Why Trauma Gets “Stuck” in the Body, And How SOFT Helps Release It
It’s a story every trauma therapist knows by heart: a client comes in with insight, resilience, and a long list of strategies from years of excellent therapy. They can describe their trauma in exquisite detail. They can name their triggers and recite every grounding exercise in the book. But when it comes to actually feeling different in their body—when it’s time to relax during intimacy, or breathe deeply without a surge of panic, or just feel at home in their skin—they hit a wall.
Maybe you’ve been that client yourself. You know your story. You’ve done the work. But your body still refuses to let go—tight, numb, restless, always bracing for the next shoe to drop. Sometimes, the old aches and fears even show up when life is good. And you wonder: “Why can’t I move on?” “Why does my body still act like I’m in danger when I’m not?” “Is something wrong with me?”
If any of this feels uncomfortably familiar, take heart: you’re not alone, and you’re not failing at healing. There’s a growing recognition—across neuroscience, somatics, and trauma therapy—that the body doesn’t just reflect what happened to us; it remembers and adapts at a deep, cellular level. Trauma isn’t just in your head. Sometimes, it’s written right into the tissues themselves.
In this post, we’ll explore why trauma gets “stuck” in the body, how your fascia (that incredible web of connective tissue) plays a central role, and why traditional therapy often doesn’t reach these hidden places. Most importantly, we’ll introduce you to SOFT (Somatic Oriented Fascia Therapy)—a trauma-informed, practitioner-only approach designed to help you (and your clients) finally access the kind of embodied freedom and presence that talk therapy alone can’t touch.
Ready to rethink what “healing” means? Let’s begin.
The Science of Trauma Storage: Body, Brain, and Fascia
Let’s start with the basics: trauma is anything that overwhelms your system’s capacity to cope—whether it’s a single acute event, years of chronic stress, or the slow drip of developmental or cultural adversity. When trauma hits, the body responds instantly. The heart races, the breath shallows, the muscles tense, and the nervous system flips into survival mode: fight, flight, freeze, or fawn.
But trauma isn’t just an event; it’s a physiological adaptation.
Nervous System 101: Surviving the Unsurvivable
Your brain’s number one job is to keep you alive. When it senses danger, it sends signals through the autonomic nervous system, triggering:
Fight/Flight: Muscles brace, energy surges, adrenaline spikes—get ready to act.
Freeze: If escape isn’t possible, the body may go limp, numb, or disconnected, conserving energy or playing dead.
Fawn: Sometimes, especially in relational or developmental trauma, the body adapts by pleasing, appeasing, or masking true needs to maintain connection or safety.
In the best-case scenario, the threat passes, and your body returns to baseline. But trauma—especially when it’s repeated, inescapable, or minimized—often leaves the body stuck in survival mode, long after the actual danger is gone.
Polyvagal Theory: The Science of Safety (and Stuckness)
Polyvagal Theory (thank you, Dr. Stephen Porges) adds another layer of insight. It shows how our states of safety, danger, and shutdown are reflected not just in our thoughts or feelings, but in our physiology—our breath, heart rate, muscle tone, and, yes, our connective tissue. When we’re in a state of social engagement and safety, our bodies are open, responsive, and capable of pleasure, curiosity, and connection. When threat is detected, everything tightens, preparing for action—or, if escape isn’t possible, withdrawal.
Fascia: The Tissue Where Memory Lives
Enter fascia: the body’s connective tissue web, linking every muscle, bone, nerve, and organ. Fascia isn’t just physical scaffolding—it’s a sensory organ, alive with receptors and constantly adapting to your experiences. When the nervous system signals danger, the fascia responds by contracting, thickening, and bracing. If the threat persists or recurs, these changes can become chronic, leading to a sense of “stuckness” that talking, analyzing, or willing yourself to relax can’t always fix.
In short: trauma becomes biology. The body learns to survive—and sometimes, it doesn’t know how to stop.
How Trauma Shows Up in the Fascia
So, what does it look like when trauma gets stuck in the fascia? Let’s get practical.
Fascial Contraction: The Body’s Protective Armor
When you experience a threat (real or perceived), your fascia responds in a split second:
Contraction: The tissue tightens, sometimes wrapping muscles or organs in an extra layer of “protection.”
Thickening: Over time, repeated bracing causes fascia to become denser and less flexible.
Adhesion: Layers of fascia can stick together, making movement—and even feeling—more difficult.
Dehydration: Stressed fascia loses its natural hydration, leading to a sticky, glue-like consistency.
These adaptations are brilliant for short-term survival. They help you brace, shield vital areas, and shut down unnecessary sensation or emotion. But in the long run, they become a cage—a kind of “emotional armor” that blocks pleasure, rest, intimacy, and even basic comfort.
