How Can Somatic Exercises Help You Reconnect with Your Body After Trauma?
Have you ever noticed that when life feels overwhelming your mind takes off like a runaway train while your body stays behind holding the weight of it all? That “mind-body split” is one of trauma’s sneakiest tricks. It keeps you in survival mode, scanning for danger, and robs you of simple pleasures like a deep breath or a belly laugh. The good news? You can gently invite your body back into the conversation. Below are three low-pressure somatic exercises you can do almost anywhere, anytime. No fancy skills required… just curiosity and a willingness to move at your own pace.
1. The Hand-to-Heart Pause
Why it helps
Touch is one of the quickest ways to signal safety to your nervous system. Placing your own hand over your heart (or anywhere that feels comforting) activates pressure receptors in the skin, releases oxytocin, and reminds your body, “Hey, we’re safe right now.”
Try it
Settle in. Sit or stand with your feet on the floor. Let your shoulders drop away from your ears.
Make contact. Place a warm palm over your heart. If that’s uncomfortable, try your upper arm, cheek, or stomach.
Breathe low and slow. Inhale through the nose for a count of 4, feeling your hand rise; exhale for 6, letting it fall. Repeat for one minute.
Add words. Silently say, “This moment is mine, and I’m here with myself.” Repeat as needed.
Pro-tip: If direct touch feels too intense, hover your hand an inch away and focus on the warmth between skin and air. Tiny steps count.
2. 5-Senses Grounding Walk
Why it helps
Trauma can pull your awareness into ruminations about the past or worries about the future. Engaging the five senses nudges you back into the present, laying new neural pathways that say, “Right here, right now, I’m okay.”
Try it
Head outside (or look out a window). Begin walking slowly, letting your gaze soften.
Name five things you can see. Colors, shadows, shapes… nothing is too ordinary.
Notice four things you can feel. The breeze on your skin, your shoes against the ground, the swing of your arms, your breath.
Identify three things you can hear. Birds chirping, traffic, your own footsteps.
Find two things you can smell. Fresh-cut grass, coffee from a nearby café, even that wet-pavement scent.
End with one thing you can taste. Sip water, chew gum, or simply notice the flavor lingering in your mouth.
Pro-tip: If walking isn’t an option, do the same sequence while seated. Gaze around the room, feel the chair beneath you, listen for distant sounds.
3. Micro-Movement Music Break
Why it helps
When we’re stuck in freeze or collapse, big workouts can feel impossible. Gentle, rhythmic movement paired with music lowers stress hormones and reminds the body it can move safely in the world.
Try it
Pick a song that makes you feel something! Calm, nostalgic, empowered. Keep it under four minutes.
Start small. While seated or standing, sway your head side to side to the beat. Notice how the muscles in your neck respond.
Let it spread. Maybe your shoulders roll, your hands tap, your feet slide. Follow the impulse without judgment; stop whenever you want.
Check in. When the song ends, place your hands on your thighs and ask, “What shifted?” Maybe your breath feels deeper, or tension eased by 5%.
Pro-tip: Create a “body-ease playlist” so you’re not scrolling for the perfect song when you’re already depleted.
Gentle Reminders as You Practice
Go at your own pace. Healing isn’t a race, and your body’s “yes” is sacred.
Expect ebb and flow. Some days you’ll feel spacious; other days, every cell might clench up. Both are normal.
Pair with support. These exercises are powerful on their own, and they’re even better alongside trauma-informed therapy.
If you find yourself craving deeper guidance, someone to witness your story, hold the heavy pieces, and cheer for the tender ones - I’m here. Reconnecting with your body after trauma is possible, and you don’t have to go on the journey alone.
Ready to feel more at home in your own skin? Let’s talk.
