In an Unspoken Voice Summary

“Your body knows the way back to inner peace, if you listen. Trauma does not have to define your life.”

1. Trauma Lives in the Body

Trauma isn’t just a mental or emotional experience — it lives in the body. When faced with a traumatic event, your nervous system spikes into fight or flight mode to protect you. But sometimes this activation gets stuck, even after the threat has passed. Physical sensations, like a pounding heart or shallow breaths, are ways trauma manifests itself, continuing to influence how you feel and react long afterward.

Peter Levine observed these patterns both in humans and animals. In his research, he noticed that, unlike humans, prey animals physically release their trauma through shaking or trembling after escaping a predator. Instead, humans tend to suppress these instincts, allowing the traumatic response to remain unresolved in the body, which can lead to chronic stress or shutdown over time.

For example, people with unresolved trauma may experience symptoms like insomnia, anxiety, low energy, or even chronic pain. These lingering physical and emotional signals are the body’s way of trying to process a past event. Levine argues that reconnecting with these sensations is the key to finding balance again.

Examples

• Gazelles, after escaping predators, release trauma by physically trembling — a natural reset for their nervous systems.
• A person overstressed by prolonged work-related challenges might experience tension held in their shoulders for months.
• Chronic digestive issues, often linked to unresolved stress and trauma, highlight the physical hold trauma can have.

2. The Nervous System Has Built-In Responses

Levine builds on Stephen Porges' polyvagal theory, explaining how the nervous system reacts to danger. The body’s survival responses — fight, flight, or freeze — are automatic, stemming from primitive parts of the brain. While these reactions are necessary for immediate survival, they can cause problems when they remain active without resolution.

When trauma isn't processed, the nervous system stays in a hypervigilant state, as though the danger is still present. On the flip side, some people may shut down completely, losing their sense of emotional and physical connection. Both of these reactions are survival strategies gone awry, keeping individuals from fully living in the present.

Maria, one of Levine’s clients, exemplified this. She was stuck in fight-or-flight mode years after a traumatic childbirth. Through her work with Levine, she learned to notice where the tension settled in her body — her eyes and jaw. This awareness, along with gentle exercises, allowed her nervous system to relax over time.

Examples

• A child who experienced bullying might grow up hyper-alert, always scanning for threats even in safe settings.
• After a car accident, a driver may find their body tensing every time they hear sirens.
• Someone who has shut down emotionally may struggle to participate in social situations, avoiding connection entirely.

3. Somatic Healing: Listen to Your Body

Somatic healing reconnects you with your body’s signals to process trauma. Levine highlights the importance of “tuning in” to subtle physical sensations. By focusing on what the body feels, you can unlock trapped energy and allow it to release, creating space for healing.

Three methods are central to this practice: pendulation, where you move between feelings of discomfort and comfort to build resilience; titration, which involves carefully managing arousal levels to avoid overwhelm; and interoception, which emphasizes paying attention to internal sensations like heartbeats or muscle tension. By gently tending to these signals, individuals can regain their sense of safety.

Tracking even small feelings like tingling toes or a soft flutter in your chest can lead to breakthroughs. These sensations signal that the nervous system is beginning to shift. Levine’s client, for instance, noticed subtle tremors in her legs as she worked through her trauma, marking progress one small step at a time.

Examples

• A trauma survivor intentionally shifts their attention between a tense chest and relaxed hands, practicing pendulation.
• Controlled breathing reduces overwhelming sensations of panic during titration.
• Interoception helps someone connect with their body by noticing their racing heart instead of ignoring it.

4. Movement Unlocks Stuck Energy

Physical movement helps free the trapped energy of trauma. The body often holds onto unfinished defensive actions, which can feel like tension or stiffness. Mindful, intentional movement allows these energies to release, supporting the nervous system's natural rebalancing.

Levine encourages slow, exploratory motions, such as swaying or stretching based on what intuitively feels right. Movements like trembling or shaking, which might happen naturally, are also part of the body's healing process. Activities like deep breathing or even singing can enhance this movement by involving the diaphragm and other muscles.

For instance, vocal toning, which involves making vowel sounds, can help release energy locked in the throat or chest. Levine suggests exhaling deeply and letting the sound ripple through the body, facilitating a feeling of relaxation and ease.

Examples

• A person dealing with grief might find relief by gently rocking back and forth during moments of sadness.
• Someone feeling tense before a presentation could shake their hands and knees to loosen pent-up nervous energy.
• Humming or softly chanting creates soothing vibrations in the throat and chest.

5. Small Sensory Changes Create Big Shifts

Healing trauma isn’t about making big leaps; it’s about noticing small sensations. By focusing on even the faintest feelings, like warmth in the chest or a gentle shiver, trauma survivors can begin to connect back to themselves. This re-establishes a sense of agency over their experience.

