Trauma doesn’t just live in our memories, it’s often stored in the body. Survivors may feel lingering tightness in the chest, tension in the shoulders, or chronic fatigue, even years after the event. Research shows that trauma is stored in body memory through the nervous system and muscles, which explains why talk therapy alone isn’t always enough (van der Kolk, 2014).
The good news is that trauma can be released. Through somatic trauma healing, nervous system regulation, and supportive therapies, it’s possible to restore balance, let go of stored stress, and feel safe in the body again.
How Trauma Gets Stored in the Body
When we experience trauma, the body activates its fight, flight, or freeze response. If the nervous system never gets the chance to complete this stress cycle, trauma can remain “stuck,” leading to body memory trauma. Survivors may unconsciously brace themselves, clench their muscles, or hold their breath long after the danger has passed (Levine, 1997).
This is why trauma release therapy focuses not only on thoughts and memories but also on physical sensations.
Somatic Practices for Trauma Release
Somatic therapy helps reconnect mind and body by working directly with physical sensations. Some evidence-based practices include:
- Somatic Experiencing (SE): Uses gentle awareness of body sensations to release stored survival energy and restore balance.
- Trauma-Sensitive Yoga: Combines movement, mindfulness, and breathwork to help survivors feel safe and regain agency in their bodies (van der Kolk et al., 2014).
- Breathwork and Grounding: Slow breathing and grounding exercises calm the nervous system, easing hyperarousal and stress.
These somatic trauma healing practices allow the body to complete unfinished survival responses and let go of stored tension.
Polyvagal Theory and Nervous System Regulation
The polyvagal theory (Porges, 2011) explains how trauma impacts the vagus nerve, which links the brain and body. Trauma can keep the body stuck in defensive states, either hypervigilant or shut down.
Polyvagal-informed trauma healing focuses on building safety and connection to regulate the nervous system. Practices such as humming, safe touch, or gentle social engagement can activate the vagus nerve and support trauma release.
EMDR and Trauma Release Therapy
Another highly effective approach is Eye Movement Desensitization and Reprocessing (EMDR). This therapy helps process traumatic memories while addressing associated body sensations, such as a racing heart or muscle tension. Research shows EMDR can reduce both psychological and somatic trauma symptoms (Shapiro, 2017).
Everyday Trauma Healing Practices
In addition to professional treatment, daily practices can help release trauma from the body and promote nervous system regulation:
- Mindful movement such as stretching, walking, or dancing
- Journaling about sensations to connect with body memory trauma
- Safe touch or massage to ease chronic muscle tension
- Spending time in nature, which naturally calms the nervous system
These practices support ongoing recovery and resilience.
Trauma is not only psychological, it is carried in the nervous system and muscles as body memory. Healing requires more than talking about what happened; it requires listening to and working with the body. Through somatic trauma healing, polyvagal trauma practices, EMDR, and supportive daily habits, survivors can gradually release trauma from the body, regulate their nervous system, and restore a sense of safety and vitality.
If you’ve experienced trauma, remember: your body isn’t broken, it’s been protecting you. With the right support, it can also lead you toward recovery.
Frequently Asked Questions About Releasing Trauma from the Body
- Can trauma cause physical pain? Yes. Trauma is often stored in the body as muscle tension, headaches, digestive problems, or chronic fatigue. This happens because the nervous system remains stuck in survival mode, which keeps the body on high alert (van der Kolk, 2014).
- How long does it take to release trauma from the body? There’s no single timeline. Healing depends on the type of trauma, the individual’s support system, and the therapies used. Some people notice relief after a few sessions of trauma release therapy, while for others, recovery is a gradual process over months or years.
- What are the best therapies for trauma release? Evidence-based approaches include Somatic Experiencing (SE), EMDR therapy, trauma-sensitive yoga, and polyvagal-informed practices. These therapies work with both the mind and body to release stored trauma and regulate the nervous system.
- Can I release trauma from the body on my own? Self-care practices like mindful movement, breathwork, journaling, and spending time in nature can support trauma healing. However, because trauma can feel overwhelming, working with a trained trauma therapist is often essential for deep and safe recovery.
- Why is trauma stored in the body? Trauma is stored in the body because the nervous system may not have had the chance to fully process and complete the stress response during the event. As a result, the body holds on to the survival energy, creating body memory trauma until it is released (Levine, 1997).
References
- Levine, Peter A. Waking the Tiger: Healing Trauma. North Atlantic Books, 1997.
- Porges, Stephen W. The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, and Self-Regulation. W. W. Norton, 2011.
- Shapiro, Francine. Eye Movement Desensitization and Reprocessing (EMDR) Therapy: Basic Principles, Protocols, and Procedures. 3rd ed., Guilford Press, 2017.
- van der Kolk, Bessel A. The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma. Viking, 2014.
- van der Kolk, Bessel A., et al. “Yoga as an Adjunctive Treatment for Posttraumatic Stress Disorder: A Randomized Controlled Trial.” Journal of Clinical Psychiatry, vol. 75, no. 6, 2014, pp. e559–65. https://doi.org/10.4088/JCP.13m08561.