Signs Trauma Is Stuck in the Fascia
Chronic pain or tension (especially in the jaw, shoulders, chest, hips, pelvis, or throat)
Numbness or dissociation (parts of the body that feel “offline” or disconnected)
Difficulty relaxing even in safe situations (restlessness, insomnia, hypervigilance)
Sexual pain or shutdown (pelvic pain, inability to feel pleasure, shutting down during intimacy)
Sudden emotional releases during movement, massage, or bodywork (tears, memories, anger, relief)
Feelings of “carrying the world” in your body or being unable to “let go,” no matter how much you talk about it
Real Stories, Real Bodies
Let’s make this concrete:
A client, Maya, comes to therapy after a sexual assault. She’s worked through the trauma cognitively, but her pelvis feels locked, numb, and painful during intimacy. No amount of talking changes her body’s refusal to soften.
Another client, Jamila, a physician who’s experienced years of medical racism and dismissal, feels chronic, unexplained pain throughout her body. The tension seems to move around—today it’s her neck, tomorrow her back, then her jaw.
Alex, a nonbinary autistic client, reports “shutting down” and feeling completely numb whenever their partner tries to initiate touch. They want to connect, but their body just won’t cooperate.
In all these cases, the body is holding on—even when the mind is ready to let go.
Why Trauma Stays “Stuck” Despite Insight
So why can’t we just “think” our way out of these patterns? Why isn’t self-knowledge enough?
The Limits of Top-Down Healing
Most traditional therapy focuses on the brain: changing thoughts, processing memories, learning new coping strategies. This is invaluable—but trauma is stubborn. Insight is necessary, but not always sufficient. Here’s why:
Tissue-level adaptation: Fascia literally changes in response to threat. It doesn’t always “reset” just because you understand what happened.
The mind-body split: Many trauma survivors learned to disconnect from their bodies as a way to survive. Even when the mind feels safe, the body may still be waiting for the other shoe to drop.
“Just relax” doesn’t work: Telling someone to relax or think positive is like telling a locked door to open without the key. The body needs more than permission—it needs an invitation, safety, and time.
Self-Blame and “Why Am I Still Like This?”
This is where shame sneaks in. “I’ve done so much work. Why am I still stuck?” “Maybe I’m broken.” “Maybe I just need to try harder.” But the reality is that your body isn’t being difficult—it’s being wise. It learned to protect you, and it will only let go when it truly believes it’s safe.
Consent, Safety, and Embodied Awareness
Here’s where the paradigm shifts—from “fixing” or “forcing” the body, to honoring its wisdom.
Trauma-Informed Principles: Safety First, Always
Healing trauma at the tissue level requires:
Consent: Not just once, but in every moment. The body’s yes or no is always valid, and can change at any time.
Safety: The nervous system and fascia need to feel safe before they can let go. No amount of willpower can override biology.
Embodied Awareness: This means tuning in to the subtle cues—tingling, warmth, numbness, tightness—and allowing them to be there without rushing to change them.
Micro-Boundaries and Moment-to-Moment Choice
One of SOFT’s core philosophies is that micro-boundaries—tiny shifts in movement, posture, or sensation—are often more powerful than big, dramatic interventions. When clients learn to listen for these small cues (“I want to wiggle my toes,” “My body needs to sit differently,” “I feel safer with a pillow on my lap”), they begin to rebuild trust between mind and body. This trust is the real gateway to release.
SOFT™: A Pathway to Releasing Trauma from the Body
SOFT (Somatic Oriented Fascia Therapy) was developed to address exactly these challenges—a method designed not for the general public, but for clinicians, sex therapists, and somatic practitioners committed to trauma-informed, fascia-centered healing.
Important Note: SOFT is a professional modality. Its tools, frameworks, and interventions are taught only through certification training. While we share information and inspiration here, actual SOFT practice should only be done with a certified SOFT practitioner or as part of practitioner-level education.
What Makes SOFT Different?
Fascia is the focus: SOFT treats fascia as the primary site of trauma storage and healing, integrating science, clinical wisdom, and somatic practices.
Consent and safety are non-negotiable: Every step is trauma-informed, moment-to-moment, and led by the client’s body—not the practitioner’s agenda.
Cultural humility and accessibility: SOFT is designed for all bodies, especially those at the margins—neurodivergent, queer, BIPOC, disabled, and others often overlooked in mainstream models.
Cyclical healing, not a one-and-done process: The four core stages—Sensing, Opening, Feeling, Transformation—create a map for working with the body at its own pace.
The Four SOFT Stages: An Overview
Sensing: Establishing body awareness and safety, noticing what’s present in the fascia without trying to change it.
