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Trauma

The Hidden Key to Crushing Chronic Stress

Simple body-based tips that break the cycle of trauma and bring you lasting calm.

Key points

  • Chronic stress forces the body into a constant "fight, flight, freeze" mode.
  • Somatic experiencing helps release trauma stored in the body.
  • Techniques like grounding, deep breathing, and shaking ease tension.
  • Research backs SE's effectiveness in treating trauma and chronic stress.
Source: gpointstudio / Getty Images/iStockphoto

Stress—whether in the form of chronic stress, unresolved trauma, or emotional overwhelm—is an issue that affects people across all walks of life.

  • 80% of adults report feeling daily stress, with three in five people saying the pandemic has led to ongoing nervous system dysregulation and chronic anxiety (APA Stress in America Survey).
  • 70% of adults worldwide have experienced at least one traumatic event in their lifetime, while many others experience what we call “micro-traumas,” the smaller but frequent stressors that add up over time (according to a recent study in The Lancet).

Our nervous systems are designed to handle short bursts of stress, like running from a threat, but in today’s world, the stress often doesn’t stop. Many of us are in a constant state of "fight, flight, or freeze," which keeps the body on high alert.

Without a proper channel to express this stress and trauma and let it go, our nervous systems can get dysregulated, leading to burnout, anxiety disorders, digestive issues, and even cardiovascular problems over time.

This is where somatic experiencing comes in. Somatic experiencing helps address and release this unresolved energy of stress by allowing you to reconnect with your body and release the tension that’s been building up.

Somatic experiencing is based on the idea that trauma and stress get stored in the body, not just the mind. It’s not about reliving traumatic events; it’s about releasing the physical tension and bringing your nervous system back into balance.

It can be particularly helpful for people dealing with trauma, PTSD, chronic pain, and anxiety disorders. And the best part is, once you learn how to practice somatic experiencing, you can start using some of its principles on your own to help calm your nervous system and reduce stress.

What Is Somatic Experiencing? Its History and Impact on Stress and Trauma

Somatic experiencing (SE) is a body-based therapeutic approach developed by Dr. Peter A. Levine in the 1970s. Unlike traditional talk therapies that focus solely on the mind, SE is founded on the principle that trauma and stress are often stored in the body. By tuning into physical sensations and gradually releasing the pent-up energy associated with traumatic events, individuals can help restore balance to their nervous systems and alleviate chronic stress and anxiety (Levine, 1997).

Dr. Levine observed that while animals in the wild recover naturally after life-threatening encounters—through physical movements such as shaking off the stress—humans often become “stuck” in a state of high alert. This led him to develop a method that emphasizes the body’s innate ability to process and release traumatic energy. His groundbreaking work paved the way for a shift in trauma therapy, moving the focus toward the physical manifestations of stress and trauma (Levine, 1997).

Somatic experiencing helps process stress and trauma in the following ways:

  1. Reconnecting with the Body:
    SE encourages individuals to observe and feel their bodily sensations. By recognizing areas of tension, warmth, coolness, or even numbness, you can start to understand where stress is stored. This process helps in acknowledging that the body holds memories and emotions linked to trauma.
  2. Regulating the Nervous System:
    Our nervous systems are designed for short bursts of stress followed by recovery. However, modern life often keeps us in a prolonged state of “fight, flight, or freeze.” SE techniques help trigger the body’s natural relaxation response, allowing the parasympathetic nervous system to take over, which can lead to a reduction in chronic anxiety and stress (van der Kolk, 2014).
  3. Gradual Release of Trauma:
    Instead of reliving traumatic events, SE emphasizes the gentle release of stored energy through body awareness and movement. Techniques such as deep, mindful breathing, grounding exercises, and even simple movements like shaking help facilitate this release. As the body lets go of built-up tension, it can return to a state of equilibrium, thereby reducing the physical and emotional symptoms of trauma (Ogden & Minton, 2000).
  4. Integrating Mind and Body:
    By bridging the gap between mental and physical experiences, SE offers a holistic approach to healing. This method validates the connection between the body and mind, empowering individuals to actively participate in their recovery and build resilience against future stressors (Payne et al., 2015).

Practicing Somatic Experiencing at Home

Source: Faruk Tokluoğlu on Unsplash

Before you get started, remember that somatic experiencing is about listening to your body and letting it guide the healing process. It’s a practice, and the more you do it, the more in tune with your nervous system you’ll become.

  1. Find a Comfortable Space. Sit in a quiet, comfortable spot where you won’t be disturbed. Take a few deep breaths, and bring your attention to your body. Notice how your feet feel on the ground, how your back feels against the chair, and how your body feels at this moment. The goal here is to ground yourself. If you find yourself becoming overwhelmed, open your eyes and look around. Find five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This is called the 5-4-3-2-1 grounding technique and helps you stay present while calming your nervous system.
  2. Identify Sensations. Close your eyes and tune into any sensations in your body. You might notice areas of tension, warmth, coolness, or even areas that feel numb. There’s no right or wrong here – just notice what’s happening in your body.
  3. Stay with the Sensation. Once you’ve identified a sensation, stay with it for a few moments. Instead of trying to change it, just observe it with curiosity. Does the sensation stay the same, or does it change as you pay attention to it? Does it move around, or does it intensify?
  4. Follow the Release. As you stay with the sensation, you might notice your body starting to shift. Maybe you feel an urge to take a deeper breath, maybe your muscles start to relax, or maybe you even feel a little trembling. These are all signs that your nervous system is releasing stored energy. Bring your attention to your breathing, noticing the rhythm of each inhale and exhale. Try breathing in for four counts, holding for two, and breathing out for six counts. This extended exhale activates the parasympathetic nervous system, which helps your body relax.
  5. Ground Yourself. After spending a few minutes with this process, gently bring your attention back to the present moment. Feel your feet on the ground again, and take a few deep breaths. You should feel a sense of calm or lightness after allowing your body to process and release the stored energy.

These techniques can be used separately or together depending on what works best for you. Over time, practicing somatic experiencing will help you tune into your body’s natural signals and allow your nervous system to process stress more efficiently.

Bonus Technique: Shake It Off

I want to leave you with one more somatic experiencing technique. If you’ve had a particularly stressful day, spend a few minutes shaking your body from head to toe. Let the movement be loose and free, and don’t worry about how it looks. This helps your nervous system “reset” after being on high alert. When doing this, start slowly and gently, allowing your body to move naturally. Shaking is one of the ways animals release tension after a stressful event, and it can be incredibly effective for humans too. You might feel silly at first, but give it a try and see how much lighter you feel afterward.

The next time you feel stressed, give one of these a try.

References

Levine, P. A. (1997). Waking the Tiger: Healing Trauma. This seminal work outlines the foundational concepts of somatic experiencing and its application in trauma recovery.

Ogden, P., & Minton, K. (2000). Sensorimotor Psychotherapy: Interventions for Trauma and Attachment. This text further develops the idea of using body awareness as a tool for healing trauma.

van der Kolk, B. (2014). The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma. This widely acclaimed book supports the notion that trauma is stored in the body and reinforces the importance of somatic approaches in trauma therapy.

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. This research article provides an overview of the scientific principles behind SE and its benefits in treating trauma and stress.

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