How to Release Trauma from Your Body: Practical Techniques for Physical Healing
Releasing trauma from the body requires a holistic approach that integrates both the mind and body. Below, we explore evidence-based techniques to help you process and release trauma effectively.
Understanding How Trauma Is Stored in the Body
Trauma is not just a psychological experience—it also has a profound impact on the body. When you experience a traumatic event, your nervous system may enter a heightened state of stress, leading to unresolved tension and stored trauma in your muscles, fascia, and even your organs. This phenomenon is often linked to somatic memory, where the body holds onto the emotional and physical effects of past distress.
Common physical symptoms of stored trauma include:
Chronic pain (e.g., back, neck, or joint pain)
Fatigue and low energy
Digestive issues
Tension headaches and migraines
Sleep disturbances
A heightened startle response
Releasing trauma from the body requires a holistic approach that integrates both the mind and body. Below, we explore evidence-based techniques to help you process and release trauma effectively.
1. Somatic Experiencing (SE)
Somatic Experiencing is a body-focused therapy that helps individuals release stored trauma through guided awareness of bodily sensations. Developed by Dr. Peter Levine, SE emphasizes slow, controlled engagement with traumatic memories to prevent overwhelm and allow for gradual nervous system regulation.
How to Practice Somatic Awareness:
Body Scanning: Close your eyes and focus on different parts of your body, noticing areas of tension or discomfort.
Pendulation: Shift between feeling tension and relaxation to help your body process unresolved trauma.
Grounding Exercises: Use your senses to reconnect with the present moment, such as touching different textures or noticing sounds around you.
2. Breathwork and Trauma Release
Breathwork can help regulate the nervous system and promote relaxation, making it a powerful tool for releasing trauma. Deep, intentional breathing activates the parasympathetic nervous system, which counteracts the stress response triggered by trauma.
Effective Breathwork Techniques:
Box Breathing: Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold for another 4 seconds.
Diaphragmatic Breathing: Place one hand on your belly and take slow, deep breaths, expanding your abdomen on each inhale.
Alternate Nostril Breathing (Nadi Shodhana): Inhale through one nostril while blocking the other, then switch sides to balance energy and reduce anxiety.
3. Movement-Based Trauma Healing
Trauma can become trapped in the body due to frozen survival responses (fight, flight, or freeze). Engaging in intentional movement helps discharge stored energy and restores a sense of safety in the body.
Movement Techniques for Trauma Release:
Yoga for Trauma: Trauma-sensitive yoga emphasizes slow, mindful movements and breath control to reconnect with the body safely.
Tai Chi & Qigong: Gentle flowing movements improve energy circulation and reduce stress stored in the body.
Dance Therapy: Expressing emotions through movement can be a powerful way to process trauma.
4. The Power of Touch and Bodywork
Bodywork therapies help release trauma by stimulating the nervous system and relaxing muscle tension. Studies suggest that touch therapy can lower cortisol (stress hormone) levels and promote feelings of safety.
Recommended Bodywork Therapies:
Massage Therapy: Releases tension in muscles and fascia where trauma may be stored.
Craniosacral Therapy: Uses light touch to release restrictions in the central nervous system.
Acupuncture: Based on Traditional Chinese Medicine, acupuncture helps regulate energy flow and promote relaxation.
5. Expressive Arts and Vocalization
Vocalization and creative expression can stimulate the vagus nerve, which plays a crucial role in nervous system regulation. Activities such as humming, singing, or chanting help tone the vagus nerve and promote relaxation.
How to Use Your Voice for Healing:
Humming: Humming at a low frequency can activate the parasympathetic nervous system.
Chanting & Mantras: Repeating calming words or sounds can help regulate emotions.
Journaling & Creative Expression: Writing about your experiences can facilitate emotional processing and release pent-up trauma.
6. Seeking Trauma-Informed Therapy
While self-guided techniques can be helpful, working with a trauma-informed psychotherapist provides personalized support in your healing journey. Modalities such as EMDR (Eye Movement Desensitization and Reprocessing), Internal Family Systems (IFS), and Cognitive Processing Therapy (CPT) help process trauma at a deeper level.
If you're looking for trauma therapy in Mississauga, Brampton, or across Ontario (virtually), our team at Lotus Beacon of Hope Psychotherapy Services is here to help. Our therapists specialize in evidence-based trauma treatments tailored to your unique healing needs.
Final Thoughts: Reclaiming Your Body and Mind
Healing from trauma is a journey, not a destination. Your body has the innate ability to heal when given the right tools and support. Whether you choose somatic therapy, movement, breathwork, or professional trauma therapy, know that every small step you take is a victory toward reclaiming your sense of safety and peace.
Need Support on Your Healing Journey?
At Lotus Beacon of Hope Psychotherapy Services, we offer trauma therapy in Mississauga and virtually across Ontario. Contact us today for a free 20-minute consultation to explore how therapy can support your healing.
📍 Serving clients in person in Mississauga and virtually across Ontario, including Toronto, Brampton, Hamilton, and the Greater Toronto Area (GTA).