The Science of Trauma: How It Is Stored in the Body and Pathways to Healing
Photo Credit: CoffeeAndMilk via iStockPhoto.com
By: Jamila Gomez
Trauma is often thought of as a psychological issue, but increasing research and holistic healing practices suggest that it is also stored within the body. Trauma can be experienced through a range of events, from accidents and natural disasters to emotional abuse, neglect, or witnessing violence. While the initial traumatic event may fade from memory, the impact can linger within the body, creating both physical and emotional challenges over time. Healing trauma, therefore, is not just a matter of addressing the mind but also releasing the tension, energy, and memories trapped in the body.
How Trauma Is Stored in the Body
1. The Role of the Nervous System
When trauma occurs, the body’s natural “fight, flight, or freeze” response is activated through the autonomic nervous system (ANS). This response, mediated by the sympathetic branch of the ANS, prepares the body to either confront the danger or escape from it. If neither response is possible, the body may enter a freeze state, immobilizing itself to survive.
While these responses are designed to help the body survive, unresolved trauma can cause the body to remain stuck in a state of hyperarousal or hypoarousal long after the threat has passed. In hyperarousal, a person may experience chronic anxiety, muscle tension, or insomnia, while in hypoarousal, they might feel numb, dissociated, or emotionally distant.
2. Muscle Memory and Tension
The muscles can hold trauma long after the event has occurred. When we experience fear, for example, our muscles instinctively tighten to prepare for action. In cases of trauma, this tension can become chronic, manifesting in various areas of the body such as the shoulders, neck, jaw, and lower back. Trauma survivors may also experience pain, headaches, or digestive issues as a result of this prolonged physical tension.
Studies have shown that certain trauma-related memories are not only stored in the brain but also encoded in muscle tissue through “procedural memory.” This type of memory, associated with physical movements and habits, can cause involuntary responses to triggers related to the original trauma. For example, a trauma survivor may instinctively hunch their shoulders or clench their fists in response to a perceived threat, even if the situation is objectively safe.
3. The Vagus Nerve and Emotional Processing
The vagus nerve, a major component of the parasympathetic nervous system, plays a crucial role in regulating the body’s stress response. This nerve connects the brain to many of the body’s organs, including the heart, lungs, and digestive system. When trauma occurs, the vagus nerve can become dysregulated, contributing to chronic conditions like irritable bowel syndrome (IBS), heart palpitations, or difficulty breathing.
The vagus nerve is also closely linked to the body’s ability to process emotions. Trauma can disrupt the normal function of this nerve, leading to emotional dysregulation and making it difficult for individuals to calm themselves or feel safe.
Pathways to Healing Trauma in the Body
Healing trauma stored in the body requires a holistic approach that addresses both the physical and emotional aspects of the experience. Below are several evidence-based strategies for releasing trauma from the body:
1. Somatic Experiencing
Developed by Dr. Peter Levine, somatic experiencing is a therapeutic approach that helps individuals release trauma stored in the body by focusing on physical sensations. Rather than revisiting the traumatic event itself, somatic experiencing guides individuals to become more aware of their body’s physical responses. Through this awareness, they can release stored tension and energy.
The idea behind this method is that the body has an innate ability to heal itself. By gently guiding the individual to complete the body’s natural stress responses, the trauma is released in a controlled and manageable way, preventing the person from becoming overwhelmed by their emotions.
2. Trauma-Informed Yoga
Yoga, particularly trauma-informed yoga, can be an effective way to release trauma stored in the body. Trauma-informed yoga focuses on creating a safe environment where individuals can reconnect with their bodies in a non-threatening way. This practice helps to regulate the nervous system, release tension, and promote emotional healing.
Specific postures and breathing techniques in yoga can help stimulate the vagus nerve, promoting relaxation and reducing the impact of stress. The gentle, mindful movements in trauma-informed yoga also encourage individuals to reconnect with their bodies and process stored trauma at their own pace.
3. Breathwork
Breathing techniques are powerful tools for regulating the nervous system and releasing stored trauma. Breathwork practices, such as deep diaphragmatic breathing or alternate nostril breathing, can activate the parasympathetic nervous system, helping to bring the body back into a state of calm.
Some forms of breathwork, like Holotropic Breathwork, are designed to access deep emotional states and can help release trauma that has been suppressed or trapped in the body. By intentionally controlling the breath, individuals can release tension, access repressed emotions, and move toward healing.
4. Tremoring and Shaking (TRE)
Tension & Trauma Releasing Exercises (TRE), developed by Dr. David Berceli, use shaking and tremoring to help release stored tension and trauma from the muscles. TRE taps into the body’s natural ability to shake off stress. In the animal kingdom, many animals shake after a stressful event to discharge excess energy and return to a relaxed state. Humans, however, often suppress this natural response.
By reintroducing this shaking mechanism, TRE allows individuals to release built-up tension and trauma in a safe and controlled way. This practice has been found to reduce anxiety, improve sleep, and increase feelings of relaxation.
5. Bodywork and Massage Therapy
Therapeutic touch, such as massage or craniosacral therapy, can help release trauma stored in the body’s muscles and tissues. Massage therapy promotes relaxation, increases blood flow, and helps to release chronic muscle tension associated with trauma.
Craniosacral therapy, a more subtle form of bodywork, involves gentle manipulation of the skull, spine, and sacrum to encourage the body’s natural healing processes. It is particularly effective in releasing tension stored in the fascia, the connective tissue that surrounds muscles and organs, which can become tight and restricted following trauma.
Trauma is a deeply complex experience that affects both the mind and body. When left unprocessed, it can manifest in various ways, from chronic pain and tension to emotional dysregulation and anxiety. However, through mindful and body-centered approaches like somatic experiencing, trauma-informed yoga, breathwork, and bodywork, individuals can release stored trauma and begin the journey toward healing. By recognizing the body’s role in holding onto trauma and actively engaging in practices that promote release and recovery, people can reconnect with their bodies and regain a sense of safety, peace, and wholeness.
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