What Happens When You Bring the Body Into IFS Therapy?
IFS therapy (Internal Family Systems) is a powerful model for working with our inner parts – those subpersonalities or “selves” inside us that carry different feelings, stories, and survival strategies. But when we pair this with somatic therapy, bringing the body directly into the process, something deepens. Our healing becomes not just cognitive but embodied.
At the Somatic Psychotherapy Center, we often blend IFS with somatic practices to help clients meet their parts in a fuller, more integrated way. When a part is afraid, it doesn’t just show up in our thoughts. It might show up as tightness in the chest. Shallow breath. A clenched jaw. And when we slow down to feel into those physical cues, the part has space to be seen, heard, and softened – not just intellectually, but through the nervous system.
Understanding IFS Therapy: A Quick Refresher
IFS therapy was developed by Dr. Richard Schwartz and is based on the idea that we are all made up of parts. These parts are not flaws or symptoms, but essential aspects of us that have taken on roles – often to protect us or manage pain.
Some parts are exiles, holding old wounds or grief.
Some are managers, trying to control our lives to avoid more pain.
Others are firefighters, stepping in to shut things down fast when overwhelm hits.
And beneath all of these is the Self — our wise, calm, and connected core.
The IFS process helps us connect with these parts, hear their stories, and support their transformation.
Learn more about our IFS therapy approach
Somatic Therapy: Healing Through the Body
Somatic therapy works with the body as a central part of healing. Instead of talking about your experiences, we invite you to notice how those experiences live in your body – in your breath, muscles, posture, or sensations.
Somatic therapy is especially helpful for trauma integration, because trauma isn’t just stored as a memory. It’s stored in the nervous system. And the nervous system speaks the language of the body – not just thoughts or insight.
At our center, we draw from Somatic Experiencing, Hakomi Therapy, and mindfulness-based approaches to help clients build body awareness, regulate their systems, and rewire survival responses from the inside out.
Where IFS and Somatic Therapy Meet: Why the Body Matters in Parts Work
Parts don’t just live in our minds. They live in our tissues.
When you connect with a scared inner child, you might feel a fluttering in your stomach. When a protector part is active, your shoulders might rise and tighten. These somatic cues are not separate from your parts – they are your parts, expressing themselves in the body.
By bringing somatic awareness into IFS therapy, we can:
- Locate parts more easily: Often a part will show up as a constriction, tension, or area of numbness before it’s fully verbalized.
- Work gently with trauma responses: Somatic tracking helps us move slowly, honoring the body’s pacing and safety needs.
- Support deeper integration: When a part feels witnessed not just by the mind but by the whole body, it begins to trust and relax.
- Access the Self more reliably: The body can become a compass for noticing when we’re in Self – that grounded, compassionate presence that makes real healing possible.
Explore how we integrate somatic therapy in our practice
A Real-Life Example: Meeting a Part Through the Body
A client came into session feeling “off,” but couldn’t name what was happening. As we slowed down and turned inward, she noticed a pressure in her chest – almost like something was sitting on it.
With gentle curiosity, she realized the sensation was familiar. It was a younger part of her that used to hold her breath to stay invisible during conflict. The chest tightness was her body remembering.
From there, she didn’t need to analyze. She placed a hand on her chest. She told the part, “I see you.” And something shifted. The pressure softened. Her breath deepened. She met the part not just with words, but with her whole nervous system.
This is the power of somatic IFS.
Safety, Consent, and Pacing in Somatic IFS Therapy
At the Somatic Psychotherapy Center, we honor safety, pacing, and consent above all. Meeting parts through the body can be intimate and intense. We never rush the process or push into overwhelm.
Some clients want to explore deep trauma. Others are building trust with their bodies for the first time. We meet you where you are – whether that means tracking subtle sensations or simply noticing breath and posture.
Read about our trauma-informed approach
How Sessions Might Look: The Flow of Somatic IFS
While every session is different, a typical somatic IFS therapy session might include:
- A moment of settling into the body through breath or mindfulness
- Inviting a part to come forward and noticing where it lives in the body
- Offering curiosity and compassion toward the part
- Supporting physical regulation (breath, movement, touch if appropriate)
- Tracking nervous system signals for safety and readiness
- Allowing the part to express what it needs to say, want, or feel
- Resourcing the Self – often through grounding, imagery, or relational connection
This is not about “doing it right.” It’s about allowing the body to lead.
You Don’t Have to Choose Between Mind and Body
IFS and somatic therapy aren’t two separate approaches. When integrated skillfully, they offer a full-spectrum way of healing – one that honors the stories your parts carry, and the sensations your body still holds.
You don’t have to pick one or the other. You can do both.
And when you do, something beautiful happens. Your parts begin to trust not just your therapist, but you. And the body, once a source of fear or disconnection, becomes a place of homecoming.
Frequently Asked Questions (FAQ)
What is IFS therapy, and how is it different from traditional talk therapy?
IFS therapy focuses on identifying and working with different parts of your internal system. Unlike traditional talk therapy, it treats these parts as meaningful and distinct, and includes the healing presence of the Self. Learn more about IFS therapy here
Can I do somatic therapy and IFS therapy at the same time?
Yes – and in fact, they work beautifully together. We specialize in integrating both approaches in the same session to support deeper embodiment and trauma resolution. Explore individual somatic therapy here
What if I feel numb or disconnected from my body?
That’s completely okay. Somatic IFS can actually help you gently rebuild your connection with your body, step by step. We work at your pace and always prioritize safety and consent.
How do I know if somatic IFS is right for me?
If you’ve done traditional talk therapy but still feel stuck, or if you notice body-based symptoms of trauma like tension, fatigue, or anxiety, somatic IFS might offer the deeper support you’re looking for. Reach out to us to learn more
Do you offer virtual sessions?
Yes. We offer online therapy throughout NYC and are skilled at adapting somatic and IFS approaches to the virtual space. Read more about online therapy
Ready to Explore Somatic IFS Therapy?
If this approach resonates with you, we’d love to talk. Whether you’re curious about parts work, ready to reconnect with your body, or just want a different kind of therapeutic experience – you’re welcome here.
