Somatic therapy explained

Talk therapy can be incredibly powerful, and just having space to share your thoughts can make a huge difference. But if you’ve ever walked out of a session feeling like your mind is calmer while your body is still filled with tension, then you’ve probably felt how our bodies hold on to stress and pain long after our mind has already moved on.

Healing isn’t just about changing our thoughts. Sometimes, it means listening to what the body is also trying to tell us.

That’s where somatic therapy comes in. Here, we’ll talk more about somatic therapy, the science behind it, and how it may be useful for you or your loved one.

What is somatic therapy?

Somatic therapy is a form of psychotherapy that combines talk with body-based practices. Instead of relying only on conversation, therapists might bring in gentle movement, breathwork, meditation, or posture awareness. 

Simply put, you’re not just exploring why you feel a certain way, but also how those feelings show up physically. By working with both layers at once, many people find new ways to let go of stress, calm their system, and feel more at ease in general. 

To see what makes somatic therapy stand out, it helps to compare it with more familiar methods like CBT and exposure therapy.

Somatic therapy vs CBT

Cognitive behavioural therapy (CBT) works mostly with the mind, changing unhelpful thoughts and behaviours. It’s practical and structured. That’s why most therapists often recommend it as a starting point for those who are mentally struggling.

But somatic therapy takes a different route. Along with thoughts, it explores physical cues like muscle tension, posture, and sometimes, even things like uneasy gut feelings. This somatic awareness helps you notice how your body responds to stress and gives you tools to regulate those reactions in the moment.

Somatic therapy vs exposure therapy

Exposure therapy often asks people to revisit painful memories in detail. While effective, this can feel overwhelming for some.

Somatic therapy is gentler. Instead of re-living the entire story, it focuses on how your body responds when those memories surface, like a racing heartbeat or clenched fists. By working with those signals, you can move toward healing without needing to retell every detail.

The science behind somatic therapy

Somatic therapy isn’t just a “feel-good” approach, but it has a growing base of science behind it.

For one, somatic therapy uses a research-backed therapy approach called somatic experiencing (SE), which was created by Peter A. Levine. SE helps people notice their body signals (like breath, heart rate, or muscle tension) and slowly process trauma in a way that feels safe. Early research suggests SE can ease PTSD symptoms and improve overall wellbeing.

Other studies, including a paper in Frontiers in Psychology, show that paying attention to interoception (internal sensations) and proprioception (body position) supports recovery from stress and trauma. The takeaway here is that healing isn’t only about what we think or talk about, but also about how we reconnect with our bodies.

That said, somatic therapy’s research base is still young compared to CBT or exposure therapy. It shows promise, but more high-quality studies are needed.

What conditions can it help with?

Somatic therapy, as a form of trauma-informed therapy, is especially common in trauma treatment, particularly for post-traumatic stress disorder (PTSD). Studies on SE have shown that it can lower PTSD symptoms and even improve depression when the two overlap.

But it isn’t limited to trauma. It’s also being used for stress and anxiety, and even depression, all of which often show up physically in muscle tension, shallow breathing, or restlessness. By calming the nervous system and helping people build more awareness towards their body signals, somatic healing can give people tools to feel more balanced.

It may also support people struggling with trust, intimacy, or self-esteem. For example, someone might unconsciously tense up when trying to connect with others. Working directly with those body reactions can help create a greater sense of safety and openness in relationships.

What to expect in a session?

A somatic therapy session can feel different from traditional talk therapy. You’ll still share your experiences, but your therapist will also guide you to notice your body’s responses as you talk, like the tightness in your shoulders, changes in breathing, or how grounded you feel in the moment.

From there, you might practice somatic therapy exercises such as gentle breathwork, grounding exercises, guided imagery, somatic shaking, and other simple somatic movements.

In some cases, therapists may also incorporate touch therapy (with consent) to help you feel grounded and supported, though this is always optional and guided by comfort.

Some somatic psychotherapists also use tools from SE, such as:

• Pendulation - moving gently between comfort and discomfort so your body can release tension without overwhelm.

• Titration - breaking down stress into small, manageable pieces.

• Discharge - allowing the body to naturally release stress (like sighing or subtle movement).

• Resourcing - drawing on safe people, places, or memories to stay grounded.

Self-help habits inspired by somatic therapy

While somatic work is best done with a trained professional, you can borrow some of its principles in daily life. Here are some small habits that can help you build body awareness and support stress regulation:

• Practice mindful breathing, slowing your breath when you feel tense.

• Try gentle movement like somatic yoga, stretching, or even dancing in your living room.

• Use grounding exercises, such as pressing your feet into the floor or noticing comforting details in your surroundings.

• Keep a journal of not just your emotions but also your body sensations, noticing patterns over time.

These habits and somatic exercises don’t replace therapy, but they can help you feel more stable day to day. And over time, you may begin to notice how your body and emotions are constantly in conversation, giving you more tools to respond to stress with awareness rather than being always overwhelmed.

Final thoughts

Somatic therapy isn’t a quick fix, but for many people, it offers a fresh way to approach healing while honouring both the mind and the body.

By slowing down, paying attention to your physical signals, and learning tools to release stored tension, you may find yourself feeling not just better in your head, but more grounded and at home in your body too.

If you’re ready to talk to a professional, Talked can connect you with therapists who specialise in somatic therapy. In Australia, the cost of therapy sessions typically range from around $90 to $350, depending on the type of therapy, your therapist’s specialisation, and whether you can access a Medicare rebate or private health insurance.

At the heart of it, somatic therapy is a reminder that your body isn’t just a bystander in your mental health journey. By reconnecting with signals from the somatic nervous system, you begin to see your body as an active partner in your wellbeing.