Somatic Tools for Healing Trauma

Let me begin by shedding light on what trauma healing truly means. One of my favorite quotes from Gabor Maté, the founder of Compassionate Inquiry and author of The Myth of Normal, is: "Trauma healing happens not because of the absence of danger, but because of the presence of connection and love." This is a profound statement. Trauma often disconnects us from love and makes us fear intimacy. We isolate ourselves, believing we are alone in our pain. We become afraid to expose our feelings, thinking vulnerability is a weakness that will be used against us. To heal trauma, we need to feel safe in our bodies - somatically. We need to regain sensitivity, learn to feel again, and rebuild trust. This is a gradual process of being with the body, witnessing it, and reconnecting to its innate wisdom. 

One crucial aspect of this process is reconnecting to the healing powers of the cranial nerve CNX, the Vagus nerve—derived from the Latin word for "wandering." It is the longest nerve in the body, starting from the brainstem, moving down both sides of the neck, under the collarbones, and wrapping around all the organs between the neck and pelvis. What’s fascinating is that 70% of the information carried by this nerve is sensory—signals from the body and organs back to the brain, communicating safety and social engagement. Only 30% is motor-related, sending signals from the brain to the organs. This means we can actively impact and heal our nervous system by listening to and regulating it through various somatic tools. 

Here are six powerful somatic tools that have worked wonders for me and thousands of clients over the past two decades: 

1. Visual: Widening the Field of Vision 
One of my favorite ways to regulate the nervous system is by shifting from an arrow, laser-like focus to a wide, horizontal, and receptive gaze. Being in nature, especially in open spaces where you can look several kilometers ahead and scan 180 degrees around you, is incredibly calming. This practice relaxes the eyes and the facial nerve (CNVII), which directly impacts the Vagus nerve(CNX). It helps us reconnect to the present moment in a quiet, receptive way. 

2. Kinesthetic: The Power of Touch 
Touch is a deeply transformative tool for healing. Gentle grounding, caressing touch, deep bodywork, fascia release, or simply a loving touch that acknowledges someone’s presence can work wonders. As Sol Peterson writes in his article "How Do I Listen?", over 70% of healing depends on the client’s trust in the therapist. While technique matters, it’s the intimate connection between client and practitioner that truly facilitates healing. When a client feels seen, acknowledged, and touched with loving presence, something profound relaxes within them. Nothing is expected, nothing is imposed—just the touch of love, which brings safety, attunement, and self-acceptance. 

3. Vocal: Toning and Expression 
I learned a powerful tool from Peter Levine, the founder of Somatic Experiencing: the practice of toning the sound "WOOOOOOO." This prolonged exhalation creates vibrations in the vocal cords, neck, and Vagus nerve, signaling safety to the brain. It helps clients return to the present moment. I also use vowel sounds (A, E, I, O, U) and sometimes invite clients to express themselves through gibberish—a nonsensical language that bypasses the logical frontal cortex and allows the subconscious to release stored emotions. Owning our voice and expressing ourselves helps set boundaries, say "yes" or "no" with clarity, and step out of trauma into trust. 

4. Breathing: The Foundation of Life 
Our breathing patterns change throughout the day depending on our state. Deep, full breathing engages the entire body. It’s not limited to the thoracic region; it involves the diaphragm, belly, and even the posture. For example, someone with collapsed arches, a posterior pelvic tilt, and forward shoulders may struggle to take deep inhales. This posture, designed to protect the heart, often leaves us stuck in exhalation, making it hard to take in life force and nourishment. To breathe functionally, we must start with the foundation: aligned feet, pelvis, relaxed belly, an open diaphragm, a straight spine, and a neck aligned with the shoulders. This creates space in the thorax, allowing for three-dimensional breathing that massages the heart and lungs. The diaphragm has a direct connection to the pericardium (the membrane around the heart), so deep breathing literally creates more space for the heart. Breathing through the nose is ideal for optimal oxygen, carbon dioxide, and nitrogen balance. Oxygen provides energy, carbon dioxide transports it to the cells, and nitrogen acts as the highway. Too much oxygen without enough carbon dioxide can lead to hyperventilation. For beginners, I recommend slow, deep diaphragmatic breathing with prolonged inhalations (4-7 seconds) and exhalations. Taoist masters teach that slower breathing leads to a longer life. Allowing 3-6conscious breaths per minute can profoundly calm the mind, making it an excellent practice before sleep or during stressful moments. Asa faculty member of Biodynamic Breathwork, I use deep, connected mouth breathing in therapeutic settings. However, I urge you to work with a qualified practitioner to explore these techniques safely. 

5. Reorienting: Cultivating Exteroception 
Reorienting involves bringing awareness to the five senses: sight, smell, taste, touch, and hearing. By slowing down and consciously reconnecting to our external environment, we open the door to interoception—the felt sense of our inner world, including heartbeat, breath, and sensations. Paying attention to the colors, shapes, and textures around us helps ground us in the present moment. Reorienting shifts our focus outward, allowing us to observe and feel what’s happening around us, which in turn brings us back to our center and reconnects us with our inner witness. 

6. Centering & Grounding: Reconnecting to Earth 
Centering and grounding are essential practices for reconnecting to the body. Grounding means reconnecting to the Earth’s vibrations. Ben Greenfield, a leading expert on longevity and biohacking, emphasizes three superhuman protocols: magnetism (grounding), oxygen, and light therapy. Daily grounding—standing barefoot on grass, earth, or sand—can significantly improve heart rate, metabolism, and overall well-being. For those who travel frequently or live in urban environments, grounding can be challenging. Thick-soled shoes and concrete surfaces isolate us from the Earth’s healing properties. Make it a priority to take off your shoes and feel the morning dew, the heat of the sand, or the coolness of snow. Grounding centers us, reconnects us to our bodies, and reminds us of our connection to the planet. 

Conclusion 
While there are countless tools available for trauma healing, these six—visual, kinesthetic, vocal, breathing, reorienting, and grounding—have been transformative for me and my clients over the years. Explore them, experiment, and discover which ones resonate with you. Healing is a journey, and these tools can guide you back to safety, connection, and wholeness. Enjoy the process, and remember: the body always whispers its wisdom—we just need to listen. 

With heartfelt compassion and dedication,
Nisarga Eryk Dobosz - BBTRS, BCST, CI, MER, LOMI