When Your Body Speaks: Unlocking the Mind-Body Connection

Have you ever felt your stomach flip when you’re dreading a conversation? Or noticed your jaw aching at the end of a stressful day without realizing you’d been clenching it for hours?

These moments aren’t random. They’re your body speaking to you.

Most of us go through life noticing these physical sensations without stopping to ask why they’re happening. What if those tight shoulders, upset stomachs, or restless legs were more than just inconvenient? What if they were trying to tell us something important about our mental health?

This week’s post is about decoding that message. Our emotions don’t always just stay in our heads—they show up in our bodies in ways that are fascinating, frustrating, and, ultimately, incredibly revealing. Understanding these experiences can help us make sense of our emotions, process them in healthier ways, and even teach our children to do the same.

So, let’s dive in. Your body has a lot to say.

What Does ‘Somatic’ Mean?

In mental health, we use the term "somatic" to talk about how emotions and mental states show up in the body. It’s about the physical ways we feel what’s happening in our minds. Somatic Experiencing and Somatic Healing Therapy are therapeutic interventions developed specifically to treat trauma and intense stress responses, but the integration of somatic processing can be extremely beneficial when working through any emotion.

Let’s break down with the word itself: somatic. It might sound unfamiliar, but it’s rooted in something you know deeply—your body. The word comes from the Greek word soma, meaning “body,” and it’s used to describe anything relating to the physical, bodily experience of being human. Different from traditional "top-down" psychotherapy approaches, somatic processing takes a "bottom-up" approach, meaning there is a strong emphasis on processing your physical sensations and connecting them to your experiences rather than focusing on your thoughts and what's happening in your mind.

Think about it this way: your mind and body are constantly in conversation. When you’re excited, your body might feel light and energized. When you’re sad, you might feel heavy and tired. And when you’re stressed? Well, your body has a whole range of ways to let you know—from tension headaches to tight shoulders to a churning stomachache.

These physical sensations aren’t separate from your emotions; they’re a reflection of them. Your body translates what’s happening in your mind into something you can feel. And while we often focus on what’s going on in our heads, these somatic experiences are just as important when it comes to understanding and managing our mental health.

So, when you feel that knot in your stomach or that lump in your throat, don’t dismiss it as “just physical.” It’s your body’s way of telling you there’s more going on under the surface.

Everyday Somatic Experiences

Let’s start small. Think about those familiar, everyday sensations that show up when emotions run high. Maybe your shoulders creep up toward your ears when you’re feeling stressed, or your stomach churns before a big meeting. These are somatic experiences—your body reacting to what’s happening in your mind.

Here’s the thing: these physical reactions might seem like nuisances, but they’re actually signals. A clenched jaw could be your body saying, “Hey, you’re holding onto anger or frustration.” A fluttery feeling in your chest might whisper, “You’re excited—or maybe a little nervous.”

But it’s not all about stress or tension. Somatic experiences can be beautiful, too. Think about the warm, relaxed feeling that washes over you when you’re truly calm. Or that electric buzz that starts in your head and seems to travel through your whole body when you see something breathtaking—a sunset, a piece of art, or even someone you love. And speaking of love, that glowing sensation you feel in your chest when you’re with someone who makes you happy? That’s your body showing you what joy and connection feel like.

These subtle, everyday somatic experiences are like the body’s shorthand, quick way of letting you know what’s going on emotionally before you’ve even had time to name the feeling. And the more we tune in to these cues, the better we can understand what’s happening inside us.

By paying attention to these small signs, we start to uncover patterns. Maybe that headache isn’t just a headache—it’s your body’s way of asking for a break from the stress you’ve been ignoring. Maybe that restless leg isn’t just fidgeting—it’s a sign of underlying tension or anxiety that’s been building up. Or, on the flip side, maybe that buzzing sensation is your body inviting you to savor a beautiful moment of awe and wonder.

The beauty of these everyday somatic experiences is that they’re accessible. They happen all the time, giving us endless opportunities to check in with ourselves. The trick is to notice them and let your body’s signals guide you toward understanding what you need.

Extreme Somatic Expressions

Now, let’s take it a step further. While everyday somatic experiences are subtle and often easy to overlook, there are times when our emotions make themselves known in more dramatic ways—ways that can be impossible to ignore.

One striking example is a panic attack. For those who have experienced one, it can feel indistinguishable from a heart attack. The chest pain can be so severe, it sends people to the hospital, convinced they’re experiencing a cardiac emergency. And here’s the thing: that chest pain isn’t “made up” or “all in your head.” It’s very real.

