Understanding Trauma Release
When you first consider trauma, you may focus only on the emotional pain it inflicts. However, trauma isn’t only a psychological or emotional experience; it’s also physiological or physical. The experience can embed deeply within the body. And releasing that trauma doesn’t just entail emotionally “letting go.” It also involves physical shifts as the body processes and heals. Physical signs your body is releasing trauma can include tremors, flushing, altered breathing, and more.
Today, let’s explore how your body physically releases trauma so you can better understand and recognize the signs to promote greater well-being.
Understanding Trauma Release: A Physical and Emotional Journey
Trauma affects the body along with the mind. When stress becomes overwhelming, the body can hold onto the stress within the tissues and nervous system. This can lead to muscle tension, altered breathing, digestive changes, and other physical signs your body is releasing trauma.
When your body begins to process and release this stored stress, you may notice physical changes. Being able to recognize these natural responses to trauma stored in the body can help you monitor progress by using enhanced body awareness. It can also help affirm that the healing process has begun. Finally, it can encourage self-awareness and compassion to help you move more smoothly through the process.
In fact, the body has intrinsic processes to help you release trauma stored in the body over time. For instance, the body uses muscle tremors, deep breaths, and other responses to help you relax and let go. This is where neuroception, a new understanding of the body’s subconscious system of threat detection, appears to play a significant role.
By understanding what neuroception is, we can better appreciate why the body responds the way it does and why certain physical symptoms may appear as the body releases trauma. Physical signs your body is releasing trauma include:
1. Muscle Tremors or Shaking
Have you ever noticed your muscles shaking or trembling after a stressful event? These involuntary movements can occur immediately, such as after a car accident, or weeks, months, or even years later, as the body releases pent-up energy from past traumatic events. For example, have you ever felt your body begin to tremble after thinking about someone cursing you out, even long after the incident?
The involuntary shaking is one way the body discharges excess energy that’s stored during traumatic events. The muscle relaxation that naturally occurs after the tremors is a positive sign that the body is processing the stress and regulating emotions. Shaking can be a signal of a breakthrough in the healing journey or, when done intentionally, may help release deep-seated emotions.
2. Changes in Breathing Patterns
Spontaneous deep breaths or signs may seem subtle, but they can be significant signs of stress release. These shifts in breathing help activate the body’s relaxation response, reducing anxiety and making more space for emotional processing. You may feel a sense of relief or openness as your body resets and your breath deepens, reducing stress or shifting emotions.
3. Emotional Tears and Crying
If you’ve ever cried for no apparent reason, it may be due to the release of trauma stored in the body. Crying can be a powerful outlet that relieves emotional stress and helps reset the nervous system. If you find yourself crying out of the blue, don’t repress it. It’s a healthy, constructive release that may provide lasting relief.
4. Yawning Frequently
We yawn for many reasons—because we’re tired, bored, just waking up, or even seeing or hearing others yawn. Another surprising reason? Because we’re feeling stressed. Yawning helps reset the nervous system, increasing the flow of oxygen and helping balance emotions. In addition, yawning can help you better regulate emotions to feel calmer and more grounded.
5. Sensations of Warmth or Heat
Experiencing sudden warmth, heat waves, or blushing in the body may be another sign of trauma release. Physical sensations are often linked to the body processing past stress or emotional memories. They’re another sign that the body is changing as it lets go of stored trauma, such as from difficult memories.
6. Muscle Relaxation
As muscles begin to relax, especially in areas where you’ve held chronic tension, your body shows it’s ready to release trauma stored in the body. Muscle relaxation not only eases physical discomfort but also signifies that it’s carrying less stress.
7. Improved Posture
Sometimes releasing trauma allows you to feel a newfound body alignment. For instance, your body may feel safer and lighter as it naturally corrects the alignment. This posture adjustment can also support better breathing and enhance the overall sense of well-being.
8. Gastrointestinal Changes
The gut is often called the “second brain.” Most people have experienced a gut reaction as this “brain” is more sensitive to emotions. As you release trauma or stress, you may notice you naturally experience improved digestion or relief from stomach discomfort. These changes may signify a decrease in stress hormones so your gut can function more smoothly.
Role of Professional Guidance
While recognizing these physical signs is crucial, having professional support can significantly enhance the trauma-release process. For instance, therapists can introduce new approaches, such as Cognitive Behavior Therapy (CBT) and exposure therapy, to help individuals process and manage trauma more effectively.
In addition, many people find integrating more traditional therapies with body-focused approaches, such as somatic therapy, mindfulness, bodywork, or yoga, to lead to more complete release and a more profound healing experience.
Developing a deeper awareness of your body’s cues can be an empowering journey as you release past trauma. Practices like mindfulness, meditation, and gentle movement can help you tune into your body’s subtle signs. This allows you to respond more fully with compassion and self-care.
Engaging in physical activities also promotes endorphin release, which can further support emotional regulation. A therapist can help you combine therapies and develop a personal treatment plan for your individual needs. This may include:
- Mindfulness and Meditation to help increase body awareness and stay present and attuned with your body’s signals.
- Physical Activities, such as yoga and movement therapies, to connect the mind and body to help support and strengthen the healing process.
Building a Supportive Network
Healing from trauma doesn’t need to be a solitary experience. In fact, it shouldn’t be. Connecting with trusted family, friends, and support groups can create a nurturing environment that bolsters your ability to release trauma. Sharing the experience can foster your understanding, help you learn how to set healthy boundaries, and discover other techniques and resources to release stress and trauma. Ultimately, this help and support can enhance your relationships.
Monitoring Progress and Adjusting as Needed
Keeping track of your body’s responses can provide valuable insights as you progress. Journaling, biofeedback, and regular check-ins with your healthcare provider can all help you better recognize and understand patterns so you can make adjustments as needed. Ongoing discussions with your healthcare providers or therapist can help you stay the course or adjust when needed. Remember, healing isn’t always (or even often) a linear path. Setbacks are common and expected. So, patience and consistency are vital.
Embracing the Path to Healing
Recognizing the physical signs your body is releasing trauma is a powerful step in your healing journey. Signs, such as muscle tremors, changes in breathing, gastrointestinal changes, and more, are your body’s way of letting go of the stress it has carried, sometimes for years. Embracing these responses with patience and compassion can make the process less daunting and more empowering.
Recovery from trauma is not a one-size-fits-all journey. Many find that a combination of intensive outpatient care and outpatient services provides the most comprehensive support for lasting recovery. The intensive environment allows you to fully immerse yourself in healing and access resources tailored to your needs. Outpatient services will enable you to continue receiving support while integrating healing practices into daily life, helping you build resilience and reconnect with routines in a way that feels manageable.
Remember that setbacks may follow moments of progress, but each step brings you closer to a place of strength, resilience, and peace. You are not alone—support networks, healthcare providers, and communities are here to walk beside you, helping you reclaim well-being at your own pace.