{"id":54645,"date":"2023-09-19T13:44:33","date_gmt":"2023-09-19T13:44:33","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=54645"},"modified":"2026-01-12T16:40:08","modified_gmt":"2026-01-12T16:40:08","slug":"somatic-therapy-exercises","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/somatic-therapy-exercises\/","title":{"rendered":"Somatic Therapy Exercises: Your 2026 Guide To Overcoming Traumatic Memories"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/somatic-therapy-exercises\/#What_Is_Somatic_Therapy_Best_For\" >What Is Somatic Therapy Best For?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/somatic-therapy-exercises\/#Trauma_Recovery\" >Trauma Recovery<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/somatic-therapy-exercises\/#Stress_Relief\" >Stress Relief<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/somatic-therapy-exercises\/#Improved_Mind-Body_Connection\" >Improved Mind-Body Connection<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/somatic-therapy-exercises\/#Emotional_Release\" >Emotional Release<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/somatic-therapy-exercises\/#Enhanced_Self-Awareness\" >Enhanced Self-Awareness<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/somatic-therapy-exercises\/#What_Are_The_Examples_of_Somatic_Therapy_Exercises\" >What Are The Examples of Somatic Therapy Exercises?\u00a0<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/somatic-therapy-exercises\/#Standing_Awareness\" >Standing Awareness<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/somatic-therapy-exercises\/#Diaphragmatic_Breathing\" >Diaphragmatic Breathing\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/somatic-therapy-exercises\/#Somatic_Dancing\" >Somatic Dancing<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/somatic-therapy-exercises\/#Body_Scanning\" >Body Scanning<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/somatic-therapy-exercises\/#Progressive_Muscle_Relaxation_PMR\" >Progressive Muscle Relaxation (PMR)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/somatic-therapy-exercises\/#Grounding_Exercise\" >Grounding Exercise<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/somatic-therapy-exercises\/#The_5-4-3-2-1_Method\" >The 5-4-3-2-1 Method<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/somatic-therapy-exercises\/#What_Are_The_Negative_Effects_of_Somatic_Therapy\" >What Are The Negative Effects of Somatic Therapy?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/somatic-therapy-exercises\/#How_Do_I_Start_Somatic_Therapy\" >How Do I Start Somatic Therapy?\u00a0<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/somatic-therapy-exercises\/#Understanding_Somatic_Therapy\" >Understanding Somatic Therapy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/somatic-therapy-exercises\/#Finding_a_Therapist\" >Finding a Therapist<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/somatic-therapy-exercises\/#Initial_Consultation\" >Initial Consultation<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/somatic-therapy-exercises\/#Preparing_for_Your_First_Session\" >Preparing for Your First Session<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/somatic-therapy-exercises\/#Engaging_in_the_Process\" >Engaging in the Process<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/somatic-therapy-exercises\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">When a traumatic event occurs, our bodies don&#8217;t always know how to process the experience. Emotions get embedded deep within us, often manifesting as physical discomfort or pain known as somatization. Here is where somatic therapy exercises come in.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=somatic_therapy_exercises\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/1_2023_08_21_max_GifSomatic_V1_ggl-1.gif\" alt=\"BetterMe\" width=\"1080\" height=\"1080\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Somatic therapy is a body-centered approach that bridges the gap between the mind and the body, helping individuals release stored tension, access physical sensations and be more attuned to their body (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5518443\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). It greatly complements cognitive therapy, which mostly works with the mind.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This guide aims to explore these transformative exercises, shedding light on how they can help you navigate through your emotions related to the traumatic experiences, promoting healing and resilience.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We should caution you\u2014somatic therapy exercises can be intense and uncomfortable, but they are also powerful tools that can help you work through your emotions. Before you start practicing them, it is important to remember two things:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Take care of yourself<\/b><span style=\"font-weight: 400;\">: It&#8217;s ok if some exercises feel too strenuous\u2014listen to your body, and pause when needed and return to it once you are comfortable.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Practice with an open heart<\/b><span style=\"font-weight: 400;\">: Be compassionate and understanding of your emotions\u2014allow yourself to feel whatever comes up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Seek Professional Support:<\/b><span style=\"font-weight: 400;\"> if these feelings or emotions are significantly impacting your well-being, it may be helpful to seek guidance from a qualified somatic therapist or mental health professional for personalized guidance and interventions.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Now, let&#8217;s get started!\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_Somatic_Therapy_Best_For\"><\/span><b>What Is Somatic Therapy Best For?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Somatic therapy is a therapeutic approach that combines traditional talk therapy techniques with physical therapeutic interventions. It&#8217;s built on the understanding that mind and body are not separate entities, but rather interconnected aspects of our overall health and wellbeing.