Written by Taylor Lopez Boodooram, SSW

Somewhere along the way, many of us were taught to ignore the very things that make us human. Like the tightness in our chest, the lump in our throat, the way we clench our jaw without realizing it. Maybe you learned to “stay strong” no matter how much you were hurting. Or maybe you were praised for being the one who always kept it together, even when you were barely hanging on.

At Manaaki Mental Health, we want you to know:

There’s nothing wrong with you. Your body has just been speaking a language you were never taught to understand.

Somatic therapy offers a way to translate those messages. It’s not about fixing you. It’s about helping you feel safe, grounded, and at home in yourself.

What Is Somatic Therapy?

Somatic therapy is a body-centered therapeutic approach that focuses on the connection between your emotions, trauma, and physical sensations. The word “soma” means body, and this practice helps you notice and release what your body has been holding onto.

Rather than only talking about what happened to you, we tune into how your body remembers it. That memory might show up as tight shoulders, clenched fists, or a heaviness in your stomach. With the right tools and support, you can begin to shift those patterns, restore your sense of safety, and regulate your nervous system.

Why This Work Resonates Deeply With Women of Color

If you grew up in a culture where rest was rare, where vulnerability was unsafe, or where expressing emotion was seen as weakness, somatic therapy can feel like a breath of fresh air.

At Manaaki, we work with women of color who carry layers of stress and trauma that go beyond the personal. Many of us have never been given permission to pause, to ask ourselves what we need, or to feel without fear of judgment.

Somatic work helps us rewrite those messages. It allows you to reclaim your body as a place of safety and healing instead of simply surviving each day.

When Your Body Might Be Asking for Support

If you’ve felt “off” or overwhelmed but couldn’t quite put it into words, your body might be holding unprocessed stress. Here are a few signs we often see:

• Chronic tension in your jaw, shoulders, neck, or back
• A sense of disconnection or numbness
• Shallow breathing or breath-holding throughout the day
• Difficulty sleeping or waking up exhausted
• Feeling emotionally flooded or suddenly shutting down
• Digestive issues, headaches, or physical restlessness

These symptoms are your body’s way of communicating that it needs support, not something to be ignored or brushed off.

5 Gentle Somatic Techniques to Begin Reconnecting With Yourself

You don’t have to be in a therapy session to begin this healing work. Here are five techniques you can start using today. They’re gentle, accessible, and help strengthen the connection between your body and your emotions.

1. Orienting

Look around your space and name five things you see. Notice the colors, textures, and light. Choose one object that feels calming or familiar and focus on it for a few moments. This helps your nervous system realize it is safe in the present moment.

2. Vagus Nerve Breath

Breathe in slowly for four counts, then exhale gently for eight. Repeat this a few times. Longer exhales help activate the calming part of your nervous system and reduce internal tension.

3. Shake It Out

Stand up and gently shake your arms, legs, shoulders, or hips for 30 seconds. It might feel silly at first, but it can help release built-up adrenaline and bring ease back into your system.

4. Hand Over Heart

Place one hand on your chest and the other on your belly. Take a few slow, intentional breaths. Notice the rise and fall beneath your palms. This simple act can provide a sense of warmth, connection, and reassurance.

5. Somatic Journaling

Instead of writing about what you’re thinking, begin by noticing what you’re feeling in your body. You can ask yourself, “Where do I feel tension today?” or “What’s happening physically when I feel anxious or calm?” This kind of journaling builds awareness without judgment.

Healing Through the Body Is Cultural Work Too

For many women of color, healing is not just about managing stress. It’s about breaking intergenerational patterns and reclaiming what we’ve had to suppress in order to survive, like our emotions, our softness, our grief, our joy, and our right to take up space.

At Manaaki, we know that therapy must honor the whole of your lived experience. That includes your identity, your ancestry, your boundaries, and your brilliance. Somatic therapy allows you to hold space for all of it, gently, intentionally, and with care.

What to Expect in a Somatic Session at Manaaki

You won’t be rushed into anything or asked to go deeper than you’re ready for. Our sessions are consent-based, collaborative, and built on a foundation of emotional and physical safety.

Here’s what a typical somatic session might involve:

• Grounding techniques or guided breathing
• Naming and exploring body sensations in a nonjudgmental way
• Noticing how emotion shows up physically and where it may be stored
• Co-creating strategies to release tension and restore calm
• Building a toolbox of skills you can use outside of session

You are the expert of your experience. We are here to walk beside you, not lead for you.

You Deserve to Feel at Home in Your Body

Your healing doesn’t have to start with fixing or performing. It can start with a single breath. A softening. A pause.

If something in this post resonates with you, that’s your body speaking. And you’re allowed to listen.

At Manaaki Mental Health, we offer in-person sessions in Taylorsville, Utah, designed with women of color in mind. We believe therapy should feel like an exhale. A place where your full self is welcome and your body can begin to rest.

Ready to begin? We’re here when you are.

Manaaki Mental Health – Taylorsville, UT | In-Person & Telehealth Appointments Available