Somatic Experiencing begins where words often fail—in the subtle, unspoken language of the body. For many, trauma doesn’t end when the crisis passes; it lingers, keeping the nervous system on alert or shutdown long after the danger is gone. Somatic Experiencing, or SE, speaks to those moments your body never fully processed—when it went into survival mode but never got the chance to find safety again.
What is Somatic Experiencing (SE)
Developed by Dr. Peter Levine, SE is a body-based approach to healing trauma and stress-related disorders. While traditional talk therapy often focuses on exploring memories and processing emotions through conversation, SE starts with the body, tuning into physical sensations to uncover how unresolved experiences are still being held within.
It’s not about reliving the story of what happened; it’s about listening to what your body is saying now. A clenched jaw, tight shoulders, or the sense of being stuck like a fly in amber—these are messages from the body, revealing where survival energy remains trapped. SE invites us to explore these signals gently and curiously, guiding the nervous system toward releasing the energy and finding balance once again.
What Animals Can Teach Us About Healing Trauma
Dr. Levine’s groundbreaking work draws inspiration from nature. He was fascinated by a question: why don’t animals in the wild become traumatized like humans, even though they constantly face threats? The answer lies in how their bodies process and release survival energy.
In nature, survival is a moment-to-moment reality. Imagine a gazelle grazing peacefully on the savanna. Suddenly, it senses a predator nearby; its body reacts. Fight-or-flight energy surges through its system—muscles tighten, the heart pounds, and the nervous system prepares the gazelle to sprint to safety or fight for its life.
But when neither fight nor flight is possible, the nervous system shifts into a third state—freeze. This deep, instinctive immobilization brings a sudden stillness. The heart rate drops, and the body goes limp, almost lifeless. It’s a temporary survival response—to go unnoticed, like playing dead, or to numb the impact of what might come next. During this freeze response, the powerful energy mobilized for fight-flight doesn’t just vanish; it remains trapped within the body, held in check until the threat passes and it can finally be released.
The key is that the freeze state is meant to be short-lived. Once the danger has passed, the gazelle instinctively trembles and shakes, releasing the stored survival energy and resetting its nervous system. This trembling is more than a quiver—it’s the body’s way of discharging tension and returning to its natural equilibrium.
Humans, however, are rarely so instinctive.
Why Trauma Gets Trapped in the Body
Unlike animals, humans often interrupt this natural process. We override our instincts, holding onto survival energy instead of letting it flow through and release. Maybe it’s because we’ve been told to “keep it together.” Maybe the world around us doesn’t feel safe enough to let go. Or maybe we’ve simply lost touch with our bodies and the signals they’re sending.
The result? The same energy meant to protect us stays stuck, showing up as physical tension or emotional distress. Our internal alarm system remains stuck in the “on” position long after the danger has passed.
For some, it feels like constantly being on edge, unable to relax. For others, it’s a heaviness or numbness, as though the world has been muted. It’s like a gazelle that escapes the predator but never fully shakes off the freeze.
Somatic Experiencing offers a way to address this trapped survival energy. Instead of revisiting the story of what happened, it works with the sensations left behind—helping the body complete the survival responses it couldn’t finish and rediscover its natural equilibrium.
Who Can Benefit from Somatic Experiencing?
Somatic Experiencing is for anyone whose body struggles to find balance. For some, this imbalance stems from a single, life-altering event—an accident, an assault, or a moment that split life into “before” and “after.” For others, it’s the slow accumulation of stress over time—years of neglect, discrimination, or unrelenting pressure.
SE is particularly powerful for those navigating PTSD, complex trauma, or attachment injuries, where the body still carries the imprints of what it’s endured.
But it isn’t just for trauma survivors. Chronic stress, overwhelm, or feelings of being “stuck” are also signs that the nervous system hasn’t fully recovered. SE works where traditional approaches may have stalled, uncovering layers of healing that talking alone can’t reach.