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This form of therapy believes that our bodies hold onto past traumas in the form of sensations, emotions, or tensed muscles. All these are reflected in our body language, posture, and expressions.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Through developing awareness of our bodily sensations and movements, somatic therapy helps us release tension, reduce discomfort, and make significant emotional shifts.<\/span><\/p>\n<p><strong>If you\u2019ve dipped your toes in meditation before but couldn\u2019t sit through a session because of all the thoughts buzzing in your head, impulses snatching away control or all the overwhelming feelings that start bubbling up the minute you sink into the silence, it\u2019s only because you didn\u2019t have the right guidance. <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=somatic_therapy_exercises\">Start using BetterMe: Meditation &amp; Sleep app and watch your life transform<\/a>!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Trauma_Recovery\"><\/span><b>Trauma Recovery<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Somatic therapy is particularly effective in helping individuals reprocess and recover from trauma.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Experiencing traumatic events can leave a lasting impact, causing the body to stay in a state of high alert as a protective measure. This can result in feelings of anxiety, fear, and hyper-awareness of danger (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK207191\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Somatic therapy helps individuals recognize these physical responses to trauma, providing tools to alleviate these symptoms. By focusing on the physical manifestations of trauma, individuals are able to release stored tension, leading to a reduction in trauma-related symptoms (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5518443\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition, somatic therapy offers a gentle approach to trauma recovery.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Unlike other forms of therapy, Somatic therapy is not meant to directly evoke traumatic memories, it focuses on body sensations, allowing for a more gradual and less confronting healing process. This makes it a suitable choice for those who may struggle with more direct approaches to trauma recovery.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Stress_Relief\"><\/span><b>Stress Relief<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">In today&#8217;s fast-paced world, <a href=\"https:\/\/betterme.world\/articles\/can-stress-cause-weight-loss-even-when-eating\/\">stress<\/a> has become a common issue affecting many people.Stress is a normal reaction to everyday pressures, but can become unhealthy when it upsets your day-to-day functioning.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Critical\/chronic stress is created by situations where individuals are unable to meet the demands upon them and suffer a physical or psychological breakdown. Chronic stress can lead to numerous health problems, including heart disease, diabetes, and mental health disorders (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5137920\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Somatic therapy provides an effective way to cope with stress. By becoming more aware of how our bodies respond to stress, we can learn to regulate these physical responses, reducing the negative impact of stress on our health.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Somatic therapy exercises, such as deep breathing, mindfulness, and movement, can help calm the nervous system, promoting relaxation and stress relief.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Regular practice of these techniques can lead to long-term improvements in managing stress, contributing to overall mental and physical wellbeing.<\/span><\/p>\n<h3><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=somatic_therapy_exercises\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-54649\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/3-1024x576.png\" alt=\"somatic therapy exercises at home\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/3.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/3-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/3.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/3-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/3.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h3>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Improved_Mind-Body_Connection\"><\/span><b>Improved Mind-Body Connection<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Somatic therapy is all about enhancing the mind-body connection.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It encourages individuals to tune into their bodies, recognize cues of discomfort and respond to them in an appropriate way. This heightened internal awareness of your body can lead to improved mental health, as individuals become better equipped to recognize and manage emotional distress. On the long term, this means that the body will store less stress and tension, since these are addressed and managed as they appear.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Furthermore, by strengthening one\u2019s ability to regulate emotions and establishing a stronger\u00a0 mind-body connection, somatic therapy can lead to enhanced self-care practices.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As individuals become more in tune with their bodies, they may be more likely to engage in healthy behaviors, such as regular exercise, healthy eating, and adequate sleep, further promoting overall wellbeing.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Emotional_Release\"><\/span><b>Emotional Release<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Often, our bodies store emotional pain, with these emotions manifesting as physical symptoms, such as muscle tension or stomachaches.