3 Gentle Somatic Practices for Trauma

While I love an intense dance or shaking session to let out deep-rooted emotions and trauma, it's not required and sometimes not even recommended if you're beginning to acknowledge your trauma.

Gentle approaches might feel better for you because the most important first step in trauma work is teaching the nervous system you're safe now.

Here are 3 gentle somatic practices to dip your toes into unearthing what's been buried.

1. Feeling With the Senses

Gently bring your attention to your senses:

• 5 things you can see

• 4 things you can touch

• 3 things you can hear

• 2 things you can smell

• 1 thing you can taste

Why it helps: This practice anchors you in the present moment, which grounds and calms the nervous system to tell it you're safe.

This is extremely helpful because an event, big or small, becomes a traumatic experience when it didn't get the recognition it needed, or the capacity to cope.

2. Orienting

Turn your head slowly and look around the space you’re in.

• Notice where the exits, windows, or light sources are.

• Let your eyes rest on something calming or familiar.

• Feel your body soften as you realize: “I’m safe right now.”

Why it helps: Another extremely effective practice for teaching your nervous system to recognize safety.

3. Gentle Swaying

Stand or sit comfortably. Begin to gently sway side to side or forward and back—like a tree moving in the wind.

• Let your breathing stay relaxed.

• Keep the movement slow and rhythmic.

• Pause when you’re ready and notice how you feel.

Why it helps: Soothing motions help regulate your nervous system and brings a sense of calm, while bringing us into the body and one of the tightest areas that hold tension and emotions: the hips and lower back.

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