Somatic therapy, also called somatic experiencing therapy, is a therapeutic approach that helps you process physical symptoms of trauma, abuse, or stress stored in the body.

Somatic therapy can be helpful for the physical symptoms of post-traumatic stress disorder (PTSD), anxiety, chronic pain, and other health conditions.

It works by helping you access and release the effects of stress or trauma stored in the body, so you can process difficult emotions like shame, anger, grief, or guilt.

Learn more about what somatic therapy is, how it works, the main types, what research says about its effectiveness, and how to know if it’s right for you.

Somatic therapy, sometimes called somatic experiencing therapy, is a body-centered form of psychotherapy that helps you understand how past trauma or intense emotions like fear or anger can show up in your body. The word somatic means “of the body.”

This approach is based on the idea that trauma, chronic stress, and difficult emotions like shame, anger, or fear can linger in the body, showing up as physical symptoms such as muscle tension, shallow breathing, or fatigue, even long after the experience has passed.

Unlike traditional talk therapy, which focuses on the mind, somatic therapy starts with the body. It combines verbal exploration with gentle movement or touch to help you notice physical sensations and feel safe and present as you process emotions.

Somatic therapy can help with:

Somatic therapy is a broad term for approaches that use the body as part of emotional healing. There are several types of somatic therapy, each with its own techniques.

Some methods focus on mindfulness and body awareness, while others involve gentle movement or touch. Common types include:

  • Somatic experiencing (SE): SE helps release tension stored in the body after trauma. With your therapist’s guidance, you’ll notice physical sensations that complete the body’s stress cycle so your nervous system can return to balance.
  • Sensorimotor psychotherapy: Combines body awareness with thoughts and emotions. Therapists trained in somatic experiencing often use it for trauma, attachment wounds, or dissociation.
  • Eye movement desensitization and reprocessing (EMDR): Best known as a trauma therapy, EMDR helps the brain and body process distressing memories through guided eye movements or other forms of bilateral stimulation.
  • Hakomi therapy: This approach helps you notice body sensations and explore the body’s learned responses and emotional habits that shape how you feel, react, and relate, in a curious, compassionate, and nonjudgmental way.
  • Bioenergetic analysis: Combines talk therapy with physical exercises, deep breathing, and grounding to help release emotional tension held in the body.

Other related practices, such as yoga therapy, breathwork, or dance therapy, may also draw on somatic principles or complement somatic therapy.

Somatic therapy sessions can vary from person to person, depending on your therapist’s approach and what you’re working through.

Sessions often combine verbal exploration with body awareness and gentle movement. Here’s what you might experience in a typical session:

  • Grounding exercises: Such as focusing on your breath or sensing your feet on the floor to feel safe and present.
  • Body awareness: Learning to notice areas of tension, warmth, or tightness in the body while connecting them to thoughts or emotions.
  • Pendulation: Gently moving between comfort and discomfort, like a pendulum, to help your body release trapped emotions without becoming overwhelmed.
  • Titration: Revisiting small parts of a traumatic memory while noticing how your body reacts and calming those sensations in real time.
  • Resourcing: Focusing on people, places, or memories that bring a sense of safety and stability before and after processing difficult emotions.
  • Touch or movement (if appropriate): Some therapists may include light touch or guide you through gentle movements, such as stretching or shaking, always with your consent.
  • Breathwork: Techniques like deep belly breathing, box breathing, or slow exhales to calm the body’s stress response.
  • Integration: Toward the end, you’ll reflect on how you feel and practice grounding before closing the session.

The goal isn’t to relive trauma but to help your body complete its natural stress cycle, which it may not have been able to finish during a past event.

Over time, you may start to feel calmer, more connected to your body, and more in control of your emotions.

While research on somatic therapy is currently less extensive than on cognitive behavioral therapy (CBT), early studies suggest it can help reduce trauma symptoms, improve emotional regulation, and support overall well-being.

A 2021 review found that somatic experiencing effectively reduced trauma symptoms. Across several studies, participants who received one to 15 sessions showed significant improvements in PTSD symptoms, with benefits lasting beyond treatment.

Beyond trauma-focused work, somatic approaches have also shown promise for anxiety and depression. In a 2025 pilot study, combining mindfulness with body awareness reduced symptoms of both conditions after eight weeks.

Although results vary, progress often depends on session consistency, therapist experience, and your comfort with emotional work. More research is still needed to understand how somatic therapy works and to confirm its effectiveness across different conditions.

If you’re thinking about trying somatic therapy, consider talking with a licensed therapist trained in somatic techniques to help you decide what’s best for you.

Somatic therapy may be a good fit if:

  • You’ve tried talk therapy but still feel “stuck.”
  • You often feel disconnected from your body or emotions.
  • You experience physical symptoms of stress or trauma, like chronic tension or fatigue.
  • You want a holistic approach that connects the mind, body, and emotions.

However, it may not be suitable if you have severe dissociation, untreated psychosis, or active substance use that affects awareness. In such cases, a mental health professional may recommend other forms of therapy first.

If you’re considering somatic therapy, look for a licensed therapist trained in somatic techniques, ideally someone experienced in trauma-informed care. Ask about their credentials, the methods they use, and what a typical session involves before you begin.

Somatic therapy is a body-centered approach that helps release physical tension and emotional pain linked to trauma, anxiety, and chronic stress.

By tuning into physical sensations, movement, and breath, you can calm your nervous system and process trapped emotions in your body.

With support from a trained therapist, somatic therapy can help you feel more grounded, connected, and in control of your emotional well-being.