The body keeps the score, but it also holds the key to healing.
For a long time, mental and emotional health were viewed as experiences that existed primarily in the mind. Stress was considered “mental.” Anxiety was seen as “overthinking.” Emotional pain was often treated as something we should simply reason through or push past.
But modern research in neuroscience, psychology, and trauma continues to reinforce that our bodies are deeply involved in how we experience stress, emotions, and healing. When we move through difficult experiences — whether it’s chronic stress, burnout, grief, trauma, anxiety, or emotional overwhelm — the nervous system responds physically, not just emotionally. Stress hormones increase. Muscles tighten. Breathing patterns change. Sleep may become disrupted. Digestion, energy levels, concentration, immune function, and mood can all be affected.
In other words, our experiences do not just live in our thoughts. They also live in the body. And while that can sound overwhelming at first, this also provides hope. If the body can hold stress, it can also participate in healing.
The Nervous System Is Designed to Protect You
Your nervous system is not trying to work against you. Even symptoms that feel frustrating — anxiety, exhaustion, numbness, tension, hypervigilance, shutdown, overwhelm — are often adaptive responses from a body attempting to protect itself.
The autonomic nervous system constantly scans for cues of safety and danger. When stress becomes chronic or overwhelming, the body may stay in survival states longer than intended. This can look like:
chronic muscle tension
racing thoughts
fatigue
irritability
digestive issues
emotional numbness
sleep disruption
difficulty relaxing
feeling disconnected from yourself or others
These responses are not signs that your body is broken. They are signs that your nervous system has been working hard to keep you safe.
The encouraging part is that the nervous system is also adaptable. Research shows that the brain and body are capable fo change throughout life, a concept known as neuroplasticity.
With consistent support, the nervous system can learn new patterns of regulation, safety, and resilience over time.
What Are Somatic Practices?
The word somatic means “relating to the body.” Rather than only talking about stress intellectually, somatic practices help people notice how stress physically shows up in the body and learn ways to support regulation.
This does not mean every physical symptom is caused by emotions, nor does it mean positive thinking can cure illness. Instead, somatic approaches recognize that the body and mind are interconnected systems that influence one another.
Research in trauma studies and neuroscience suggests that body-based regulation practices may help:
decrease physiological stress activation
improve emotional regulation
increase body awareness
support nervous system flexibility
improve resilience and recovery from stress
Importantly, somatic practices are not meant to replace medical or mental health care when needed. They are often most effective as part of an integrative, supportive approach to healing.
Somatic Healing Does Not Have to Be Intense
Sometimes the term “somatic healing” can sound intimidating or overly complicated. In reality, many somatic practices are gentle, accessible, and grounded in basic nervous system regulation. Healing often begins with helping the body experience small moments of safety and connection again.
Some evidence-informed somatic practices include:
Slow Breathing
Breathing patterns directly influence the nervous system. Research shows that slower breathing — particularly with longer exhales — can help activate the parasympathetic nervous system, which supports rest and regulation.
Try:
Inhaling slowly for 4 counts
Exhaling slowly for 6-8 counts
Even a few minutes can help signal safety to the body.
Gentle Movement
Stress and emotions often create physical tension and activation in the body.
Walking, yoga, stretching, mobility work, or other intentional movement practices can help discharge stress energy and support regulation.
Movement does not need to be intense to be effective.
Grounding Through the Senses
Grounding practices help bring attention back to the present moment through sensory awareness. This may include:
noticing physical sensations
holding a warm or cool object
feeling your feet on the floor
listening to calming sounds
spending time outdoors
Grounding helps interrupt spiraling thoughts and reconnect the brain with the present environment.
Progressive Muscle Relaxation
This technique involves gently tensing and relaxing muscle groups throughout the body. Studies suggest it may help reduce physical tension and support relaxation responses.
Mindfulness and Body Awareness
Mindfulness practices encourage nonjudgmental awareness of thoughts, emotions, and bodily sensations. Over time, mindfulness may help increase emotional regulation, reduce stress reactivity, and improve awareness of nervous system states.
Safe Human Connection
One of the most powerful nervous system regulators is healthy connection. Research on co-regulation shows that supportive relationships can help the nervous system feel safe and more balanced. Healing does not happen entirely in isolation.
Supporting the Whole Person
At Evolve Wellness, we believe caring for the body is an important part of caring for the whole self.
Whether through therapy, yoga, Reiki, movement, mindfulness, nutrition support, emotion coaching, or other holistic practices, our goal is to support clients in reconnecting with themselves in sustainable, evidence-informed ways.
You do not need to force healing. You do not need to “fix” yourself. Sometimes, healing begins simply in learning how to listen to your body with more curiosity and compassion.
A Note About “The Body Keeps the Score”
Evolve Wellness is not affiliated with Bessel van der Kolk or his work in any way. However, his book The Body Keeps the Score is available in our shop for those interested in deeper education and research on trauma, the nervous system, and body-based healing from one of the leading psychiatrists in the field.