What Your Body’s Been Trying to Tell You: A Beginner’s Guide to Somatic Therapy

‍

Have you ever had a random stomachache right before a difficult conversation? Or felt your shoulders practically touching your ears after a long, stressful week? Maybe your jaw’s been clenched so tight you could crack a walnut with it, and you didn’t even notice until someone pointed it out.

‍

Newsflash: your body has been trying to tell you things. For years.
We just weren’t taught how to listen.     

‍

Welcome to somatic therapy — the world of body-based healing you didn’t know you needed. It’s about tuning into those physical sensations, tight spots, restless urges, and subtle signals your body sends you when words fall short.

And trust me, it’s way more interesting (and healing) than it sounds.

‍

‍

What Is Somatic Therapy, Anyway?

‍

Somatic therapy is a fancy term for something deeply human: reconnecting with the wisdom of your body.

‍

Unlike talk therapy, which focuses mostly on thoughts and emotions, somatic therapy invites you to notice where those feelings live in your body. Because spoiler: stress, trauma, grief, anxiety, and joy aren’t just concepts — they physically live somewhere inside you.

‍

Somatic means “of the body.” And this form of therapy believes that healing happens not just in your head, but through your whole nervous system.

‍

‍

Wait, Why Didn’t Anyone Teach Us This Before?

‍

Great question.
‍

Western culture has been obsessed with “mind over matter” for centuries. We were taught to intellectualize everything: push through, tough it out, think positive.

‍

But bodies? They remember. Even when you mentally move on, your nervous system might still be stuck in that moment. Somatic therapy helps unstick it.

‍

The good news? You don’t need to book a cabin in the woods or chant under a full moon (unless you want to). You can start right now.

‍

‍

Signs Your Body’s Been Trying to Speak Up

‍

If you’re wondering whether your body’s been holding stuff you didn’t process — the answer is almost always yes. Here’s how it might be showing up:

‍

• Tight jaw, clenched fists, or stiff neck
  
  
• Random stomach issues before big events
  
  
• Heart racing during certain conversations
  
  
• Feeling spacey, numb, or disconnected when overwhelmed
  
  
• Insomnia for no obvious reason
  
  
• Tears coming out of nowhere during yoga or stretching
  
  
• Unexplained fatigue or tension after social interactions
  
  

‍

Sound familiar? You’re not broken. You’re a human with a highly intelligent, often ignored, nervous system.

‍

Meet Your Nervous System (It’s Been Running the Show)

‍

Your nervous system is like your body’s operating system. It keeps you alive, regulates your stress levels, and responds to danger. The catch? It doesn’t always know the difference between a real emergency and an uncomfortable email.

‍

Somatic therapy works by gently helping your nervous system feel safe again. It’s not about erasing the past — it’s about letting your body know, Hey, it’s okay to unclench now.

‍

The Stress Cycle: What Happens When We Don’t Finish It

‍

Imagine a gazelle outrunning a lion. It sprints, survives, and then shakes its whole body to release the trauma of the chase. Humans, on the other hand, go to meetings and pretend everything’s fine.

‍

When we don’t let our bodies complete the stress cycle, those survival responses get stuck.
Somatic practices give us healthy ways to complete the cycle: through movement, breath, sound, and sensation.

‍

‍

Practical Somatic Exercises You Can Try Today (And No, You Don’t Have to Be “Zen” to Do Them)

‍

You don’t need incense, ambient forest playlists, or a weekend retreat to start reconnecting with your body. These simple, approachable practices can gently help you tune in, ease anxiety, and make space for emotions that get trapped in the body.

‍

Here’s how to start:

‍

1. The Body Scan Check-In
‍

Find a quiet(ish) spot. You don’t have to be perfectly still or silent — just somewhere you can pause for a minute. Close your eyes if you’re comfortable, and slowly bring your attention to different parts of your body, starting from your head and moving down to your toes.

‍

Notice:

‍

• Is your jaw tight?
  
  
• Are your shoulders hunched up to your ears?
  
  
• Is your stomach knotted or tense?
  
  
• Are your hands clenched without you realizing it?
  
  

‍

The goal here isn’t to “fix” or “relax” anything — it’s to notice. That awareness alone is an act of care. Your body’s been waiting for you to check in.

