What is Somatic Experiencing Exercises? Top 10 Techniques to Heal Trauma and Stress
Somatic experiencing (SE) is a therapeutic approach that focuses on the connection between the body and the mind, helping individuals release stored trauma through physical sensations and movements. Developed by Dr. Peter Levine, SE aims to address the physiological impacts of trauma rather than focusing solely on cognitive or emotional aspects. This body-centered therapy uses various exercises to help individuals become aware of how trauma manifests in their bodies, leading to better emotional regulation and healing.
If you're considering somatic experiencing therapy and are ready to begin your healing journey, booking an appointment with a skilled practitioner is the best first step. At Embodied Life Therapy, we specialize in offering somatic experiencing sessions to guide you through this powerful approach, helping you release tension, stress, and trauma from your body. Visit our website today to schedule a session and begin your journey toward emotional freedom.
This article will explore the top 10 somatic experiencing exercises that you can use to reconnect with your body, calm your nervous system, and process unresolved trauma.
Top 10 Somatic Experiencing Exercises
Below are ten powerful somatic experiencing exercises that can help you reconnect with your body, calm your mind, and release unresolved trauma. These exercises are easy to integrate into your daily life and can be done anywhere, making them a useful tool for self-care and emotional regulation.
1. Grounding
Grounding is a foundational exercise in somatic experiencing that helps you reconnect with the present moment and feel more secure in your body. Trauma often disconnects us from the present, leaving us feeling scattered or unsafe. Grounding exercises are designed to bring you back into your body and your environment, reducing anxiety and fostering a sense of calm.
How to practice grounding:
Sit or stand with both feet firmly on the ground.
Close your eyes and take a few deep breaths, focusing on the sensation of your feet connecting with the earth.
Imagine roots growing from your feet deep into the ground, stabilizing and anchoring you.
Slowly scan your body for sensations, noticing any areas of tension or discomfort.
Focus on the feeling of the ground supporting you, allowing your body to feel safe and held.
2. Body Scanning
Body scanning is another powerful somatic exercise that enhances body awareness. By slowly scanning your body from head to toe, you can identify areas of tension, discomfort, or numbness, which may be holding onto unresolved trauma.
How to practice body scanning:
Find a quiet place to sit or lie down comfortably.
Close your eyes and take a few deep breaths.
Start at the top of your head and mentally scan down through your body, noticing any sensations or areas that feel tense, heavy, or numb.
Take your time as you move from your head, neck, shoulders, arms, chest, and down to your feet.
As you notice sensations, try to stay present with them. If any part of your body feels tight, gently breathe into that area and observe how it shifts.
3. Pendulation
Pendulation is a somatic experiencing technique that involves moving between feelings of discomfort and comfort. This practice helps individuals learn how to regulate their nervous systems and become more resilient in the face of challenging emotions.
How to practice pendulation:
Begin by identifying an area in your body that feels tense, painful, or uncomfortable.
Focus on this sensation for a few moments, acknowledging the discomfort without judgment.
Then, shift your focus to a part of your body that feels neutral or pleasant. This could be your hands, feet, or even your breath.
Alternate between these two sensations—moving from discomfort to comfort—until you feel more balanced and regulated.
4. Orienting
Orienting is an exercise that helps you engage with your external environment. Trauma often causes hypervigilance or dissociation, but orienting helps you feel safe by reminding your brain and body that you are in a secure space.
How to practice orienting:
Sit comfortably and slowly begin to look around the room, allowing your eyes to settle on objects that catch your attention.
Move your head gently as you look from one object to another, noticing colors, shapes, and textures.
As you do this, remind yourself that you are safe in your environment. This exercise helps your body recognize that there is no current threat, calming your nervous system.
5. Titration
Titration involves dealing with trauma in small, manageable doses. Rather than confronting overwhelming emotions all at once, titration allows you to process sensations or memories in bite-sized pieces, helping to avoid retraumatization.
How to practice titration:
Start by focusing on a mildly stressful or uncomfortable sensation in your body, like tension in your shoulders.
Observe the sensation for a brief moment, allowing yourself to stay present with it without being overwhelmed.
Then, move your focus to a neutral or pleasant part of your body, just as you would in pendulation.
This process of gradually addressing uncomfortable sensations helps you build tolerance and resilience.
6. Self-Touch
Self-touch is a somatic exercise that involves placing your hands on different parts of your body to provide comfort and connection. This exercise can help soothe your nervous system and create a sense of safety and support.
How to practice self-touch:
Find a quiet, comfortable space where you can sit or lie down.
Gently place your hands on your chest, belly, or any other area of your body that feels like it needs comfort.
Focus on the warmth and pressure of your hands, imagining them providing support and care to the area you are touching.
Breathe deeply and slowly as you continue to hold your body in a comforting way, allowing yourself to relax into the sensation.
7. Voo Breathing
Voo breathing is a vocal exercise used in somatic experiencing to stimulate the vagus nerve, which plays a key role in calming the nervous system. This exercise helps to shift your body from a state of fight-or-flight to one of relaxation.
How to practice Voo breathing:
Sit comfortably with your feet on the ground and your spine straight.
Take a deep breath in, and as you exhale, make a deep, vibrating "voo" sound.
Feel the vibration in your body as you make the sound, particularly in your chest and belly.
Continue for several rounds, allowing the sound to soothe and relax your nervous system.
8. Shaking and Trembling
Shaking or trembling is a natural way for the body to release pent-up energy and trauma. In animals, this is a common response after a stressful event. In somatic experiencing, this exercise can be used to help the body discharge excess stress or energy that has been stored during traumatic experiences.
How to practice shaking and trembling:
Stand with your feet shoulder-width apart and bend your knees slightly.
Begin shaking your arms, legs, and body, letting yourself tremble naturally.
Shake as vigorously or gently as feels comfortable, and continue for 2-5 minutes.
After shaking, stand still for a moment and notice the sensations in your body.
9. Progressive Muscle Relaxation
Progressive muscle relaxation involves tensing and then relaxing different muscle groups in the body. This exercise helps you become more aware of where you hold tension and encourages the release of stored energy.
How to practice progressive muscle relaxation:
Sit or lie down in a comfortable position.
Start by tensing the muscles in your feet for 5-10 seconds, then release the tension.
Move up through your body, tensing and relaxing your legs, abdomen, arms, and face.
As you relax each muscle group, notice the difference between tension and relaxation.
10. Mindful Walking
Mindful walking is a somatic exercise that involves walking slowly and paying close attention to your body’s movements and sensations. This practice helps to ground you in the present moment and increase your awareness of your body.
How to practice mindful walking:
Find a quiet space where you can walk undisturbed.
Walk slowly and deliberately, paying attention to the sensation of your feet as they make contact with the ground.
Notice how your body shifts with each step and how your arms naturally swing.
Focus on your breath as you walk, staying present with each movement.
Somatic experiencing exercises are powerful tools for trauma healing and emotional regulation. By incorporating these exercises into your daily routine, you can gradually release stored tension, improve your body awareness, and regain a sense of safety and calm. Whether you're dealing with chronic stress, anxiety, or unresolved trauma