The body holds onto stress and trauma long after the mind has processed it. This is why traditional talk therapy alone isn’t always enough to fully heal—the nervous system, muscles, and fascia also store tension and emotional imprints.
Gentle stretching can be a key part of somatic healing, as it helps release stored tension, reset the nervous system, and restore a sense of safety in the body. Through slow, intentional movement, we allow ourselves to reconnect with areas that have held onto pain and begin to let go in a way that feels safe and supportive.
How stress responses impact the body
When the body experiences trauma or chronic stress, it activates one of four stress responses:
🔹 Fight – The body prepares for battle, increasing muscle tension, heart rate, and alertness. This can lead to chronic tightness in the jaw, shoulders, and fists.
🔹 Flight – The body is ready to run, increasing adrenaline and shallow breathing. Over time, this can cause chronic anxiety, restless legs, and difficulty relaxing.
🔹 Freeze – The body shuts down to protect itself, leading to dissociation, numbness, and fatigue. Many who freeze experience chronic pain, stiffness, or disconnection from their body.
🔹 Fawn – The body seeks safety by people-pleasing, ignoring personal needs, and prioritizing others. This can manifest as tension in the throat, chest, and gut.
Even if we rationally “know” we are safe, our body may still be holding onto these reactions. Stretching helps release these stored patterns and signals to the brain that it is safe again.
How gentle stretching supports somatic healing
1️⃣ Releases stored tension
Holding a gentle stretch—especially in areas like the hips, shoulders, and spine—allows the nervous system to soften and let go of long-held tension.
2️⃣ Activates the parasympathetic nervous system
Slow, intentional stretching shifts the body from fight-or-flight (sympathetic) to rest-and-digest (parasympathetic) mode, reducing anxiety and stress.
3️⃣ Increases body awareness
Somatic healing focuses on tuning into sensations in the body, and stretching is a simple way to reconnect with areas that feel tight, numb, or tense.
4️⃣ Improves breath awareness & flow
Deep breathing during stretching oxygenates the body, releases tension, and retrains the nervous system to feel calm and safe.
5️⃣ Encourages emotional release
Ever felt emotional after stretching? Certain areas of the body, like the hips, lower back and chest, hold onto stress and emotion, allowing for deep release.
Stretching & faith-based healing
For those who integrate faith into their healing journey, stretching and mindful movement can be a form of prayerful embodiment. The Bible often references the connection between the temporary body and eternal spirit:
📖 “Be still, and know that I am God.” — Psalm 46:10
(Stillness allows the body to release stress and tune into God’s presence.)
📖 “A joyful heart is good medicine, but a crushed spirit dries up the bones.” — Proverbs 17:22
(Emotions directly impact physical health—movement can be medicine.)
✨ Faith-Based Somatic Practices:
- Breath prayer – inhale God’s peace, exhale stress.
- Supported stretching with scripture – hold a stretch while meditating on a Bible verse that speaks to your heart.
- Grounding stretch – practice gentle forward folds or child’s pose while focusing on feeling rooted and safe in God’s presence.
- Laying hands on tense areas – placing hands on the heart, belly, or shoulders while speaking words of healing.
Final thoughts
Gentle stretching is more than just movement—it is a pathway to releasing what the body has held onto and restoring a sense of peace. Whether through a deep hip stretch, mindful breathwork, or a full-body release, integrating these practices into your healing journey can create lasting transformation.
💛 Your Next Step:
- Try a gentle stretch today and notice where your body holds tension.
- Pay attention to how breath and movement shift your emotions.
- If you feel called, invite faith-based intention into your movement practice.
✨ Healing isn’t just about the mind—it’s about the body, too.
Photo by Carl Barcelo on Unsplash