Trauma doesn’t just live in our minds; it lives in our bodies, too. When we experience traumatic events, our bodies hold onto the memories, often manifesting in ways we may not even realize—tight shoulders, shortness of breath, or a persistent sense of unease. These physical sensations are the body’s way of communicating that something unresolved still lingers.

This is where somatic grounding exercises can come in to aid the healing process. Unlike traditional talk therapy, which focuses on processing trauma through the mind, somatic practices aim to reconnect you with your body and its sensations.

By bringing awareness to the present moment and focusing on your body’s responses, you can begin to create a sense of safety and stability within yourself—a vital step in the healing process.

Somatic grounding exercises are simple yet powerful tools that anyone can use to calm an overactive nervous system, regulate emotions, and release physical tension. In this blog, we’ll explore how these practices work, the science behind them, and how you can incorporate them into your daily life to support your trauma recovery journey. Whether you’re navigating post-traumatic stress disorder, chronic stress, or emotional distress, these exercises can help you reconnect with your own body and take the first steps toward healing.

Jump to a Section:

• How Trauma Manifests in the Body
• Benefits of Somatic Grounding for Trauma Recovery
• Incorporating Somatic Grounding into Daily Life
• The Role of a Somatic Therapist in Trauma Healing
• The Science Behind Somatic Grounding
• 15 Somatic Grounding Exercises to do at home
• Step-by-Step Somatic Healing Guidance

How Trauma Manifests in the Body

Over time, this stress can show up as physical symptoms that are hard to ignore. You might feel tightness in certain areas of your body, like your shoulders, jaw, or chest. You may also experience ongoing issues like digestive problems, shortness of breath, or even fatigue.

These physical sensations are your body’s way of signaling that something unresolved needs attention.

Often, trauma survivors may feel disconnected from their own bodies, unable to recognize or interpret these bodily sensations. This disconnect makes healing even more challenging as the body continues to hold onto the trauma.

Trauma can also affect how you experience emotions. You might find it difficult to feel safe, grounded, or even present in your daily life. Emotional responses like anxiety, irritability, or numbness often come hand-in-hand with physical symptoms. These emotions are tied to your body’s responses, creating a cycle where your physical experiences and emotional distress feed into one another.

By becoming aware of how trauma manifests in the body, you can begin to understand the importance of somatic work. Paying attention to areas of tension, internal sensations, and the way your body feels in the present moment helps bridge the gap between your emotional experiences and physical health.

This connection is the foundation for somatic practices, allowing you to release unresolved trauma and find relief in both your body and mind. Recognizing these patterns is the first step toward healing, offering you the chance to reclaim your body and start building a sense of safety and stability.

Benefits of Somatic Grounding for Trauma Recovery

Somatic grounding exercises offer a unique way to heal trauma by focusing on the connection between the mind and body. Unlike other therapeutic approaches that primarily address thoughts or emotions, somatic practices work directly with the body’s sensations and responses. This focus on the physical body makes them especially effective for trauma survivors, as trauma often becomes trapped in the body and can lead to ongoing physical symptoms, emotional distress, and chronic stress.

One of the biggest benefits of somatic grounding is its ability to create a sense of safety and stability. When you practice exercises like deep breathing, progressive muscle relaxation, or body scans, you signal to your nervous system that it’s okay to relax.

This activates the parasympathetic nervous system, which helps you shift out of the fight-or-flight response and into a calmer state. Over time, this can reduce symptoms like muscle tension, shortness of breath, and an elevated heart rate, giving your body a chance to recover.

Somatic grounding also improves emotional regulation. Trauma can make it difficult to process emotions, often leading to feelings of overwhelm or numbness. By tuning into your body sensations and focusing on the present moment, you create space to process emotions safely.

This mind-body connection helps you move through difficult emotions rather than staying stuck in them, promoting emotional release and healing.

Another key benefit is the way somatic practices support the overall healing process. Regular somatic grounding can help you reconnect with your body, making you more aware of its signals and needs. This increased awareness is essential for recognizing areas of tension or discomfort, allowing you to address them before they escalate into bigger issues. By fostering this connection, somatic work helps you rebuild trust in your own body, which is a vital part of trauma recovery.

Incorporating Somatic Grounding into Daily Life

One of the greatest benefits of somatic grounding exercises is how easily they can be integrated into your daily life. You don’t need any special equipment or a perfect setting—just a few moments to tune into your body and focus on the present moment. These simple practices can help trauma survivors create a sense of stability and calm even during challenging times.

