If you have ever felt stress, anxiety, or trauma living not just in your mind but somewhere deep in your body — a tight chest, a knotted stomach, shoulders that never fully relax — you are not imagining it. Somatic therapy is a body-centred approach to mental health that takes those physical sensations seriously, treating them as meaningful messages from your nervous system rather than symptoms to be suppressed.
Whether you are exploring therapy for the first time or looking for something beyond traditional talk therapy, this guide will walk you through everything you need to know: what somatic therapy is, how it works, the different somatic therapies available, how it compares to other modalities such as EMDR, and practical somatic therapy exercises you can try today.
What Is a Somatic Therapy?
Somatic therapy — sometimes called somatic psychotherapy or body-centred therapy — is a form of mental health treatment that works with both the mind and the body to heal psychological distress. The word “somatic” comes from the Greek soma, meaning body. At its core, somatic therapy holds that the body holds the memory of our experiences, including our most painful ones, and that lasting healing requires engaging the body, not just the intellect.
Unlike traditional cognitive approaches that focus almost exclusively on thoughts and beliefs, somatic therapies integrate body awareness, movement, breath, and physical sensation into the therapeutic process. Practitioners are trained to notice and work with posture, muscle tension, breathing patterns, and subtle physical cues that often reveal what words alone cannot express.
“The body keeps the score,” a phrase popularized by psychiatrist Dr. Bessel van der Kolk, has become a cornerstone concept in trauma-informed care. His research demonstrated that traumatic experiences create lasting changes in brain structure and body physiology — changes that require body-based interventions to fully address.
How Does Somatic Therapy Work?
Somatic therapy works by helping clients become more aware of their internal physical experience — what therapists call interoception — and using that awareness as a doorway into emotional processing and healing.
A session might look quite different from a conventional counselling appointment. Your therapist may invite you to:
- Notice where you feel tension, tightness, or ease in your body
- Slow down and stay with a physical sensation rather than immediately analyzing it
- Use gentle movement, breath, or touch to discharge stored tension
- Track how emotions show up physically as you speak about difficult experiences
- Practice grounding exercises that regulate your nervous system in real time
The underlying science draws heavily from polyvagal theory, developed by neuroscientist Dr. Stephen Porges. Polyvagal theory explains how our autonomic nervous system constantly scans for safety and threat, and how traumatic experiences can leave us stuck in states of fight, flight, or freeze. Somatic therapy helps clients develop what is called the “window of tolerance” — the capacity to remain present with difficult feelings without becoming overwhelmed or shutting down.
Types of Somatic Therapies
“Somatic therapy” is an umbrella term. Within it, several distinct modalities have emerged, each with its own methods, training requirements, and theoretical foundations.
| Modality | Key Focus | Best For |
| Somatic Experiencing (SE) | Tracking body sensations; titrating and completing interrupted survival responses | Trauma, PTSD, chronic stress |
| Sensorimotor Psychotherapy | Movement, posture, and body narrative alongside verbal processing | Developmental trauma, attachment issues |
| Hakomi Method | Mindfulness-based body study; using the body as a map of the psyche | Deeper self-understanding, relational wounds |
| EMDR (Eye Movement Desensitization) | Bilateral stimulation to reprocess traumatic memories | Single-incident trauma, phobias, PTSD |
| Bioenergetics | Character structure, breathing, and expressive movement to release blocked energy | Chronic body armour, emotional suppression |
| Trauma-Sensitive Yoga | Breath and movement to reconnect with body safety and choice | Trauma, dissociation, body shame |
Difference Between Somatic and EMDR Therapy
One of the most common questions people ask is: what is the difference between somatic and EMDR therapy? Both are evidence-informed, body-aware approaches used frequently for trauma, and in many Canadian therapy practices they are used together. However, they differ in meaningful ways.
EMDR (Eye Movement Desensitization and Reprocessing) was developed by psychologist Dr. Francine Shapiro in the late 1980s. It uses bilateral stimulation — typically side-to-side eye movements, taps, or tones — to help the brain reprocess distressing memories so they lose their emotional charge. EMDR has a strong evidence base and is recommended by Health Canada and the World Health Organization for PTSD treatment.
Somatic therapy, by contrast, is less focused on memory reprocessing and more focused on the present-moment body experience. Rather than targeting a specific memory, somatic approaches work to complete incomplete survival responses, regulate the nervous system, and restore a felt sense of safety in the body.
Somatic vs EMDR – Key Differences
| Â | Somatic Therapy | EMDR |
| Primary focus | Body sensations, nervous system regulation | Memory reprocessing |
| Method | Body awareness, movement, breath | Bilateral stimulation |
| Session style | Open, exploratory | Structured protocol |
| Evidence base | Growing; strong for trauma | Robust; WHO-endorsed for PTSD |
| Ideal for | Chronic trauma, somatic symptoms, dissociation | Single-incident trauma, phobias, acute PTSD |
Many clients find the most benefit from an integrated approach where a skilled therapist draws on both somatic and EMDR techniques, tailoring the work to what each person needs at each stage of their healing.
