Trauma + Me: Trauma and the Body (#6)

Hello again,

Just as a little recap, we’ve talked about how trauma reshapes the brain, seeps into our relationships, and challenges our sense of self. But what about the body? Trauma isn’t just something we feel emotionally—it physically embeds itself in our muscles, bones, and nervous system.

Today, we’ll dive into how trauma manifests physically, backed by research and science. We’ll also explore ways to release it so we can take steps toward physical and emotional freedom. Let’s get into it.

The Science of Trauma in the Body

When we think of trauma, we often picture emotional scars, but the body keeps the score—literally. Trauma triggers physiological responses that can leave lasting marks on our muscles, bones, and organs. These responses aren’t just reactions—they’re imprints.

When a traumatic event occurs, the body’s fight-or-flight system kicks in:

1. The Stress Hormone Surge: The hypothalamus signals the release of cortisol and adrenaline to prepare the body for survival. These hormones are essential in the moment but harmful when they linger.

2. Muscle Tension: The body instinctively tightens muscles to prepare for action, often locking in that tension long after the threat is gone.

3. Suppressed Immune System: Chronic stress weakens the immune system, leaving the body vulnerable to illness.

   
   

Trauma’s effects on the body are vast, and science backs this up.

1. Tension Stored in Muscles

Have you ever felt tightness in your shoulders or neck during stress? That’s your body bracing for impact. With trauma, this tension becomes chronic, leading to muscle stiffness, pain, or even conditions like fibromyalgia.

• Research Insight: A 2018 study in The Journal of Pain Research found that individuals with PTSD had significantly higher rates of chronic pain disorders, particularly in the neck, shoulders, and back.

• Personal Connection: I carried tension in my jaw, neck and back for years after leaving solitary confinement. My body didn’t trust that I was safe, so instead it held me continuously braced up

  
  

2. Trauma in the Fascia

The fascia is a web of connective tissue that holds everything in our bodies together. Trauma can cause restrictions in this tissue, leading to pain and limited mobility.

• Study Highlight: A 2017 paper in Frontiers in Psychology suggested that trauma-induced fascial tension contributes to physical discomfort and emotional distress, creating a feedback loop of pain and anxiety.

  
  

3. The Bones Remember

While it might sound far-fetched, trauma impacts bone health. Chronic stress can lead to decreased bone density, increasing the risk of osteoporosis.

• Research Insight: A 2020 study in Psycho neuroendocrinology linked long-term cortisol exposure (from chronic stress) to reduced bone mineral density, especially in women.

  
  

4. The Gut-Brain Connection

The gut is often called the “second brain” because it houses millions of neurons and communicates with the central nervous system. Trauma disrupts this connection, leading to issues like irritable bowel syndrome (IBS), nausea, or appetite changes.

• Statistic: Up to 50% of individuals with PTSD experience gastrointestinal symptoms, according to a study in Gastroenterology Research and Practice.

  
  

5. The Heart and Trauma

Trauma places enormous strain on the cardiovascular system.

• Cardiovascular Risk: A 2019 study in Circulation found that individuals with PTSD were 50% more likely to develop cardiovascular disease due to chronic stress and inflammation.

  
  

Trauma often remains trapped in the body because the nervous system doesn’t complete the stress cycle. Animals in the wild naturally discharge stress after a threat—think of a gazelle shaking off fear after escaping a predator. Humans, on the other hand, often suppress these reactions.

• Frozen Response: Trauma can leave us “frozen,” unable to release the energy built up during the fight-or-flight response. This energy becomes tension stored in the body.

  
  

The good news is that you can release trauma from your body. It takes work, but it’s possible.

1. Somatic Therapies

Somatic therapy focuses on the connection between the mind and body, helping individuals release stored tension.

• Example: Peter Levine’s Somatic Experiencing method encourages people to revisit traumatic memories in a controlled way, allowing the body to complete the stress cycle.

• Study Insight: A 2015 study in Trauma & Health found that somatic therapies significantly reduced PTSD symptoms and physical pain.

  
  

2. Yoga and Movement

Yoga is one of the most effective ways to release trauma. It combines movement, breathwork, and mindfulness to help the body let go of stored tension.

• Research Highlight: A 2014 study in The Journal of Clinical Psychiatry found that trauma survivors who practiced yoga twice a week experienced a 50% reduction in PTSD symptoms.

  
  

3. Massage and Myofascial Release

Therapeutic touch, such as massage or myofascial release, can help release tension in the fascia and promote relaxation.

