Depression, commonly approached as a cognitive or neurochemical disorder, takes on new dimensions when viewed through the lens of Somatic Experiencing (SE). This body-centered therapeutic approach, developed by trauma specialist Dr. Peter Levine, offers a distinctive understanding of depression as a physiological response pattern with deep connections to our evolutionary survival mechanisms. By recognizing depression’s somatic components, SE provides unique pathways toward restoring the natural vitality and engagement that depression diminishes.

The Somatic Understanding of Depression

From an SE perspective, many forms of depression represent the body’s prolonged activation of immobilization responses—ancient survival mechanisms governed primarily by the dorsal branch of the vagus nerve. While temporary immobilization can be adaptive in certain threatening situations (particularly when active defenses like fight or flight aren’t viable), depression emerges when these states become chronic and disconnected from immediate environmental demands.

Depression as Dorsal Vagal Dominance

According to polyvagal theory, developed by Dr. Stephen Porges and incorporated into SE practice, the autonomic nervous system has three primary organizational networks that evolved sequentially:

1. The Dorsal Vagal Complex: The most primitive branch, promoting immobilization, energy conservation, and disconnection when facing overwhelming threat
2. The Sympathetic Nervous System: Supporting mobilization for active defense through fight or flight responses
3. The Ventral Vagal Complex: The most evolutionarily recent network, supporting social engagement, connection, and regulated calm states

Depression often involves dominance of the dorsal vagal complex, characterized by:

Reduced energy and metabolic rate Withdrawal from social engagement Diminished muscle tone

Dampened emotional responsiveness Compromised digestive function

A sense of heaviness, numbness, or disconnection

Perception of the environment as lacking in meaningful stimuli Difficulty accessing motivation or pleasure

This dorsal vagal dominance represents not a pathological breakdown but an organized physiological strategy—one that evolved to help organisms survive catastrophic situations by conserving resources and reducing risk through immobilization and disengagement.

The Adaptive Origins of Depressive Responses

Understanding depression’s evolutionary functions helps destigmatize the experience while providing insights for treatment. Immobilization responses that resemble depression served several adaptive purposes for our ancestors:

1. Conservation of Resources: In situations of scarcity or when efforts toward goals repeatedly failed, dorsal vagal activation reduced energy expenditure, helping organisms survive until conditions improved
2. Predator Survival: When escape from predators was impossible, immobility (playing dead) could prevent attack or minimize injury
3. Social Submission: In hierarchical social species, displays of defeat and withdrawal helped prevent further aggression from dominant members
4. Wound Recovery: Following injury, immobilization supported healing by minimizing movement and redirecting energy to recovery processes
5. Environmental Isolation: During harsh environmental periods (like winter), reduced activity and metabolism improved survival chances

Depression-like states, therefore, aren’t errors or weaknesses but sophisticated survival adaptations that become problematic only when chronically activated in situations where they no longer serve their original purpose.

Depression’s Relationship to Thwarted Defensive Responses

SE particularly emphasizes how depression often emerges from thwarted defensive responses—situations where natural fight or flight impulses were overridden, suppressed, or rendered ineffective. When the body mobilizes defensive energy but cannot discharge it through effective action, this undischarged activation can eventually collapse into a dorsal vagal state.

Common scenarios contributing to this pattern include:

Childhood environments where emotional expression was punished or neglected Situations of inescapable trauma where self-protective responses were impossible Chronic stress where efforts to change circumstances repeatedly failed Environments where authentic self-expression was consistently thwarted

Early attachment relationships that required suppression of needs and emotional responses

In these contexts, depression represents not merely “giving up” but a complex neurophysiological adaptation to perceived helplessness—the body’s attempt to manage overwhelming situations by shifting into a conservation mode when active responses seem futile.

Key Somatic Markers of Depression

Beyond psychological symptoms, depression manifests through distinctive physical patterns that SE practitioners recognize and address:

1. Collapsed Posture and Restricted Breath

Depression typically involves a characteristic postural collapse—shoulders rounded forward, chest caved in, head slightly down, and spine curved. This posture physically restricts the breath, limiting it primarily to shallow upper-chest breathing rather than full diaphragmatic expansion. This breathing pattern further reinforces the depressive state by reducing oxygen intake, limiting energy production, and restricting the movement of emotional energy through the body.

2. Hypotonic Musculature

Unlike anxiety states, which often feature hypertonic (excessively tense) muscles, depression frequently manifests as hypotonic musculature—diminished muscle tone and responsiveness. This reduced muscle activation contributes to the sensation of heaviness and effort that characterizes depression. Even simple movements may require conscious effort rather than flowing naturally.

3. Diminished Interoception

Depression often involves reduced interoceptive awareness—difficulty sensing and differentiating internal bodily states. The body may feel numb, distant, or perceived only in vague, undifferentiated ways. This diminished interoception makes it difficult to access the embodied cues that naturally guide motivation, pleasure-seeking, and self-care.