As sensation returns, these small shifts enable people to witness the body’s natural ability to regulate itself. Levine often encourages his clients to stay present with sensations, however small, without judgment. Over time, this practice can melt the numbing or dissociation trauma leaves behind.

Interoception serves as the foundation for this. For example, a survivor who notices the prickling sensation of sweat during a tense moment may choose to pause and take a calming breath. This small action interrupts the cycle of overwhelm and builds confidence in managing sensations as they occur.

Examples

• A soft tingling in the feet signals a nervous system starting to relax during a mindfulness exercise.
• Blinking slowly helps a trauma survivor reconnect with and soothe tension held around the eyes.
• Feeling the warmth of a hand on the belly during breathwork helps anchor someone in the present.

6. Compassion Supports the Process

Levine emphasizes the importance of kindness and care throughout the healing journey. Trauma recovery is not a linear or speedy process, and practicing self-compassion makes space for growth. This means accepting where you are, celebrating progress, and giving yourself grace during setbacks.

He advises creating daily rituals for self-care to support the nervous system. Rest, nourishing foods, time in nature, and creative outlets like art or music all help reawaken the sense of vibrancy trauma often suppresses. Building these routines provides grounding through the highs and lows of healing.

For example, taking walks in a quiet forest or journaling at the end of the day offers solace. These practices nourish emotional healing in ways that complement somatic exercises, reminding individuals they are more than their trauma.

Examples

• A trauma survivor takes daily walks outdoors, soaking in the calming effects of sunshine and fresh air.
• Journaling becomes a safe outlet for emotions, allowing reflection without judgment.
• Taking time to cook a healthy meal becomes part of a nourishing self-care routine.

7. Professional Support Enhances Healing

While somatic practices are powerful, Levine stresses the importance of working with trauma-aware professionals for deeper guidance. Therapists and bodyworkers help pace the healing process, titrate intensity, and create a safe container for emotions as they arise.

These professionals often assist in identifying trauma patterns that individuals might miss on their own. Whether through talk therapy or bodywork, they provide a steady presence, helping people process difficult emotions while avoiding overwhelm. Having a trusted guide ensures the healing process feels manageable and supportive.

Levine’s sessions with Maria illustrate this. Through his personalized support, she felt safe exploring the physical sensations of her trauma, making progress that felt too daunting to achieve alone.

Examples

• A counselor offers affirming words when feelings of overwhelm arise during a therapy session.
• A licensed massage therapist works with someone to release tension while respecting emotional boundaries.
• A psychiatrist helps regulate severe symptoms with temporary medication alongside somatic practices.

8. Healing Requires Patience

Healing trauma takes time, and progress often occurs subtly. It’s important to avoid self-judgment during this process and to allow yourself to progress at your own pace. Levine encourages celebrating small victories, like moments of calm or connection, rather than focusing on an end goal.

There’s no “quick fix” for recovering from trauma. Instead, the winding healing path may bring unexpected breakthroughs alongside setbacks. What matters most is staying committed to the process with patience and persistence.

For example, simply feeling more grounded one day than the last is a win. A few seconds of steady breath during a panic moment might not seem like much but is a vital step toward balance.

Examples

• Someone who experiences a fleeting moment of joy after months of sadness recognizes it as progress.
• A person with chronic pain notices a lighter sensation in their hands as they practice mindfulness.
• Releasing tears during a gentle massage becomes a signal of inhibited emotions finding release.

9. Transformation is Possible

Trauma can feel like a permanent weight, but Levine assures readers it doesn’t have to define their lives. With the right approaches and support, individuals can transform their suffering into a source of strength. By reconnecting with the body and embracing its innate wisdom, they can rediscover the joy and vitality trauma suppressed.

Through consistent practice and self-awareness, people move toward a greater sense of freedom. They learn to integrate past experiences in ways that no longer hold them back. The body leads the way, showing that even in adversity, resilience and healing are always possible.

Maria’s eventual lighthearted smile during her sessions with Levine marked the culmination of her journey. Her once-migraine-ridden and tense body had released the past, allowing her to live vibrantly.

Examples

• A trauma survivor who once avoided social events finds themselves engaging with friends again in meaningful ways.
• Feeling safe and calm during a stressful situation for the first time in years signals lasting change.
• A new sense of creativity or purpose blossoms as someone feels freer than before.

Takeaways

1. Set aside daily time to tune into your body through mindful breathing, gentle movement, or interoception practices.
2. Build self-care routines that nourish your nervous system, like nature walks, creative outlets, or listening to soothing music.
3. Seek professional support for trauma recovery to ensure your progress is safe and sustainable, especially during intense emotions.