10 Ways Your Body Can Help Integrate a Big Experience
Life is full of big experiences—whether it’s the birth of your child, a profound psychedelic session, or navigating difficult transitions. These moments can push us to our edge, which may open the door for growth and transformation. As humans learn more about the connection between trauma, somatics, and the nervous system, we are unlocking new information about the important role our body plays in our capacity to be with and digest big experiences.
Somatic integration involves using your body to process, integrate, and make sense of profound experiences. The word “somatic” comes from the Greek word soma, meaning “body,” while integration refers to the process of embodying and understanding an experience on a deeper level. Together, somatic integration is about using the body as a powerful tool to ground, heal, and transform.
If you’ve struggled to connect with your body or feel overwhelmed by a big experience, you’re not alone. My post offers 10 nurturing and practical ways to integrate using your body, with gentle encouragement to meet yourself wherever you are.
1. Dance It Out
Movement is medicine. Dancing offers a way to move energy, reconnect with your body, and feel emotions. Whether it’s a group ecstatic dance or freestyle movement at home, dancing can help you move through emotions and energy that may feel stuck.
To help you get started, here’s an Integration Playlist on Spotify tailored to support your process—featuring soothing tracks and empowering beats to guide you through release and grounding. Listen Here.
2. Bodywork
Massage and body-oriented therapies like acupuncture can bring relief and help regulate your nervous system. Research shows the benefits of massage extend beyond physical relief, including stress reduction, improved sleep, and emotional processing.
A study published in the International Journal of Neuroscience highlights the impact of massage on reducing anxiety and enhancing mood. Acupuncture, too, has been shown to support energetic balance and emotional wellness—excellent tools for post-experience integration.
3. Breathwork
Breathwork has the power to transform your state of being and provide a sense of calm and grounding. One simple and effective breathwork technique you can try is called box breathing. Here's how it works:
Find a comfortable seated position or lie down, allowing your body to relax.
Close your eyes and take a moment to connect with your breath.
Inhale deeply through your nose to a count of 4, allowing your abdomen to expand fully.
Hold your breath for a count of 4, feeling the stillness within.
Exhale slowly through your nose or mouth to a count of 4, emptying your lungs completely.
Pause for a count of 4 before starting the next breath cycle.
Repeat this pattern for several minutes, focusing on the steady rhythm of your breath.
As you practice box breathing, allow yourself to be with the present moment, letting go of any tension or stress with each exhale. This simple yet powerful technique can help you find inner peace, balance your nervous system, and cultivate a deep sense of tranquility.
4. Time in Nature
Being in nature is one of the most grounding and healing practices available. Research from Frontiers in Psychology shows that spending time in natural settings lowers stress levels and improves feelings of well-being and clarity. Whether it’s a walk in the woods, a moment on the beach, or sitting under a tree in the park, nature invites us to reconnect with the world and ourselves.
5. Yoga and Stretching
Yoga or simple stretches help you reconnect with your physical body while releasing tension. Practices like yin yoga or restorative yoga are particularly beneficial when you’re seeking gentle integration. Allow each pose to open you up and create space in your mind and body.
6. Journaling with the Body
Combine the power of writing with somatic awareness. Sit quietly, place your hands on your body, and notice the sensations that come up. Then allow your body to guide your journal entries. For example, if you feel tightness in your chest, explore what emotions might be held there.
7. Micro-Movements
If dancing feels like too much, start small. Bring gentle movement into your daily routine with micro-movements like swaying, stretching your arms, or rolling your shoulders. These small actions can lead to greater connection and release without feeling overwhelming.
8. Somatic Training Resources
Sometimes it helps to have guidance. Books like Kimberly Ann Johnson’s Call of the Wild provide invaluable insights into somatic integration and tracking the wisdom of your body through nervous system repair. You can get the first chapter free here.
9. Use Your Voice
Your voice is powerful, both energetically and emotionally. Try singing, humming, chanting, or simply exhaling audibly. These vocal expressions can release pent-up energy and vibration while calming your system.
10. Loving Touch
Sometimes the simplest practices are the most powerful. Gentle self-touch, such as placing your hand on your heart and belly, can bring a sense of safety and connection. Or hug yourself! If you’re feeling overwhelmed, tapping can be a quick helpful tool. Caring touch from a trusting friend, lover, pet, or family member can also be supportive.
A Gentle Reminder
If connecting with your body feels difficult, take heart. This is a process that takes time, gentleness, and patience. Start small, meet yourself where you are, and know that every step is progress. My journey has taken years, and continues to deepen.
Your body already holds so much wisdom and resilience. Trust her process and allow yourself the space to integrate at your own pace. If you're feeling disconnected, you can lean on nature as an ally.
If any of these methods speak to you, try it out today. And remember, your body knows what she needs. Listen to her, care for her, and know you’re on the path to healing.
