Somatic Experiencing®: A Gentle Path Back to Your Body
- Rebecca Rinnert
- Jul 5
- 4 min read
“It wasn’t just in my head—my body remembered everything.”
If you’ve ever felt like you’re stuck in survival mode—tense, anxious, numb, or overwhelmed for no clear reason—you’re not alone.
Sometimes talk therapy isn’t enough, because trauma doesn’t just live in your mind. It lives in your nervous system, in your body’s automatic responses. That’s where Somatic Experiencing® (SE) comes in.
What Is Somatic Experiencing®?
Somatic Experiencing® is a body-based trauma healing method developed by Dr. Peter Levine. It helps people gently release stored survival energy and feel safe in their bodies again—without needing to relive painful memories.
Instead of diving into difficult stories, SE guides your attention to the sensations, emotions, images, and impulses that arise in your body. It’s slow, kind, and powerful.
Imagine This…
You sit in a calm space. Your therapist helps you notice a small flutter in your chest. You follow that feeling slowly—no pressure, no judgment. And suddenly… something shifts. Your breath deepens. You feel more present. More you.
What Happens in a Session?
Each session is different, but it usually flows like this:
Check-In
We explore what feels present—emotionally or physically. You don't need to share your whole story.
Following the Body
I guide you to notice sensations (like tension, warmth, heaviness). We follow what arises—gently.
Building Capacity
We use techniques like titration (small steps) and pendulation (moving between stress and calm) to avoid overwhelm.
Finding Resources
We identify what brings you strength: a memory, a place, a color, a breath. Integration
We ground the session so you leave feeling steady and safe.
“It felt subtle at first… but something deep in me was starting to shift.”
A Somatic Experiencing® session is a gentle, guided experience where we slow down and listen to what your body is telling you. You may sit comfortably, talk a little about how you’re feeling, and then begin noticing physical sensations—like warmth, tension, or movement. There’s no pressure to go into painful stories. Instead, we follow what arises in the present moment, helping your nervous system gradually find more regulation and safety. Every session is unique and moves at your pace.
What Can Somatic Experiencing® Help With?
Trauma and PTSD
Chronic anxiety or panic
Emotional overwhelm
Burnout or shutdown
Autoimmune symptoms linked to stress
Difficulty connecting with others or yourself
Why SE Is Different from Talk Therapy
Talk Therapy | Somatic Experiencing® |
Focuses on thoughts | Focuses on sensations + regulation |
May revisit trauma story | Works gently without re-traumatization |
Helpful for insight | Helpful for safety + embodiment |
You don’t have to “figure it all out.” You just have to feel a little more… and trust your body to lead the way.
The Science Behind Somatic Experiencing®: Why It Works
Somatic Experiencing® (SE) is grounded in neuroscience and physiology, particularly in how the autonomic nervous system responds to trauma. When we go through overwhelming or threatening experiences, our body activates a survival response—fight, flight, freeze, or fawn. But when that response isn’t fully processed, the nervous system can become stuck in a state of dysregulation, leading to symptoms like anxiety, hypervigilance, numbness, or chronic pain.
SE works by helping the body complete these interrupted stress responses, using body awareness, sensation tracking, and slow pacing to safely discharge stored survival energy. This approach supports nervous system regulation, strengthens vagal tone, and improves emotional resilience.
Recent research supports its effectiveness. For example:
A randomized controlled trial found that Somatic Experiencing significantly reduced PTSD symptoms in individuals after a traumatic motor vehicle accident (Andersen et al., 2017).
Another study demonstrated that SE was associated with improvements in autonomic flexibility, emotional regulation, and body awareness (Payne, Levine & Crane-Godreau, 2015).
Further research suggests that interoception (the ability to sense internal body states) plays a central role in trauma healing, and SE directly works with this capacity (Farb et al., 2015).
Because SE focuses on bottom-up processing—from the body to the brain—it can offer deep healing without requiring clients to retell or relive painful experiences. This makes it especially effective and trauma-informed for clients with complex trauma.
Is It for Me?
Somatic Experiencing is for anyone who wants to:
Reconnect with their body
Feel safer, calmer, and more alive
Work through trauma without diving into painful stories
Feel more regulated and emotionally resilient
Let’s Take the First Step Together
You don’t need to be “ready.”
You just need to be curious.
We’ll move at your pace, always with care and consent of your body .
💻 Sessions available online or in-person
🕒 Duration: 60 minutes
💰 Fee: $140 (Sliding Scale Prices available)
FAQs
Do I need to talk about my trauma?
No. SE works with present-moment body experiences. You only share what you feel safe sharing.
How many sessions do I need?
That depends on your goals. Some feel a shift in a few sessions, others prefer longer support.
Can it help if I have no “big trauma”?
Absolutely. SE helps with chronic stress, burnout, emotional dysregulation, and more.
Want to Learn More?
Here are some helpful links:
Waking the Tiger by Dr. Peter Levine
If you’re curious to see what Somatic Experiencing looks like in real life, this short video gives a helpful overview:
▶️ What Is Somatic Experiencing? – with Dr. Peter Levine
In the video, Dr. Levine explains how trauma gets stored in the body and how SE supports healing through nervous system regulation. It’s a great introduction if you’re considering trying a session but want to understand more first.
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