Mind-Body Connection: Somatic Therapy and Mindfulness

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Physical Impacts of Stress

Does your body tell you something is wrong before your mind even realizes it? 

When you walk into a specific place or have an interaction with a certain person, do you notice that your body automatically responds with heightened physical sensations? Does your heart beat fast, your palms get sweaty, or your chest feel tight? 

Of course, you know that stress is not good for you. But, we all have stress, so that means that stress and trauma are a normal part of life, right?

Although we all experience it at some point in our lives, it is important to understand how stress impacts your health, your body, and your life.  If you simply accept stress as a normal part of life and do not seek ways to minimize it, you may experience long-term consequences in your life.  

When you feel stressed or experience a traumatic event, your brain tells your body that something is wrong.  This communication sends signals to your body to act – to release hormones such as adrenaline and cortisol, to increase your heart rate and blood pressure, and to stop any unnecessary physiological functions so that you can focus on responding to the stress. 

Most of this activation takes place through your body’s nervous system.  The autonomic nervous system is the part of your nervous system that controls involuntary actions of physiological functioning. It has two parts: the parasympathetic system and the sympathetic system.

Sympathetic nervous system: Fight or flight response 

Parasympathetic nervous system: Rest and digest response 

During times of stress, your body activates your sympathetic nervous system. This is helpful for life-or-death situations – such as needing to escape a fire or a predator. However, prolonged periods of activation, such as in long-term financial or relational stress, have lasting negative effects on your body and your health. 

Right now you might be thinking “Uh oh…”

You’ve been so stressed for so many years, and your body has been living in a constantly activated state. So, how are you supposed to stop this cycle? Is there a way out?

Somatic Therapy

Somatic therapy is a type of therapy that focuses on the mind-body connection. What happens in your life lives, not only in your mind and memory, but also lives within your body. 

Somatic therapy became widely discussed in the 1970s.  Researchers came up with the idea of somatic experiencing –  that through using specific body movements mental health may improve. This was founded upon the idea that after certain traumatic or high-stress situations, the body and the nervous system become “stuck” in the flight, fight, or freeze response – the sympathetic nervous system activation. 

This fight, flight, or freeze response of the nervous system is useful for our survival, but long-term activation of this response system of the body can have significant consequences. 

How does your body respond to the activation of your sympathetic nervous system?

  • Rapid, shallow breathing

  • Heart racing 

  • Sweaty palms

  • Chest tightness

  • Stomach pain

Sounds a lot like a panic attack, right? 

Somatic therapy teaches how to increase awareness in your body to recognize the physiological impacts of high-stress or traumatic situations. In somatic therapy, you learn exercises and tools to regulate your emotions and move past the fight, flight, or freeze response of your nervous system.  You learn how to release the trauma that has been living in your body for a long time. Through therapy, you will gain a better understanding of yourself so that you can recognize situations that trigger stress to create a healthier and more connected version of yourself. 

Somatic therapy works by: 

  1. Increasing awareness and noticing bodily sensations

  2. Noticing areas of tension or tightness 

  3. Noticing what types of postures or movements facilitate calmness and peacefulness

  4. Using this awareness to work through triggering emotions and situations 

  5. Applying this new understanding to present and future stressful situations

Somatic therapy can include elements of:

  • Movement – yoga practices or physical exercises, heart tapping

  • Breathwork – diaphragm breathing

  • Relaxation exercises

  • Meditation 

  • Dance

  • Grounding

  • Massage 

  • Traditional talk therapy 

Research shows that somatic therapy can help with presenting problems such as: 

  • Post Traumatic Stress Disorder

  • Stress

  • Anxiety

  • Depression

  • Addiction

  • Trauma and abuse

  • Grief

  • Relationship issues

  • Physical issues such as localized pain, muscular issues, digestive disorders, sexual dysfunction, sleep issues

Traditional talk therapy uses a “top-down”  approach to healing – starting in the mind and brain – using the awareness and analysis of thoughts and emotions to facilitate healing. 


Contrary to this method, somatic therapy uses a “bottom-up” approach.  Somatic therapy uses recognition and awareness of sensations in the body to create healing. Somatic therapy often incorporates elements of both approaches by harnessing the power of thoughts, emotions, and physical sensations to create a holistic approach to healing.

Mindfulness is an Important Part of Somatic Healing

What is mindfulness? 

Mindfulness is simply being aware and paying attention to what is happening within you in the present moment with a non-judgmental attitude. 

What does it feel like in your body right now? If you are sitting, how does your body feel in the chair? If you are standing, what do your feet feel like on the ground, in your shoes? Do you feel the constriction of your clothes? Do you feel areas of tension in certain areas of your body? Notice your breath and the rhythm of your breathing. 

What thoughts are going through your mind right now? Pay attention to them. Pay attention to when your mind wanders off in thought and gently bring your attention back to the present moment. 

Are there any smells that catch your attention? Do you have a certain taste in your mouth? Do you hear the buzz of your air conditioning or your people talking around you? 

Mindfulness is an important part of somatic therapy.  Through practicing mindfulness, you can increase awareness of your body’s reactivity and activation to stress and trauma.  This is a critical component of somatic experiencing. *and I say practicing with intentionality, as mindfulness is a practice that is not learned overnight – it is a skill that develops over time with practice* 

Activities associated with mindfulness:

  • Meditation

  • Yoga

  • Guided imagery

  • Breathing exercises

Mindfulness can improve your life by helping you have:

  • Decreased reactivity

  • Increased calmness

  • Greater decision making clarity

  • Deeper enjoyment and satisfaction with life

  • Deeper joy through challenges and struggles 

Maybe you have been through traditional talk therapy and want to go deeper in your healing. You might recognize the importance of healing your nervous system, but you are not sure where to begin.  Somatic therapy is a great place to start. 


If you would like more information on how to overcome your stress and anxiety, check out my online course.