Healing Trauma by Listening to Your Body’s Wisdom

Have you ever felt stuck? As if a past event, no matter how long ago, still has a hold on you, living not just in your mind but in your very bones. You might feel a constant, low-level anxiety, a tightness in your chest, or a profound sense of exhaustion that no amount of sleep can fix. This is the echo of trauma, a physiological imprint left on the nervous system. But what if healing wasn’t about reliving the pain, but about gently releasing it from the body where it’s stored? This is the revolutionary promise of Somatic Experiencing.

This approach offers a different path. It’s a path that honours the body’s innate wisdom and its powerful capacity to heal itself. It doesn’t force you to dredge up memories or talk endlessly about what happened. Instead, it invites you to tune into the subtle language of your physical self, the sensations, a process that can feel like coming home to yourself for the very first time. It is a journey of rediscovery, learning to feel safe in your own skin again.

Somatic Experiencing, often called SE, is a pioneering body-oriented therapy designed to heal trauma and other stress-related disorders. It’s a gentle, powerful method that works directly with your nervous system to release the trapped survival energy that gets stuck in the body after a frightening or overwhelming event. It helps you find your way back to a state of balance and wholeness.

This article will guide you through the core principles of this transformative therapy. We will explore how trauma truly affects us, not as a mental weakness but as a biological response. We will uncover how SE sessions work, what you can expect, and how it empowers you to become an active participant in your own healing. This is your guide to understanding how listening to your body can change your life.

What is Somatic Experiencing?

Somatic Experiencing is a therapeutic approach focused on resolving the symptoms of trauma by working with the body’s natural self-regulating systems. Developed by Dr. Peter A. Levine, it operates on the principle that trauma is not purely a psychological issue, but a physiological one, where the body’s threat response has become frozen or incomplete.

Dr. Levine, who holds doctorates in both medical biophysics and psychology, spent decades observing wild animals. He noticed something profound. Despite facing constant life-or-death threats, animals in the wild rarely show signs of being traumatised. They have innate biological mechanisms that allow them to shake, tremble, or run to discharge the immense energy mobilised for survival. After the threat passes, they literally "shake it off" and return to a state of rest.

Humans possess these same self-regulating mechanisms. However, our more developed rational brain, the neocortex, can often override these primal instincts. Social conditioning, fear, or shame can lead us to "freeze" or suppress these physical responses. When this happens, the massive surge of survival energy gets trapped in our nervous system, leading to the debilitating symptoms of post-traumatic stress.

SE therapy provides a safe, guided environment for this trapped energy to be gently and gradually released. It helps you complete the self-protective responses that were interrupted during the traumatic event. By doing so, it helps the nervous system reset itself, alleviating symptoms and restoring a sense of vitality and resilience.

How does trauma get stuck in the body?

Trauma becomes stuck in the body when our natural survival response is thwarted or incomplete. When we perceive a threat, our autonomic nervous system (ANS) instantly kicks into high gear, flooding our bodies with energy to prepare us to fight, flee, or freeze.

Think of the ANS as your body’s internal command centre. It has two main branches. The sympathetic nervous system is the accelerator, mobilising energy for action. Your heart rate increases, your breathing quickens, and blood rushes to your muscles. This is the "fight or flight" response, designed to help you survive a dangerous situation.

The parasympathetic nervous system is the brake, helping you "rest and digest." It calms the body down after the danger has passed, returning you to a state of equilibrium. However, there’s another crucial part of this system, an ancient circuit known as the dorsal vagal complex, which triggers a "freeze" or shutdown response when fighting or fleeing isn’t possible. This is the body’s last-ditch survival effort, a state of immobilisation.

Trauma occurs when we get stuck in one of these survival states. If you were unable to fight back or escape, that immense charge of energy has nowhere to go. Your body remains on high alert, braced for a threat that is no longer present. Or, you might get stuck in the freeze state, leading to feelings of numbness, disconnection, and depression. The body is still holding onto the story of the threat, even if the mind has tried to move on.

What are the core principles of Somatic Experiencing?

