When a woman is sexually assaulted , her belief in being able to control her body and her internal space is shattered. The sense of violation is visceral and devastatingly painful. Taking back control and connecting the mind body and soul is imperative to gain a sense of autonomy and a feeling of safety . Being safe is as Maslow’s hierarchy states one of our primordial needs as human beings and when that is stolen from us , it can have profound and lasting results .
Sometimes coming back to to who and what we were before this violation is difficult and stressful . It can take many years to regain the ability to truly believe to the core that we are no longer at risk or that we are truly safe .
For a woman recovering from sexual assault, somatic exercises should focus on safety, autonomy, and body reconnection while respecting her pace. Trauma from sexual violence often results in dissociation, hypervigilance, body shame, and difficulty with boundaries. These exercises can help restore a sense of control, safety, and trust in the body.
1. Grounding & Safety Exercises (For hypervigilance, dissociation, and flashbacks)
These exercises help her feel present and connected to her environment.
Safe Space Grounding
- Invite her to sit comfortably, feet on the ground.
- Have her gently press her hands against her thighs.
- Guide her to take slow breaths, feeling the support of the chair and floor.
- Ask, “What in this space makes you feel safe right now?”
Safe Touch & Boundaries Practice
- Have her place her own hands on her shoulders, heart, or belly—anywhere she feels comfortable.
- Say, “You are in control of your body. You decide how to engage with it.”
- Encourage her to notice if this feels good, neutral, or uncomfortable.
Orienting to Safety (For reducing hypervigilance)
- Ask her to slowly scan the room with her eyes, naming 5 safe things she sees.
- Have her turn her head slowly, so she feels in control of her gaze and space.
- Encourage her to whisper or say aloud: “I am here, I am safe.”
2. Breathwork for Regulation (For calming panic, regaining control over bodily responses)
Empowerment Breath
- Inhale through the nose deeply, expanding the belly.
- Exhale with a sigh or a sound (this can help release stored tension).
- Repeat, allowing any natural movements (stretching, rocking, etc.).
Humming or Vibrational Breathing (To calm the nervous system)
- Have her inhale deeply and hum on the exhale.
- She may place her hands on her throat, chest, or heart to feel the vibrations.
- This stimulates the vagus nerve, promoting relaxation.
3. Reconnecting with the Body (For dissociation, numbness, and body trust)
Butterfly Hug (Bilateral Stimulation)
- Have her cross her arms over her chest.
- Guide her to tap her shoulders gently, alternating left and right.
- Encourage her to notice any sensations without judgment.
Body Scan with Choice (For body autonomy and safety)
- Instead of scanning the whole body (which may feel unsafe), offer choice:
- “Would you like to check in with your hands, your feet, or your shoulders first?”
- “What do you notice? Warmth, coolness, tension, or something else?”
- This reinforces her control over what to focus on.
Hand-to-Heart Reconnection (For self-compassion & safety in the body)
- Have her place one hand over her heart and one on her belly.
- Guide her to breathe deeply and say:
- “This is my body. I am safe in my body.”
- “I deserve gentleness and care.”
4. Movement to Release Stored Trauma (For releasing tension, feeling strong & reclaiming space)
Shaking Off Tension (For releasing stored fear and energy)
- Encourage her to stand and gently shake her arms, legs, and shoulders.
- Say, “Shake off anything your body is ready to let go of.”
- This helps discharge the freeze response.
Power Pose Exercise (For rebuilding confidence & boundary awareness)
- Have her stand with feet firmly planted, shoulders back, hands on hips or heart.
- Ask: “What does a strong, empowered stance feel like for you?”
- Let her explore different poses and find one that feels grounded and strong.
Boundary-Setting Movement (For reestablishing a sense of control over personal space)
- Have her extend her arms out and draw an invisible circle around her body.
- Ask, “What does your space feel like right now?”
- If comfortable, she can say: “I control what enters my space.”
5. Expressive Release & Voice Activation (For reclaiming voice and emotional release)
Vocal Expression (If safe and comfortable)
- Have her place her hand on her throat and hum or make a small sound.
- If ready, she can say: “I am allowed to take up space.”
- This helps counteract trauma-related silencing.
Writing or Drawing Body Awareness (For processing feelings about her body safely)
- If verbalizing trauma is difficult, she can draw or write about:
- “What does my body need today?”
- “What does safety feel like in my body?”
Gentle Reminders for Trauma Work
✅ Always Offer Choice – Trauma survivors need to regain control. Let her opt in or out of exercises.
✅ Pace & Consent Matter – Go slow. Check in: “Would you like to continue, or take a break?”
✅ Normalize Responses – If she struggles, remind her: “There’s no right or wrong way to feel right now.”
✅ End with Safety – Always close with a grounding exercise to ensure she feels stable before leaving.
https://au.reachout.com/challenges-and-coping/abuse-and-violence/sexual-assault-support-services