Releasing Stored Trauma in the Body Through Somatic Movement

Trauma can reside in the body, creating tension, discomfort or chronic pain. Whether from emotional stress or past experiences, the body holds onto these memories until they are processed and released. Movement is a powerful way to support this release, offering somatic (body-centered) approaches to healing through mindful practices.

In this post, we’ll explore how movement helps release stored trauma, offer tips to facilitate this process and provide practices that reconnect you with your body and its capacity for healing.

Trauma disrupts the natural flow of energy in the body, often creating emotional and physical blockages.

Somatic movement practices help to:

-Release tension in areas where trauma is stored, such as the shoulders, hips and back.

-Increase circulation, bringing fresh oxygen and energy to stagnant areas.

-Activate the parasympathetic nervous system, helping the body shift from a stress response (fight-or-flight) to a more relaxed state.

-Encourage emotional expression, enabling the body to process and release emotions that may have been suppressed.

Trauma release is a gradual process, and starting gently allows for a safe, nurturing experience. Listen to your body’s cues as you move and stay present with how you feel. Creating a safe environment is essential for trauma work, so honor the pace your body needs.

Breathing deeply while moving helps regulate the nervous system and supports grounding. Conscious breath work brings the mind and body together, creating space within to release stored tension. Let the breath guide your movements and enhance your awareness.

Trust your body’s wisdom by allowing it to move in ways that feel natural. There is no right or wrong way to move—whether it’s stretching, shaking or flowing through postures, intuitive movement helps release stuck energy. Notice where your body needs attention and move without judgment.

The solar plexus and sacral areas are often impacted by trauma, affecting confidence, creativity and personal power. Engaging the core with twists or strength-building postures can help release blockages in these areas, encouraging a sense of stability and empowerment.

Consistency is key for somatic work. A daily movement routine, even if just a few minutes, helps your body gently process and release trauma over time. The more regularly you engage in movement, the deeper your connection to your body’s needs becomes.

All of these practices support somatic work by focusing on the body as a primary tool for healing, integrating mindful movement, breath, and self-awareness.

Grounding practices bring you into the present moment and reconnect you to the safety and stability of your body.

Mountain Pose (Tadasana): Stand with your feet hip-width apart, pressing firmly into the ground. Feel the strength of your legs supporting you. Close your eyes and take slow, deep breaths, visualizing roots growing from your feet into the earth.

Child’s Pose (Balasana): This pose offers a sense of surrender and comfort. Kneel on the floor, bring your big toes together, and sit back on your heels. Rest your torso on your thighs, stretching your arms out in front. Focus on your breath, allowing it to soften any areas of tension.

The hips are a common area where emotional trauma is stored. Gently opening this area can facilitate release and bring ease to your body.

Pigeon Pose (Eka Pada Rajakapotasana): From tabletop position, bring your right knee toward your right wrist and extend the left leg back. Lean forward, resting on your forearms or using a bolster. Stay for several breaths, then switch sides. This pose offers a deep stretch for the hips and lower back.

Butterfly Pose (Baddha Konasana): Sit on the floor with the soles of your feet together. Allow your knees to open outward and gently fold forward over your feet. Breathe deeply into your hips, encouraging softness and relaxation.

Shaking helps release built-up tension and stagnant energy. Stand with your feet hip-width apart and begin to shake your body—arms, legs, torso—letting go of any held tension. Gradually intensify the shaking, feeling the energy move through and out of your body. This dynamic practice is an excellent way to release trauma, especially when combined with deep breathing.

Breath work helps regulate the nervous system and supports trauma release by syncing breath with movement.

Cat-Cow Flow: Begin on hands and knees. Inhale, arching your back and lifting your head and tailbone (Cow Pose). Exhale, rounding your spine and tucking your chin and tailbone (Cat Pose). Move slowly with the breath, allowing the spine to release tension.

Body Scan with Breath Awareness: Lie on your back in Savasana. As you breathe deeply, scan your body from head to toe, noticing areas of tension. With each exhale, imagine softening and releasing any stuck energy or emotions.

Flowing yoga sequences help move energy through the entire body and encourage release of physical and emotional blockages.

Sun Salutation (Surya Namaskar): Start in Mountain Pose, inhale to lift your arms overhead. Exhale, fold forward. Inhale to lift halfway, exhale to step back into plank. Lower down into Chaturanga, then inhale into Upward-Facing Dog, exhale into Downward-Facing Dog. Flow through several rounds, focusing on the connection between movement and breath.

Somatic movement practices offer a gentle, compassionate way to support trauma release and healing. Whether through grounding poses, hip-openers, dynamic flows or intuitive movements, you can reconnect with your body’s natural capacity for healing. Trauma release takes time, so be patient with yourself as you explore these practices.

Movement is a powerful tool for trauma healing, but it’s essential to approach it with care and mindfulness. As you release stored tension and energy, stay present with your emotions and allow yourself to experience the process without rushing. Seeking support from a trauma-informed therapist, yoga teacher or bodyworker can provide additional guidance. Healing through movement offers an opportunity to reconnect with your body, release the past and step into a lighter, more grounded future.