Does your body hold onto stress from past experiences? Many of us feel stuck, carrying tension that seems impossible to shake off. Our muscles tighten, our shoulders hunch, and our breath becomes shallow. But here’s the good news: your body knows how to heal itself through movement.
Somatic exercises tap into this natural healing ability, helping you release stored trauma gently and effectively. Let me show you 9 powerful somatic practices that can help you reconnect with your body and find relief from past experiences weighing you down.
1. Progressive Muscle Release
This foundational somatic exercise focuses on systematically tensing and releasing muscle groups. Start in a comfortable position, lying down on your back. Focus on one muscle group at a time, beginning with your feet and moving upward.
Contract each area for 5-7 seconds before slowly releasing the tension. This practice helps identify where you hold stress and trauma in your body while teaching your nervous system to relax deeply.

Tips for Progressive Muscle Release:
- Keep your breathing steady and deep throughout the exercise
- Move slowly through each muscle group, spending extra time on tense areas
- Practice in a quiet space where you won’t be interrupted
- If any movement causes discomfort, reduce the intensity or skip that area
- Start with 10 minutes and gradually increase duration as comfortable
2. Grounding Breath Work
This exercise combines deep breathing with physical anchoring to help you feel safe in your body. Sit with your feet firmly planted on the ground.
Place one hand on your chest and the other on your belly. Breathe deeply into your belly for a count of four, hold for four, then exhale for six counts. As you breathe, focus on the sensation of your feet connecting with the floor and the weight of your body being supported.

Tips for Grounding Breath Work:
- Practice at the same time each day to build a routine
- Notice where your breath naturally flows and any areas of restriction
- Use soft counting to maintain steady rhythm
- Keep your shoulders relaxed and jaw loose
- Consider using calming scents like lavender to enhance the experience
3. Pendulum Swing
Stand with your feet hip-width apart, knees slightly bent. Let your arms hang loosely at your sides. Begin gently swinging your arms back and forth like a pendulum, allowing your torso to naturally follow the movement.
This rhythmic motion helps release tension from the spine and shoulders while regulating the nervous system through bilateral stimulation.

Tips for Pendulum Swing:
- Let the movement flow naturally without forcing it
- Keep your feet grounded throughout the exercise
- Allow your head to move slightly with your body
- Start with smaller movements and gradually increase range
- Practice for 3-5 minutes or until you feel centered
4. Butterfly Tapping
According to the International Journal of Healing and Caring, bilateral stimulation through tapping can significantly reduce trauma symptoms.
Cross your arms over your chest, placing your hands on opposite shoulders. Alternately tap each shoulder in a gentle rhythm. This self-soothing movement helps process emotional overwhelm and creates a sense of safety.

Tips for Butterfly Tapping:
- Find a comfortable rhythm that feels natural to you
- Adjust pressure based on what feels supportive
- Practice with eyes open or closed, depending on comfort
- Combine with slow breathing for enhanced calming effect
- Use this technique whenever you feel triggered or anxious
5. Body Scan Release
Lie down comfortably and close your eyes. Starting from your toes, slowly scan upward through your body, noticing any areas of tension, numbness, or discomfort.
When you identify these areas, spend time breathing into them and visualizing the tension melting away. This practice builds body awareness and helps release trauma held in different areas.

Tips for Body Scan Release:
- Take your time moving through each body part
- Notice sensations without judgment
- Use imagery that resonates with you personally
- Practice regularly to build body awareness
- Keep a journal to track patterns you notice
6. Gentle Spinal Rolls
This exercise releases tension along the spine where trauma often gets stored. Start standing with feet hip-width apart. Slowly roll down through your spine, one vertebra at a time, letting your head and arms hang heavy.
Roll back up just as slowly, stacking one vertebra at a time until your head lifts last.

Tips for Gentle Spinal Rolls:
- Move at a pace that feels comfortable and safe
- Bend your knees slightly to protect your lower back
- Focus on articulating each vertebra separately
- Breathe naturally throughout the movement
- Stop if you feel any pain or dizziness
7. Trauma Release Tremoring
This exercise mimics the body’s natural tremoring response that occurs after traumatic experiences. Lie on your back with knees bent and feet flat.
Slowly let your knees fall inward until they touch, then release them back out. Continue this movement until you notice a natural tremoring sensation in your legs. This helps release deep muscular tension and stored trauma.

Tips for Trauma Release Tremoring:
- Create a safe, comfortable environment before starting
- Don’t force the tremoring – let it happen naturally
- Start with short sessions of 5-10 minutes
- Have support nearby if needed
- Trust your body’s natural healing response
8. Mindful Walking
This exercise combines movement with mindfulness to help process trauma through bilateral stimulation. Walk slowly and deliberately, paying attention to each step.
Feel your feet rolling from heel to toe, notice the movement of your legs, and focus on the rhythm of your walking. This helps ground you in the present moment while processing stored trauma.

Tips for Mindful Walking:
- Choose a quiet, safe space to practice
- Focus on physical sensations rather than thoughts
- Walk at a natural, comfortable pace
- Notice how your arms swing as you walk
- Practice outdoors when possible for added grounding
9. Sound and Movement Integration
Stand in a comfortable position and make a gentle humming sound while slowly moving your arms in flowing patterns.
The combination of sound vibration and movement helps release tension and trapped emotions. Let your movement be guided by what feels natural and soothing to your body.

Tips for Sound and Movement Integration:
- Experiment with different sounds and tones
- Move in ways that feel authentic to you
- Practice in a private space where you can be vocal
- Notice how different sounds affect your body
- Start with 5-10 minutes and increase as comfortable
Remember to approach these exercises with patience and self-compassion. According to the National Center for PTSD, healing from trauma is a gradual process that requires consistent, gentle practice. Always listen to your body and work with a qualified professional when processing significant trauma.