Breathe, Move, Heal: The Science Behind Somatic Therapy

We often think of healing as something that happens in the mind—through talk therapy, journaling, insight. But what if your body is holding onto the pain, too? Somatic therapy says: it is.

Somatic therapy is a body-centered approach that focuses on how the nervous system stores and releases trauma. It’s grounded in neuroscience and growing in popularity for one simple reason—it works, especially for those who feel “stuck” after traditional therapy.

What Is Somatic Therapy?

“Somatic” means “relating to the body.” This form of therapy recognizes that trauma isn’t just remembered—it’s felt, stored, and replayed through body sensations, muscle tension, posture, breath, and movement.

Somatic therapy uses body awareness, breathwork, and gentle movement to help release tension, regulate the nervous system, and promote emotional healing.

Why Talk Alone Isn’t Always Enough

Many trauma survivors say, “I’ve talked about it a hundred times, but I still feel like I’m there.” That’s because trauma lives in the body, not just the brain.

Fight-or-flight responses, frozen reactions, and chronic tension don’t always respond to logic. They respond to somatic release.

How Somatic Therapy Works

A typical session might include:

• Breathing exercises to calm the nervous system

• Body scans to build awareness of internal sensations

• Gentle movement to release trapped energy

• Guided visualization or grounding techniques

• Conversation, but focused on bodily experience—not just thoughts

The goal is to complete the body’s unfinished stress responses and return to a felt sense of safety.

The Science Behind It

Somatic therapy is supported by neuroscience. Research shows:

• The vagus nerve (which connects the brain to the body) plays a key role in regulating stress

• Polyvagal theory explains how safety cues in the body shift us out of fight-or-flight

• Movement and breath impact cortisol levels, heart rate variability, and emotional resilience

Who Benefits Most

Somatic therapy is especially helpful for:

• People recovering from trauma or PTSD

• Those in addiction recovery

• People who struggle with dissociation, numbness, or anxiety

• Anyone who feels “disconnected” from their body

How to Start

You can begin somatic practices today:

• Try 3 minutes of focused breathing

• Do a body scan before bed

• Walk slowly and mindfully for 5 minutes

• Place a hand on your heart when overwhelmed

Or work with a somatic therapist trained in modalities like Somatic Experiencing, Sensorimotor Psychotherapy, or trauma-informed yoga.

Final Thought

Healing isn’t just in your head. It’s in your chest, your shoulders, your breath, your bones. Somatic therapy reconnects you to your body—and through it, to peace.