Start by carving out a few minutes each day to practice somatic exercises. For example, you might try a body scan in the morning, paying attention to how different parts of your body feel. Notice areas of tension or relaxation, and gently breathe into those sensations. This practice can help you build body awareness and reconnect with your physical sensations.

During moments of stress or overwhelm, grounding exercises can bring you back to the present.

A quick technique like holding an ice cube or focusing on the feeling of your feet on the ground can help calm your mind and body. Deep breathing, or diaphragmatic breathing, is another simple way to engage the parasympathetic nervous system, reduce muscle tension, and ease anxious thoughts.

Somatic practices can also be woven into everyday activities. For instance, while sipping a warm cup of tea, take a moment to notice the texture of the mug, the warmth in your hands, and the sensation of the tea on your tongue. These small moments of mindfulness can ground you in your body and help you stay present in your daily routine.

It’s also important to create a safe space for somatic grounding, especially if you’re dealing with unresolved trauma. Find a comfortable position where you feel supported—whether sitting in a chair, lying down, or standing—and allow yourself to focus on your body sensations fully.

Over time, these moments of connection can become a reliable tool for emotional regulation and trauma recovery.

Incorporating somatic grounding into your daily life doesn’t need to be complicated. Small, consistent practices can make a big difference in how you feel both physically and emotionally.

By making somatic exercises a regular part of your routine, you’re giving yourself a practical and accessible way to navigate stress, reconnect with your body, and support your healing process.

The Role of a Somatic Therapist in Trauma Healing

While somatic grounding exercises can be practiced on your own, working with a trained somatic therapist can significantly enhance your healing process. Trauma often affects the body in ways that are hard to understand or address without proper guidance. A somatic therapist is trained to help you explore your body’s responses to trauma in a safe and supportive environment, offering personalized tools and techniques to help you heal.

Somatic therapists specialize in therapies like Somatic Experiencing, developed by trauma specialist Dr. Peter Levine, or Sensorimotor Psychotherapy. These therapeutic approaches are designed to gently work with the body’s natural responses to traumatic events. For example, a therapist might guide you to notice areas of tension or specific bodily sensations as a way of releasing stored trauma. This process helps you reconnect with your physical body while creating a sense of safety and stability.

A somatic therapist can also tailor somatic therapy exercises to your individual needs.

They’ll work with you to identify triggers, patterns, and areas of your body that may hold unresolved trauma. With their guidance, you can safely explore these sensations and emotions without becoming overwhelmed. This personalized approach ensures that the exercises you practice are aligned with your unique experience, making them more effective for trauma recovery.

In addition to somatic therapies, many therapists integrate complementary approaches like cognitive behavioral therapy or relaxation techniques to support your healing. This holistic approach addresses both the emotional and physical symptoms of trauma, helping you achieve a more balanced and integrated recovery.

For example, a somatic therapist might combine progressive muscle relaxation with deep breathing exercises to help regulate your nervous system and promote emotional well-being.

If you’re considering somatic therapy, finding a mental health professional who is experienced in working with trauma survivors is essential. They’ll provide the safe space you need to process your experiences and rebuild trust in your body.

By partnering with a therapist, you can deepen your understanding of your body’s responses, gain valuable tools for emotional regulation, and make meaningful progress on your healing journey. Keep in mind that many in the medical field aren’t trauma-informed, and this can hinder your healing progress; it’s important to become an advocate for the right healing tools on your journey.

The Science Behind Somatic Grounding

Somatic grounding exercises aren’t just helpful—they’re backed by science. Trauma impacts both the mind and body, and research shows that somatic practices play a key role in healing this mind-body connection. By focusing on physical sensations and body awareness, somatic grounding helps you regulate your nervous system and create a sense of safety, which is crucial for trauma recovery.

When you experience trauma, your body’s fight-or-flight response is activated, flooding you with stress hormones like adrenaline and cortisol. While this response is helpful in moments of danger, trauma survivors often remain stuck in this heightened state of alertness.

Over time, this can lead to chronic stress, muscle tension, shortness of breath, and other physical symptoms. Somatic grounding exercises work by activating the parasympathetic nervous system, which signals your body that it’s safe to relax. This shift reduces heart rate, lowers blood pressure, and calms the entire body.

The mind-body connection is at the heart of somatic therapies like Somatic Experiencing and Sensorimotor Psychotherapy. These approaches are grounded in the idea that unresolved trauma is stored in the body as physical sensations or areas of tension.

Through practices like body scans, diaphragmatic breathing, and progressive muscle relaxation, you can gently release this stored energy, allowing your body to return to a state of balance.

Somatic grounding also promotes emotional regulation by creating a bridge between physical and emotional experiences.