4. Compromised Defensive Orienting

Healthy nervous system functioning includes continual subtle orienting toward stimuli that might represent either opportunity or threat. In depression, this orienting response becomes diminished—the sensory systems technically register environmental stimuli, but the internal response that would normally categorize these stimuli as meaningful is suppressed. This contributes to the sense that the world lacks vibrancy or significance.

5. Disrupted Self-Regulatory Rhythms

Depression frequently disrupts the body’s natural rhythmic functions—sleep-wake cycles, hunger-satiety patterns, activity-rest fluctuations, and social engagement-solitude balances. These disrupted rhythms further reinforce depressive physiology by compromising the body’s regulatory capacities and increasing allostatic load (the physiological cost of adaptation to stressors).

Somatic Experiencing Approaches to Depression

SE offers distinctive approaches to working with depression that complement traditional treatments by addressing its physiological underpinnings:

1. Supporting Incomplete Defensive Responses

A cornerstone of SE work with depression involves identifying and gently supporting the completion of thwarted defensive responses that may underlie the depressive state. This process includes:

Tracking subtle activation that emerges when discussing situations related to the onset of depression Noticing impulses toward movement or self-protection that may arise

Supporting micro-movements that allow defensive responses to begin completion Working with imagined completion of protective actions that were previously impossible Titrating this process carefully to prevent overwhelm or further collapse

As these incomplete responses find pathways toward resolution, the system often naturally shifts away from dorsal vagal dominance toward more flexible autonomic states.

2. Restoring Active Orientation Responses

SE practitioners recognize that depression involves compromised orientation to novelty and potential reward. Interventions focus on gradually restoring these natural orienting responses through:

Guided tracking of environmental stimuli that might naturally evoke interest Supporting subtle head and eye movements that follow natural orienting impulses

Identifying and amplifying flickers of curiosity or interest when they spontaneously emerge Creating manageable novel situations that activate orienting without overwhelm

Gradually expanding the range and intensity of stimuli that evoke active orientation

As orientation responses become more active and fluid, the system begins registering more environmental opportunities for engagement, gradually counteracting the perceptual narrowing characteristic of depression.

3. Supporting Autonomic State Transitions

Depression often involves difficulty transitioning between autonomic states, particularly moving from dorsal vagal immobilization to more activated and engaged states. SE supports these transitions through:

Identifying current autonomic state with precision through observable markers Noticing natural microshifts in state that occur spontaneously Supporting the body through state transitions with co-regulation Recognizing and addressing fear of activation that may maintain dorsal dominance Building tolerance for gentle activation without immediate collapse back into immobilization

These practices help restore the nervous system’s natural flexibility—its capacity to move appropriately between states in response to changing conditions rather than remaining fixed in depressive physiology.

4. Pendulation Between Activation and Settling

SE utilizes the natural rhythm of pendulation—the oscillation between activation and settling—to gradually expand capacity for both engagement and restoration. For depression, this often involves:

Identifying resources that evoke subtle activation (interest, aliveness, energy) Supporting brief engagement with these resources until early signs of fatigue Guiding conscious settling after activation rather than collapse

Gradually extending periods of sustainable activation

Distinguishing between healthy restoration and depressive shutdown

This pendulation builds the system’s capacity to maintain engagement without exhaustion while also experiencing rest that truly restores rather than deepens depressive numbness.

5. Rebuilding Body-Based Pleasure and Reward Sensing

Depression profoundly affects the body’s capacity to register pleasure and reward—a function rooted in both neurochemistry and interoceptive awareness. SE approaches include:

Identifying residual sources of genuine pleasure, however subtle Supporting full somatic awareness of pleasant sensations when they arise Expanding tolerance for positive experiences without immediate shutdown Differentiating between genuine pleasure and temporary relief from pain

Gradually building capacity for sustained engagement with rewarding experiences

As the body relearns how to register positive experiences fully, this creates an upward spiral that counteracts depression’s characteristic downward pull.

Three Somatic Experiencing Exercises for Depression

The following exercises apply SE principles specifically to depressive states. While they can be practiced independently, they are most effective when integrated into therapeutic work with a trained SE practitioner.

Exercise 1: Awakening the Spine and Reclaiming Vertical Space

This exercise addresses the collapsed posture characteristic of depression while respecting the system’s current capacity.

