Release Trauma From the Body: Insights From My Healing Journey

A few years ago, I worked with a woman who suffered significant sexual abuse from her father during childhood. As a part of her abuse, her father would bind her feet to prevent her from kicking, which caused her feet to stop growing: She wore a size 4 shoe despite being 5 '7". 

After years of therapeutic work, including guided psychotherapy and trauma release work focused on the body, her feet grew to a size 6 and a half at the age of 45. This remarkable change demonstrates how the body holds onto trauma and can physically transform when you can unpack trauma.

What Is Trauma?

According to Oxford Languages, trauma is a deeply distressing or disturbing experience. From my perspective as a survivor of abuse, trauma is a frightening event that takes away your sense of control, leaving you with an overwhelming feeling of loss.

Given that the word trauma is overused, I want to make it clear that traumatic experiences go beyond having a bad day or facing everyday struggles. These events are profound and can include witnessing a death, experiencing rape, enduring domestic abuse, or dealing with a serious illness.

What Are the Effects of Trauma?

People respond to traumatic events in various ways, often feeling physically threatened or extremely frightened. Trauma responses can manifest as recurring thoughts or flashbacks, nightmares, and a strong fear of re-experiencing the incident, especially during anniversaries or at related locations. Furthermore, people can feel mood swings, anger, depression, and a tendency to withdraw from daily activities.

In my own experience, having survived sexual abuse at the age of five, my mind remained strong, but my body fell apart. By the time I turned 18, I was in immense physical pain.

How Trauma Affects Your Body

In his book “The Body Keeps the Score,” trauma expert Bessel van der Kolk, MD, explains how trauma impacts both our minds and bodies.

 When we experience a traumatic event, our body reacts instinctively. The "fight or flight" response kicks in, releasing a flood of adrenaline and cortisol. However, if the trauma is too overwhelming and we can't physically respond, our body can become trapped in a state of heightened alert. For example, if you are constantly exposed to the risk of being hit by your partner or living in fear of being beaten, your body repeatedly undergoes a rush of stress hormones. 

 In nature, after a gazelle narrowly escapes a lion's pursuit, it instinctively twitches, bounces, and shakes, purging itself of the stress chemicals accumulated during the chase. However, humans often respond differently. Most of us tend to shut down, lacking effective ways to process and release these tensions. This can lead to contracture, where tissues constrict, causing a sense of rigidity and tension, and the body retains trauma through persistent muscle tension, pain, and fatigue.

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How To Release Traumas That Are Trapped in Your Body

Incorporate Movement Into Your Daily Life

As I mentioned above, the key to metabolizing stress chemicals is through movement. Many everyday movements can inadvertently tighten the core and trigger a sympathetic (fight-or-flight) response, which isn’t conducive to healing. Instead, you need to cultivate a parasympathetic (rest-and-digest) state to promote relaxation and recovery.

 To achieve this, start by focusing on the rib cage and spine. Gentle movements such as stretches or rotations can help release tension and promote flexibility in these areas. This not only aids in strengthening your fascia but also encourages better circulation and energy flow throughout the body. Consequently, you can foster a sense of lightness and well-being.

Utilize Tools for Tissue Manipulation

Imagine you’re painting and accidentally spill water mixed with vibrant colors. You wipe it up with a sponge and set it aside to dry, unaware that the paint remains trapped within. It’s only when you wet and squeeze the sponge can you get rid of them. Likewise, using tools like foam rollers or straps and applying pressure to tense areas of the body enable you to release pent-up trauma.

Focus on Breathwork

Breath is the most dimensional manipulator of the body, capable of moving from the core inside of you to the outer extremities, similar to how the core of the planet influences its surface. That’s why it’s a powerful tool for releasing trauma. But how you practice it matters.

 For instance, when you engage in activities that require a high cardiovascular output, such as intense cardio workouts, your breathing tends to become faster and shallower. This type of breathing limits the amount of air that reaches the deeper parts of your lungs. Instead, turn to deep, locational breathing exercises that’ll allow the lungs to fully expand and contract. By improving lung capacity, your body can receive the benefits of increased airflow and relaxation.

And most importantly, remember that releasing stored trauma is a process that involves your mind, body, and soul. That’s why you need to make sure that you embrace a holistic approach to healing, recognizing how these elements work together to create lasting change.

What Are the Signs That Your Body Is Releasing Trauma

One of the most profound experiences I’ve witnessed while working with individuals who experienced trauma is the power of emotional release. During our sessions, it's not uncommon for them to suddenly burst into tears or feel a deep wave of sadness. These moments often surface during movement or breathwork, serving as a cathartic release that allows them to let go of what they've been holding onto.

 Another sign of progress that I’ve observed is an increased range of motion and ease in physical movements. Clients often come to me feeling tight and restricted, both physically and emotionally. As they engage in somatic exercises and fascia-based movements, I see them gradually become more fluid and their bodies begin to respond with more freedom.

 Finally, I’ve noticed remarkable shifts in my clients' daily habits and overall outlook on life. As they begin to process and release trauma, many share that their anxiety has lessened and their confidence has increased. It's inspiring to witness them tackle challenges with newfound resilience, embracing life more fully and deepening their connections with others.

Are you ready to take a step towards your journey to healing from trauma? Check out the extensive library of 400+ video lessons to transform your life.