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Somatic Experiencing is built on several foundational principles that make it a unique and gentle approach to healing. These principles guide the therapist and client in navigating the complex terrain of the nervous system safely and effectively.

The primary goal is not to relive or re-enact the trauma, but to help the individual access the body’s stored sensations and memories in a slow, manageable way. This process fosters a new, more empowered relationship with one’s own physical experience, building resilience from the inside out. It is a collaborative journey of discovery, where the therapist acts as a guide, helping the client listen to their body’s innate wisdom.

What is the “felt sense”?

The "felt sense" is your internal awareness of your body, the subtle and often unnoticed physical sensations that are constantly present. It is the language your body uses to communicate, a vocabulary that includes feelings of warmth, tingling, tightness, fluttering, heaviness, or spaciousness.

In SE, cultivating an awareness of the felt sense is paramount. Trauma often creates a disconnect between mind and body, as a way to avoid the overwhelming physical sensations associated with the event. Learning to notice these sensations without judgment is the first step toward reconnection. The therapist will gently guide your attention to what you are feeling in your body in the present moment, helping you build your capacity to stay with these sensations.

This isn’t about analysing or interpreting the sensations. It’s simply about noticing them. By bringing curious, compassionate attention to the felt sense, you begin to create a bridge back to your body. This bridge allows the trapped survival energy to begin moving and communicating, paving the way for its eventual release.

How does “titration” make healing safe?

Titration is the process of touching into the traumatic memory or associated physical sensations in very small, manageable doses. This technique ensures that you are never overwhelmed by the experience, preventing re-traumatisation and keeping your nervous system within a window of tolerance.

Imagine you have a glass of dark ink representing the traumatic charge. Instead of pouring it all out at once, which would be overwhelming, titration is like adding one drop of that ink into a large glass of clear water. You can observe the drop, notice its effect, and allow the water to dilute it before you even consider adding another. The "clear water" represents your resources, the parts of you that feel strong, grounded, and safe.

A therapist might ask you to recall a tiny, non-threatening piece of the difficult experience and then immediately guide your attention back to a place in your body that feels neutral or even pleasant. This careful, slow pacing allows your nervous system to process the difficult material without becoming dysregulated. It builds confidence and teaches your system that it can handle these sensations.

What is “pendulation”?

Pendulation is the natural rhythm of moving between a state of arousal or difficulty and a state of calm or resourcefulness. It is the nervous system’s way of self-regulating, swinging gently between contraction and expansion, between a sense of being stuck and a sense of flow.

During an SE session, the therapist helps you experience this rhythm intentionally. After touching into a small piece of traumatic activation (titration), your attention will be guided toward a resource, something that helps you feel more settled. This could be the feeling of your feet on the floor, a sense of warmth in your hands, or a memory of a peaceful place.

As you move back and forth between the challenging sensation and the resource, the traumatic charge begins to lose its power. The nervous system learns that it doesn’t have to stay stuck in a state of high alert or shutdown. It can move through the difficulty and return to a state of ease. This rhythmic process helps to metabolise the trapped energy and re-establish a healthy, flexible nervous system.

Why is “resourcing” so important?

Resourcing is the practice of identifying and strengthening your internal and external sources of stability, safety, and calm. These resources act as anchors, helping you stay grounded and present while you navigate the difficult sensations associated with trauma.

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Resources can be anything that brings you a sense of goodness, strength, or peace. They can be internal, such as a feeling of strength in your legs, a sense of your own intelligence, or a spiritual belief. They can also be external, like thinking about a beloved pet, a supportive friend, or a safe place in nature. The therapist helps you identify and cultivate these resources.

Before ever approaching the traumatic material, an SE practitioner will spend time helping you build your resources. This is crucial because it gives your nervous system a safe place to land. When you have a strong sense of your resources, you are better equipped to handle the discomfort that may arise during the healing process. Resourcing is not about avoiding the pain, it’s about building a strong enough container to hold it.

What happens in a Somatic Experiencing session?