Somatic Therapy Exercises You Can Try Today
You do not need to be in a therapy session to start exploring somatic healing. The following somatic therapy exercises are widely used by practitioners and are appropriate for most people to try on their own. If you have a significant trauma history, practise these with professional support.
1. Body Scan for Awareness
Sit or lie comfortably. Starting at your feet and moving slowly upward, notice any sensations without trying to change them — warmth, coolness, tingling, tension, numbness. Simply observe. This practice builds interoceptive awareness, the foundation of all somatic work.
2. Pendulation (Resourcing and Titration)
From Somatic Experiencing, pendulation involves gently moving your attention between a place of discomfort and a place of ease or resource in your body. For example, if you notice tightness in your chest, find somewhere in your body that feels okay — perhaps your hands or feet. Alternate your attention slowly between the two. This teaches your nervous system that it can move between activation and calm.
3. Orienting to Your Environment
Slowly turn your head and let your eyes travel around the room. Notice colours, textures, the light. This activates the social engagement branch of the nervous system and signals safety. It is a powerful grounding tool for anxiety and dissociation.
4. Grounded Breath
Place both feet flat on the floor. Take a breath in through your nose for four counts, then exhale slowly through your mouth for six to eight counts. The extended exhale activates the parasympathetic nervous system, reducing the physiological stress response.
5. Shaking and Trembling
Inspired by Trauma Release Exercises (TRE), this involves intentionally allowing the body to shake — standing and gently bouncing on your heels, or lying down and letting your legs tremble. Shaking is the body’s natural mechanism for discharging stress hormones and is observed across mammalian species after threat. Start with just two to three minutes.
Who Can Benefit from Somatic Therapy?
Somatic therapy is not only for people with diagnosed trauma or PTSD. Research and clinical experience suggest it can be valuable for a wide range of concerns, including:
- Post-Traumatic Stress Disorder (PTSD) and complex trauma (C-PTSD)
- Anxiety disorders and panic attacks
- Depression, particularly when it presents with physical heaviness or numbness
- Chronic pain and medically unexplained physical symptoms
- Burnout and chronic stress
- Grief and loss
- Relationship difficulties rooted in attachment patterns
- Disordered eating and body image concerns
- Indigenous and racialized Canadians processing intergenerational and racial trauma
A 2017 systematic review published in the European Journal of Psychotraumatology found body-oriented therapies to be significantly more effective than waitlist controls for reducing trauma symptoms, with effect sizes comparable to cognitive-based treatments. Somatic Experiencing in particular has received growing attention in Canadian trauma research circles.
Finding Somatic Therapy Near You in Canada
If you are searching for somatics therapy near you, it helps to know what to look for. In Canada, somatic therapy is practised by a range of regulated and non-regulated professionals including psychologists, registered social workers (RSWs), Canadian Certified Counsellors (CCCs), and registered psychotherapists (RPs), depending on the province.
When reaching out to a potential therapist, consider asking:
- What somatic training have you completed? (Look for formal programs such as Somatic Experiencing International, Sensorimotor Psychotherapy Institute, or Hakomi Institute)
- How do you integrate body-based work with verbal therapy?
- Do you have experience with my specific concerns?
- What does a typical session look like with you?
Telehealth has made somatic therapy increasingly accessible across Canada, including in smaller communities and rural areas. While in-person work offers some unique advantages for body-based approaches, skilled therapists have adapted their methods effectively for video sessions.
Disclaimer Note: This article is for informational purposes only and does not constitute medical or psychological advice. Please consult a qualified mental health professional for guidance specific to your situation.
Frequently Asked Questions
Yes, though the evidence base is still growing compared to longer-established modalities like CBT. Somatic Experiencing has multiple randomized controlled trials supporting its use for PTSD. The broader field of body-centred psychotherapy is supported by neuroscience research on trauma, polyvagal theory, and the mind-body connection.
Coverage depends on the credentials of the practitioner and your specific insurance plan. Sessions delivered by a registered psychologist, RSW, or registered psychotherapist are commonly covered by extended health benefits. Always check your plan and ask your therapist for their professional designation before booking.
Traditional talk therapy focuses primarily on thoughts, beliefs, and narrative. Somatic therapy adds an active focus on body sensations, movement, and nervous system states. Rather than just talking about an experience, you are guided to notice how it lives in your body and work with it there.
This varies widely by individual and concern. Some people notice meaningful shifts within six to ten sessions. Others working with complex or developmental trauma may benefit from longer-term engagement. A good somatic therapist will regularly check in on your goals and progress.
Yes. Somatic therapy is often used alongside psychiatric medication, particularly for PTSD, anxiety, and depression. Your therapist and prescribing physician can work collaboratively to support your overall care.
Umair Ausaf is a compassionate psychotherapist with 12+ years of experience helping individuals and couples navigate anxiety, trauma, relationships, addiction, and major life challenges toward lasting change.