Trauma can make it difficult to process emotions, leading to cycles of anxious thoughts or emotional numbness. By focusing on bodily sensations, such as the feeling of your breath or the texture of an object in your hand, you anchor yourself in the present moment.

This awareness interrupts negative emotional patterns and helps you process emotions in a manageable way.

Emerging research also highlights how somatic practices support overall health. Chronic stress and unresolved trauma can take a toll on physical health, contributing to issues like digestive problems, weight changes, and weakened immune function. By calming the nervous system and releasing tension, somatic grounding can improve physical health while supporting emotional well-being.

Supporting Trauma Recovery with Somatic Grounding

Trauma recovery isn’t a one-size-fits-all process, so it’s important to explore different ways to integrate somatic practices into your routine. Some days, you might need a quick grounding exercise like holding an ice cube or focusing on your breath.

Other days, you might benefit from a longer session, such as a body scan or somatic yoga practice. The beauty of somatic work is that it meets you where you are, allowing you to adjust based on your emotional and physical needs.

It’s also helpful to build a support system as you work through trauma recovery. Whether you’re practicing on your own, with a trained somatic therapist, or as part of a therapeutic group, having guidance and encouragement can make a big difference.

Remember that healing is not a linear process—it’s okay to take small steps and honor your progress along the way.

By making somatic grounding a regular part of your life, you’re not just addressing the effects of trauma—you’re building a foundation for greater emotional well-being and physical health. These practices offer a gentle yet transformative way to reclaim your body, heal unresolved trauma, and find a sense of peace.

10 Somatic Grounding Exercises you can do at home

1. Body Scan
   Sit or lie in a comfortable position and slowly bring your attention to different parts of your body, starting from your toes and moving up to your head. Notice areas of tension or relaxation, and take deep breaths as you focus on each body part.
2. Deep Breathing
   Practice diaphragmatic breathing by inhaling deeply through your nose, allowing your belly to expand, and exhaling slowly through your mouth. This activates the parasympathetic nervous system, helping you feel calm and grounded.
3. Ice Cube Technique
   Hold an ice cube in your hand and focus on the cold sensation. This tactile experience can help bring you into the present moment and distract you from overwhelming emotions.
4. Progressive Muscle Relaxation
   Tense and release different muscle groups in your body, starting from your feet and working your way up. Pay attention to how your muscles feel when they are tense and when they relax.
5. Feet on the Ground
   Sit with your feet flat on the floor and press them firmly into the ground. Notice the sensation of the floor beneath your feet, the weight of your body, and how stable and supported you feel.
6. Tactile Sensory Focus
   Hold an object, like a smooth stone, a piece of fabric, or a warm cup of tea. Pay close attention to its texture, weight, and temperature to ground yourself in the present moment.
7. Somatic Movement or Stretching
   Engage in gentle movements like stretching or somatic yoga to connect with your physical body. Focus on how your body feels as you move and stretch.
8. Hand on Heart
   Place one hand on your chest and another on your stomach. Feel the rise and fall of your breath as you gently press your hand against your chest for comfort and emotional regulation.
9. 5-4-3-2-1 Technique
   Use your senses to ground yourself by identifying 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, and 1 thing you taste. This sensory awareness brings you into the present moment.
10. Cold Water Splash
    Splash cold water on your face or run your hands under cold water. This helps reset your nervous system, bringing a sense of alertness and grounding when emotions feel overwhelming.
11. Rocking Motion
    Sit in a chair or on the floor and gently rock your body back and forth or side to side. Focus on the soothing, rhythmic motion, which can help calm your nervous system and provide a sense of safety.
12. Walking Mindfully
    Take a slow, intentional walk, paying attention to how each step feels. Notice the sensations in your feet as they make contact with the ground and the rhythm of your movement.
13. Breath Counting
    Inhale deeply and count each breath as you exhale. For example, inhale and count “one,” exhale and count “two.” Repeat up to ten and then start over. This focuses your mind and helps regulate breathing.
14. Humming or Vocal Toning
    Hum softly or make a soothing sound, like “om.” The vibration in your chest and throat can help release tension and activate the vagus nerve, which is involved in relaxation and emotional regulation.
15. Grounding Visualization
    Close your eyes and imagine yourself as a tree with deep roots extending into the ground. Visualize the stability of the roots anchoring you, and feel the connection between your body and the earth.

Step-by-Step Somatic Healing Guidance

If you’d like help on your trauma healing journey, I’ve put together a blueprint for holistic trauma healing. Click here to explore the Holistic Trauma Reset Program.