Why Your Body Remembers What Your Mind Tries to Forget: A Guide to Somatic Healing

Have you ever “rationally” understood that you are safe, yet your heart is racing, your breath is shallow, and your stomach is in knots?

You might tell yourself, “There’s nothing to be afraid of,” or “That was years ago,” but your body isn’t listening. That’s because trauma and chronic anxiety aren’t just “thoughts” or “bad memories”—they are physical events that get stuck in your nervous system.

At Stride Forward Counseling in Catonsville. Columbia and all of Maryland, we specialize in moving beyond “just talking.” We focus on Somatic Healing, a bottom-up approach that addresses the biological roots of your distress.

The Science: Top-Down vs. Bottom-Up

Traditional talk therapy is “top-down.” It works with the prefrontal cortex—the logical, thinking part of your brain. But trauma lives in the “lizard brain” (the brainstem) and the limbic system, which control your survival instincts.

When you’re triggered, your logical brain often goes offline. You can’t “think” your way out of a panic attack because the message hasn’t reached the “thinking” part of your brain yet. Somatic healing is “bottom-up” it talks directly to the nervous system to signal safety where it matters most.

Books to read “My Grandmother’s Hands”

Some of our somatic approaches are deeply influenced by Resmaa Menakem and his groundbreaking work, My Grandmother’s Hands. Menakem teaches us that trauma isn’t just personal; it is often racialized and intergenerational. It’s carried in the “hands” of our ancestors and passed down through our DNA and our family’s nervous system patterns.

Healing requires us to “settle” our bodies so we can move from Dirty Pain (the pain of avoidance and reactivity) to Clean Pain (the pain that mends and heals).

Signs Your Body is “Keeping Score”

Trauma manifests in the body in ways we often dismiss as “just stress.” Look for these signs:

• The Chronic Bracing: Shoulders up to your ears or a clenched jaw, even when you’re relaxing.

• The “Freeze” Response: Feeling “foggy,” numb, or unable to take action when you’re overwhelmed.

• Digestive “Glitches”: Frequent IBS, stomach flipping, or “butterflies” that won’t go away.

• Hyper-Vigilance: A startle response that feels like an electric shock.

Your DIY Somatic Toolkit: 5 Ways to Settle Your System

While deep trauma work is best done with a specialist, you can begin to “tone” your vagus nerve (the “on/off” switch for your stress response) at home. Try these today:

1. The “Vagus Nerve” Hum

Because the vagus nerve passes right by your vocal cords, vibration can manually “reset” it.

• How to do it: Close your eyes and take a deep breath. As you exhale, make a low-pitched “OM” or a simple “humming” sound. Feel the vibration in your chest and throat. Repeat 5 times.

2. Orientation to Safety

When you’re anxious, your brain thinks there is a predator in the room. Orientation proves there isn’t.

• How to do it: Slowly let your eyes scan the room. Name three things you see that are blue. Name two things you can hear. Touch one thing with a distinct texture (like a cold desk or a soft blanket). This “orients” your lizard brain back to the present moment.

3. The Butterfly Hug

This is a form of bilateral stimulation (similar to EMDR) that helps cross-hemisphere brain processing.

• How to do it: Cross your arms over your chest so your hands rest on your opposite shoulders. Gently and slowly alternate tapping your left hand, then your right hand. Breathe deeply as you tap.

4. Cold Water “System Reset”

Splashing cold water on your face triggers the Mammalian Dive Reflex, which instantly slows your heart rate.

• How to do it: If you feel a panic attack coming on, splash ice-cold water on your face for 30 seconds or hold an ice cube in your hand. The sensory intensity forces your nervous system to “reboot.”

5. Ear Massage for Instant Calm

The “hollow” part of your outer ear is rich with vagus nerve endings.

• How to do it: Use your thumb and index finger to gently massage the folds of your ears in a circular motion. This signals your “Rest and Digest” system to turn on.

Reclaim Your Life

If you are tired of “knowing” you’re okay but never “feeling” it, it’s time for a different approach. At Stride Forward Counseling, we help Maryland residents bridge the gap between their minds and their bodies.

Whether you are navigating complex trauma, chronic illness, or high-functioning anxiety, we provide a safe, somatic-informed space for you to finally settle.