When panic takes over, the body goes into overdrive. Your nervous system kicks into a fight-or-flight response, releasing stress hormones like adrenaline. This causes your heart rate to increase, your breathing to become shallow, and your chest muscles to tighten, sometimes so intensely that it feels like they’re being squeezed in a vice. Add in hyperventilation—where your breathing shifts the balance of oxygen and carbon dioxide in your blood—and it’s no wonder your chest aches so deeply. This combination of physical responses creates pain that is tangible and undeniable, even though the root cause is emotional.

Anxiety, another common culprit, has its own unique way of showing up in the body. For many, it takes aim at the digestive system. Chronic anxiety can lead to persistent stomach problems, such as nausea, bloating, or irritable bowel syndrome (IBS). This happens because anxiety activates the same stress response that can disrupt digestion. The body, perceiving a threat, redirects blood flow away from the stomach and intestines to prioritize the muscles, preparing you to fight or flee. Over time, this imbalance can lead to ongoing digestive discomfort and even chronic conditions.

For a deeper understanding of how emotional pain becomes physical, psychiatrist Dr. Bessel van der Kolk’s work in The Body Keeps the Score offers profound insights. Van der Kolk’s research shows that trauma is not just a psychological experience but a physical one. The body stores trauma as real pain—tightness, aches, or even chronic conditions. His findings emphasize how children and adults process trauma differently and how our adaptations to trauma change across developmental stages. For example, a child who experiences trauma might develop a heightened startle response or stomachaches, while an adult might experience migraines or muscle tension. These adaptations reflect the body’s attempts to survive overwhelming experiences, but they can leave physical scars that persist without proper healing.

What’s remarkable is that while some people live their whole lives with undiagnosed anxiety or unresolved trauma, their bodies often tell a different story. Even if they don’t recognize their distress mentally, their stomach issues, chest pain, or muscle tension might be the loudest clues. As van der Kolk notes, the body remembers, keeping a detailed record of the stress and emotions we carry, even when our minds try to move on.

These extreme somatic expressions can be frightening, especially when we don’t understand them. But they’re also important messengers, urging us to pay attention to what’s happening emotionally. By learning to listen to our bodies, we can start to address the underlying causes, release the stored pain, and find paths toward healing.

Helping Children Understand Somatic Experiences

Children often struggle to articulate their emotions, not because they don’t feel deeply, but because they’re still learning how to connect those feelings to words. This is where somatic awareness can be a powerful tool. By helping kids recognize and understand the physical sensations tied to their emotions, we can give them a framework for expressing what they’re going through.

For example, instead of asking a child, “How do you feel?”—a question that might be too abstract—you can ask, “Where do you feel it in your body?” A child might say, “My tummy feels weird,” which could lead to a conversation about whether they’re feeling nervous or scared. If they mention their chest feels tight, you might explore whether they’re feeling sad or overwhelmed.

Using simple, relatable language is key. You might say, “Your tummy feels funny because you’re nervous about your test tomorrow,” or “It sounds like your shoulders are feeling tight because you’re frustrated with your friend.” This helps children connect their physical sensations to emotions in a way that feels natural and nonjudgmental.

Modeling this kind of awareness can also be incredibly impactful. If you notice yourself feeling tense, you can say out loud, “I’m realizing my shoulders are tight because I’ve had a stressful day. I think I need to take a few deep breaths.” This not only normalizes somatic awareness but also shows kids how to use it as a tool for self-regulation.

Engaging kids in mindfulness activities can deepen their awareness even further. Simple exercises, like having them sit quietly and notice how their body feels in the moment, can teach them to tune into their sensations. Activities like yoga, stretching, or even imaginative play (e.g., “What would your worry feel like if it were an animal?”) can also help them connect with their emotions through their bodies.

Over time, teaching children to tune into their bodies can help them develop emotional intelligence and resilience. They’ll learn to listen to their body’s signals, name their emotions, and express what they need—all skills that can serve them well throughout their lives.

Integrating Somatic Experiences into Emotional Processing

Somatic awareness is more than just noticing what’s happening in your body—it’s about using those sensations as a gateway to further process our emotions. Whether you’re exploring this on your own, with the help of a therapist, or you're a therapist interested in bringing this into your practice, integrating somatic experiences can deepen emotional awareness and support healing.

On Your Own

When you start to notice a physical sensation—like a clenched jaw, tight shoulders , or a stomach doing flips—pause and engage in some simple, slow physical movements. These small actions can help release tension and allow emotions to flow more freely.

Here are a few ideas to try:

• Open your mouth wide a few times to release jaw tension.

• Let your head fall forward, then gently roll it back or to the side.

• Do slow shoulder rolls, moving them up, back, and down.

• Move your wrists in small, gentle circles to loosen your arms and hands.

• Stand up and gently rock back and forth, shifting your weight between your two feet.

• Gently wrap your arms around yourself, crossed over your chest in a "self-hug", and hold this position for 60-90 seconds, incorporating soft squeezes intermittently.