Opening: Gently inviting release in fascial tissue, always guided by the client’s comfort and readiness.
Feeling: Attending to emotions, memories, or sensations that arise as the tissue softens—never rushing, always titrating for integration.
Transformation: Integrating new patterns of safety, pleasure, and presence into daily life, relationships, and sexuality.
A Client Journey: From Stuck to Embodied Agency
Let’s revisit Alex, the nonbinary autistic client. In SOFT, their practitioner worked slowly, prioritizing sensory accommodations and ongoing consent. Instead of pushing for emotional breakthroughs, they focused on what Alex’s body wanted—noticing micro-boundaries, naming sensations, and moving at a pace that felt safe. Over time, Alex reported less shutdown, greater comfort with touch, and even moments of pleasure—results that years of traditional talk therapy had never unlocked.
Why Practitioner Training Matters
The nuance, pacing, and safety required for SOFT’s work are not DIY skills. Certified SOFT practitioners are extensively trained to recognize trauma responses, adapt for different bodies and backgrounds, and ensure that all interventions are truly supportive—not overwhelming. This is why we do not recommend “trying SOFT at home” or using these methods without certification. Healing is too precious to risk.
Practical SOFT-Inspired Tools for Getting Unstuck
While the heart of SOFT belongs to certified practitioners, there are ways to begin building embodied awareness and safety in your own body. These are not “SOFT sessions”—think of them as ways to start the conversation with your fascia, preparing for deeper work with a professional.
1. Gentle Body Scans with a Fascial Focus
Settle somewhere comfortable. Without judgment, notice where your body feels tight, loose, numb, or alive. Instead of asking, “How do my muscles feel?” try, “What’s happening in the tissues just beneath my skin?” If anything feels overwhelming, return your focus to your breath or a safe sensation, like your feet on the floor.
2. Micro-Movements and Self-Permission
Give yourself permission to make the tiniest shift for comfort—uncross your legs, press your feet into the ground, or let your shoulders drop. These micro-movements are powerful messages of self-care and autonomy.
3. Journaling and Self-Reflection
After exploring body awareness, jot down what you noticed. Did a memory, emotion, or surprising sensation surface? There’s no right or wrong—just curiosity.
4. Know When to Reach Out
If body-based work brings up discomfort, confusion, or strong emotion, that’s a sign you’d benefit from professional support. SOFT practitioners are trained to walk with you at your pace, honoring every layer of your story and your body’s wisdom.
Frequently Asked Questions about Trauma & Fascia Release
Can trauma really live in my tissue?
While trauma isn’t “stored” like a file in your computer, it absolutely creates adaptations in your fascia and nervous system. These patterns are real, measurable, and changeable with the right support.
Is fascia work safe if I have a trauma history?
When practiced by certified, trauma-informed professionals, fascia-focused therapy is both safe and effective. Consent, pacing, and attunement are essential.
How do I know if I’m ready for fascia-focused therapy?
If you’re feeling stuck, disconnected, or unable to relax despite understanding your trauma, it may be time to explore SOFT with a certified practitioner. You don’t have to “fix yourself” before starting—readiness is about curiosity and safety, not perfection.
What if I feel nothing at first?
Numbness, disconnection, or uncertainty are normal and valid responses. SOFT practitioners are trained to meet you exactly where you are, at your body’s own pace.
Resources and Next Steps
Find a SOFT Practitioner: Visit somaticorientedfasciatherapy.com for certified providers.
Training for Clinicians: Interested in bringing SOFT to your practice? Explore our multi-level certification pathway.
Further Reading & Support: Sign up for our newsletter, listen to our podcast, or join a workshop for foundational insights.
Community: Healing happens in relationship. Whether you’re a client or a practitioner, you’re welcome here.
If you’re feeling stuck in your body, please know: it’s not your fault, and you’re not alone. Trauma leaves marks that talking can’t always erase, but with the right support—rooted in consent, cultural humility, and deep respect for your body’s wisdom—healing is possible. SOFT exists to bridge the gap between mind and body, offering hope to those who’ve been told “it’s all in your head.”
If you’re a clinician seeking a science-backed, embodied, and truly inclusive approach, our certification pathway is open to you. If you’re a client, you deserve care from someone who recognizes that your story is written in your tissues—not just your thoughts.
Ready to take the next step? Visit our website, connect with a certified practitioner, or reach out with your questions. Your healing journey is uniquely yours—and SOFT is here to support every step.
Copyright © Dr. Misty Gibson 2025. All rights reserved. For more on SOFT, trauma-informed fascia therapy, and embodied healing, visit somaticorientedfasciatherapy.com.
