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A friendly guide for anyone feeling overwhelmed by somatic therapy options
So you've heard about somatic therapy. Maybe a friend mentioned how much it helped them, or you read an article about nervous system healing. Perhaps you've been researching alternatives to traditional talk therapy because something inside you knows the body holds important pieces of your healing puzzle.
But now you're staring at an overwhelming list of unfamiliar terms: Somatic Experiencing, TRE®, Craniosacral Therapy, Sensorimotor Psychotherapy. Where do you even begin? Which approach would work best for your unique situation?
Take a deep breath. You're not alone in feeling confused, and choosing doesn't have to be complicated. This guide will help you understand the main types of somatic techniques and figure out which direction might feel right for your healing journey.
Unlike traditional therapy where you might choose between a few well-known types, the somatic field offers dozens of different techniques with names that might sound completely foreign.
Why so many approaches exist: Somatic therapy recognizes that people's bodies hold experiences differently. Some people need gentle, subtle work. Others benefit from more active, movement-based approaches. Some require trauma-specific techniques, while others simply want to develop better body awareness and stress management.
Here's the reassuring truth: there's no perfect choice, and you can always adjust your path. Most somatic practitioners are trained in multiple approaches and can adapt their work to what feels right for your nervous system. The goal is finding a starting point that feels manageable and supportive.
You don't need to commit to one approach forever. Many people begin with gentler techniques and gradually explore more active methods as their capacity grows. Your healing journey can evolve as you do.
Before exploring specific techniques, it helps to get curious about what you're hoping to address and how your nervous system typically responds to different types of input.
Consider what brought you to somatic work:
Notice your nervous system preferences:
Think about your relationship with touch: Some somatic techniques involve hands-on work, while others use little to no physical contact. If you have trauma history or simply prefer not to be touched, many powerful somatic approaches work entirely through movement, breath, and awareness.
Being honest about these preferences helps narrow the field and points you toward approaches that will feel more natural and sustainable for your unique system.
If you're new to body-based work, have a sensitive nervous system, or simply prefer starting slowly, these approaches offer gentle ways to begin exploring somatic healing.
What it is: Developed by Peter Levine, SE works with the body's natural ability to heal from trauma and stress. Practitioners help clients track sensations, notice nervous system activation, and support the body's own regulation processes.
What to expect: Sessions typically involve sitting and talking while paying attention to body sensations. There might be small movements or gestures, but nothing forced or dramatic. The pace is slow and entirely guided by what feels comfortable.
This might be right for you if: You're dealing with trauma or chronic stress, you prefer subtle approaches that don't feel overwhelming, you want to understand your nervous system better, or you've tried talk therapy but feel like something's missing.
What it is: A gentle, hands-on technique that works with the natural rhythms of the craniosacral system. Practitioners use very light touch to support the body's healing processes.
What to expect: You lie fully clothed while the practitioner places their hands gently on various parts of your body. The touch is so light you might barely feel it. Many people experience deep relaxation and sometimes emotional releases.
This might be right for you if: You're comfortable with gentle touch, you enjoy deeply relaxing experiences, you're dealing with headaches or physical tension, or you want to experience somatic work without having to "do" anything active.
What it is: Uses slow, mindful movements to help retrain the nervous system and improve body awareness. Based on neuroplasticity—the brain's ability to create new patterns throughout life.
What to expect: Group classes or individual sessions involve making very small, slow movements while paying attention to how they feel. There's no "right" way to do the movements—it's all about exploration and awareness.
This might be right for you if: You enjoy learning through movement, you want to improve posture or reduce physical tension, you like approaches that engage your curiosity, or you prefer working without discussing emotional content directly.
If you feel disconnected from your body, enjoy physical activity, or feel more comfortable with approaches that provide clear structure and feedback, these techniques might appeal to you.
What it is: A simple series of exercises designed to activate the body's natural tremoring mechanism. Based on the observation that all mammals use neurogenic tremors to discharge stress and trauma.
What to expect: You'll learn a sequence of stretching exercises that create mild fatigue in the leg muscles, then lie down and allow your body to tremor naturally. Sessions often begin with a practitioner and can eventually be done independently at home.
This might be right for you if: You want something you can practice independently, you're comfortable with physical shaking or tremoring, you prefer structured approaches with clear steps, or you want to release stress and tension from your body.
What it is: Combines conscious movement with emotional and psychological exploration. Practitioners guide clients through movements that help process experiences and develop body awareness.
What to expect: Sessions might involve dancing, stretching, making sounds, or exploring different ways of moving through space. The focus is on what movements feel authentic and healing rather than looking "correct."
This might be right for you if: You enjoy creative expression, you feel comfortable moving your body in front of others, you want to explore emotional content through movement, or you feel energized by physical activity.
What it is: Uses dance and movement as the primary mode of intervention. Therapists are trained in both movement techniques and psychotherapy principles to support healing through creative expression.
What to expect: Sessions involve moving to music, exploring different qualities of movement, and processing experiences through the body. No dance experience is required—it's about authentic expression, not performance.
This might be right for you if: You're drawn to creative arts as healing, you want to express emotions that feel hard to put into words, you enjoy music and rhythm, or you feel restricted in your body and want to explore more freedom of movement.
