Somatic Experiencing (SE)

What is Somatic Experiencing (SE)?

A body-centered trauma therapy that helps release 'stuck' survival energy by tracking physical sensations, completing interrupted fight/flight/freeze responses, and restoring nervous system regulation.

Is there evidence for it?

How do you do Somatic Experiencing (SE)?

1. 1.Practice body scanning: close your eyes and slowly scan from head to feet, noting any sensations — tightness, warmth, tingling, numbness — without trying to change them
2. 2.Learn pendulation: when you notice a distressing sensation, gently shift attention between the uncomfortable area and a place in your body that feels neutral or pleasant, oscillating between the two
3. 3.Use titration: approach difficult memories or emotions in small doses, like turning a dial up slowly; if activation increases, return to your 'resource' (a safe memory, supportive sensation, or grounding technique)
4. 4.Practice the Voo breath: make a deep 'Voo' sound on the exhale (like a foghorn) to activate the vagus nerve and shift from sympathetic to parasympathetic nervous system activation
5. 5.Work with a certified SE practitioner (SEP) for trauma processing; self-practice is best for building body awareness and daily regulation between sessions

How long does it take?

15-20 min/day for self-practice; 1 hour/week with practitioner.

Is it hard to start?

medium.

This is one entry from the library Shift matches against. It is general information, not advice about you, and nothing on this page came from anyone's conversation.