What is Somatic Therapy and What to Expect From It
Somatic therapy is an innovative approach to healing that emphasizes the deep connection between the mind and body. Unlike traditional talk therapies, somatic therapy integrates physical sensations and movements into the healing process, recognizing that trauma, stress, and emotional pain often reside not just in our thoughts but in our nervous system and body as well. By addressing these somatic (or bodily) experiences, this modality offers a pathway for profound healing and transformation.
Understanding Somatic Therapy
Somatic therapy is grounded in the idea that the body holds onto experiences, particularly traumatic ones. Think of how your body might tense up during a stressful event or how you might feel a knot in your stomach during a difficult conversation. These physical responses are the body’s way of processing emotional experiences. However, when we’re unable to fully process or release these experiences and we get stuck in “activation”, or fight, flight, freeze/shutdown, placating/appeasement, we end up with chronic tension, pain, or emotional distress, and sometimes even try to mange these symptoms with addictions, eating disorders, or other coping mechanisms.
Traditional talk therapy often focuses on exploring thoughts and behaviors, which is invaluable for building insight and understanding. However, it may not always address the lingering effects of trauma or stress stored in the body. Somatic therapy stands apart by actively engaging the body in the healing process. This makes it particularly effective for individuals who feel "stuck" in therapy or those whose symptoms persist despite cognitive awareness, like knowing the “why” for their patterns and struggles.
How Does Somatic Therapy Work?
Somatic therapy sessions typically combine traditional talk therapy with somatic techniques designed to help clients connect with their body’s wisdom. Rather than bypassing bodily sensations while engaging in conversation, somatic therapy encourages clients to explore the physical experiences that accompany their emotions. This might include noticing areas of tension, discomfort, or ease in the body.
Key techniques used in somatic therapy include:
Body Awareness: Clients are guided to notice physical sensations, tension, or areas of discomfort in their body. This awareness helps uncover patterns that might otherwise go unnoticed.
Breathwork: Controlled breathing techniques are used to calm the nervous system or process emotions, often helping clients shift from a state of fight, flight, or freeze into a more regulated state.
Movement: Gentle movements or “motor plans”—intentional, repetitive motions—can help regulate the nervous system and release stored tension.
Mindfulness: Practicing present-moment awareness helps clients stay grounded and observe their experiences without judgment.
Each session is highly individualized, meeting clients where they are and adjusting techniques to their comfort level and needs.
What to Expect in a Somatic Therapy Session
A somatic therapy session often begins with grounding practices to help the client settle into their body and the present moment. This might involve deep breathing exercises, a body scan to notice areas of sensation, or simple grounding techniques like feeling your feet on the floor. The therapist might then guide the conversation toward an issue the client wants to explore, while continually encouraging them to tune into their physical sensations.
For example, instead of focusing solely on the story of a past event, a somatic therapist might ask questions like, “What do you notice in your body as you talk about this?” or “Where do you feel that tension or heaviness?” From there, the therapist might introduce gentle movements, such as stretching or rocking, or suggest a grounding exercise to help regulate the nervous system. Over time, these practices help clients build a stronger connection to their body and develop tools for self-regulation.
If you’re curious about the details of somatic therapy or want to learn more about how it works, visit the Somatic Therapy page on my website for additional insights and resources.
Things You Might Hear a Somatic Therapist Say
Somatic therapists use language and interventions that help clients tune into their body and emotions in real-time. Some examples of what a somatic therapist might say include:
"Feel there’s a pull to please me right now." This might be said to help a client notice how their habitual patterns, like people-pleasing, show up in the therapy room.
"I want your inner child to hear that I know they had to accomplish and be perfect in order to earn love and avoid criticism, but that was never how it should’ve been. They’re allowed to be bad at things and make mistakes—what do you notice as I say that?" This can validate a client’s inner experiences while inviting them to notice their body’s response.
"Notice you want to push away when I try to get emotionally closer—let's actually do the pushing motion together and see what happens." This kind of intervention uses physical movements to explore and process relational dynamics or defenses.
These types of prompts encourage clients to engage with their bodily sensations and emotional responses in ways that foster deeper insight and healing.
Benefits of Somatic Therapy
Somatic therapy can be incredibly beneficial for individuals dealing with a range of challenges, including:
Trauma and PTSD: By addressing how trauma is stored in the body, somatic therapy helps clients process and release unresolved experiences.
Anxiety and Stress: Somatic practices can calm an overactive nervous system and provide tools for self-regulation.
Chronic Pain: Many clients find relief from physical discomfort that is linked to emotional or psychological stress.
Eating Disorders: Somatic approaches can help rebuild a positive relationship with the body. I offer Meal Support Sessions that are somatically focused to help people explore their eating disorder urges from a place of non-judgmental safety and curiosity, and receive somatic support in real time.
Relational Challenges: By increasing self-awareness, somatic therapy supports healthier communication and connection with others.
In addition to symptom relief, somatic therapy offers a deeper sense of embodiment and self-awareness, helping clients reconnect with their authentic selves. It’s a holistic approach that honors the body’s innate wisdom and capacity for healing.
Challenges and Rewards
One of the challenges of somatic therapy is that it requires clients to slow down and pay attention to their body—a practice that can feel foreign or even uncomfortable, especially for those who have spent years disconnecting from their physical sensations as a survival mechanism. However, this discomfort is often a sign that meaningful change is taking place. With patience and support, clients can move through these initial hurdles and experience profound healing and transformation.
The rewards of somatic therapy are well worth the effort. By addressing the root causes of distress and working with the nervous system, clients often find relief that feels deeper and more lasting than they might have experienced through talk therapy alone. Somatic therapy doesn’t just help you think differently; it helps you feel differently, fostering a sense of safety and wholeness in your own body.
How to Find a Somatic Therapist
If you’re interested in exploring somatic therapy, it’s important to find a qualified practitioner who resonates with your needs. Here are some tips for finding a somatic therapist:
Research Online: Look for therapists who specialize in somatic approaches. Keywords like "somatic therapy," "body-based therapy," or "somatic experiencing" can help narrow your search.
Check Credentials: Ensure that the therapist is trained in a recognized somatic modality, such as Somatic Experiencing®, Sensorimotor Psychotherapy, or another body-based approach.
Read Reviews or Testimonials: Personal experiences from other clients can give you insight into a therapist’s style and approach.
Ask Questions: During an initial consultation, don’t hesitate to ask about the therapist’s training, techniques, and what a typical session looks like.
Listen to Your Gut: A good therapeutic relationship is built on trust and safety. Choose someone you feel comfortable with.
Final Thoughts
Somatic therapy is a reminder that healing isn’t just a mental process; it’s a full-body experience. By tuning into the body’s signals and working in harmony with the nervous system, this approach offers a compassionate and effective way to navigate trauma, stress, and other challenges. It’s a practice that can help you feel more present, connected, and at peace within yourself.
If you’re ready to explore somatic therapy, take the first step by reaching out to a trained professional. Healing is possible, and somatic therapy might just be the key to unlocking the relief and growth you’ve been seeking.
About the Author
Martha Carter is a licensed therapist providing virtual services in Colorado. She is trauma-informed and trained in somatic, neurobiology-based modalities to help people with all types of trauma, chronic pain, and eating disorders heal from the inside out.
(Colorado residents only)
