EMDR in NYC: How It Works and What You Might Experience
Outlining a body-based approach to healing trauma through EMDR and somatic therapy, with a focus on how these methods work together to support emotional processing and regulation.
3 min read
EMDR is gaining attention for its power to heal trauma, but what actually happens in a session, and how does it work when integrated with somatic therapy? At Downtown Somatic Therapy, New York City-based therapist Abby Cochran, LMSW, offers a mindful, body-based approach to EMDR that helps clients safely process trauma and reconnect with their bodies.
Why EMDR? The Body Remembers What the Mind Tries to Forget.
Trauma doesn’t just live in your thoughts. It gets stored in the body. You may not consciously remember the details of an overwhelming event, but your nervous system does. This is because the body, through the autonomic nervous system, often responds to a threat before the thinking brain can make sense of what is happening. These responses can become stuck, leaving you feeling anxious, shut down, or reactive in situations that do not seem threatening on the surface. That is why traditional talk therapy, which focuses primarily on thoughts and insight, can sometimes fall short when it comes to healing trauma.
EMDR, especially when paired with somatic therapy, works differently. It helps the brain reprocess distressing memories while also staying connected to body sensations in the present moment. A central element of EMDR is bilateral stimulation, a technique that involves rhythmic, alternating input to both sides of the body or brain. This is typically done through guided eye movements, tapping, or auditory tones. Bilateral stimulation helps activate the brain’s natural healing processes, supporting the integration of traumatic memories in a way that reduces emotional intensity and restores a sense of safety.
This connection to the body, such as noticing breath, tension, movement, gives the nervous system a chance to release stored survival responses. Somatic grounding also helps you stay anchored while working through painful memories, so you do not become emotionally flooded or disconnected. Over time, this integrated approach supports deeper healing by addressing both the mental and physiological imprint of trauma.
What Does a Session Actually Look Like?
An EMDR session starts with resourcing. These are mindfulness-based practices that help regulate your nervous system so you feel prepared to do the difficult work of processing traumatic memories. “We spend time helping you feel safe enough to notice your body before we ever reach towards the trauma itself,” says Abby.
Once you are grounded, you will identify a target memory. This is a specific past experience that still carries emotional charge and feels unresolved in the body or mind. It might be something you think about often or something that comes with sensations like fear, tension, or numbness. From there, the therapist introduces bilateral stimulation. This helps the brain begin to process or "digest" the memory, reducing its emotional intensity over time and helping the body return to the present.
"Your body is the gateway, not the obstacle."
Where Is Trauma Stored in the Body?
Clients often ask this question. While trauma can impact nearly any system in the body such as muscles, digestion, breath, or sleep, this is because the stress response involves the entire nervous system, not just the mind. When the body senses threat, it prepares for action, and that preparation can show up anywhere the system mobilized but never got to release. Shoulders stay lifted. Jaws clench. Bellies tighten.
In somatic therapy, clients begin to track these physical patterns with curiosity rather than judgment. In this work, your body is the gateway, not the obstacle. Over time, this awareness helps shift the body from reaction to regulation, making way for a different experience.
EMDR Is Not About Reliving the Past
This is a common fear and a misconception. With the right support, EMDR helps you move through trauma without reliving it. “We’re not asking you to re-experience your worst moments,” Abby explains. “We’re guiding you to stay present while your brain does the work of integrating what happened.”
When you’re also tuning into body cues, you learn to recognize when you're grounded and when you're not. That awareness can be life-changing.
“We’re not just treating symptoms. We’re rebuilding safety from the bottom up.”
Who Might Benefit from This Work?
People struggling with PTSD, anxiety, complex grief, or attachment wounds often find EMDR especially helpful. But it’s not just about “big-T” trauma. Even chronic stress or emotionally neglectful environments can shape how your nervous system functions today.
Pairing EMDR with somatic work allows clients to repair the mind-body disconnect that often comes with painful life events. You don’t have to talk it all out. You just need to stay connected to what’s happening now.
If you’re curious about working with EMDR through a somatic and mindful lens, Downtown Somatic Therapy can help. Reach out today to connect with Abby Cochran or another therapist on our team. Your body already holds the map, therapy can help you follow it.