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Somatic therapy provides a pathway for working with these stored emotions. Through various techniques, individuals are guided to physically identify the emotional tension, which leads the nervous system to engage in the behaviours needed to release it. Gradually, this will result in better emotional wellbeing (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8276649\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Not only does this emotional release provide immediate relief from physical discomfort, but it also promotes long-term mental and physical health.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By learning to effectively release emotions, individuals can prevent the accumulation of emotional tension, reducing the likelihood of physical symptoms in the future.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Enhanced_Self-Awareness\"><\/span><b>Enhanced Self-Awareness<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Somatic therapy promotes a deep sense of self-awareness.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As individuals become more aware of their physical responses to emotional distress, they gain a deeper understanding of their emotional landscape. This heightened self-awareness can lead to improved emotional regulation, as individuals become better equipped to recognize and manage emotional distress.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Moreover, this enhanced self-awareness extends beyond the therapy session.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The skills learned in somatic therapy can be applied in everyday life, helping individuals navigate challenging situations with greater ease. For example, they will be able to identify when they are in a state of dysregulation and overwhelm and practice stronger boundaries or take on less work. This can lead to improved relationships, better performance at work or school, and a higher overall quality of life.<\/span><\/p>\n<p><em><strong>Read more:\u00a0<\/strong><a href=\"https:\/\/betterme.world\/articles\/somatic-release\/\">Somatic Release: Unlock the Power of Mind-Body Connection<\/a>.<\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_The_Examples_of_Somatic_Therapy_Exercises\"><\/span><b>What Are The Examples of Somatic Therapy Exercises?\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Somatic therapy exercises encompass a wide range of techniques that are designed to help individuals reconnect with their bodies, release stored tension, and enhance their overall wellbeing.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These exercises focus on <a href=\"https:\/\/betterme.world\/articles\/body-awareness\/\">body awareness<\/a>, movement, and mindful reflection, helping individuals to tune into their physical experiences and develop personal movement styles. Let&#8217;s take a look at a few examples of these transformative exercises.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Standing_Awareness\"><\/span><b>Standing Awareness<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Standing awareness is a straightforward yet effective somatic exercise that promotes body mindfulness. This exercise involves standing firmly on the ground and tuning into the various sensations in your body.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Steps for executing standing awareness:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand up straight with your feet rooted into the ground.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Don\u2019t try to have perfect posture, relax as much as you can<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Notice how your feet are in contact with the floor. Let your arms hang by your sides, and close your eyes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pay attention to how your stomach moves slightly as you breathe in and out.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Scan your body for any tension, observing without judgment.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Articulate how you\u2019re feeling as you go<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Diaphragmatic_Breathing\"><\/span><b>Diaphragmatic Breathing\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Diaphragmatic breathing or belly breathing, is a type of deep breathing where you consciously engage your diaphragm to inhale and exhale. This technique is commonly used in <a href=\"https:\/\/betterme.world\/articles\/how-many-calories-does-yoga-burn-in-30-minutes\/\">yoga<\/a>, meditation, and stress management because it helps to slow down your breathing rate and take in more oxygen, which can promote relaxation and reduce stress.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s how you do it:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie down or sit comfortably.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place one hand on your chest and the other on your belly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take a slow, deep breath in through your nose, allowing your belly to push up against your hand. Your chest should not move.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale through your mouth, pushing out as much air as you can while contracting your abdominal muscles. The hand on your belly should move down to its original position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat these steps 3 to 10 times.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Somatic_Dancing\"><\/span><b>Somatic Dancing<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Dance Movement Therapy includes somatic elements and should be conducted under the supervision of a trained therapists.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Somatic dancing involves using movement and dance as a form of emotional release. This type of exercise can be particularly beneficial for those who find verbal expression challenging.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Body_Scanning\"><\/span><b>Body Scanning<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Body scanning is a mindfulness-based somatic exercise that involves mentally scanning each part of the body to identify areas of tension or discomfort.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Steps for executing body scanning:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie down in a comfortable position and close your eyes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Starting from your toes, slowly scan down your body, paying attention to each part in turn.