1. Begin by sitting on the edge of a firm chair with your feet flat on the Take a moment to notice your current posture without immediately trying to change it.
2. Place one hand on your lower belly and one on your lower back, creating a gentle connection with your body’s core.
3. As you inhale, imagine your breath flowing into the space between your hands, allowing a subtle expansion in all There’s no need to force a deep breath—simply allow what’s naturally available.
4. With each exhale, notice any spontaneous settling or micromovements in your These might be barely perceptible—trust whatever you notice.
5. Now, bring attention to the base of your spine where it contacts the Imagine this point as the very bottom of a long, flexible line that extends up through your body to the crown of your head.
6. Without forcing or straining, allow a gentle intention for this line to lengthen This isn’t about “sitting up straight” through muscular effort, but about inviting your spine to reclaim a small fraction of its natural length.
7. Notice what happens in response to this There may be small adjustments, subtle releases, or perhaps resistance. All responses provide valuable information.
8. Now, imagine your spine as a flexible antenna that can receive signals from both your environment and your internal With each breath, allow this antenna to become slightly more receptive.
9. As you continue breathing naturally, shift attention to the space around and above Notice that there is space available for you to occupy vertically.
10. Complete the practice by taking three slightly deeper breaths, allowing any spontaneous movement in your spine, and acknowledging whatever experience emerged—whether dramatic shifts or subtle

Practice this exercise for 5-10 minutes daily, ideally at times when depression feels present but not overwhelming. The goal isn’t forcing postural change but awakening the body’s natural capacity for vertical organization and spatial awareness.

Exercise 2: Restoring Defensive Orienting and Boundary Recognition

This exercise addresses the compromised orienting responses and boundary awareness often present in depression.

1. Find a space where you can stand and move within a radius of a few If standing is difficult, this can be adapted to a seated position.
2. Begin by simply noticing your surroundings, allowing your eyes to move naturally around the space without forcing focus on anything particular.
3. Now, bring attention to the boundary between your body and the This might be experienced as your skin, your personal space, or simply the distinction between “me” and “not me.”
4. Keeping this boundary awareness, begin to very slowly turn your head to look over your right Move only to the point of mild activation—perhaps 30-45 degrees—then pause.
5. In this paused position, notice any sensations that emerge. Perhaps tension, release, tingling, temperature changes, or subtle emotional
6. Slowly return your head to center, continuing to track sensations as you
7. Repeat the same movement to the left side, again moving only to the point of mild activation before pausing to notice
8. Return to center and take a few moments to integrate this experience before
9. Now, extend the movement to include not just your head but your upper body, again turning first to the right and then to the left, moving slowly and pausing to track
10. For the final phase, add your arms to this turning As you turn to each side, allow one arm to extend slightly in a gentle gesture that could signal “stop” or create distance. This doesn’t need to be a dramatic movement—even lifting a hand a few inches with the palm facing outward is sufficient.
11. After completing movements in both directions, stand or sit quietly for a minute, noticing any shifts in your overall state or in your perception of the space around

Practice this exercise daily for 5-7 minutes, preferably at different times and in different environments. Over time, it helps restore the defensive orienting capacity that depression often suppresses, reconnecting you with the body’s natural protective impulses and boundary awareness.

Exercise 3: Awakening Pleasure and Supporting Pendulation

This exercise specifically addresses the compromised capacity to experience pleasure and positive activation that characterizes depression.

1. Begin by taking a few moments to scan your body and environment for anything that creates even the slightest positive This might be the warmth of sunlight, the texture of something pleasant to touch, a color that draws your eye, or simply a spot in your body that feels relatively comfortable.
2. Once you’ve identified something, bring your full attention to the experience without trying to intensify Simply notice it exactly as it is.
3. Allow yourself about 30 seconds with this pleasant experience, noticing any subtle sensations it creates in your There may be slight warmth, subtle expansion, or perhaps a small involuntary breath.

4. Now, deliberately shift your attention away from this pleasant focus to something neutral in your environment—perhaps the wall, the floor, or a plain Spend about 30 seconds with this neutral focus.
5. Return to the pleasant experience, again noticing any sensations it Is there any difference in how you perceive it now compared to the first time?
6. Continue this pendulation between the pleasant focus and the neutral focus for 3-4 cycles, spending slightly longer with the pleasant experience (about 40-45 seconds) and slightly less time with the neutral focus (about 20-25 seconds) in each successive
7. In the final pleasant focus period, see if you can identify a second pleasant stimulus—something else that creates a mild positive Alternate your attention between these two pleasant foci for about a minute.
8. To complete the practice, take a moment to notice your overall Has there been any shift in energy, sensation, or mood, however subtle?

The key with this exercise is not forcing positive feelings but supporting the nervous system’s natural capacity to register pleasant stimuli and differentiate between neutral and positive experiences. Even minimal shifts represent important neurophysiological learning. Practice this exercise 2-3 times daily for optimal benefit.

Clinical Applications: Working with Different Depression Presentations Somatic Experiencing approaches can be adapted for various manifestations of depression: Agitated Depression

Some individuals experience depression with restless energy, irritability, and tension rather than pure

lethargy. From an SE perspective, this often represents a state where sympathetic activation and dorsal vagal immobilization are simultaneously present, creating a distressing mixed state.

