What Is Somatic Therapy? Here's What You Need to Know

Therapy has evolved over the past few decades, with experts making new strides in tackling deep-seated trauma. But what if talking through a painful past isn't enough to help you move forward? Enter: somatic therapy.

Our bodies can register trauma on cellular level, which means talk therapy — in its various specialized forms — can sometimes only go so far. In such cases, there are several mind-body approaches that can help individuals reach the root of their trauma.

A relatively new and unique mind-body approach is somatic therapy, also known as somatic healing. Most people likely haven't heard of this technique, as it has yet to reach mainstream. However, more people have started talking about it and even started exploring somatic healing.

What Is Somatic Therapy?

Somatic therapy focuses on the connection between the mind and body. While it is admittedly not a one-size-fits-all approach, it does offer benefits for individuals living with Post-Traumatic Stress Disorder (PTSD) and other mental health conditions.

According to Amanda Baker, director of the Center for Anxiety and Traumatic Stress Disorders and a clinical psychologist in the Department of Psychiatry at Massachusetts General Hospital, somatic therapy focuses on physical sensations and body awareness.

"It's a treatment focusing on the body and how emotions appear within the body," Baker explained during an interview with Harvard Health Publishing. "Somatic therapies posit that our body holds and expresses experiences and emotions, and traumatic events or unresolved emotional issues can become 'trapped' inside."

What Happens During a Somatic Therapy Session?

Although somatic therapists come from various backgrounds — they can be psychologists, licensed professional counselors, social workers, marriage and family therapists, or bodyworkers — they receive specialized training in somatic therapy techniques.

These techniques vary widely, ranging from breathwork to pendulation. They include:

• Body scanning: Helps you become aware of physical sensations and tension, and identify where you might be holding stress.
• Breathwork: Uses controlled breathing exercises to release stored emotions and tension in the body. It can enhance body awareness, promote relaxation, and encourage emotional release.
• Titration: Involves introducing small, manageable amounts of traumatic material or sensations. This gradual method helps prevent overwhelm or retraumatization from intense emotions and physical sensations.
• Pendulation: Similar to titration, this technique guides patients between moments of distress or discomfort and states of calm and safety. It’s done in small doses to gradually increase tolerance for uncomfortable sensations and emotions without becoming overwhelmed.

Who Might Benefit From Somatic Therapy?

Feelings that stem from traumatic experiences can show up in the body in debilitating ways. With this in mind, somatic healing aims to help individuals release these emotions, draining them of their power, and relieving pain and other manifestations of stress, including disrupted sleep or an inability to concentrate.

These emotions can stem from a variety of conditions that somatic therapy can potentially alleviate. Those conditions include:

• complicated grief
• Depression
• post-traumatic stress disorder (PTSD)
• trust and intimacy issues
• self-esteem problems.
• anxiety

"Anxiety can lead to muscle tension, particularly in the neck, shoulders, jaw, and back," Baker said, adding that it can cause a lot of discomfort, pain, stiffness, and even cause significant trouble with daily activities.

What to Consider If You're Exploring Somatic Therapy

While many people have found somatic therapy to be extremely helpful, it's worth noting that it is not as research-backed as other therapeutic methods. That's why Baker recommends undergoing cognitive-behavioral therapy before exploring somatic approaches.

"Anecdotally, I've heard people do find tremendous benefit from somatic therapy, but it doesn't have the same research backing yet as CBT and some other forms of therapy," she said. Health insurance may cover somatic therapy if you're experiencing extreme symptoms of mental trauma, such as seizures.

Otherwise, insurers are more likely to cover CBT. Finally, finding an experienced and reputable somatic therapist might be a challenge. To help you get started, try using the Find a Therapist tool, provided by the US Association for Body Psychotherapy.