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Notice any areas of tension, discomfort, or other sensations, observing without judgment.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Spend a few moments focusing on each area and when you feel any tension, breathe deeply and exhale into it and allow the area to relax.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">When you feel the body part relax, you can move to the next one.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue this process, until you reach your head..<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=somatic_therapy_exercises\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-54650\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/8-1024x576.png\" alt=\"somatic therapy exercises for trauma\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/8.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/8-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/8.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/8-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/8.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Progressive_Muscle_Relaxation_PMR\"><\/span><b>Progressive Muscle Relaxation (PMR)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Progressive muscle relaxation involves consciously tensing and then releasing different muscle groups. This exercise can help to release physical tension and promote relaxation.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Steps for executing progressive muscle relaxation:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Find a comfortable seated or lying position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Starting with your toes, tense the muscles as tightly as you can for a count of five.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly release the tension, noticing the feeling of relaxation that follows.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue this process with each muscle group in your body, working your way up from your toes to your head.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Grounding_Exercise\"><\/span><b>Grounding Exercise<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Grounding is a simple yet powerful technique used in somatic therapy to help individuals stay present and connected with their physical environment.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Steps for executing grounding exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand or sit comfortably.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin by running cold water over your hands.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pay attention to the sensation of the water on your skin. Allow your awareness to center on the delicate sensation of the water\u2019s temperature caressing your palms, fingertips, and the back of your hands.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Change the temperature of the water to warm and notice the sensations as the water flows on both sides of your hands.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this process as you wish.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_5-4-3-2-1_Method\"><\/span><b>The 5-4-3-2-1 Method<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The 5-4-3-2-1 grounding technique is a common strategy, it can help you regain control of your mind when they are feeling anxious, stressed, or overwhelmed. It uses the five senses to ground you in the present and distract from distressing thoughts or feelings.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s how to do it:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Five (5) &#8211; Look:<\/b><span style=\"font-weight: 400;\"> Identify five things that you can see around you. It could be a pen, a spot on the ceiling, anything in your surroundings.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Four (4) &#8211; Feel:<\/b><span style=\"font-weight: 400;\"> Identify four things you can touch or feel. It could be the texture of your jeans, the feeling of the breeze on your skin, or the surface of a table near you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Three (3) &#8211; Hear<\/b><span style=\"font-weight: 400;\">: Acknowledge three things you can hear. This could be the sound of traffic outside, the ticking of a clock, or the hum of the refrigerator.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Two (2) &#8211; Smell: <\/b><span style=\"font-weight: 400;\">Recognize two things you can smell. If you can\u2019t immediately smell two things from where you are, it\u2019s perfectly okay to move around or even recall your favorite smells.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>One (1) &#8211; Taste:<\/b><span style=\"font-weight: 400;\"> Recognize one thing you can taste. It may be the aftertaste of a meal, or you could take a sip of a drink, chew a piece of gum, or eat something.<\/span><\/li>\n<\/ol>\n<p><strong>BetterMe: Meditation &amp; Sleep app can help you transmute stress into serenity, pull you up from the doldrums, free your mind from the cares and worries of the world, quell racing thoughts and infuse you with tranquility! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=somatic_therapy_exercises\">Start using it now and change your life<\/a>!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_The_Negative_Effects_of_Somatic_Therapy\"><\/span><b>What Are The Negative Effects of Somatic Therapy?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">While somatic therapy is often effective in treating trauma-related disorders and stress-related conditions, like any therapeutic approach, it&#8217;s not without potential negative effects. These adverse reactions are typically a result of the intense emotional and physical work involved in this form of therapy.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One concern is the possibility of becoming dependent on the therapist.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The close, supportive relationship between the client and therapist can sometimes lead to an over-reliance on the therapist for emotional stability. This dependency can hinder the individual&#8217;s progress towards self-regulation and autonomy (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28554366\/#:~:text=The%20most%20frequent%20negative%20effects,from%20therapy%20to%20everyday%20life.