A Somatic Experiencing session is a collaborative and gentle process that prioritises your sense of safety and control. Unlike some forms of therapy, you will not be asked to dive into the details of your traumatic story, which can often be re-traumatising.

The focus is on your present-moment experience, particularly your physical sensations. The therapist will create a safe and supportive environment where you can begin to explore the language of your body. They will guide you with curiosity and compassion, helping you track your internal state without judgment. The goal is to slowly build your capacity to tolerate physical sensations and allow your nervous system to find its way back to balance.

Do I have to talk about my trauma?

No, you do not have to talk in detail about what happened to you. This is one of the most significant differences between SE and traditional talk therapies. While you can share as much or as little of the story as you feel comfortable with, the primary focus is not on the narrative but on the physiological residue it left behind.

The body holds the memory of the event in the form of sensation, posture, and nervous system patterns. The SE therapist is trained to work directly with these physical imprints. They might ask questions like, "As you remember that moment, what do you notice happening inside your body right now?" or "Where do you feel that sense of tightness?" The work is about tracking these sensations and allowing the body’s story to unfold.

This approach can be incredibly relieving for individuals who find it too painful to recount their experiences or for those who don’t have a clear cognitive memory of the trauma, which is common in early or pre-verbal trauma. The body remembers, and SE provides a way to work with that memory without forcing a verbal retelling.

What will the therapist ask me to do?

During a session, the therapist will guide you to slow down and pay attention to your bodily sensations. They might start by helping you find a comfortable position and guiding you to notice things that feel neutral or pleasant, such as the support of the chair or the feeling of your breath.

The therapist will help you track your "felt sense" as you gently touch upon aspects of the challenging experience. You might be asked to notice subtle shifts in your body, like changes in temperature, muscle tension, or energy levels. The therapist is watching for physiological cues, such as changes in breathing, skin tone, or posture, which indicate shifts in your nervous system.

You may be invited to experiment with small movements or gestures that your body wants to make. This could be as simple as turning your head or pushing with your hands. These are often the completion of self-protective responses that were inhibited during the original event. The entire process is done at your pace, with the therapist ensuring you always feel in control.

Who can benefit from Somatic Experiencing?

Somatic Experiencing can be beneficial for anyone who has experienced an overwhelming event and is living with the lingering effects. It is particularly effective for resolving the symptoms of post-traumatic stress disorder (PTSD), but its applications are much broader.

Because SE works directly with the nervous system, it can help with a wide range of issues that are rooted in dysregulation. This includes single-incident traumas, like accidents or assaults, as well as developmental or complex trauma stemming from ongoing childhood adversity. It addresses the physiological foundation of many psychological and physical complaints.

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The therapy is suitable for people of all ages, from children to adults. It helps individuals restore their innate capacity to self-regulate, leading to a reduction in symptoms and an increased sense of aliveness, connection, and well-being.

Can SE help with anxiety and panic attacks?

Yes, Somatic Experiencing is highly effective for anxiety and panic attacks. These conditions are classic manifestations of a dysregulated nervous system stuck in a state of high alert, or "fight or flight." Your body is constantly scanning for danger, even when none is present.

SE helps you understand and befriend these intense physical sensations. Instead of being frightened by a racing heart or shortness of breath, you learn to see them as a surge of survival energy that needs a way out. Through titration and pendulation, you can safely experience these sensations in small amounts and allow them to discharge, teaching your nervous system that it can return to a state of calm.

By working directly with the physiological roots of anxiety, SE can help reduce the frequency and intensity of panic attacks. It empowers you with the tools to regulate your own nervous system, giving you a sense of agency over your body’s responses rather than feeling like a victim of them.

Can it help with chronic pain or illness?

Yes, there is a growing understanding of the link between trauma and chronic physical health conditions. Unresolved trauma can keep the body in a state of chronic stress and inflammation, which can contribute to or exacerbate issues like fibromyalgia, migraines, irritable bowel syndrome, and autoimmune disorders.

