Have you ever understood a problem in your head but still felt it in your body? Maybe your chest tightens before a hard conversation, or your shoulders stay tense long after a stressful day is over. Somatic therapy is built on the idea that the mind and body are connected, and that healing can happen through both. This article explains what somatic therapy is, how it works, who it may help and what a session actually looks like.
"Somatic" simply means "of the body." Somatic therapy is not a single method. It is a family of approaches that bring body awareness into therapy alongside talking.
Why the body matters in therapy
When we face danger, our nervous system reacts before we have time to think. Our heart speeds up, our muscles tense and we get ready to fight, run or freeze. This is a healthy survival response.
Usually, once the danger passes, the body settles again. But after trauma or long periods of stress, the nervous system can get stuck on high alert, or it can shut down and go numb. You might know in your head that you are safe now, but your body hasn't caught up yet.
Some therapists describe this using the idea of a "window of tolerance." Inside your window, you can feel emotions and still think clearly. Outside it, you may feel flooded and panicky, or flat and disconnected. Somatic therapy aims to widen that window, so you can handle more of life without being knocked off balance.
What is somatic therapy?
Somatic therapy is a type of therapy that pays attention to physical sensations, posture, breath and movement, not just thoughts and words. Your therapist helps you notice what is happening in your body and use that information to process stress and emotion.
Instead of only asking "What do you think about that?", a somatic therapist might also ask:
"What do you notice in your body as you talk about this?"
"Where do you feel that tightness?"
"What happens if you let your feet press into the floor?"
The goal is not to analyze every sensation. It is to help your nervous system learn, through experience, that it can move out of survival mode and settle.
Types of somatic therapy
There are several well-known somatic approaches. Each has its own style, but they share a focus on the body.
Somatic Experiencing
Somatic Experiencing was developed by Dr. Peter Levine. It works slowly and gently with the body's stress response, helping to release survival energy a little at a time, rather than all at once.
Sensorimotor psychotherapy
Sensorimotor psychotherapy, developed by Dr. Pat Ogden, blends body awareness with talk therapy and attachment ideas. It pays close attention to posture, gestures and movements that may be linked to past experiences.
Deep Brain Reorienting
Deep Brain Reorienting (DBR) is a newer approach that focuses on the very first body reactions that happen when a painful memory or trigger comes up, such as tension around the eyes, neck and head, before emotions fully arrive. You can learn more on our Deep Brain Reorienting page.
Body-aware elements in other therapies
Many therapists also bring somatic tools into other types of therapy. EMDR, internal family systems and mindfulness-based therapies all pay attention to what the body is doing.
What happens in a somatic therapy session?
Sessions often look a lot like regular talk therapy, with a few differences. You will usually sit and talk with your therapist, in person or online. Along the way, your therapist may invite you to:
pause and notice your breath, heartbeat or muscle tension
describe a sensation in simple words, like warm, tight, heavy or fizzy
try a small movement, such as pushing your hands together or changing how you sit
shift your attention between a hard feeling and a place in your body that feels calmer
use grounding, like feeling your feet on the floor or looking around the room
Somatic work tends to move slowly on purpose. A good therapist will check in often and make sure you stay within a comfortable range. You are always in control and can say no to anything.
In a psychotherapy setting, somatic therapy usually does not involve touch. If touch is ever part of a particular method, it should only happen with your clear, ongoing consent.
Who can somatic therapy help?
Somatic therapy is often used for:
anxiety and panic
chronic stress and burnout
feeling numb or disconnected from your body
grief
body symptoms linked to stress, like tension or stomach upset
It can be especially helpful for people who have "talked it through" many times and still feel stuck. It can also suit people who find it hard to put their experiences into words.
If you are dealing with trauma, you may also find our trauma and PTSD counselling page helpful.
What does the research say?
Research on somatic therapy is growing. Studies of Somatic Experiencing, for example, have shown promising results for PTSD symptoms. Still, the research base is smaller than for some other treatments, like cognitive behavioural therapy (CBT) or EMDR, which have been studied for decades.
Many therapists see somatic tools as a helpful addition rather than a replacement for other proven methods. A thoughtful therapist will blend approaches based on what works for you.
Somatic exercises you can try at home
These simple practices can help your body settle. Go slowly, and stop if anything feels too intense.
Orienting. Let your eyes slowly wander around the room. Notice colours, shapes and light. This tells your nervous system that you are in the present and safe.
Grounding through your feet. Press your feet gently into the floor. Notice the support under you.
Longer exhales. Breathe in for a count of four and out for a count of six. Longer out-breaths help calm the body.
Self-holding. Place one hand on your chest and one on your belly. Notice the warmth and the gentle rise and fall.
Shake it out. Gently shake your hands, arms and legs for 30 seconds. Many animals shake after a stressful moment.
If these bring up strong feelings, that is useful information to bring to a therapist.
How to choose a somatic therapist
When looking for a therapist who uses somatic approaches, it's reasonable to ask:
What somatic methods do you use, and what training do you have?
How do you keep sessions from becoming overwhelming?
How do you combine body-based work with talk therapy?
Are you a regulated professional in Ontario?
In Ontario, it's a good idea to see a regulated professional, such as a registered psychotherapist, social worker or psychologist. This also matters for insurance, since most benefit plans only cover regulated providers.
Somatic therapy at Transformation Counselling
Some of our therapists bring somatic and sensorimotor approaches into their work, along with Deep Brain Reorienting, EMDR and other trauma-informed methods. Our care team can help you find a therapist whose style fits you. We offer sessions in person in Waterloo, Kitchener, Cambridge and Ottawa, and online across Ontario. No referral is needed, and evening and weekend appointments are available.
Sessions with our therapists are $130 to $200, and there is a one-time $50 setup fee. Many workplace benefit plans cover therapy with a registered psychotherapist, social worker or psychologist.
If you are in crisis, call or text 9-8-8 at any time. In Waterloo Region you can also call Here 24/7 at 1-844-437-3247. In an emergency, call 911.
Frequently asked questions
Is somatic therapy the same as massage or bodywork?
No. Somatic therapy is a form of psychotherapy. It uses body awareness to help process emotions and stress, but it is not massage or physical treatment.
Can somatic therapy be done online?
Yes. Many somatic tools, like noticing sensations, breathing and grounding, work well over video.
Do I have to talk about my trauma?
Not in detail. One strength of somatic therapy is that it can help your body process experiences without you needing to retell every part of the story.
Is somatic therapy covered by insurance?
Many plans cover therapy with a regulated professional, whatever approach they use. Check your plan for your coverage for registered psychotherapists, social workers or psychologists.
Take the first step
Your body has been working hard to protect you. Therapy can help it learn to rest. Book a free 15-minute consultation and ask about therapists who use somatic approaches, or book an appointment directly.