Somatic Healing: Understanding the Connection Between Mind, Body and Spirit

We often think of healing as something that happens in the mind. We talk about our experiences, examine our thoughts, and try to understand what has happened to us. But our experiences can also affect the body—and learning to notice and understand those physical responses can be an important part of developing greater awareness of ourselves. This is where somatic healing comes in.

What Is Somatic Healing?

The word somatic refers to the body. Somatic approaches pay attention to physical sensations, movement, breathing, posture, tension and other signals that arise in the body.

Rather than focusing only on thoughts or memories, somatic approaches invite a person to notice what is happening in their body in the present moment.

For example, someone may notice that their shoulders become tense when they feel stressed, their breathing becomes shallow when they feel anxious, or their stomach feels unsettled during an emotionally difficult situation.

The goal is not to assume that every physical sensation has a particular emotional meaning. Instead, it is about developing greater awareness of the relationship between physical sensations, emotions, thoughts and experiences.

The Mind and Body Are Connected

Our nervous system plays an important role in how we respond to stress and perceived threats. When we experience danger or significant stress, the body can activate a stress response. This can involve changes in heart rate, breathing, muscle tension and alertness.

Sometimes these responses can continue even after the immediate situation has passed.

Somatic practices can encourage people to slow down, notice these responses and develop greater awareness of what they are experiencing. Depending on the approach, this may involve breathing exercises, mindful awareness, gentle movement, noticing sensations or other body-focused techniques.

Research into body-oriented approaches such as Somatic Experiencing® is still developing. A 2021 scoping review found preliminary evidence of possible benefits for PTSD-related symptoms, physical and emotional symptoms, and measures of well-being, but also noted that the quality of the existing research was mixed and that stronger randomized controlled studies are needed.

How Can Somatic Healing Support the Body?

Somatic work can help a person become more aware of physical sensations and patterns that may otherwise go unnoticed.

With increased awareness, someone may begin to recognize things such as:

• When their body is becoming tense

• Changes in their breathing

• Signs that they are becoming overwhelmed

• How emotions show up physically

• What helps them feel more settled or grounded

• When they need to pause, rest or create space

This increased awareness does not mean that every physical symptom is caused by emotions or stress. Physical symptoms can have many causes, and persistent or concerning symptoms should always be discussed with an appropriate healthcare professional.

How Can It Support the Mind?

The mind and body constantly communicate with one another. Paying attention to physical sensations can provide another way of becoming aware of emotional states.

For some people, focusing on the body can also provide an alternative to trying to analyze everything intellectually. It's an opportunity to get out of the mind and into what your body is trying to tell you.

Mind-body practices more broadly—including mindfulness, meditation and yoga—have been studied for their potential effects on stress, anxiety, depression and other aspects of well-being. However, the amount and quality of evidence varies considerably depending on the specific practice and the condition being addressed.

It is therefore important to distinguish between supporting well-being and treating a medical or psychological condition. Somatic practices should not automatically be considered a replacement for evidence-based medical or mental-health treatment.

And What About the Spirit?

The word spirit can mean different things to different people. For some, spirituality involves a sense of meaning, connection, purpose or relationship with something larger than themselves. For others, it may simply mean feeling more connected to themselves and their lives.

Somatic healing does not require a particular spiritual belief. However, becoming more present and connected to one's own experience may support a person's sense of connection, meaning and self-awareness. These experiences are personal, and they are not something that can be scientifically measured or guaranteed in the same way as a physical outcome.

A Gentle Approach to Healing

Somatic healing is not about forcing the body to change or trying to make difficult feelings disappear.

It can instead be an opportunity to slow down and become curious about what is happening within you.

Sometimes healing begins with something very simple:

Noticing.

Noticing your breath.

Noticing where you hold tension.

Noticing how an emotion feels in your body.

Noticing what helps you feel safe, calm or grounded.

And perhaps, over time, learning to listen to yourself with greater compassion.

Somatic Healing at Internal Shifts

At Internal Shifts, I believe that healing can involve the whole person—mind, body and the experiences that have shaped us.

Somatic awareness can be one way of developing a deeper understanding of yourself and your responses, with compassion and without judgment.

It is not about changing who you are. It is about creating space to become more aware of yourself and what you may need.

If you are curious about exploring a more body-aware approach to your own well-being, I invite you to learn more about the services available through Internal Shifts.