How Difficult Emotions Hide in the Body (and How to Release Them)

We’ve all heard phrases like “carrying the weight on your shoulders” or “a pit in your stomach.” These aren’t just figures of speech—they reflect a truth that somatic psychology has been studying for decades: our bodies hold our emotions. When feelings like grief, anger, or fear don’t get fully processed, they can linger in the body as tension, pain, or even illness.

In this post, we’ll explore how emotions become “stored” in the body, why it happens, and what techniques can help you gently release them.

What Is Somatic Psychology?

Somatic psychology is a branch of therapy that views the mind and body as inseparable. While traditional talk therapy focuses mainly on thoughts and feelings, somatic therapy brings the body into the conversation.

Pioneers like Wilhelm Reich noticed that unresolved emotions often show up as chronic muscle tension—what he called “body armor.” Pierre Janet, another early psychologist, described how traumatic memories can bypass our conscious mind but live on in the body as physical symptoms.

In short, somatic psychology teaches us this: if emotions don’t find a way out through expression, they may find a home in our muscles, posture, and nervous system.

How Emotions Get “Stored” in the Body

Here are three key ways difficult emotions can hide in our physical systems:

1. Muscular Tension and “Body Armor”

When we suppress feelings, the body often tightens up. Think of a clenched jaw during anger or hunched shoulders under stress. Over time, these protective contractions can become chronic, forming a kind of armor that locks emotions inside.

2. Nervous System Imprints

Our autonomic nervous system is wired to keep us safe. During trauma, it activates fight, flight, or freeze. But if the survival response doesn’t get to finish—like when we’re unable to run or fight back—the body can get stuck in high alert (anxiety, racing heart, hypervigilance) or shutdown (numbness, dissociation). The nervous system literally keeps reacting as if the danger is still there.

3. Unfinished Emotional Responses

Somatic expert Peter Levine describes trauma as “an incomplete biological response to threat.” That unfinished energy can get “frozen” in the body, showing up as chronic pain, digestive issues, or overwhelming startle reactions. In this sense, the body is holding onto the story long after the mind has moved on.

Techniques to Release Stored Emotions

The good news is that our bodies also hold the key to healing. Somatic therapies use gentle, body-based methods to help us reconnect, feel, and release what’s been stored.

Somatic Experiencing (SE)

Created by Peter Levine, SE helps people slowly revisit body sensations tied to trauma, without overwhelming themselves. By alternating between calm states and small doses of activation, the nervous system can finally discharge the “stuck” survival energy—often through shaking, tears, or a deep sigh of relief.

Body Scanning

A simple yet powerful practice: you bring awareness to different parts of your body, noticing tension, numbness, or pain. This mindful attention helps reveal where emotions may be hiding and can start the process of softening those areas.

Breathwork

Breathing is the bridge between body and mind. Practices like slow diaphragmatic breathing calm the stress response and create space for feelings to emerge. Sometimes, a single deep breath can unlock a wave of emotion that’s been waiting to be released.

Movement and Dance Therapy

Moving the body—whether through stretching, shaking, or dance—helps emotions flow again. Movement bypasses the analytical mind, allowing expression in a raw and nonverbal way. Many people find relief from simply shaking out their arms, stomping their feet, or letting their body “speak” through dance.

The Takeaway

Our bodies are storytellers. They remember the heartbreaks, the fears, and the moments when words weren’t enough. Somatic psychology shows us that healing isn’t just about thinking differently—it’s about feeling differently in the body.

By tuning in to our breath, posture, and sensations, we give difficult emotions the chance to complete their journey and finally let go.

If you’ve ever felt that your body “remembers” what your mind has tried to forget, know this: with patience and gentle practice, it is possible to release that hidden weight and reclaim your freedom.

Try It Yourself: 3 Quick Somatic Practices

You don’t need to be in a therapy office to start exploring this mind-body connection. Here are three practices you can try today:

1. 3-Minute Body Scan

   • Sit or lie down comfortably.

   • Close your eyes and slowly bring attention to your head, then move down through your face, jaw, neck, shoulders, chest, belly, and legs.

   • Simply notice any sensations (tightness, warmth, heaviness) without judgment.

   • End by taking a deep breath and letting your body soften a little more.

2. Grounding Breath

   • Place one hand on your belly and one on your chest.

   • Inhale slowly through your nose for a count of 4, letting your belly rise.

   • Hold for 2 counts, then exhale gently through your mouth for a count of 6.

   • Repeat 5–10 rounds. Notice if your body feels calmer or more open afterward.

3. Shake It Out

   • Stand with your feet hip-width apart.

   • Gently start shaking your hands, then arms, shoulders, torso, and legs.

   • Keep shaking for 1–2 minutes, letting yourself move freely.

   • Pause, take a deep breath, and notice how your body feels—lighter, tingling, maybe even emotional.