How Trauma Lives in the Body. And How to Release It

Trauma leaves a profound physiological imprint on the body, altering the nervous system's functioning and creating patterns of tension, pain, and disconnection. Somatic therapy can help alleviate these patterns.

When trauma occurs, the body’s stress response is activated, triggering the release of hormones like cortisol and adrenaline to prepare us to fight back or run away, or even freeze.

This unconscious response is essential for survival in the moment, but chronic activation can lead to dysregulation, Which can manifest as anxiety, depression, and various somatic problems, like chronic pain and inflammation.

Trauma in the Physical Body

The physical imprint of trauma can show up in muscle tension, altered breathing patterns, and changes in posture. These physical experiences can become ingrained, making it difficult to differentiate between present-day stressors and past traumatic experiences.

As a result, you may find yourself in a cycle of reactivity, where the body’s memory of our wounds influences emotional and behavioural responses in the present moment.

Somatic therapy offers a transformative approach to healing by addressing the body’s role in processing trauma. Through techniques that focus on awareness and bodily sensations, you can reconnect with your physical selves.

So many people I work with feel disconnected from their body and its cues of danger and safety. I help them reconnect with their body, bringing awareness to what they’re feeling and helping them understand what is going on so we can make sense of physical symptoms.

This connection allows for the identification of stored tension and trauma imprints, creating an opportunity for release.

Methods such as breathwork, mindful movement, and simple self-touch such as placing the hand on the place where the trauma feels present facilitates a gentle processing of traumatic wounds.

By allowing these physical sensations to be felt, noticed, and allowed to move through the body, instead of being repressed and ignored, you can begin to dismantle the residual effects of trauma, leading to emotional integration.

Somatic therapy encourages you to develop a nurturing relationship with your body, which increases self-compassion. In my view, love is always the way to healing.

This integration of mind and body through somatic therapy enables you to move beyond the confines of your traumatic experiences and memories. By understanding and working with the physiological imprint of trauma, it is possible you can cultivate a sense of safety, empowerment, and holistic healing.

Techniques to Heal the Body with Somatic Healing

I’ve curated a few techniques that can be used at home to support somatic healing. But if you have experienced trauma or still feel very triggered by your past experiences, it is best to work through these techniques with a practitioner.

1. Body Awareness Exercises
Start by paying close attention to your body. Can you remember the last time you truly listened to it instead of berating it for feeling out of sorts, tired, or activated? You can try really simple activities like sitting quietly and concentrating on your breath, noticing the rise and fall of your chest, or the feel of the ground beneath your feet.

Once you’re more used to connecting with the body, you can start to expand your awareness to areas where you hold tension or discomfort. Do you feel areas of pain? Where in the body is the discomfort? Is your breathing deep or shallow? We aren’t trying to change patterns at this point, we are just starting to really notice.

2. Breathwork
Utilising your breath can significantly shift your bodily state. While this can be a difficult practice for some, long slow exhalations activate the parasympathetic nervous system, the state that brings about calm.

Lots of us breathe in the upper chest without using the full capacity of our lungs. Practice deep diaphragmatic breathing, where you inhale deeply through the nose, relaxing and allowing the belly to expand. Then exhale slowly through the mouth. You are gradually aiming to double the length of the exhale compared to the inhale.

3. Movement Therapies
You can introduce gentle movements such as yoga, dance, or tai chi into your routine. Pop some music on, and move. Move freely, led by whatever your body wants to do. Stretch. Breathe. Flow from one position to another, or stay in one place for a few breaths. There is no right or wrong, this is just about expressing yourself through movement.

These practices allow you to express emotions you are holding in the body. Focus on fluidity and enjoy the sensations each movement brings.

4. Emotional Release Techniques
You can also try expressing emotions through physical expression. This could involve shaking, crying, or even shouting in a safe space when you are feeling emotionally activated. Allow your body to feel and experience these emotions without judgment. This is not a time for figuring out what and why, it just is.

Shaking is actually the way the body processes a difficult experience. Watch an animal that has just escaped a predator or has been startled. It will shake as the body releases cortisol and adrenaline, activating noradrenaline. Shaking is the body’s natural way to move key hormones through the body and we can replicate that by shaking when we are feeling big emotions.

5. Grounding Techniques
Grounding connects you to the present moment. Stand or sit comfortably, feeling the contact of your body with the ground. Visualise roots growing from your feet into the earth, anchoring you while you breathe deeply. This technique can reduce anxiety and promote stability.

All of these practices can be done safely at home. But if you have been experiencing anxiety, are easily startled, or triggered into anger or tears, you may want to consider seeking support from a somatic therapist or a practitioner skilled in Internal Family Systems therapy. This is a gentle and very effective approach that can guide you through the intricate relationship between your thoughts, feelings, and bodily responses. By understanding your stories and self-talk, we can work together to unlearn, relearn, and offer compassion and self-love to reduce these trigger points.

If you want to understand your story and why you are feeling the way you are, book a free 30 minute consultation with me to discuss your concerns. You can do this by clicking the button.