Understanding Somatic Trauma: How the Body Holds Emotional Pain
Updated: Oct 18
Trauma is often thought of in terms of the mind: the thoughts, memories, and experiences that shape our emotional state. However, what many people don’t realize is that trauma doesn't only live in the mind, it also resides in the body.
As a somatic trauma therapist, I’ve seen how powerful it is when clients begin to understand the deep connection between their mind and body. Trauma isn't just something we think about; it’s something we feel in our bodies. Our muscles, nervous system, and internal organs all carry the imprints of our life experiences—particularly traumatic ones. By acknowledging and addressing this body-based trauma, we can begin the healing process in a more complete and holistic way.
What is Somatic Trauma?
Somatic trauma refers to the way that the body holds and reacts to the impact of traumatic experiences. The term “somatic” refers to the body, so somatic trauma emphasizes the idea that trauma isn’t just a mental or emotional event but a physical one. The body may respond to trauma in many ways: tight muscles, chronic pain, shallow breathing, digestive issues, headaches, and a variety of other symptoms that may seem disconnected from the original traumatic event.
Trauma can be caused by a wide range of events—physical, emotional, or psychological harm that overwhelm a person’s ability to cope. When this happens, the nervous system becomes dysregulated, and the body may become stuck in a state of fight, flight, or freeze. These physiological responses, though adaptive in moments of danger, can leave a lasting mark on the body when the trauma is unprocessed.
Why does the body stay stuck? When something overwhelming happens, especially in childhood, the body mobilizes to fight, flee, or freeze. If those responses get cut off because a child can’t leave or can’t safely protest, that readiness doesn’t simply switch off. Somatic therapies such as Somatic Experiencing see it as a survival response left unfinished, still waiting for a way to complete.
How Does the Body Hold Trauma?
Trauma leaves a physical imprint on the body through what’s known as “somatic memory.” The body has a way of remembering experiences that our conscious mind might suppress or forget. For example:
Tension and Muscle Tightness: When we experience stress or fear, our body often reacts by tightening muscles—particularly in the shoulders, neck, and jaw. Over time, if the trauma is not processed, these muscles can remain in a state of tension, leading to chronic pain or discomfort.
Posture and Movement Patterns: Traumatic experiences often lead to changes in posture or movement. For instance, a person who has been through a traumatic event might unconsciously hunch their shoulders, protecting their chest, or walk in a way that indicates a constant sense of vigilance or fear.
Nervous System Dysregulation: The autonomic nervous system (ANS), which controls the body’s involuntary functions like heart rate and digestion, is directly affected by trauma. In response to danger, the ANS can become stuck in an overactive state of alertness (sympathetic nervous system) or in a shutdown mode. This dysregulation can result in symptoms like anxiety, hypervigilance, dissociation, or emotional numbness.
Breathing Patterns: Trauma often leads to shallow or irregular breathing. People who have experienced stress may find themselves holding their breath, leading to increased feelings of anxiety and physical tension. Over time, these unhealthy breathing patterns can contribute to further physical and emotional distress.
Chronic Pain and Illness: Emotional pain can manifest in physical conditions such as headaches, back pain, digestive issues. This is often referred to as “psychosomatic” pain—when the mind influences the body’s physical health. Somatic trauma work can help identify how emotional experiences have contributed to these issues.
Any physical symptom deserves proper medical attention, and trauma doesn’t explain every one of them. For some people, though, it is part of the picture.
The Role of Somatic Therapy in Trauma Healing
Somatic therapy takes a unique approach to healing by focusing on the body as a vessel for trauma recovery. Instead of simply talking through the trauma, somatic therapy helps clients build enough safety and regulation to work through what happened, one manageable piece at a time. This process can involve various techniques, such as breathwork, body awareness, movement, touch, and mindfulness.
One of the primary goals of somatic therapy is to help clients re-regulate their nervous systems. By teaching clients to become more aware of physical sensations and body cues, they can learn to respond to stress in a healthier way, gradually shifting from a state of hyperarousal (fight or flight) to a state of relaxation and calm.
In somatic trauma therapy, clients are encouraged to slow down and tune into their bodies. This may include noticing areas of tension, identifying emotions that arise, and staying with those emotions in small, manageable amounts while they feel safe and grounded. For example, a therapist might guide a client through slow breathing to help the body settle, or use gentle movement to help them feel steadier and more present.
Why It’s Important to Address the Body in Trauma Recovery
Healing trauma isn’t just about understanding the event or processing emotions in our minds—it’s also about reclaiming a sense of safety and awareness in our bodies. The body is often where the trauma resides, and until we address it, the emotional pain may persist in ways that are harder to access through traditional talk therapy alone.
By engaging in somatic trauma therapy, clients can:
Release physical tension: Trauma can manifest as tightness or discomfort in the body. Somatic therapy helps individuals release this tension and restore physical balance.
Regulate the nervous system: By learning to be present with bodily sensations, individuals can regain control over their autonomic nervous system, moving from a state of constant alertness or dissociation to one of grounded calm.
Reconnect with themselves: Trauma often causes individuals to disconnect from their bodies as a means of self-protection. Somatic therapy helps people re-establish trust with their bodies, encouraging a deeper sense of presence and self-awareness.
Facilitate emotional processing: Sometimes, words alone cannot express the depth of emotional pain. The body can help process emotions through sensations, movements, and gestures, allowing healing to unfold naturally.
Final Thoughts
Trauma may not just be something we carry in our minds, but something we physically carry in our bodies as well. Understanding how somatic trauma works opens the door to a deeper, more holistic form of healing. By addressing both the mind and body, somatic trauma therapy offers a path to lasting recovery, helping individuals feel safe and steady in their bodies again after carrying pain for far too long.
If you’re experiencing symptoms of trauma, whether physical or emotional, it may be worth exploring somatic therapy. By acknowledging and healing the trauma stored in the body, you can begin the journey toward true, holistic recovery. Your body has the wisdom to heal—you just need to listen to it.
Stephanie Post, PsyD, is a licensed psychologist based in the San Francisco Bay Area who specializes in trauma-informed somatic therapy. She is an EMDRIA-certified EMDR therapist and a certified Sensorimotor Psychotherapist, and she is IFS trained. She works online with adults across California who are facing trauma, anxiety, low self-esteem, and depression, and want to live more authentic, embodied lives.
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