How Somatic Experiencing Helps Heal Trauma

Many people who have experienced trauma notice that their body continues to react long after the danger has passed. You may feel tension, anxiety, numbness, or a constant sense of being on edge — even when you know you are safe.

This is not a weakness. It is the nervous system trying to protect you.

Somatic Experiencing is a gentle, body-oriented approach that helps the nervous system return to a state of safety, balance, and regulation.

Why trauma affects the body

When we experience threat, the nervous system automatically activates survival responses: fight, flight, or freeze. These responses are natural and essential for survival.

However, when an experience is overwhelming, too fast, or when there is no opportunity to resolve the defensive response, the nervous system may remain partially “stuck” in a survival state.

This may show up as:

• chronic tension

• anxiety or panic

• feeling constantly alert or easily overwhelmed

• emotional numbness or disconnection

• fatigue or burnout

• difficulty relaxing or feeling safe

They are physiological nervous system patterns, not conscious choices.

What is Somatic Experiencing?

Somatic Experiencing is a trauma therapy approach that works directly with the nervous system through body awareness.

It does not require reliving traumatic memories or going into overwhelming emotional states.

Instead, the process helps you:

• develop awareness of internal body sensations

• experience safety and stability in the present moment

• gradually release stored survival energy

• restore the nervous system’s natural ability to regulate itself

The work happens at a pace that feels safe and manageable for you.

What happens during a session?

During a session, we may gently explore:

• physical sensations in the body

• breathing patterns

• areas of tension or support

• resources that help you feel grounded and safe

Often, changes are subtle but meaningful. For example:

• breathing becomes easier

• the body feels calmer

• there is a greater sense of stability

• reactions become less automatic and overwhelming

These shifts reflect increased nervous system regulation.

What does research show?

Clinical research suggests that Somatic Experiencing can help reduce trauma-related symptoms and improve nervous system regulation.

A randomized controlled trial by Brom and colleagues (2017) found that participants with posttraumatic stress disorder (PTSD) who received Somatic Experiencing showed significant reductions in PTSD symptoms compared to a control group.

Another randomized controlled study by Andersen and colleagues (2017) found that Somatic Experiencing helped reduce trauma symptoms and improve functioning in individuals with chronic pain and comorbid PTSD symptoms.

Neuroscience-informed theoretical research also suggests that Somatic Experiencing supports regulation of the autonomic nervous system by improving interoception — the ability to sense internal bodily states — which plays a key role in trauma recovery (Payne, Levine, & Crane-Godreau, 2015).

These findings are consistent with modern understanding that trauma affects both the mind and the nervous system.

Navigating the Research Landscape

The scientific literature on Somatic Experiencing is growing but still emerging. Many studies face challenges such as small sample sizes and the subjective nature of trauma symptoms. However, the trend is clear: SE is gaining recognition as a valid and effective trauma therapy.

For those who value evidence-based approaches, this growing body of work offers reassurance. It also invites us to hold space for the mystery of healing, where science and experience meet.

Healing does not require forcing or reliving

Trauma symptoms often persist because the nervous system has not yet been able to complete its natural recovery process.

Healing occurs through safety, not force.

Somatic Experiencing provides conditions that allow the nervous system to gradually return to balance. This process often involves small, steady changes, such as:

• increased calm

• greater resilience

• improved emotional regulation

• feeling more present and connected

  
  

When can Somatic Experiencing help?

Somatic Experiencing may be helpful if you experience:

• trauma-related symptoms

• anxiety or chronic stress

• nervous system dysregulation

• emotional numbness or overwhelm

• difficulty relaxing or feeling safe

You do not need to have experienced a single major traumatic event. Trauma is defined by how the nervous system was affected, not by the event itself.

Healing is possible

The nervous system is capable of healing and change throughout life.

Somatic Experiencing supports this natural capacity by helping restore safety, regulation, and resilience.

Over time, many people experience greater ease, stability, and a renewed sense of connection to themselves and their lives.

References

Andersen, T. E., Lahav, Y., Ellegaard, H., & Manniche, C. (2017). A randomized controlled trial of brief Somatic Experiencing for chronic low back pain and comorbid PTSD symptoms. European Journal of Psychotraumatology, 8(1), 1331108.

Brom, D., Stokar, Y., Lawi, C., Nuriel-Porat, V., Ziv, Y., Lerner, K., & Ross, G. (2017). Somatic Experiencing for posttraumatic stress disorder: A randomized controlled outcome study. Journal of Traumatic Stress, 30(3), 304–312.

Payne, P., Levine, P. A., & Crane-Godreau, M. A. (2015). Somatic Experiencing: Using interoception and proprioception as core elements of trauma therapy. Frontiers in Psychology, 6, 93.