Reconnecting with Your Body After Trauma: A Somatic Approach

19 February 2025

Trauma can leave us feeling disconnected from our bodies. It’s as if someone hit the "mute" button on our physical selves, leaving us out of touch with the very vessel that houses our emotions, thoughts, and experiences. When you’ve gone through trauma, whether it’s emotional, physical, or psychological, your body often becomes a foreign entity. But what if I told you there’s a way to get back in touch with it?

Enter somatic therapy, a holistic approach that focuses not just on the mind but also on the body. In this article, we'll explore how you can reconnect with your body after trauma using a somatic approach. It’s all about tuning back into the signals your body is trying to send and learning to feel safe in your own skin again.

What is Somatic Therapy?

Before diving into how you can use somatic techniques to heal, let’s first understand what somatic therapy is. The word "somatic" comes from the Greek word "soma," which means "body." So, somatic therapy is essentially body-centered therapy. Unlike traditional talk therapy, which often focuses on exploring thoughts and emotions, somatic therapy takes the body into account, recognizing how trauma is stored physically in our tissues and nervous system.

Trauma can lodge itself in your muscles, your posture, even the way you breathe. Think about it: Have you ever noticed that after a particularly stressful day, your shoulders are tight, your jaw is clenched, or you’re holding your breath without realizing it? That’s because stress and trauma manifest physically.

Somatic therapy helps you become aware of these physical sensations and release them. It’s about creating a dialogue between your mind and body, allowing them to work together in harmony to heal old wounds.

How Trauma Disconnects You From Your Body

Let’s start by acknowledging something important: Trauma doesn’t just happen in your head. When you experience something traumatic, your body is affected too. Trauma triggers a "fight, flight, or freeze" response, which kicks your nervous system into overdrive. Your heart races, your muscles tense, and adrenaline floods your system.

For people who experience ongoing trauma or a single event that’s particularly intense, this response can get stuck. Your body might continue to operate in survival mode long after the actual danger has passed. The result? You begin to feel numb, dissociated, or like you’re living out of sync with your body.

In some cases, people who’ve experienced trauma may even feel betrayed by their bodies. They might develop chronic pain, digestive issues, or autoimmune disorders—all of which can make it even harder to feel connected to their physical selves.

The Body Remembers What the Mind Tries to Forget

Here’s the thing: While your mind might try to block out painful memories, your body doesn’t forget. Trauma is stored in your muscles, your nervous system, and even your cells. This is why you might experience triggers—such as a racing heart, sweaty palms, or a sinking feeling in your stomach—long after the trauma is over.

The body is like a sponge that absorbs everything, both good and bad. So, while you might not consciously remember the trauma, your body often carries the emotional and physical residue of it.

The Science Behind Somatic Healing

Now that we’ve established how trauma disconnects you from your body, let’s talk about the science behind somatic healing. Somatic therapy is grounded in neuroscience, specifically in the understanding of the autonomic nervous system (ANS).

The ANS is divided into two branches: the sympathetic nervous system (SNS) and the parasympathetic nervous system (PNS). When you experience trauma, your SNS (the "fight or flight" system) kicks in. This is what makes your heart race and your body tense up, preparing you to either confront the threat or run away from it.

However, after the trauma is over, your PNS (the "rest and digest" system) is supposed to kick in to help you calm down. But for many trauma survivors, this doesn’t happen. Instead, the body stays in a state of hyperarousal, leading to chronic stress, anxiety, and even physical pain.

Somatic therapy works by helping you engage your PNS, allowing your body to come out of survival mode and return to a state of balance. It’s like hitting the "reset" button on your nervous system.

Polyvagal Theory: The Key to Somatic Healing

One of the most important scientific principles behind somatic therapy is the Polyvagal Theory, developed by Dr. Stephen Porges. This theory explains how the vagus nerve, a long nerve that runs from your brainstem through your body, plays a crucial role in regulating your nervous system.

The vagus nerve has two primary branches: the ventral vagal complex (which promotes feelings of safety and connection) and the dorsal vagal complex (which triggers a shutdown response). When you experience trauma, the dorsal branch might become overly activated, causing you to feel numb or disconnected from your body.

