Somatic practices are body-centered therapeutic approaches that deeply engage with the mind-body connection to heal from the inside out. These practices recognise that trauma, stress, anxiety, and chronic pain often manifest physically within the body, showing up as tension, discomfort, or pain. Somatic approaches focus on the body’s sensations, offering a path to healing that goes beyond cognitive thought processes and directly addresses stored emotional or traumatic experiences, which often are the root cause of our dysregulation and symptoms.
My Journey with Somatic Practices and Fibromyalgia
In my personal healing journey, being diagnosed with fibromyalgia was a turning point. For years, I tried various methods to manage the chronic pain, but it wasn’t until I incorporated somatic practices for nervous system regulation and inner child work into my routine that I experienced profound transformation and symptoms started do dissolve.
I started to read the wisdom of my body beyond enquiring and focusing in pain and symptoms and started to become aware of my automated stress responses to triggers, trauma and daily live circumstances. This allowed me to address the physical symptoms of my condition while also understanding the deep emotional roots behind my pain. This shift was key in my recovery and to understand the root causes of my symptoms.
This wisdom along somatic practices for that stimulate safety and vagus nerve stimulation, helped me regulate my nervous system in ways that traditional approaches didn’t. I became aware of how much stress, trauma, and emotion my body had been holding onto unconsciously – all to try to protect me. These practices allowed me to release the tension, bringing a sense of safety that wasn’t possible through cognitive methods alone. Through my work in mind-body healing, I’ve seen this same transformation in others struggling with chronic pain and anxiety.
Why Somatic Practices Are Beneficial for Anxiety and Trauma
Cognitive-based approaches, such as psychotherapy and CBT, are often focused on changing thought patterns, which his extremely beneficial to create new neuropathways for recovery. However, when it comes to anxiety or trauma, which are also physically felt in the body, purely cognitive methods can fall short.
Somatic practices offer a way to access and process trauma, anxiety and pain physical sensations directly creating a relationship or curiosity and safety instead of fear and panic. By tuning into the body and bringing awareness to where tension is held, people can release these stored emotions, allowing their nervous systems to return to a state of regulation and calm. This approach is especially effective for those who have found little relief through cognitive methods or cannot get past reduction of symptoms to full recovery, as it focuses on the body’s natural ability to heal and release stress.
Nervous System Regulation and Chronic Pain Recovery
For individuals dealing with chronic pain, such as fibromyalgia as I did, the nervous system often becomes dysregulated. This dysregulation can result in a heightened sensitivity to pain and a constant state of stress or tension. Somatic practices help to break this cycle by promoting nervous system regulation, allowing the body to shift out of the “fight-or-flight” state and into a more balanced and relaxed condition.
In my own experience, somatic practices not only reduced pain and anxiety but also helped me reconnect with my body in a compassionate and empowering way to restore safety in my whole system. Rather than viewing pain as something to resist, I began to see it as a messenger, guiding me toward healing.
My Top Three Somatic Practices for Nervous System Regulation
In my practice, I’ve found several somatic techniques to be particularly effective in regulating the nervous system. These practices are not only central to my personal recovery but also form the foundation of my work with others:
1. Breathwork
Breathwork is a simple yet profound tool for calming the nervous system. By consciously controlling the breath, we can activate the parasympathetic nervous system, which promotes relaxation and helps to balance the body’s stress response. One of my favourite techniques is box breathing, where you breathe in 4 counts, hold 4 counts, exhale 4 counts and hold 4 counts. You can skip the holds if this is uncomfortable. This practice immediately signals the body that it’s safe to relax.
Tip: Try taking a few minutes (1-2min) to do this practice when you start to feel triggered, losing your temper, feeling fearful or before bed.
2. Somatic Meditation
Somatic meditation is another key practice for nervous system regulation. It helps bring the mind and body into a state of calm, allowing space for awareness and healing. While there are many forms of meditation, in somatic work with chronic pain & symptoms clients, I focus on body-centered mindfulness for safety rewiring. This means paying close attention to physical sensations, observing how emotions and stress show up in the body, and learning to sit with those sensations without judgment, curiosity and safety reassurance.
Tip: Start with a simple body scan meditation or breath awareness. Close your eyes, focus on your breathing, and slowly bring awareness to different parts of your body. If you notice pain or discomfort use lenses of safety and curiosity towards it. This practice helps ground you in the present moment, creating a deeper sense of self-awareness and reduce the intensity of whatever you are sensing.
3. Shaking
Shaking is a powerful somatic technique for releasing stress and tension stored in the body. This natural response to stress is often seen in animals, who shake off excess energy after a threat. In humans, shaking helps release trauma or pent-up energy that the nervous system holds onto. It can be a spontaneous or intentional practice, involving standing and lightly bouncing or shaking the body to release tension, stress, and anxiety.
Tip: Try incorporating shaking into your routine when you feel tense or overwhelmed. Start by gently bouncing your knees and shaking out your arms, allowing your whole body to move freely. This simple practice can quickly relieve tension and promote a sense of relaxation and ease. You might try this with a nice playlist and see what flows with it.
Conclusion: The Power of Somatic Healing
Somatic practices have played a central role in my own healing from chronic pain, stress and anxiety, and they continue to be a cornerstone in the work I do with others.
These practices offer a deeply embodied approach to healing, addressing the physical sensations and stored emotions that are often left unresolved by cognitive therapies alone.
If you’re feeling stuck in your healing process, or if traditional therapies haven’t offered the relief you’re seeking, I encourage you to explore somatic practices. Whether through breathwork, meditation, or shaking, these practices have the power to unlock a deeper, more sustainable path to wellness—just as they did for me.
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