Approaches include:

Differentiating between defensive activation and anxious arousal Supporting discharge of sympathetic energy in controlled, titrated ways

Working with the simultaneous needs for both activation release and grounding Developing resources that address both agitation and collapse components Establishing clear somatic markers for transitions between states

Seasonal Depression

With its clear temporal pattern, seasonal depression often has distinct physiological components related to light exposure, circadian rhythm disruption, and sometimes evolutionary adaptations to resource scarcity.

SE approaches focus on:

Supporting the body’s adaptation to seasonal transitions before full depression onset Working with defensive responses to environmental constraint and limitation Developing specific somatic resources for the challenging season

Addressing the body’s natural hibernation response without pathologizing it Working with light exposure as a somatic intervention for nervous system regulation

Depression Following Loss

Depression that emerges after significant loss (whether through death, relationship ending, or major life changes) often has distinct somatic components related to attachment disruption and incomplete grief responses.

SE approaches include:

Supporting the body through natural grief cycles without pathologizing the process Differentiating between healthy grief and traumatic shutdown responses

Working with incomplete defensive responses related to preventing or reversing the loss Addressing disrupted co-regulation patterns when significant attachment figures are lost Supporting the reorganization of daily rhythms and patterns after major life changes

Integration with Other Treatment Approaches

Somatic Experiencing approaches to depression complement rather than replace other evidence-based treatments:

With Medication

Antidepressants can provide crucial support that creates space for the deeper somatic work of SE. The physiological shifts created by medication can help move the system out of profound dorsal vagal dominance, making it more accessible to the subtle interventions of SE. As somatic patterns shift through SE work, medication needs may change (always in consultation with the prescribing physician).

With Cognitive-Behavioral Approaches

While CBT addresses the thought patterns associated with depression, SE works with the underlying physiological patterns that often drive and maintain negative cognitions. The two approaches work synergistically—somatic interventions can make cognitive work more effective by addressing the bodily states that reinforce depressive thinking, while cognitive insights can help make sense of and integrate somatic experiences.

With Psychodynamic Approaches

SE complements psychodynamic work by addressing the bodily components of early experiences and relational patterns. The somatic expression of depression often carries important information about developmental experiences, attachment patterns, and implicit relational knowing that can enrich psychodynamic understanding while providing concrete pathways for change through the body.

With Lifestyle Interventions

Exercise, nutrition, sleep hygiene, and social connection—all established components of depression treatment—can be approached more effectively through an SE lens. Rather than prescribing these as abstract “should” activities, SE helps individuals track their body’s actual responses to these interventions and adapt them accordingly. This embodied approach increases sustainability and effectiveness compared to willpower-based implementation.

Conclusion: Depression as a Somatic Journey

Viewing depression through the lens of Somatic Experiencing transforms our understanding of this challenging condition. Rather than seeing it merely as a chemical imbalance or cognitive distortion, we

recognize depression as an embodied response to perceived helplessness, unprocessed trauma, disrupted attachment, or environments that didn’t support full aliveness and self-expression.

This somatic perspective offers several powerful shifts in how we approach healing:

1. From Pathology to Adaptation: Depression becomes not a sign of weakness or brokenness but an intelligent adaptation of the nervous system to overwhelming circumstances—an adaptation that served important protective functions but now limits full engagement with
2. From Control to Completion: Rather than trying to control or eliminate depressive symptoms through willpower or suppression, SE supports the completion of interrupted processes and thwarted responses that maintain depressive
3. From Abstract to Embodied: Healing moves from abstract concepts about “feeling better” to concrete, trackable shifts in physical experience—more expansive breath, increased muscle tone, improved orientation responses, enhanced interoception, and greater capacity for
4. From Linear to Rhythmic: Recovery is recognized not as a linear path from “depressed” to “not depressed” but as a restoration of natural rhythms—the capacity to move between activation and rest, engagement and withdrawal, connection and solitude in response to changing

For those experiencing depression, this somatic approach offers hope not through promises of quick fixes but through reconnection with the body’s innate capacity for self-regulation, pleasure, and engagement. The journey involves patience, compassion, and often professional support, but it leads toward a life characterized not merely by absence of depression but by presence of embodied vitality.

The body that seems to betray us through depressive symptoms contains within it the very resources needed for transformation. By turning toward our somatic experience with curiosity rather than judgment, we discover that even in the depths of depression, seeds of aliveness remain—waiting not for us to force them into growth but to create the conditions where their natural unfolding becomes possible once again.

 

Keywords: Depression, psychotherapy, parents, parental trauma, somatic experiencing
Contact us: Feel and Heal Therapy Office