Trauma isn't just an event that occurs in our lives; it's something that can leave deep imprints on both the mind and body. While the psychological impact of trauma is well-documented, the physical manifestations are often less understood. Yet, the body remembers. As the renowned psychiatrist Dr. Bessel van der Kolk states in his seminal work The Body Keeps the Score, "trauma is stored in the tissues, in the viscera, in the fascia, and even in the body's posture." Understanding where trauma is held in the body and learning effective ways to release it can be empowering steps toward healing.
Where Does the Body Hold Trauma?
Trauma can manifest in various parts of the body, often in ways that seem unrelated to the original experience. Here are some of the key areas where trauma tends to reside:
The Muscles: Chronic tension in the muscles, particularly in areas like the neck, shoulders, and back, can be a sign of stored trauma. The body’s instinctive fight-or-flight response to danger causes muscles to tense up. If the trauma is not resolved, this tension can become chronic.
The Jaw and Face: The jaw is another area where trauma can accumulate, often leading to conditions like temporomandibular joint (TMJ) disorder. This can be related to the body's instinctive clenching response during a traumatic event.
The Pelvic Area: Trauma, especially related to abuse or violations, can be deeply stored in the pelvic region. This can lead to a range of physical issues such as pelvic pain, sexual dysfunction, and even digestive problems.
The Chest: The chest area, particularly the diaphragm, can hold trauma, affecting breathing patterns. Trauma can cause a person to adopt shallow, rapid breathing, as if they are perpetually bracing for impact.
The Gut: The gut, often called the "second brain," is highly sensitive to emotional states. Trauma can disrupt the gut-brain axis, leading to gastrointestinal issues like irritable bowel syndrome (IBS), which has been linked to unresolved trauma.
Six of the Best Ways to Release Trauma and Find Empowerment
Understanding where trauma is held is the first step toward release. Here are five effective methods for releasing trauma and reclaiming your sense of empowerment:
TRE® (Tension & Trauma Releasing Exercises): TRE® is an innovative, somatic-based approach to releasing deep-seated trauma from the body. Developed by Dr. David Berceli, TRE® focuses on activating the body’s natural tremor mechanism to discharge built-up tension and stress. TRE® consists of a series of simple exercises that fatigue specific muscle groups, inducing a natural shaking or tremoring response. This tremoring is a natural process that animals in the wild use to release stress and return to a state of calm. According to Dr. Berceli, "Tremors are the body's natural way of releasing tension and restoring balance in the nervous system."
TRE® workshop in Koh Samui, Thailand, 2023.
Somatic Experiencing: Developed by Dr. Peter Levine, somatic experiencing is a body-focused therapy that helps individuals process trauma by reconnecting with their bodily sensations. Levine emphasises the importance of releasing trauma stored in the nervous system by "completing" the body's instinctive fight-or-flight response. This method encourages clients to become aware of their bodily sensations and gently guide them through the release of tension.
Yoga and Breathwork: Yoga, particularly styles that emphasise deep, mindful breathing and gentle movement, can be incredibly effective in releasing trauma stored in the body. Trauma-sensitive yoga, a form specifically designed to be safe and supportive for trauma survivors, allows individuals to reconnect with their bodies in a non-threatening way. According to research published in the Journal of Traumatic Stress, yoga can significantly reduce symptoms of PTSD by helping individuals regulate their nervous system and release stored trauma.
EMDR (Eye Movement Desensitization and Reprocessing): EMDR is a well-established therapy for trauma that involves the use of bilateral stimulation (usually through eye movements) to help reprocess traumatic memories. Dr. Francine Shapiro, who developed EMDR, explains that this therapy helps the brain integrate traumatic memories, allowing them to be stored in a less distressing way. By reprocessing these memories, individuals can experience a reduction in the physical and emotional symptoms associated with trauma.
Bodywork and Massage Therapy:
Various forms of bodywork, including massage therapy, myofascial release, and craniosacral therapy, can be powerful tools for releasing trauma from the body. These therapies work by manipulating the body's tissues, releasing tension, and restoring a sense of connection between the mind and body. As massage therapist Suzanne Scurlock-Durana notes in Reclaiming Your Body, "bodywork can help you reconnect with your body and create a new, safe, and secure inner environment."
Expressive Arts Therapies:
Art, music, and dance therapies can be effective ways to express and release trauma that may be too difficult to verbalise. These therapies provide a creative outlet for emotions and bodily sensations that are often hard to articulate. The American Art Therapy Association points out that art therapy can help individuals "express feelings that are not easily put into words, process complex emotions, and find a new narrative of empowerment."
Empowerment Through Healing
Healing from trauma is a journey that requires patience, self-compassion, and the right tools. By understanding where trauma is held in the body and exploring ways to release it, individuals can reclaim their power and move toward a life of greater peace and wellbeing.
It's important to remember that the process of releasing trauma is highly individual. What works for one person may not work for another. Therefore, it is crucial to find the methods and modalities that resonate with you and seek the guidance of trained professionals when needed.
As Dr. Bessel van der Kolk aptly puts it, "Healing depends on experiential knowledge... You have to physically experience safety in your body in order to be able to move on from trauma." Empowering yourself with this knowledge is the first step toward reclaiming your life from the grips of trauma.
If you’d like to find out more or book a 1:1 session, please get in touch.
Comments