareness
understand how trauma affects physical responses
improve emotional regulation
heal attachment-related trauma
3. EMDR (Eye Movement Desensitization and Reprocessing)
EMDR is one of the most widely used trauma therapies. While it is often associated with memory processing, it also includes strong somatic elements.
During EMDR sessions, clients recall distressing experiences while engaging in bilateral stimulation, such as guided eye movements or tapping.
This process helps the brain reprocess traumatic memories so they feel less overwhelming.
Benefits
EMDR can help:
reduce the emotional intensity of traumatic memories
decrease PTSD symptoms
help the body stop reacting as if the trauma is still happening
4. Breathwork Therapy
Breathwork therapy focuses on using intentional breathing techniques to regulate the nervous system.
When people feel anxious or stressed, breathing often becomes shallow and rapid. Breathwork helps restore slower, deeper breathing patterns that support relaxation.
By working with the breath, people can influence their nervous system and emotional state.
Benefits
Breathwork can help:
calm anxiety
stimulate the vagus nerve
release emotional tension
increase awareness of the mind-body connection
5. Trauma-Informed Yoga and Movement Therapy
Trauma-informed yoga is a gentle movement practice designed specifically for individuals who have experienced trauma.
Unlike traditional yoga classes, trauma-informed yoga prioritizes safety, choice, and emotional awareness.
Participants are encouraged to move at their own pace while noticing how their bodies respond.
Benefits
This approach may help people:
reconnect with their bodies
build a sense of control and safety
reduce physical tension
strengthen emotional resilience
Finding Support for Mind–Body Healing
Each somatic therapy approach has unique techniques, but they all share similar goals: improving emotional regulation, strengthening nervous system resilience, releasing stored trauma, and helping people reconnect with their bodies.
Our bodies carry our histories - very stressor, every fear, every moment of survival. Somatic therapies offer a way to gently unwind those patterns and create new ones rooted in safety, presence, and connection.
If you’ve ever felt like traditional talk therapy only scratches the surface, exploring somatic therapy may offer the deeper support your mind and body have been asking for.
At Think Feel Talk Therapy in Plymouth, Michigan, sessions integrate body-centered approaches such as somatic therapy, EMDR, and nervous system regulation to support healing that goes beyond words.
Ready to explore somatic therapy? Contact us to schedule a consultation and begin your journey toward feeling safe and grounded in your body again.
Frequently Asked Questions
What is somatic therapy?
Somatic therapy is a body-centered approach to mental health that focuses on the connection between physical sensations, emotions, and the nervous system.
How does somatic therapy help trauma?
Somatic therapy helps the nervous system release stored stress responses and gradually return to a more balanced state.
Is somatic therapy different from traditional talk therapy?
Yes. Talk therapy focuses primarily on thoughts and emotions, while somatic therapy includes body awareness, breathing, and physical sensations as part of the healing process.
Who can benefit from somatic therapy?
Somatic therapy may help individuals experiencing trauma, anxiety, chronic stress, emotional overwhelm, or difficulty feeling connected to their bodies.
About the Author
Alex Dixon is a licensed psychotherapist based in Plymouth, Michigan and the founder of Think Feel Talk Therapy. Alex specializes in trauma therapy, EMDR, somatic therapy, and nervous system regulation.
Through a compassionate, body-centered approach, Alex works with individuals experiencing anxiety, trauma, and emotional overwhelm, helping them reconnect with their bodies and develop tools for lasting emotional healing.