• Statistic: According to the American Massage Therapy Association, 88% of people say massage helps reduce stress and physical discomfort.

  
  

4. Breathing Techniques

Deep breathing exercises activate the parasympathetic nervous system, signaling the body that it’s safe to relax.

• Practical Tip: Try box breathing—inhale for 4 counts, hold for 4 counts, exhale for 4 counts, and hold again for 4 counts.

  
  

5. Exercise and Physical Activity

Exercise releases endorphins and reduces cortisol levels. Activities like running, dancing, or even walking can help discharge stored energy.

• Data Point: A 2019 meta-analysis in Mental Health and Physical Activity found that regular exercise reduced PTSD symptoms by up to 20%.

The Role of Food in Trauma Recovery

Nutrition plays a vital role in how the body manages and recovers from trauma. While food can’t erase trauma, it can support your body’s ability to heal by reducing inflammation, stabilizing blood sugar, and improving gut health—all of which influence mental health.

1. Anti-Inflammatory Foods

Trauma often leads to chronic inflammation, so incorporating anti-inflammatory foods can help:

• Omega-3 Fatty Acids: Found in salmon, walnuts, and flaxseeds, omega-3s are linked to improved brain health and reduced inflammation.

• Leafy Greens: Spinach, kale, and Swiss chard are packed with antioxidants that combat inflammation.

• Turmeric: Contains curcumin, which has anti-inflammatory and neuroprotective properties. (use with fresh ground black pepper to activate the turmeric in your body)

  
  

2. Foods That Support Gut Health

The gut-brain connection is critical in trauma recovery, as the gut produces many of the neurotransmitters (like serotonin) that regulate mood:

• Probiotic Foods: Yogurt, kefir, sauerkraut, and kimchi promote healthy gut bacteria.

• Prebiotic Foods: Garlic, onions, and bananas feed the beneficial bacteria in your gut.

• Fermented Foods: These improve digestion and reduce gut inflammation, positively impacting mental health.

  
  

3. Foods to Avoid

Certain foods can exacerbate inflammation or stress, so it’s best to limit:

• Processed Sugars: Spikes in blood sugar can lead to mood swings and irritability.

• Caffeine: Excess caffeine can heighten anxiety and overstimulate the nervous system.

• Alcohol: It may numb pain temporarily but often worsens emotional and physical symptoms in the long run.

  
  

Practicing mindfulness and staying grounded in the present moment is a powerful tool for releasing trauma from the body. Trauma keeps you stuck in the past, but mindfulness teaches the brain and body to feel safe in the now.

1. How Mindfulness Helps

• Regulates the Nervous System: Mindfulness activates the parasympathetic nervous system (the “rest and digest” system), reducing the fight-or-flight response.

• Interrupts Negative Thought Loops: Staying present helps break the cycle of intrusive memories and catastrophic thinking.

• Rebuilds Neural Pathways: A 2019 study in Mindfulness found that consistent mindfulness practice can increase activity in the prefrontal cortex, helping to regulate emotions and improve decision-making.

  
  

2. Mindfulness Practices for Trauma Recovery

• Body Scans: Lie down and bring awareness to different parts of your body, noticing sensations without judgment.

• Breathing Exercises: Techniques like diaphragmatic breathing or box breathing help calm the nervous system.

• Grounding Techniques: Focus on physical sensations, like the texture of a chair or the feeling of your feet on the ground, to anchor yourself in the present.

• Mindful Movement: Yoga, tai chi, or gentle stretching can help release stored tension in the muscles and fascia.

  
  
  
  

Combining mindful eating with trauma recovery can deepen the healing process. For example:

• Practice gratitude for your food, acknowledging how it nourishes your body.

• Eat slowly, savoring each bite to help regulate the nervous system.

• Notice how different foods make you feel physically and emotionally, and adjust your diet accordingly.

Trauma doesn’t just live in the past—it lives in our bodies. But the same body that holds the trauma also holds the key to healing. By reconnecting with our physical selves, we can release the tension, pain, and energy that trauma leaves behind.

What’s Next?

In the next post, we’ll explore Trauma and Relationships: Rebuilding Trust and Connection. We’ll dive into how trauma affects our ability to connect with others and how we can rebuild those bonds.

As a reminder always consult a doctor for what plan is best for your particular journey - No two bodies are created equal.

Until then, take a moment to check in with your body. What is it telling you? And how can you begin to show it compassion?

-Troy Rienstra