At its heart, SE is about coming home to your body. It’s for anyone longing to feel calm, connected, and alive. While SE can be transformative, it’s not always the right fit for everyone or every stage of healing. The body needs to feel safe before deeper work can begin, and sometimes that means focusing on stability first. With the right timing and care, SE can gently guide the body back to balance, one step at a time.
What to Expect in a Somatic Experiencing Session
A Somatic Experiencing session might begin with what’s on your mind—a recent event, a difficult memory, or a tangle of emotions. But rather than staying with the story, the focus gently shifts to your body. “What do you notice as you talk about this?” your therapist might ask. Maybe it’s a tightness in your chest, a flutter in your belly, or tension in your shoulders. This shift grounds the work in the present moment, helping you explore how past experiences still live on in your body.
SE is about slowing down and tuning in. There’s no need to force anything. Instead, you create space to listen to your body. With your therapist’s guidance, you stay present with bodily sensations as they arise—without judgment, without rushing to fix anything. Because it’s not about fixing you. You’re not broken. It’s about letting your body complete the stress responses it couldn’t finish in moments of overwhelm or trauma.
Sessions unfold at your body’s pace. If a sensation feels overwhelming, your therapist might invite you to notice something neutral or calming—a steady breath, the support of your chair, the solid ground beneath your feet. Then, you might gently return to the uncomfortable sensation. This back-and-forth between opposing states—anxiousness and calm, contraction and expansion—allows the nervous system to recalibrate and return to its natural rhythm.
For difficult memories, the work unfolds gradually and carefully, using a process called titration to release stored survival energy. This means breaking down intense experiences into smaller, manageable pieces. Instead of diving into the most overwhelming parts, you may begin by exploring the edges of a memory or event. It’s like dipping a toe into the water rather than jumping right in. This gentle approach helps your nervous system stay balanced, giving it space to process without becoming overwhelmed.
With time and gentle attention, you begin to notice and release what your body has been holding, sometimes for years. You might feel a subtle softening of tightness, a spreading warmth, or a spontaneous deep breath that signals release. You might also notice an impulse to move—a stretch, a shift in posture, or even a shaking of your hands. These aren’t random movements; they’re your body completing something it couldn’t finish before. The work is gentle but profound, as your body learns to trust the process of letting go.
By the end of a session, you might feel lighter, calmer, or more grounded. That heaviness in your chest? It begins to loosen. The knot in your stomach? It softens, and you can breathe more deeply. It’s not about reliving the trauma—it’s about allowing your body to finally resolve it. With each session, your nervous system gradually shifts out of survival mode, moving closer to balance and ease.
And in that rhythm, the work of true healing begins.
Integrating SE Into a Broader Healing Framework
Somatic Experiencing is a powerful approach, particularly for addressing the physiological roots of trauma and stress, but it wasn’t designed as a stand-alone model. Healing is rarely a straightforward journey—it’s layered, complex, and deeply personal. While SE excels at helping the nervous system release stored survival energy, it’s just one piece of the puzzle.
Rather than replacing other therapies, SE works alongside them, opening a doorway to the body’s wisdom. Many find it pairs best with complementary modalities that address the emotional, relational, and psychological dimensions of healing. Together, these approaches help create a more complete path forward—one that honors the intricate interplay among body, mind, and emotions.
Transformative Healing Through the Body
“Trauma is a fact of life. It does not, however, have to be a life sentence,” writes Dr. Peter Levine. “Not only can trauma be healed but with appropriate guidance and support, it can be transformative.”
Somatic Experiencing reminds us that the body isn’t just where we carry stress and trauma—it’s where healing begins. SE works gently, helping the nervous system release what it couldn’t in the moment, so balance and ease can return. Whether it’s the weight of past experiences or the strain of daily life, the body holds the map to recovery.
Through SE, the body finds its way back—not just to balance, but to a life where you feel fully alive and connected to yourself, others, and the world.
