Trauma-Sensitive Yoga Research shows that it is equivalent to a prominent cognitive therapy for trauma symptom relief and better at retaining participants.
Mindfulness and relaxation techniques
Meditation encourages relaxation and mindfulness, helping individuals process and release trauma. Breathing exercises, such as deep breathing, diaphragmatic breathing, or box breathing, can calm the nervous system and reduce stress through deep breath.
Restorative yoga, gentle yoga or gentle flow, slow vinyasa or slow flow, and yin yoga are all good. Restorative would be the most relaxing. Look for classes that advertise themselves as ``trauma-informed.''
Unpacking trauma involves acknowledging its presence and seeking support from a therapist. Through therapy, individuals can begin to explore the traumatic experience in a safe space, identify triggers, process emotions, and work toward integrating the trauma into their life narrative in a healthier way.
The key is finding ways to release that stored trauma and chronic stress. Practices like somatic experiencing, yoga, and meditation can help regulate the nervous system and promote relaxation. By releasing trauma from the body, we can start to experience greater physical and emotional well-being.
Signs your body is releasing trauma can sometimes be subtle or surprising, but recognizing them is key for moving forward in your healing journey. Here are some signs to look for: Sudden emotional outbursts such as crying or laughter. Changes in physical health, like reduced muscle tension or headaches.
Across the studies included in this review, the main effects that a yoga practice had on participants with psychological trauma were increased self-compassion, feeling more centred, improved coping skills, a better mind–body relationship, and enhanced relationships with others.
Massage and bodywork can also be effective in releasing trauma from the hips. Deep tissue massage can help release tension and emotions stored in the muscles and connective tissues of the hips. Bodywork techniques, such as myofascial release, can also be effective in releasing tension and improving mobility.
This can happen anywhere in the body, and for trauma survivors, it is most commonly held in the core of the body, the stomach, abdomen, and low back, as well as the upper torso, chest, shoulders, and spine.
Most of us will naturally recover after a stressful or traumatic experience by talking about it, thinking about it, and maybe crying about it. But if it gets stuck and doesn't seem to be getting better, it is important to pay some attention to emotionally processing it rather than avoiding it.
The resulting body maps suggest that people often feel: anger in the head or chest. disgust in the mouth and stomach. sadness in the throat and chest.
Releasing trauma and expressing stored emotions can be done in many ways, all of which focus on finding a way to connect mind and body. Mind-body practices like yoga and meditation promote bodily awareness and relaxation. Therapies such as EMDR target traumatic memories that are stuck.
Cognitive processing is another reason why childhood trauma resurfaces. When you experience a traumatic event, your brain may not process the information properly, leading to the trauma being stored in your brain in an unprocessed form. This can cause the trauma to resurface later in life.
Certain forms of therapy—such as hypnosis, age regression, or guided imagery—may help you identify or recall things you can't remember. Working with a mental health professional can improve your chances of success and help lower your risk of developing false memories.
Emotional blocks can have physical manifestations. Chronic stress or emotional suppression can lead to headaches, fatigue, and other physical ailments. For instance, a person dealing with unresolved grief may experience physical symptoms like body aches or digestive issues, further complicating their emotional health.
Where Is Abandonment Stored in the Body? Emotional pain, including that caused by abandonment, can manifest physically in various ways. Some may experience tension or pain in the chest, stomach, or muscles as the body holds onto stress.