\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, a trained therapist will guide you to learn self-regulation and improve your own coping skills.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another potential negative effect involves feelings of distress after therapy sessions. Mindfulness based stress reduction, for example, which uses elements of somatic therapy often involves revisiting and processing traumatic experiences. This can lead to temporary increases in distress, including feelings of sadness, anxiety, or agitation (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28554366\/#:~:text=The%20most%20frequent%20negative%20effects,from%20therapy%20to%20everyday%20life.\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In some cases, individuals might find the techniques used in somatic therapy uncomfortable or unsettling, and may feel overwhelmed by emotions that are released during a somatic exercise. This can happen if the exercise is not managed or paced properly. For example, diving too early into a traumatic memory in the therapeutic process without the client being able to self-regulate can lead them to feel overwhelmed by the experience. However, a good therapist will ensure that trauma processing is only done when the client is ready and has enough resources to access safety in their bodies.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Further, the focus on bringing out trauma can sometimes feel unsafe for individuals, particularly if they haven&#8217;t yet developed robust coping mechanisms. It could potentially retraumatize individuals if not handled with appropriate care and sensitivity.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Lastly, individuals who treat highly traumatized or dysregulated clients &#8211; such as therapists themselves &#8211; are at higher risk of developing symptoms of <a href=\"https:\/\/betterme.world\/articles\/5-stages-of-burnout\/\">burnout<\/a> and compassion fatigue.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s important to note that while these potential negative effects can occur, they are not inevitable.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A skilled and experienced therapist will be able to guide individuals safely through the process, ensuring that they feel supported and secure throughout their therapy journey. Moreover, for many people, the benefits of somatic therapy far outweigh these potential drawbacks.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_I_Start_Somatic_Therapy\"><\/span><b>How Do I Start Somatic Therapy?\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Starting somatic therapy involves several steps, which include understanding what it entails, finding a suitable therapist, and preparing for your first session. Here&#8217;s a comprehensive guide on how to get started:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Understanding_Somatic_Therapy\"><\/span><b>Understanding Somatic Therapy<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Before you begin, it&#8217;s crucial to understand what somatic therapy is and its potential benefits and drawbacks.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This form of therapy focuses on the connection between mind and body, using physical techniques such as deep breathing, movement, and body awareness exercises to help release stored emotions that are linked to experiencing a traumatic event.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s beneficial for a wide range of mental and physical health issues, including trauma, stress, anxiety, depression, and more (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8276649\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Finding_a_Therapist\"><\/span><b>Finding a Therapist<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Once you have a basic understanding of somatic therapy, the next step is to find a suitable therapist.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You&#8217;ll want someone who is not only trained in somatic therapy but also someone you feel comfortable with. You can start by searching online for somatic therapists in your area or asking for recommendations from healthcare professionals, friends, or family.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When choosing a therapist, consider factors like their qualifications, experience, approach to therapy, and any specialties they may have. It&#8217;s also essential to consider practical aspects like location, availability, cost, and whether they accept your insurance.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=somatic_therapy_exercises\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-54652\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/11-1024x576.png\" alt=\"somatic therapy exercises for anxiety\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/11.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/11-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/11.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/11-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/11.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Initial_Consultation\"><\/span><b>Initial Consultation<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Most therapists offer an initial consultation, either free or at a reduced rate. This is an opportunity for you to meet the therapist, ask questions, and discuss your goals for therapy. It&#8217;s also a chance for the therapist to assess your needs and determine whether somatic therapy is a suitable approach for you.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Preparing_for_Your_First_Session\"><\/span><b>Preparing for Your First Session<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Before your first session it might be helpful to spend some time reflecting on what you hope to achieve through therapy. Consider any specific issues you&#8217;d like to work on, such as reducing anxiety, healing from experiencing a distressing event, or improving your mind-body connection.