---
title: "Structured Somatic Exercises for Trauma Recovery"
canonical: https://againstscams.org/course/structured-somatic-exercises-for-trauma-recovery/
type: course
author: "SCARS Society of Citizens Against Relationship Scams"
published: 2026-10-09
modified: 2026-10-09
summary: ""
organization: "SCARS - Society of Citizens Against Relationship Scams"
organization_url: https://againstscams.org/
llms: https://againstscams.org/llms.txt
---

# Structured Somatic Exercises for Trauma Recovery

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[Please register FIRST before clicking ENROLL here](https://againstscams.org/dashboard/) »

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# Structured Somatic Exercises for Trauma Recovery

**Calming and Steadying the Body After a Scam**

### Course Introduction

Trauma does not live only in memory. After a scam, many survivors feel it in the body: a racing heart when the phone buzzes, tight shoulders that never let go, a knot in the stomach, or a heavy numbness that makes the days blur together. This course teaches structured, body-based exercises that help calm and steady the nervous system.

Every practice in this course comes with an interactive guide: step-by-step instructions with timers, an illustration, a Stop button that is always visible, and a printable practice card. A breath pacer, a box breathing countdown timer, a window of tolerance tool, and a choose-your-tool helper make the practices easy to follow.

### What you will do

- Learn how trauma lives in the body and how to read your window of tolerance.
- Practice calming tools for moments when you feel too much, and activating tools for moments when you feel shut down.
- Rate how settled you feel before and after each practice, and watch your progress chart grow.
- Map where you feel stress in your body, and see your pattern over time.
- Finish with a personal practice plan built on what actually helps you.

### Your safety comes first

Every practice is small, gentle, and optional, and you are always free to stop. This course supports your recovery and works best alongside a licensed therapist or counselor. If you ever have thoughts of ending your life, call or text 988 in the United States, or call your local emergency number.

### The research behind this course

- Andersen, T. E., et al. (2017). A randomized controlled trial of brief Somatic Experiencing for chronic low back pain and comorbid post-traumatic stress disorder symptoms. European Journal of Psychotraumatology, 8(1). https://doi.org/10.1080/20008198.2017.1331108
- Balban, M. Y., et al. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine, 4(1). https://doi.org/10.1016/j.xcrm.2022.100895
- Brom, D., et al. (2017). Somatic Experiencing for posttraumatic stress disorder: A randomized controlled outcome study. Journal of Traumatic Stress, 30(3). https://doi.org/10.1002/jts.22189
- Kuhfuß, M., Maldei, T., Hetmanek, A., & Baumann, N. (2021). Somatic experiencing: Effectiveness and key factors of a body-oriented trauma therapy. European Journal of Psychotraumatology, 12(1). https://doi.org/10.1080/20008198.2021.1929023
- Rhodes, A., Spinazzola, J., & van der Kolk, B. (2016). Yoga for adult women with chronic PTSD: A long-term follow-up study. Journal of Alternative and Complementary Medicine. https://doi.org/10.1089/acm.2014.0407
- van der Kolk, B. A., et al. (2014). Yoga as an adjunctive treatment for posttraumatic stress disorder: A randomized controlled trial. Journal of Clinical Psychiatry, 75(6), e559–e565. https://doi.org/10.4088/JCP.13m08561

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## Course Syllabus and Lessons

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## Enroll Here

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