These movements don’t have to be big or structured. The goal is to create space in your body, encouraging connection and flow between your physical sensations and emotions. By pairing physical actions with mindful attention to how you’re feeling, you can begin to process and release emotional energy that might otherwise stay stuck.

With a Therapist

Therapists can also guide clients in integrating somatic experiences into emotional work. This often involves helping clients tune into their physical sensations and use those cues as entry points for exploring deeper emotions. If you’re in therapy, incorporating somatic techniques into your sessions can add a new dimension to your emotional work. Not every therapist automatically integrates these practices, so it’s important to advocate for what you need.

Let your therapist know you're interested in exploring somatic techniques. You might say something like, “I’ve been noticing how my emotions show up in my body, and I’d like to work on that in therapy. Can we explore how these physical sensations connect to what I’m feeling emotionally?”

Describe the specific physical sensations you’ve been experiencing. For example, “I often feel tension in my shoulders when I’m stressed,” or “I experience intense pain in my hips and my legs when I am reminded of a specific time in my life. I’d like to understand more about what this means.”

If you’re interested in trying particular approaches, ask your therapist if they use them or can guide you through similar exercises. For example, “Do you use somatic techniques like body scanning, breathing exercises, or mindful movement to help clients explore emotions?”

Therapists often tailor techniques to fit each client’s needs. If your therapist agrees to incorporate somatic work, be open to trying different approaches, such as guided body awareness, gentle movements, or even discussing symbolic meanings behind sensations.

After incorporating somatic techniques, share how the experience felt for you. Let your therapist know what was helpful and if there are other areas of your body or emotions you’d like to explore further.

For Therapists

As a therapist, integrating somatic techniques into your practice can offer clients a powerful way to connect with their emotions. However, it’s essential to approach this work with care.

First, it’s always best practice to complete an official training or certification before incorporating new or unfamiliar techniques into your sessions. Certifications in areas like Somatic Experiencing, Somatic Healing Therapy, mindful movement, or somatic processing provide a solid foundation for ensuring ethical and effective practice.

It’s also critical to recognize that introducing somatic work without proper training—especially for clients with trauma or severe stress responses—can be harmful and unethical. These techniques should be reserved for clients who are experiencing mild physiological or emotional activation, not acute trauma. Always prioritize the client’s safety and emotional well-being.

With that in mind, here are some basic somatic techniques that I’ve found beneficial with my own clients:

1. Encourage Gentle Movements: If you notice a client holding tension in a specific area (e.g., their jaw, shoulders, or hands) or starting to experience heightened emotional activation while discussing a topic, invite them to engage in gentle movements. For instance, you might say, “While we continue to talk, would it feel okay for you to try rolling your shoulders in some small, slow circles?” These small movements can help release physical tension and encourage emotional flow without derailing the conversation.

2. Ask About Physical Sensations: Throughout the discussion, check in with the client about what they’re feeling in their body. You could ask, “As you’re talking about this, do you notice any signals in your body?” This encourages clients to connect their emotions with their physical experiences.

3. Continue the Process: As the client identifies sensations, guide them to explore what those feelings might mean while continuing to process the topic at hand. For example, if a client mentions feeling tightness in their chest, you could say, “Let’s stay with that for a moment. What does that tightness feel like? Does it change as we keep talking?” This helps clients deepen their emotional awareness and connect it to their physical experience. You may even encourage them to gently place their hand on their chest while they continue to talk.

These techniques are not meant to replace formal training but can provide a starting point for incorporating somatic awareness into your work with clients. By integrating these practices, therapists can help clients build a stronger connection between their mind and body, fostering emotional growth and healing in a holistic way.

What Your Body Wants You to Know

Your body is always speaking to you. From the subtle flutter of excitement to the intense ache of stress or trauma, it holds the stories of your emotions and experiences, often before your mind can make sense of them.

Recognizing and understanding these somatic experiences isn’t just about identifying problems—it’s about reconnecting with yourself. When you learn to listen to your body, you gain a deeper awareness of your emotions, a greater ability to process them, and a powerful tool for healing.

The beauty of somatic awareness is that it’s accessible to all of us. You don’t need to be an expert to notice where your body feels tight, warm, or unsettled. It starts with curiosity—a willingness to ask, “What is my body trying to tell me?” Whether you’re dealing with everyday stress or working through deeper challenges, your body can guide you toward understanding, relief, and growth.

And as we teach these skills to the next generation, we create a ripple effect. By helping children tune into their own bodies, we give them tools to navigate their emotions with confidence and clarity, laying the foundation for emotional intelligence and resilience.

So the next time you feel something—anything—pause. Notice where it lives in your body. Ask yourself what it might mean. Your body is always talking; take care and listen.