How Trauma Lives in the Body: Somatic Signs You May Not Notice

Trauma isn’t just something you remember—it can stick around in your body long after it’s happened. Even if your mind feels like it’s moved past it, your body might still be holding onto that story, quietly asking for some attention.

As a therapist who works with grief, trauma, nature, and spirituality, I’ve noticed that getting back in tune with your body can be a really powerful part of healing. But first, we’ve got to recognize how trauma might be showing up in your body.

Subtle Somatic Signs of Trauma

While some symptoms of trauma are more well-known and obvious, such panic attacks, flashbacks, or chronic anxiety, others are much quieter:

• Chronic muscle tension - especially in the jaw, shoulders, or hips.

• Digestive issues - chronic stress can cause either constipation or diarrhea, and an overall altered gut microbiome, leading to inflammation and medical conditions.

• Unexplained fatigue - you can feel drained, even after you’ve been well-rested.

• Difficulty breathing - your body may always feel like it’s “on altert”, and so your breathing may default to shallow breaths, rather than deep ones.

• Emotional numbness - exposure to trauma may leave you feeling disconnected from sensations, pleasure, and your intuition.

These signs aren’t “in your head.” They’re your body’s way of keeping you safe and are an ancient survival strategy that doesn’t always get the memo that the danger has passed.

Why the Body Holds Trauma

It’s important to always keep in mind that our brains are always invested in our survival. When we experience something overwhelming, our nervous system mobilizes to help us do just that—it floods us with adrenaline, speeding up our heartbeat, and tightening our muscles to prepare for action.

If we don’t get to fully release that survival energy (through fight, flight, or even trembling in safety afterward), the body may store it. Over time, this can turn into chronic tension, physical pain, or emotional disconnection.

3 Ways to Begin Reconnecting With Your Body

These are gentle, beginner-friendly practices that weave together movement, music, and spirituality.

1. Use Music as a Bridge

Choose a song that feels safe and calming. It doesn’t have to necessarily be happy, but one that feels soothing. If you feel safe to do so, close your eyes, place a hand on your heart or belly, and simply notice any sensations that arise as you listen. Let the rhythm guide your breath. This can help soften the body’s defenses and create space for self-connection.

2. Gentle, Mindful Movement

Instead of a structured workout, try slow, intuitive movement like stretching, swaying, or walking in nature. Let your body choose the pace. Pay attention to how your feet connect with the earth or how your arms feel as they move. This grounds you in the present moment while letting the body release tension at its own pace.

3. Spiritual Grounding Ritual

If you have a spiritual or ancestral practice, invite it into your body work. This might mean lighting a candle, sitting by a tree, or holding a meaningful object while breathing slowly. Imagine roots extending from your body into the earth, growing deeper and drawing away everything you no longer need. This creates a sense of safety and connection beyond yourself.

A Gentle Reminder

Reconnecting with your body after trauma is a process, not a race. You don’t need to force anything to happen. Your body will open up in its own time. These practices are invitations, not requirements. If you notice discomfort, pause, breathe, and come back when you’re ready.

Healing is not just about letting go of pain—it’s about coming home to yourself, piece by piece, breath by breath.