Releasing the Past, Empowering the Present
Trauma is not just a story stored in our minds; it’s an experience stored deeply in our bodies. As a trauma-informed movement practitioner, I’m passionate about helping people, especially women, release stored trauma through breath, somatic practices, and movement. Why? Because trauma doesn’t just live in our thoughts—it lives in our muscles, our fascia, our nervous system. And while talking about it can certainly help, it’s only one part of the healing process. The body also needs to process and release what it’s holding onto.
Why Top-Down Approaches Aren’t Enough
If you’ve ever tried traditional “top-down” approaches to healing trauma—like therapy, mindfulness, or meditation—you’ve probably experienced some relief. These methods work by addressing trauma from the mind, which is powerful and necessary. But often, that’s just the beginning of the journey.
Here’s the thing: trauma is stored in the body. Whether you’ve been through a single traumatic event or lived with chronic trauma, your body remembers it—even if your mind doesn’t. The tension, fear, and stress get stuck in your muscles, in your breathing patterns, and in your very cells. So, while talking through the trauma is important, it often isn’t enough to fully release it. That’s where movement comes in.
Movement as Medicine: Releasing Trauma Through the Body
The body has its own language, its own way of processing and releasing stored emotions and tension. Movement helps unlock and free that trapped energy in ways that words alone can’t. But not all movement is created equal. In fact, some forms of exercise can actually dysregulate your nervous system further or even re-traumatize you if you're not careful. This is why trauma-informed movement is so important—understanding what your body needs, and giving it what will help rather than harm, can be transformative.
Let’s dive into how specific types of trauma may show up in the body and how different exercises can help release it.
Stuck Fight Energy: Pushing Through Boundaries
For someone who has experienced trauma where their personal boundaries were crossed, or they were unable to defend themselves, that trapped "fight" energy can stay stuck in the body for years. If you’ve ever felt angry, but powerless, or found yourself frustrated for no clear reason, this might resonate with you.
Exercises that involve pushing away—like push-ups, squats, or resistance training—can be incredibly empowering. These movements mimic the physical actions of defending yourself, of holding your ground, and of reclaiming your space. Boxing, kickboxing, or self-defense practices can also be transformative. These exercises offer a safe way to release that stored fight energy while building a sense of strength and control over your body.
Stuck Flight Energy: Running Toward Freedom
Trauma can also leave us with stuck "flight" energy, especially if you were unable to escape a situation. That pent-up desire to run, to flee, to get away can manifest as anxiety, restless energy, or feeling like you're constantly on edge.
To release this type of stored energy, movement that mimics escape can be deeply healing. Running, sprinting, or even plyometric exercises like jumping squats or box jumps can help your body process that trapped flight response. Lower body exercises—such as lunges or jumping jacks—can also give your body the sensation of finally getting to move forward, away from danger.
Shaking is another excellent tool. It’s something many animals do instinctively after a stressful event to release the adrenaline from their nervous systems. Humans, on the other hand, tend to hold onto tension and emotions. So, try shaking your arms, legs, and body vigorously as a way to help your nervous system reset.
For Depression: Gentle, Grounding Movement
For trauma survivors dealing with depression or feeling shut down, movement can be a lifeline. But it’s important to note that intense exercise isn’t always what the body needs when you’re in this state. Sometimes, what’s needed is gentleness and reconnection.
Exercises like yoga, walking, or active meditation (think mindful, slow movements) can help you reawaken your body without overwhelming your nervous system. These movements can serve as a bridge, slowly helping your body shift out of a freeze or shut-down state, which is often where depression lives in the nervous system.
The goal isn’t to push through the feelings of heaviness but to offer the body some light movement to help it reconnect with the present moment, without judgment. Moving in a mindful, loving way can gently nudge the nervous system back into balance.
Burnout and Over-Exercising: Knowing When to Slow Down
On the other end of the spectrum, some people cope with trauma or stress by going all-out with intense exercise. If you're feeling burned out or chronically stressed, you may be drawn to strenuous activities that push your body to the limit. But here’s the catch: these high-intensity workouts may raise stress hormones like cortisol, keeping your nervous system in a perpetual state of fight-or-flight.
For trauma survivors teetering on the edge of burnout, what’s often needed isn’t more intensity, but less. Restorative practices—like gentle stretching, breathwork, or yin yoga—can help calm the nervous system and allow it to drop out of the stress cycle. These slower movements help signal to your body that it’s safe, that it can finally rest.
Breath and Somatic Practices: The Foundation of Healing
In all of this, breath plays a vital role. Breathwork is one of the simplest, yet most powerful ways to communicate safety to your nervous system. Deep, intentional breathing sends a message to the brain: I’m safe. I’m okay. When combined with movement, this kind of breathwork can help regulate the nervous system, allowing you to process and release what’s been trapped inside.
Somatic practices—which emphasize the connection between body and mind—also offer gentle ways to work through trauma. These can include mindful touch, grounding exercises, or simply noticing the sensations in your body as you move. By tuning into how your body feels in the present moment, you’re slowly teaching it that it doesn’t need to hold onto the trauma anymore.
Finding Hope in the Healing Process
Healing from trauma is not linear, and it’s not easy. But it is possible, and it is worth the effort. I believe deeply in the body’s ability to heal itself when given the right tools and the right environment. The key is to approach movement with compassion, curiosity, and respect for what your body has been through.
Whether you’re carrying stuck fight or flight energy, feeling frozen in depression, or struggling to regulate your stress, there is a form of movement that can help you release what’s been trapped inside. And while it might feel daunting at first, each small step you take toward healing is a powerful act of reclaiming your body and your life.
So if you’re a trauma survivor, know this: there is hope. Your body holds the key to healing, and movement is a powerful tool to unlock that healing. Together, with breath, somatic awareness, and movement practices tailored to your needs, you can begin to release what’s been holding you back and move forward into a life of greater freedom and peace.
You are not alone in this journey, and your body is capable of incredible things—even if it’s been through so much already. Trust in the process, trust in yourself, and keep moving forward—one step, one breath at a time.
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