These approaches combine body awareness with other therapeutic modalities, offering integrated ways to work with both psychological and somatic aspects of healing.
What it is: IFS helps people understand and heal different "parts" of themselves. When combined with somatic awareness, this work includes noticing how different parts show up in the body.
What to expect: Traditional IFS conversation combined with attention to body sensations, postures, and movements. You might notice how your "worried part" creates tension in your shoulders or how your "confident part" changes your posture.
This might be right for you if: You're interested in understanding your inner world, you like approaches that combine talking with body awareness, you want to work with complex trauma or family-of-origin issues, or you're drawn to both psychological insight and somatic healing.
What it is: Applies somatic principles to personal and professional development. Focuses on building body awareness, emotional intelligence, and authentic presence to support life goals.
What to expect: Sessions combine coaching conversations with body awareness practices. You might notice how certain topics affect your posture, breathing, or energy levels, then use this information to make more aligned decisions.
This might be right for you if: You're focused on personal or professional growth rather than trauma healing, you want to develop leadership or communication skills, you're interested in making career or life transitions, or you want to build confidence and presence.
What it is: Traditional yoga practices adapted specifically for people healing from trauma. Emphasizes choice, awareness, and nervous system regulation rather than achieving specific poses.
What to expect: Yoga classes or individual sessions that prioritize feeling safe and comfortable over doing poses "correctly." Teachers offer multiple options for each pose and encourage students to listen to their bodies.
This might be right for you if: You're already drawn to yoga or movement practices, you want something you can practice regularly on your own, you prefer group settings with individual choice, or you want to combine spiritual practice with trauma healing.
Now that you understand the main types of somatic approaches, how do you actually choose and take the next step forward?
Notice what sparked your curiosity as you read these descriptions. Did certain approaches make you feel excited, nervous, or intrigued? Your initial reaction often contains important information about what might work for your system.
Pay attention to your body's response. Did you feel more relaxed reading about gentle approaches, or did you feel energized thinking about movement-based work? Your nervous system often knows what it needs before your thinking mind figures it out.
Choose based on comfort level, not perfection. It's better to begin with an approach that feels 80% right and take action than to spend months trying to find the "perfect" technique.
Consider practical factors: What's available in your area? What fits your budget? What works with your schedule? Sometimes the best approach is simply the one you can actually access and afford consistently.
About their approach: "How do you typically work with someone new to somatic therapy?" "What can I expect in our first few sessions?" "How do you adapt your approach for people with trauma history?"
About their training: "What's your training background?" "How long have you been practicing?" "Do you have experience working with [your specific concerns]?"
About practical considerations: "What's your cancellation policy?" "Do you offer sliding scale fees?" "How do you handle it if I become overwhelmed during a session?"
Green flags include: Practitioners who explain their approach clearly, offer free consultations or brief phone calls, have appropriate training and credentials, respect your boundaries and comfort level, and explain informed consent and safety measures.
Red flags include: Practitioners who promise quick fixes or guaranteed results, pressure you into specific approaches, seem uncomfortable discussing their training, don't explain what they're doing during sessions, or dismiss your concerns or comfort level.
Healing isn't linear. Some sessions might feel amazing, others might bring up difficult emotions or sensations. Both are normal parts of the process.
Start slowly. Many practitioners recommend beginning with shorter or less frequent sessions until you understand how your system responds to somatic work.
Communication is key. Good somatic practitioners want you to speak up about what feels helpful, overwhelming, or confusing. Your feedback helps them adapt their approach to your needs.
Give it time. While some people notice benefits immediately, others need several sessions to feel comfortable with body-based work. Most practitioners suggest trying at least 3-4 sessions before deciding if an approach is working for you.
Choosing a somatic approach doesn't have to be perfect—it just needs to be a beginning. Many people discover that their healing journey involves multiple techniques over time, or that they use different approaches for different life situations.
The most important step is starting somewhere. Whether you're drawn to the gentle awareness of Somatic Experiencing, the active release of TRE®, the creative expression of movement therapy, or the integration of somatic coaching, you're taking a powerful step toward honoring your body's wisdom in your healing process.
Remember that your nervous system has been trying to communicate with you all along. Somatic work simply provides ways to listen more clearly and respond more skillfully to what your body needs.
You don't have to figure this out alone. Most somatic practitioners offer consultation calls where you can ask questions, get a feel for their approach, and determine if working together feels like a good fit.
Your body has been waiting for this conversation. Now you have the tools to begin listening.
🌱 Want personalized guidance? Red Beard Somatic Therapy offers free consultations where experienced practitioners can help you understand which approach might be the best fit for your unique needs, nervous system, and healing goals. No pressure, just clarity.
Book your free consultation here and discover which somatic technique could be your gateway to deeper healing and embodied well-being.
Red Beard Somatic Therapy offers multiple somatic approaches including Somatic Experiencing, TRE®, Internal Family Systems with somatic awareness, and somatic coaching. Our experienced practitioners help you find the right fit for your unique healing journey, whether you're drawn to gentle awareness-based work or more active movement techniques. Services available in-person in Madison, WI and Boulder, CO, as well as online globally.
Book a Free consult here
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