‍

2. Shake It Out (Yes, Literally)

‍‍

Ever seen a dog shake itself off after getting startled? That’s nature’s way of resetting the nervous system. You can do it too.

‍

Put on a favorite song — something upbeat or nostalgic — and let yourself shake. Wiggle your hands, bounce your knees, shimmy your shoulders. You might feel silly, but that’s kind of the point. Movement discharges stress and trapped tension in ways words sometimes can’t.

‍

Pro tip: Shaking for even 60 seconds can shift your mood.

‍

3. Grounding Touch
‍

When your brain’s in overdrive, your body needs a cue that you’re safe right now. This simple exercise is surprisingly powerful.

‍

Place one hand over your chest and the other on your belly. Take a slow, deep breath. Feel your hands rise and fall. Notice the warmth of your palm against your body.

‍

Repeat a simple phrase in your mind like, “I am here. I am safe in this moment.”
It’s one of those tiny acts that reminds your nervous system it’s okay to soften.

‍

‍

4. The Orienting Exercise
‍

When you feel overwhelmed, anxious, or like your thoughts are racing, your nervous system might be stuck in fight-or-flight. This simple visual grounding technique helps you come back to the present.

‍

Look around your environment and name:

‍

• Five things you see
  
  
• Four things you can touch
  
  
• Three sounds you can hear
  
  
• Two things you can smell
  
  
• One thing you can taste
  
  

Notice the colors, textures, and little details you might normally miss. It sends a message to your brain: “There’s no danger here. We’re okay.”

‍

5. Vocal Toning (Your Vagus Nerve’s Best Friend)

Your vagus nerve is a key player in regulating stress and emotions. One of the easiest ways to activate it? Sound.

‍

Try this:

‍

• Hum gently for a minute.
  
  
• Let out a long, audible sigh (think “ahhhh” after a good stretch).
  
  
• Sing along to a favorite song in the car or shower.
  
  

‍

Sound vibrations stimulate the vagus nerve and tell your body it’s safe to shift out of survival mode.

‍

You don’t need to be a singer or yogi to benefit from this — your body already knows what to do.

‍

‍

‍

Why Somatic Work Feels So Weird at First

‍

If you’ve spent years disconnecting from your body (hi, most of us), tuning in can feel awkward or even emotional.
‍

You might think:

‍
Why am I crying while touching my own shoulder?

‍Why does breathing deeply make me anxious?

‍

That’s because when you start paying attention, old, unprocessed stuff starts surfacing. It’s normal. Go slow. Be gentle. No one’s grading you on how “well” you feel your feelings.

‍

The Link Between Trauma and the Body

‍

Trauma isn’t just a memory — it’s a body state.
‍

That’s why you might feel shaky or disconnected when recalling difficult moments. Somatic therapy helps move those stuck survival responses out of your system.

‍

It’s not about rehashing the story. It’s about helping your body feel safe enough to let go.

‍

‍

Everyday Places Somatic Wisdom Shows Up

‍

You’ve probably experienced somatic signals without even knowing it:

‍

• The knot in your stomach when someone’s being passive-aggressive
  
  
• The tears that catch you off guard during a meditation
  
  
• That moment your body won’t let you get out of bed
  
  
• Feeling a literal weight lift after crying
  
  

‍

Your body is fluent in messages. You’re just learning the language.

‍

The “Good Vibes Only” Trap: How Toxic Positivity Disconnects You from Your Body

‍

You’ve probably seen the quotes: “Choose happiness!” “Good vibes only!” “Just be grateful!”

‍

While positivity has its place, forcing yourself to feel good when your body’s waving a big emotional red flag is like ignoring the check engine light in your car and hoping for the best.

‍

Toxic positivity teaches us to override discomfort — and guess where all those unprocessed feelings go? Yep, straight into your nervous system’s storage closet.

‍

Somatic work gently makes space for the whole range of human feelings. Not to wallow in them forever, but to give them the airtime they deserve so they can move through you.
‍

Grief, anger, sadness — they all need a moment to stretch their legs. And your body will thank you for it.

