Have you ever noticed your shoulders are tight, your jaw is clenched, or your stomach feels like it’s in knots—even when everything in your life seems fine?
That tension might not just be everyday stress. It could be something deeper, unresolved trauma.
As someone who has worked with many clients over the years, I’ve seen this more times than I can count. People come in feeling constantly tired, anxious, or “off,” but they can’t always explain why. And once we start working through the body—not just the mind—it becomes clear: the body remembers what the mind has learned to forget.
Most people don’t realize trauma doesn’t only affect your emotions or thoughts—it lives in your nervous system, your muscles, and your breath. When something overwhelming or frightening happens, your body goes into a protective mode. And if it doesn’t have the chance to fully reset, it can stay stuck there.
That’s why you might feel like you’re always on edge, disconnected, or carrying a weight you can’t quite name. Your body could still be holding on to a past experience, even if your conscious mind has moved on.
One of the most effective ways I’ve seen—both personally and professionally—is through somatic exercises to release trauma. These are gentle, grounding practices that use movement and awareness to help your nervous system calm down, reset, and start to heal.
What Does It Mean for the Body to Hold Trauma?
When you go through something scary, painful, or overwhelming, like an accident, loss, or abuse, your nervous system goes into survival mode. This is often called the “fight, flight, or freeze” response. Your heart rate increases, your muscles tighten, and your body gets ready to protect you.
Sometimes, though, that stress response never fully turns off. Even after the danger is gone, your body may still act like it’s under threat.
Here are some signs your body might be holding trauma:
- Ongoing muscle tension or pain without a clear cause
- Feeling jumpy or easily startled
- Trouble sleeping
- Digestive issues
- Anxiety or emotional numbness
- A sense of being disconnected from your body
This happens because the body can “store” unprocessed trauma. It’s not something you can think your way out of. You need to work with the body to begin healing. That’s where somatic practices come in.
Do Somatic Exercises Release Trauma?
Yes, somatic exercises can help release trauma by reconnecting you with your body and teaching it how to relax again.
The word “somatic” simply means “relating to the body.” These practices focus on body awareness, gentle movement, and breathing. The goal is to help you feel grounded, calm, and in control.
Somatic trauma release exercises are different from talk therapy. They don’t require you to relive painful memories or explain everything you’re feeling. Instead, they give your body a way to gently release stored tension in a safe, controlled way.
Some methods, like Somatic Experiencing, TRE (Tension & Trauma Release Exercises), and the Feldenkrais Method®, are supported by research and used by trauma-informed therapists worldwide. Many people find these techniques to be powerful tools for long-term healing.
You can try some of these exercises at home. But if your trauma is deep or your symptoms are strong, it’s best to work with a trained professional.
Top 3 Somatic Exercises to Release Trauma
These beginner-friendly exercises focus on body awareness and calming your nervous system. They can be done at home in a quiet space. Wear comfortable clothes and take your time.
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Grounding Through the Feet
This exercise helps you feel more present and steady.
How to do it:
- Stand or sit with your feet flat on the ground.
- Notice how your feet make contact with the floor.
- Shift your weight slowly from side to side or front to back.
- Press gently into the floor with your toes and heels.
- Pay attention to how the ground supports you.
Grounding exercises help calm the nervous system. When you focus on your feet and the support under you, your body starts to feel safer.
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Orienting to the Environment
This is a simple way to let your nervous system know that you are not in danger.
How to do it:
- Sit comfortably in a quiet space.
- Slowly turn your head to look around the room.
- Let your eyes land on objects, colors, or shapes.
- Take note of what feels interesting, pleasant, or safe.
- Let your breath slow down as you continue to look around.
When you take time to notice your surroundings, your body can shift out of the stress response. This is especially helpful for people who often feel frozen or disconnected.
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Feldenkrais-Inspired Pelvic Clock
This gentle movement improves body awareness and helps release deep tension.
How to do it:
- Lie on your back with your knees bent and feet flat on the floor.
- Imagine a clock under your pelvis. Your belly button points to 12, and your tailbone points to 6.
- Gently rock your pelvis toward 12 o’clock, then toward 6 o’clock.
- Continue slowly around the clock—3 o’clock (right hip), 9 o’clock (left hip).
- Move in small, smooth circles and notice how it feels.
The pelvis holds a lot of tension, especially after trauma. These slow, mindful movements help unlock tight areas and restore a sense of safety and control.
How Somatic Work Helps the Brain and Nervous System
Somatic work isn’t just about stretching or relaxing muscles. It actually helps regulate your autonomic nervous system, which controls your stress response.
When you practice somatic exercises regularly, you teach your body how to move from a state of stress or shutdown into one of calm and connection. Over time, this helps:
- Improve sleep
- Reduce anxiety
- Increase emotional stability
- Build trust in your body again
This kind of healing happens slowly. It’s not about forcing a breakthrough. It’s about creating enough safety for your body to start letting go, one small step at a time.
Ready to Heal? Call Montgomery Somatics Today for Expert Guidance
If you’re ready to take the next step in your healing journey, we’re here to help.
At Montgomery Somatics, we offer one-on-one support for people working through trauma, chronic tension, anxiety, and more. Using the Feldenkrais Method® and other somatic approaches, we help you reconnect with your body in a safe, supportive environment.
Every session is tailored to your unique needs. We meet you where you are—no judgment, no pressure.
You don’t have to do this alone.
Call us today to schedule a consultation and learn more about how somatic movement therapy can support your healing.
If you’d like to find additional help or locate a Feldenkrais practitioner near you, visit:
Feldenkrais Method: Find a Feldenkrais Practitioner