Understanding Trauma in the Body: A Guide for Releasing Emotional Blocks
Trauma is not just an experience stored in our memories; it often remains deeply embedded in our bodies. Dr. Bessel van der Kolk, author of The Body Keeps the Score, explains that trauma impacts the body on a physiological level, affecting our nervous system, heart rate, and ability to process emotions. “The body keeps the score,” he writes, “because our bodies literally bear the imprint of all traumatic experiences.”
This brief guide will walk you through how trauma manifests in the body and provide practices for gently releasing emotional blocks, helping you work towards a more resilient and peaceful state.
First We Need to Understand How Trauma Manifests in the Body
When trauma occurs, the body may respond by entering “fight, flight, or freeze” mode activating the sympathetic nervous system. According to Dr. Peter Levine, creator of Somatic Experiencing, trauma becomes “frozen” in the nervous system when the body cannot complete its natural response to a threat. This can result in chronic stress patterns, tension, and even physical illness. Dr. Levine says, “Trauma is in the nervous system, not in the event. It’s how the body reacts and holds that response.”
Some common ways trauma shows up in the body include:
Chronic Tension: Often held in the shoulders, neck, jaw, or hips.
Digestive Issues: The gut-brain connection means stress and trauma frequently impact digestive health.
Hyperarousal or Numbness: Trauma can lead to heightened anxiety or numbness as the nervous system becomes dysregulated.
Recognizing these signs is the first step in learning to release them and move towards healing.
Secondly, We Need to Develop Somatic Awareness
A powerful method for releasing trauma is somatic awareness, which involves tuning into bodily sensations and becoming present with what’s there. Dr. Levine emphasizes that somatic awareness allows the body to complete the response it could not during the traumatic event, enabling it to “discharge” stored energy. He explains, “In order to heal, we must be able to ‘reset’ the nervous system, allowing it to restore balance.”
Steps for Somatic Awareness:
Find a Quiet Space: Sit or lie down comfortably and close your eyes if it feels safe.
Notice Physical Sensations: Bring attention to different parts of your body. Where is there tension, tightness, or numbness?
Breathe Deeply: Focus on slow, deep breaths to soften any tension.
Stay Present: If emotions arise, acknowledge them without judgment. The goal is to feel and release without trying to “fix” anything.
This practice can begin to unravel emotional blocks and allow you to process trauma with greater awareness.
Thirdly, Movement as Medicine
The body often holds trauma in “frozen” energy, and movement is one of the most effective ways to release this trapped energy. Dr. Bessel van der Kolk notes that physical activities like yoga and dance help reestablish a connection between body and mind, facilitating the release of trauma. He says, “Learning to observe and tolerate your physical sensations is key to overcoming trauma.”
Suggested Practices for Movement:
Gentle Yoga or Qigong: These mindful practices can help release tension while bringing attention to the body.
Ecstatic Dance or Free-Form Movement: Moving without any plan allows your body to express and release emotions intuitively.
Breathwork: Conscious breathing techniques can help calm the nervous system and process stored emotions.
Explore each practice and note which resonates with you. Movement can foster a sense of safety in the body, supporting emotional release and healing.
Forthly, Practice Self-Compassion
Healing from trauma takes time, patience, and self-compassion. Dr. Gabor Maté, renowned for his work on trauma and addiction, emphasizes the importance of being gentle with ourselves. He notes that many of us develop coping mechanisms to survive trauma, but these often lead to self-criticism and shame. “The attempt to escape from pain creates more pain,” he explains. By embracing self-compassion, we create a safe internal environment where healing can unfold naturally.
When difficult emotions arise, try these self-compassionate reminders:
• This is a natural part of the healing process.
• I am safe to feel and release these emotions.
• My body is working with me, not against me.
Whether through affirmations, journaling, or simply allowing yourself to rest, self-compassion is a powerful tool in releasing emotional blocks.
Fifthly, Build a Support System
While self-work is valuable, healing is often more effective with the guidance of a skilled practitioner. Dr. Maté emphasizes the role of community and compassionate connection in recovery, saying, “Trauma happens in relationships, so does healing.” Having a support system—whether a Holistic Mental Health Practitioner, support group, or healing community—can provide essential validation and guidance.
Tips for Building Support:
Seek a Trauma-Informed Practitioner: Professionals trained in somatic or trauma-focused modalities understand the complexity of trauma and can support your journey. (Hi, that’s me!)
Engage with Community: Being in a safe, supportive group environment helps normalize and validate your experiences. (Join us for one of our community events!)
Lastly, Embracing the Journey
Healing trauma is not an overnight process, but each step you take to understand and release emotional blocks brings you closer to a sense of peace, connection, and freedom. Dr. Bessel van der Kolk reminds us that healing means finding new ways to “live in the present,” rather than being constantly pulled into past pain. Embracing a patient, body-centered approach can help you reconnect with yourself and foster resilience.
Here’s the Recap: Simple Practices for Releasing Trauma
Practice somatic awareness by tuning into bodily sensations daily.
Engage in gentle movement practices like yoga, breathwork, or free-form dance.
Offer yourself self-compassion to soften your approach to healing.
Reach out to a support network for guidance and encouragement.
Each step counts, and with patience and persistence, releasing trauma and emotional blocks is possible.