‍

‍

The “Little Things” That Are Actually Somatic Practices

‍

Turns out, you’ve probably been doing somatic therapy without realizing it. These tiny, everyday acts are body-based regulation tools:

‍

• Stretching when you wake up
  
  
• Crying at commercials
  
  
• Taking deep sighs after a stressful meeting
  
  
• Dancing around your room to one nostalgic 2000s throwback
  
  
• Wrapping yourself in a blanket cocoon on hard days
  
  

‍

These aren’t frivolous habits — they’re your nervous system’s way of self-regulating. Somatic therapy just helps you do them intentionally, with awareness.

‍

Common Myths About Somatic Therapy (And Why They’re Wrong)

‍

Let’s clear up a few things:

Myth #1: It’s only for trauma survivors

False. Everyone has a nervous system. Somatic work benefits anyone living in a modern, stressful world.

‍

Myth #2: It’s weird or spiritual

Somatic practices can be as simple as noticing your breath or unclenching your jaw. No crystals required.

‍

Myth #3: You have to be super body-aware

Nope. You can start exactly where you are — even if your current relationship with your body is “I don’t know… it exists?”

‍

‍

A Somatic Journaling Prompt to Try Tonight

‍

After your next stressful moment, grab a journal and reflect:

What sensations did I notice in my body?

‍Where did I feel tight, heavy, or restless?
‍

What did my body want to do? (Cry? Shake? Run? Rest?)
‍

How can I support myself next time this feeling shows up?

‍

This kind of reflection rewires the mind-body connection you may have been ignoring for years.

‍

Why “Feeling Safe” in Your Body Is the Real Goal

‍

A lot of us are so used to anxiety, tension, and overdrive that calm feels suspicious.
Ever notice how sitting still can make you restless? Or how relaxing your shoulders suddenly makes you tear up?

‍

That’s because safety isn’t just a mindset — it’s a body state. Somatic therapy helps you relearn what calm actually feels like in your muscles, breath, and bones. And once your body feels safe, your mind follows.

‍

‍

Somatic Red Flags: Signs You Might Be Emotionally Disconnected

‍

You might be more disconnected from your body than you realize if:

‍

• You have no idea what you’re feeling until someone asks
  
  
• You default to “I’m fine” even when you’re absolutely not
  
  
• You constantly overwork, overthink, or people-please
  
  
• Physical symptoms (headaches, stomach issues) show up during stress
  
  
• Stillness makes you uncomfortable
  
  

‍

These aren’t character flaws. They’re nervous system adaptations. And they can be unlearned — gently, with time.

‍

How Somatic Therapy Sessions Work

‍

At KMA Therapy (or with any somatic practitioner), a session might include:

‍

• Gentle movement or stretching
  
  
• Guided breathing
  
  
• Grounding exercises
  
  
• Noticing bodily sensations as you talk through emotions
  
  
• Creating a felt sense of safety before digging deeper
  
  

‍

It’s less about fixing and more about listening.

‍

When to Consider Somatic Therapy

‍

If you’re:

‍

• Tired of overthinking everything
  
  
• Stuck in stress loops you can’t explain
  
  
• Struggling with anxiety, trauma, or burnout
  
  
• Disconnected from your body or emotions
  
  
• Curious about what your body’s holding

‍

‍

Somatic therapy can help. You don’t need to have the right words. Your body already knows.

‍

If you’ve made it this far, chances are you’re already starting to notice how much your body has been holding for you. The tight jaw before a tough conversation. The aching stomach after a stressful day. The tension in your shoulders you didn’t realize you’d been carrying since last week.

‍

The truth is, your body’s not the problem. It’s the messenger.

‍

Somatic therapy reminds us that healing doesn’t just happen in the mind — it lives in the body, too. And you don’t have to do it perfectly. You don’t need a special room, fancy gear, or an encyclopedic knowledge of anatomy. You just need curiosity, compassion, and a willingness to check in.

‍

At KMA Therapy, we believe in healing that honors your entire self — mind and body. Whether you’re new to this work or looking to deepen your connection to yourself, our therapists are here to help you untangle what’s been stuck, unlearn what no longer serves you, and start feeling safe inside your skin again.

‍

Your body’s been waiting for you. It’s time to answer.

‍

✨ If you're ready to begin your journey, book a free 15-minute discovery call with one of our registered therapists — and join our DBT Group Therapy waitlist today. ✨

‍