The constant tension and bracing patterns associated with a "stuck" nervous system can lead to chronic pain. The body is perpetually prepared for a threat, leading to muscle tightness and fatigue. SE can help to release these deep holding patterns, allowing the body to return to a more relaxed and natural state.

By helping the nervous system to discharge trapped survival energy and find a new equilibrium, SE can lead to a significant reduction in physical pain and other symptoms. It helps address the underlying dysregulation that may be driving the illness, offering a complementary approach to medical treatment that honours the profound connection between mind, body, and health.

What about depression or feelings of disconnection?

Depression, numbness, and a sense of disconnection are often symptoms of a nervous system that is stuck in the "freeze" or shutdown response. This is the dorsal vagal state, an immobilisation response that occurs when fighting or fleeing feels impossible. It’s a survival strategy, but when it becomes a chronic state, it can lead to feelings of hopelessness, fatigue, and detachment from oneself and the world.

Somatic Experiencing can be very helpful in gently "thawing" this frozen state. The therapist works slowly to help you reconnect with your body and your life force energy in a way that doesn’t feel overwhelming. By introducing small amounts of activation and sensation, SE helps to bring your system carefully and safely out of shutdown.

The process can help you rediscover feelings that have long been inaccessible. As the nervous system comes out of the freeze state, you may begin to experience a greater range of emotions, a renewed sense of energy, and a deeper connection to yourself and others. It is a path back to feeling alive and engaged with the world.

Frequently Asked Questions

How long does Somatic Experiencing therapy take?

The duration of Somatic Experiencing therapy varies greatly from person to person, as it depends on the individual’s history, the nature of their trauma, and their personal goals. There is no set timeline, as the process honours the unique pace of each person’s nervous system.

Some individuals with single-incident trauma may experience significant relief in a relatively short number of sessions. For those with more complex or developmental trauma, the process will likely be longer, as it involves building a foundation of safety and resources before gently processing the deeper layers of experience. The focus is always on sustainable, long-term healing rather than a quick fix.

Is Somatic Experiencing a form of psychotherapy?

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Yes, Somatic Experiencing is a form of psychotherapy, but it is a body-oriented or "somatic" psychotherapy. This means its primary focus is on the body’s sensations and the nervous system, rather than on cognitive analysis or the retelling of stories, which are central to many traditional talk therapies.

SE is often used in conjunction with other therapeutic modalities. A therapist might integrate SE principles into their existing talk therapy practice, or it can be used as a standalone treatment. It is a powerful tool for addressing the physiological underpinnings of psychological distress, making it a valuable component of a holistic approach to mental health.

Can I do Somatic Experiencing on my own?

While you can learn and practice many of the principles of Somatic Experiencing on your own, such as tracking your felt sense and resourcing, the core therapeutic work is best done with a trained Somatic Experiencing Practitioner (SEP). The guidance of a skilled therapist is crucial for safely navigating the release of traumatic energy.

A trained practitioner provides a safe container for the work. They are skilled at co-regulating with you, helping your nervous system feel safe enough to process difficult material. They can track your physiological responses and guide you through the process of titration and pendulation in a way that prevents you from becoming overwhelmed. Self-help books and exercises can be wonderful supports, but they are not a substitute for professional guidance when dealing with deep-seated trauma.

Is SE scientifically validated?

Somatic Experiencing is considered an evidence-informed practice, with a growing body of research supporting its effectiveness. It is built upon well-established principles of neurobiology, ethology, and stress physiology, including the polyvagal theory developed by Dr. Stephen Porges.

Numerous case studies and some controlled studies have demonstrated its efficacy in reducing the symptoms of PTSD and other trauma-related disorders. While large-scale clinical trials are still ongoing, the approach is widely respected in the field of trauma treatment for its strong theoretical foundation and its consistent clinical results in helping individuals recover from the physiological effects of overwhelming stress.

Your body holds your story, and healing is possible. At Counselling-uk, we provide a safe, confidential, and professional place to explore therapies like Somatic Experiencing with a trained professional. When you’re ready to listen to what your body has to say, we’re here to help you understand its language. Begin your journey towards wholeness today.