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">During the session, be prepared to discuss your physical and emotional health, past experiences, and any current issues you&#8217;re facing. Remember, therapy is a safe space, and everything you share will be kept confidential.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Engaging_in_the_Process\"><\/span><b>Engaging in the Process<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Somatic therapy is an active process that requires your participation both during sessions and in between.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your therapist might give you exercises to do at home, such as deep breathing, mindful movement, or body scanning. Regularly practicing these exercises can enhance the effectiveness of your therapy.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember, starting therapy can bring up uncomfortable emotions, but this is a normal part of the healing process. Be patient with yourself, and don&#8217;t hesitate to communicate with your therapist about any concerns or difficulties you&#8217;re experiencing.<\/span><\/p>\n<p><em><strong>Read more:\u00a0<\/strong><a href=\"https:\/\/betterme.world\/articles\/somatic-exercises\/\">10 Somatic Exercises To Release Pent-Up Emotions.<\/a><\/em><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This guide to somatic therapy exercises offers valuable insights into how you can leverage the power of mind-body connection to overcome traumatic emotions. With easy-to-follow steps for various exercises, let it be your go-to resource for fostering emotional healing and resilience in 2023.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=somatic_therapy_exercises\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/1_2023_08_21_max_GifSomatic_V2_ggl-1.gif\" alt=\"BetterMe\" width=\"1080\" height=\"1080\" \/><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>When a traumatic event occurs, our bodies don&#8217;t always know how to process the experience. Emotions get embedded deep within us, often manifesting as physical discomfort or pain known as somatization. Here is where somatic therapy exercises come in.\u00a0 Somatic therapy is a body-centered approach that bridges the gap between the mind and the body, [&hellip;]<\/p>\n","protected":false},"author":41,"featured_media":54648,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[209,138],"tags":[],"coauthors":[122,213,214],"class_list":["post-54645","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-somatic-exercises","category-therapy"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Somatic Therapy Exercises: Your 2026 Guide To Overcoming Traumatic Memories - BetterMe<\/title>\n<meta name=\"description\" content=\"Dive into our 2026 Guide on \u2605 SOMATIC THERAPY EXERCISES \u27a4 to discover how you can navigate traumatic emotions and foster emotional wellbeing.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Somatic Therapy Exercises: Your 2026 Guide To Overcoming Traumatic Memories\" \/>\n<meta property=\"og:description\" content=\"Dive into our 2026 Guide on \u2605 SOMATIC THERAPY EXERCISES \u27a4 to discover how you can navigate traumatic emotions and foster emotional wellbeing.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/somatic-therapy-exercises\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2026-01-12T16:40:08+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/somatic-therapy-exercises.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1080\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Jeremy Mukhwana, Sachini Akuretiya, MS, Teodora Ghiur\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jeremy Mukhwana, Sachini Akuretiya, MS, Teodora Ghiur\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"14 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/somatic-therapy-exercises\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/somatic-therapy-exercises\/\"},\"author\":{\"name\":\"Jeremy Mukhwana\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/36a7dd74d934812b75af5921cc28b8a4\"},\"headline\":\"Somatic Therapy Exercises: Your 2026 Guide To Overcoming Traumatic Memories\",\"dateModified\":\"2026-01-12T16:40:08+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/somatic-therapy-exercises\/\"},\"wordCount\":2899,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/somatic-therapy-exercises\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/somatic-therapy-exercises.png\",\"articleSection\":[\"Somatic Exercises\",\"Therapy\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">When a traumatic event occurs, our bodies don't always know how to process the experience. Emotions get embedded deep within us, often manifesting as physical discomfort or pain known as somatization. Here is where somatic therapy exercises come in.\u00a0<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=somatic_therapy_exercises\\\"><img class=\\\"aligncenter\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/1_2023_08_21_max_GifSomatic_V1_ggl-1.gif\\\" alt=\\\"BetterMe\\\" width=\\\"1080\\\" height=\\\"1080\\\" \/><\/a>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Somatic therapy is a body-centered approach that bridges the gap between the mind and the body, helping individuals release stored tension, access physical sensations and be more attuned to their body (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5518443\/\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">). It greatly complements cognitive therapy, which mostly works with the mind.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This guide aims to explore these transformative exercises, shedding light on how they can help you navigate through your emotions related to the traumatic experiences, promoting healing and resilience.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">We should caution you\u2014somatic therapy exercises can be intense and uncomfortable, but they are also powerful tools that can help you work through your emotions. 