The Connection Between Trauma and the Body
When someone experiences trauma, their body reacts with a “fight, flight, or freeze” response. This is the body’s way of protecting itself from perceived danger. The nervous system floods the body with stress hormones like cortisol and adrenaline to help the person either escape the threat or defend themselves. However, when the trauma is not fully processed or resolved, the body can remain in a heightened state of stress, even long after the danger has passed. This leads to trauma being stored in the body, often showing up as physical pain, muscle tension, or unexplained health issues.
Signs of Trauma Stored in the Body
Trauma can reveal itself through a variety of physical symptoms, such as:
- Chronic Muscle Tension: Unreleased trauma often manifests as tightness in areas such as the shoulders, neck, back, or hips. The body can hold onto these tensions as a result of the fight or flight response being left unresolved.
- Unexplained Pain: Many people with trauma experience chronic pain in areas that medical exams may not fully explain, such as fibromyalgia, headaches, or stomach pain.
- Fatigue: Carrying the weight of trauma can be exhausting. Persistent stress places a heavy burden on the body’s resources, leading to a constant state of fatigue.
- Sleep Disorders: Trauma survivors often experience insomnia, restless sleep, or nightmares as their nervous systems struggle to relax.
- Digestive Issues: The gut is often referred to as the body’s “second brain” due to the large number of nerves connected to it. Trauma can lead to digestive problems such as irritable bowel syndrome (IBS), nausea, or stomach pain.
How to Release Trauma from the Body
Healing from trauma requires addressing both the psychological and physical effects. Releasing trauma from the body involves various techniques that help calm the nervous system, release stored tension, and reconnect the mind and body. Here are some of the most effective methods for trauma release:
1. Somatic Experiencing (SE)
Somatic Experiencing (SE) is a body-centered approach to healing trauma. Developed by Dr. Peter Levine, SE focuses on how trauma is stored in the body and uses physical sensations as a pathway to healing. Through SE, individuals are guided to notice their physical sensations and gently release the stored energy associated with trauma. This helps discharge the fight, flight, or freeze responses that may still be trapped in the body.
Key aspects of SE include:
- Awareness of Sensations: Instead of focusing on the traumatic event itself, SE encourages individuals to pay attention to their body’s physical sensations, such as tightness, warmth, or tingling. By observing these sensations, individuals can gradually release the stored trauma.
- Pendulation: This technique involves gently moving between states of distress and calmness to help the body find balance and regulate its responses.
2. Tension and Trauma Releasing Exercises (TRE)
Tension and Trauma Releasing Exercises (TRE) is a set of exercises designed to release deep muscular patterns of stress and tension. Developed by Dr. David Berceli, TRE uses simple stretches and movements to activate the body’s natural tremoring mechanism, which helps discharge stored trauma and tension.
During TRE, individuals engage in a series of physical movements, such as leg shakes and hip stretches, which activate the body’s natural shaking response. These tremors, which are similar to the involuntary shaking experienced during or after a traumatic event, allow the nervous system to “reset” and release stored tension.
3. Bodywork and Massage Therapy
Bodywork and massage therapy can be highly effective for releasing trauma from the body. Trauma often causes muscles to tighten and contract, leading to chronic pain and discomfort. Massage therapy helps release this tension and encourages relaxation by physically working through knots and tight muscles.
- Myofascial Release: This specialized form of bodywork targets the fascia, a connective tissue that surrounds the muscles. Trauma can cause the fascia to become tight and restricted, leading to pain and limited movement. Myofascial release gently stretches and loosens these tissues, helping to release stored tension and trauma.
- Craniosacral Therapy: Craniosacral therapy is a gentle form of bodywork that works with the central nervous system by using light touch to release tension in the skull, spine, and sacrum. This therapy helps calm the nervous system and release deep-seated trauma.
4. Yoga and Mindful Movement
Yoga is one of the most well-known methods for releasing trauma from the body. Trauma-sensitive yoga is a therapeutic approach that emphasizes mindfulness, breath control, and gentle movement to help individuals reconnect with their bodies. Through various poses, yoga helps stretch and release tension in areas where trauma is stored, such as the hips and shoulders.
- Restorative Yoga: This form of yoga focuses on relaxation and deep stretching to calm the nervous system and release stored trauma. Poses are held for longer periods, allowing for deeper emotional and physical release.
- Trauma-Informed Yoga: Trauma-informed yoga classes create a safe and supportive environment for trauma survivors. These classes often focus on grounding, safety, and non-judgmental awareness of the body’s sensations.
5. Breathwork
Breathwork is another powerful tool for releasing trauma from the body. By controlling the breath, individuals can regulate their nervous systems and release stored tension. There are several forms of breathwork that can help with trauma release:
- Deep Diaphragmatic Breathing: Also known as belly breathing, this technique helps activate the parasympathetic nervous system, which is responsible for relaxation. By taking slow, deep breaths into the diaphragm, individuals can calm the body’s fight or flight response and release tension.
- Holotropic Breathwork: Holotropic breathwork is an intense breathing technique that involves rapid, deep breathing over an extended period. This form of breathwork can lead to altered states of consciousness, allowing individuals to access and release deeply buried trauma.
6. Mindfulness and Meditation
Mindfulness and meditation practices encourage individuals to become aware of the present moment without judgment. These practices help trauma survivors reconnect with their bodies, regulate their emotions, and release stored tension. Mindfulness meditation, in particular, teaches individuals to observe their thoughts and physical sensations without becoming overwhelmed by them.
- Body Scan Meditation: This mindfulness practice involves mentally scanning the body for areas of tension, pain, or discomfort. By focusing on each part of the body, individuals can release tension and become more aware of how trauma is affecting them physically.
- Grounding Techniques: Grounding exercises help individuals stay connected to the present moment, reducing feelings of dissociation or numbness that often accompany trauma.
The Importance of Professional Support
While self-care practices like yoga, breathwork, and meditation are valuable tools, releasing trauma from the body can be an intense and challenging process. It’s essential to seek professional support, such as somatic therapists, trauma-informed yoga instructors, or licensed counselors who specialize in trauma recovery.
At Spiler Psychotherapy, our team of experienced therapists offers trauma-focused care, including Eye Movement Desensitization and Reprocessing (EMDR), which helps reprocess traumatic memories and release physical tension from the body. Our national mental health practice, with its head office in Burlington, Ontario, provides trauma-informed services across British Columbia, Nova Scotia, and Alberta, ensuring that individuals across Canada have access to the support they need.
Conclusion
Releasing trauma from the body is a crucial part of healing from past emotional wounds. By using body-centered practices like somatic experiencing, TRE, yoga, and breathwork, individuals can reconnect with their bodies, release stored tension, and restore balance to their nervous systems. Whether through professional therapy or personal self-care practices, trauma survivors can find relief and move towards a more peaceful, embodied existence.
At Spiler Psychotherapy, our specialized team is dedicated to guiding you through this healing journey, offering evidence-based therapies that address both the emotional and physical aspects of trauma.