Somatic therapy helps you stimulate the ventral vagal system, allowing you to feel safe in your body again. This can be done through various techniques such as breathwork, grounding exercises, and gentle movement.

Somatic Techniques to Reconnect with Your Body

So now that you know the science behind it, how can you actually use somatic techniques to reconnect with your body after trauma? Here are some simple, yet powerful, methods you can try.

1. Grounding Exercises

Grounding is a technique that helps you feel more connected to the present moment by focusing on sensory experiences. It can be as simple as feeling your feet on the ground, noticing the texture of an object in your hand, or focusing on your breath.

One effective grounding exercise is the "5-4-3-2-1" technique. Here’s how it works:

- 5: Look around the room and name five things you can see.
- 4: Name four things you can touch.
- 3: Identify three things you can hear.
- 2: Notice two things you can smell.
- 1: Acknowledge one thing you can taste.

This exercise helps bring you back into the present moment and out of your head, allowing you to reconnect with your body.

2. Breathwork

Your breath is one of the most powerful tools you have for calming your nervous system and reconnecting with your body. When you’re anxious or stressed, your breathing tends to become shallow and rapid. But by consciously taking slow, deep breaths, you can activate your parasympathetic nervous system and bring your body back into a state of calm.

Try this simple breathing exercise: Inhale slowly through your nose for a count of four, hold for a count of four, and then exhale through your mouth for a count of six. Repeat this a few times, and notice how your body feels afterward.

3. Body Scanning

A body scan is a mindfulness technique that involves mentally scanning your body from head to toe, noticing any areas of tension, pain, or numbness. This helps you become more aware of the sensations in your body and can reveal areas where trauma might be stored.

To do a body scan, find a quiet place to sit or lie down. Close your eyes and take a few deep breaths. Starting at the top of your head, slowly work your way down your body, paying attention to any sensations you notice. Don’t judge or try to change anything—just observe.

4. Movement

Movement is a key component of somatic healing. Trauma often causes us to freeze or become rigid, so gentle movement can help release stuck energy and reconnect us with our bodies. This doesn’t have to be intense exercise—even simple stretching, yoga, or dancing can be incredibly therapeutic.

When you move, focus on the sensations in your body. Notice how your muscles feel as you stretch, or how your feet make contact with the ground as you walk. This helps you stay grounded in your body and present in the moment.

5. Touch

Physical touch, whether it’s from a trusted partner, a therapist, or even yourself, can be incredibly healing for trauma survivors. Trauma often causes us to feel disconnected from our bodies, and touch can help bridge that gap.

Self-massage is a great way to reconnect with your body. Try gently massaging your arms, legs, or shoulders, paying attention to the sensations of your skin and muscles. You can also experiment with different textures, such as soft fabrics or warm water, to engage your sense of touch.

The Importance of Patience and Compassion

Reconnecting with your body after trauma is a process, not a destination. It’s important to be patient with yourself and approach this journey with compassion. There will be days when you feel more connected to your body, and other days when you feel distant. Both are okay.

Healing is not linear, and it’s normal to experience setbacks along the way. What’s most important is that you continue to show up for yourself, even when it feels difficult. Trust that, over time, your body will begin to feel like home again.

Seeking Professional Help

While the techniques mentioned above can be incredibly helpful, it’s also important to acknowledge that healing from trauma is a complex process that might require professional support. Somatic therapists are trained to help you navigate this journey and create a safe space for you to explore your body’s responses to trauma.

If you’re struggling to reconnect with your body or feel overwhelmed by the process, don’t hesitate to seek out a somatic therapist or another mental health professional who specializes in trauma.

Final Thoughts

Reconnecting with your body after trauma is a deeply personal and transformative journey. It’s about learning to feel safe in your own skin again, to trust your body’s signals, and to release the tension and stress that trauma has left behind. By incorporating somatic techniques like grounding, breathwork, and movement, you can start to rebuild the connection between your mind and body.

Remember, healing is not about erasing the past—it’s about learning how to live fully in the present. Your body is not your enemy; it’s your greatest ally in the healing process. Be gentle with yourself, and trust that, with time, you can come home to your body once again.