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His articles are focused on providing factual information and helping readers enjoy their fitness journeys. He understands that wellness is an often misunderstood yet deeply rewarding avenue of improving one\u2019s life, which is why he is so committed to encouraging people to live their healthiest lives through his work. When he\u2019s not typing away at his keyboard, he\u2019s indulging his passion for soccer. The motto that guides Jeremy through his life is\u00a0 \u2018Be the change that you wish to see in the world.\u2019\",\"url\":\"https:\/\/dev.betterme.world\/articles\/author\/jeremymukhwana\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Somatic Therapy Exercises: Your 2026 Guide To Overcoming Traumatic Memories - BetterMe","description":"Dive into our 2026 Guide on \u2605 SOMATIC THERAPY EXERCISES \u27a4 to discover how you can navigate traumatic emotions and foster emotional wellbeing.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Somatic Therapy Exercises: Your 2026 Guide To Overcoming Traumatic Memories","og_description":"Dive into our 2026 Guide on \u2605 SOMATIC THERAPY EXERCISES \u27a4 to discover how you can navigate traumatic emotions and foster emotional wellbeing.","og_url":"https:\/\/dev.betterme.world\/articles\/somatic-therapy-exercises\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2026-01-12T16:40:08+00:00","og_image":[{"width":1920,"height":1080,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/somatic-therapy-exercises.png","type":"image\/png"}],"author":"Jeremy Mukhwana, Sachini Akuretiya, MS, Teodora Ghiur","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Jeremy Mukhwana, Sachini Akuretiya, MS, Teodora Ghiur","Est. reading time":"14 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/somatic-therapy-exercises\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/somatic-therapy-exercises\/"},"author":{"name":"Jeremy Mukhwana","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/36a7dd74d934812b75af5921cc28b8a4"},"headline":"Somatic Therapy Exercises: Your 2026 Guide To Overcoming Traumatic Memories","dateModified":"2026-01-12T16:40:08+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/somatic-therapy-exercises\/"},"wordCount":2899,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/somatic-therapy-exercises\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/somatic-therapy-exercises.png","articleSection":["Somatic Exercises","Therapy"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">When a traumatic event occurs, our bodies don't always know how to process the experience. Emotions get embedded deep within us, often manifesting as physical discomfort or pain known as somatization. Here is where somatic therapy exercises come in.\u00a0<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=somatic_therapy_exercises\"><img class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/1_2023_08_21_max_GifSomatic_V1_ggl-1.gif\" alt=\"BetterMe\" width=\"1080\" height=\"1080\" \/><\/a>\r\n\r\n<span style=\"font-weight: 400;\">Somatic therapy is a body-centered approach that bridges the gap between the mind and the body, helping individuals release stored tension, access physical sensations and be more attuned to their body (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5518443\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). It greatly complements cognitive therapy, which mostly works with the mind.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">This guide aims to explore these transformative exercises, shedding light on how they can help you navigate through your emotions related to the traumatic experiences, promoting healing and resilience.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">We should caution you\u2014somatic therapy exercises can be intense and uncomfortable, but they are also powerful tools that can help you work through your emotions. Before you start practicing them, it is important to remember two things:\u00a0<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Take care of yourself<\/b><span style=\"font-weight: 400;\">: It's ok if some exercises feel too strenuous\u2014listen to your body, and pause when needed and return to it once you are comfortable.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Practice with an open heart<\/b><span style=\"font-weight: ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/somatic-therapy-exercises\/","url":"https:\/\/dev.betterme.world\/articles\/somatic-therapy-exercises\/","name":"Somatic Therapy Exercises: Your 2026 Guide To Overcoming Traumatic Memories - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/somatic-therapy-exercises\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/somatic-therapy-exercises\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/somatic-therapy-exercises.png","dateModified":"2026-01-12T16:40:08+00:00","description":"Dive into our 2026 Guide on \u2605 SOMATIC THERAPY EXERCISES \u27a4 to discover how you can navigate traumatic emotions and foster emotional wellbeing.","breadcrumb":{"@id":"https:\/\/dev.betterme.world\/articles\/somatic-therapy-exercises\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/dev.betterme.world\/articles\/somatic-therapy-exercises\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/somatic-therapy-exercises\/#primaryimage","url":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/somatic-therapy-exercises.png","contentUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/somatic-therapy-exercises.png","width":1920,"height":1080,"caption":"designers"},{"@type":"BreadcrumbList","@id":"https:\/\/dev.betterme.world\/articles\/somatic-therapy-exercises\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/dev.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Mental Health","item":"https:\/\/dev.betterme.world\/articles\/mental-health\/"},{"@type":"ListItem","position":3,"name":"Therapy","item":"https:\/\/dev.betterme.world\/articles\/mental-health\/therapy\/"},{"@type":"ListItem","position":4,"name":"Somatic Exercises","item":"https:\/\/dev.betterme.world\/articles\/mental-health\/therapy\/somatic-exercises\/"},{"@type":"ListItem","position":5,"name":"Somatic Therapy Exercises: Your 2026 Guide To Overcoming Traumatic Memories"}]},{"@type":"WebSite","@id":"https:\/\/dev.betterme.world\/articles\/#website","url":"https:\/\/dev.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; 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