Why Building Body Capacity is the Secret to Deep Healing: A Conversation with Leah Murphy

How often do you find yourself shutting down a difficult feeling? Whether it’s chronic pain, a surge of anxiety, or the heat of anger, our cultural default is often to reach for a “fix”—a pill, a distraction, or a way to numb the sensation. But according to somatic experiencing practitioner and herbalist Leah Murphy, the key to true healing isn’t making the feeling go away; it’s building the capacity to be with it.

In a recent episode of the Thrive with Cate podcast, Cate Stillman sat down with Leah to discuss the intersection of Ayurveda, somatic experiencing, and the neurobiology of safety.

What Does “Somatic” Actually Mean?

The word somatic comes from the Greek word Soma, which simply means “of the body.” In the context of healing, somatic work focuses on the internal physical sensations rather than just the thoughts in our heads.

As Leah explains, many of us carry trapped energy from the past. “Trauma is the inability to complete a protective response,” Leah notes. When we experience a threat or a strong impulse (even joy!) that we aren’t allowed to express, that energy gets “shut down” but stays in the system. Over time, this trapped energy manifests as:

• Chronic muscle tension
• Digestive issues
• Anxiety and overwhelm
• Nervous system dysregulation

The Science of Safety: Understanding Your Vagus Nerve

To heal, your body must move out of survival mode. Leah breaks down the nervous system using Polyvagal Theory, specifically focusing on the Vagus Nerve:

1. Ventral Vagal (The Front): This is the “Social Engagement” system. It’s active when we feel safe, connected, and inspired.
2. Dorsal Vagal (The Back): In “high tone,” this is the freeze response or shutdown. In “low tone,” it allows for deep rest, digestion, and cellular repair (autophagy).
3. Sympathetic System: This is our Fight or Flight response.

Healing happens when we build enough capacity to touch into difficult sensations without triggering a full “explosion” or shutdown. In the somatic world, this is called titration—taking the healing process one drop at a time.

3 Somatic Tools to Regulate Your Nervous System

If you’re feeling overwhelmed or triggered, Leah and Cate suggest these simple somatic “resources” to find safety in the present moment:

1. The Self-Hug (The Containment Hold)

Place your right hand under your left armpit and your left hand on your right shoulder or side. This simple gesture provides a sense of physical containment and “edges,” helping the nervous system feel held and safe.

2. External Orientation (Neuroception)

Look around your room and name three things you see. Remind your system: “There is no tiger in the room.” This helps your brain’s “scanning” mechanism (neuroception) confirm that you are safe in the here and now.

3. Healthy Aggression & Movement

Sometimes, trapped energy needs an exit. Cate shares how a long bike ride allowed her to “speak to the air,” expressing anger and frustration that needed to leave her body. Movement—walking, shaking, or biking—helps complete the biological impulses that were previously stuck.

Healing is an Unraveling, Not a Destination

Healing isn’t about reaching a state of “perfection.” It’s about flexity and flow. As you build capacity, you might notice:

• Moving fast without feeling “urgent.”
• The ability to speak your truth without bursting into tears.
• Staying “Zen” even when the kids are having a meltdown.

As Leah beautifully puts it: “We can’t have someone do the work of healing for us, but we also can’t do it alone.” We are biological mammals wired for co-regulation. We need the tribe, the guide, and the community to help us slow down and notice.

Ready to thrive?

If you’re ready to stop the cycle of burnout and start building your capacity for a life of integrated success, explore more at Club Thrive Global.

Listen to the full episode: YouTube

Connect with Leah Murphy: leahpierramurphy.com

Join the Community: Club Thrive Membership