Updated: May 23, 2025
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.
What Triggers the Physical Release of Trauma?
The release of trauma isn’t always predictable, and it doesn’t happen on a schedule. For many, the body begins to let go when it feels safe—whether that’s in the presence of a trusted therapist, during a quiet moment of reflection, or even in the middle of a yoga class. What all these experiences have in common is a sense of safety that allows the nervous system to shift from a state of survival to one of restoration.
This shift often involves the parasympathetic nervous system—the part of your body responsible for calming and restoring balance. When this system is activated, your body may start to discharge the energy it has held onto, sometimes for years. This can happen slowly, subtly, or all at once, through signs like shaking, crying, or spontaneous muscle relaxation.
Certain experiences or practices can also prompt this release. These might include deep breathing, meditation, gentle movement, somatic therapy, or even just being in a supportive environment. In some cases, physical trauma release may be sparked by a memory or emotion rising to the surface.
It’s important to remember that these responses are not random—they’re your body’s way of processing what’s been held inside. By paying attention to the conditions that allow your body to soften, release, or react, you can start to identify what safety looks and feels like for you. And from that place of safety, healing can begin.
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.
Is It Normal to Feel Worse Before You Feel Better?
Yes—feeling emotionally or physically unsettled during healing is not only normal, it’s often a sign that real progress is happening. As your body begins to release stored trauma, it may stir up sensations and emotions that were previously buried or numbed out. This can feel overwhelming, confusing, or even discouraging. But it’s important to understand that this discomfort isn’t a setback—it’s part of the process.
Trauma, especially when held in the body over long periods, can create a kind of emotional armor. As that armor begins to soften, previously suppressed feelings like sadness, anger, grief, or fear may surface. This release can be intense at times, leaving you feeling temporarily more vulnerable or dysregulated than before.
Rather than viewing this as something going wrong, consider it a sign that your body is finally beginning to process what it once had to suppress in order to cope. Just like a wound that must be cleaned before it can truly heal, trauma sometimes brings discomfort to the surface before resolution can occur.
Be gentle with yourself during these times. Progress isn’t always linear, and healing doesn’t always feel good in the moment. Trust that your body knows what it’s doing. With the right support, patience, and self-compassion, these difficult moments often give way to deeper clarity, peace, and resilience.
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.
Alternative and Holistic Approaches to Trauma Release
While talk therapy and cognitive approaches are powerful tools in trauma recovery, many people also benefit from holistic and body-based therapies that work directly with the nervous system and the physical body. These alternative methods can offer new pathways to healing, especially when words fall short or emotions are stored in the body itself.
Somatic Therapy focuses on the connection between mind and body, using awareness of physical sensations as a way to process emotional pain. Through gentle movement, touch, and mindfulness, somatic therapists help individuals tune into their bodily experiences and safely release tension and trauma.
Breathwork is another accessible and powerful tool. By consciously changing your breathing pattern, you can calm the nervous system, access repressed emotions, and create space for healing. This can be especially helpful for those who experience anxiety or feel disconnected from their bodies.
EMDR (Eye Movement Desensitization and Reprocessing) is a structured therapy that uses guided eye movements to help the brain reprocess traumatic memories. It’s particularly effective for those dealing with PTSD, past abuse, or specific traumatic events.
TRE (Tension & Trauma Releasing Exercises) involves a series of physical movements that activate the body’s natural tremor mechanism to release deep muscular patterns of stress and trauma. It can be beneficial for anyone feeling chronically tense, hypervigilant, or “on edge.”
Acupuncture, an ancient Chinese medicine practice, helps regulate the body’s energy and calm the nervous system. Many people find that it helps reduce anxiety, improve sleep, and create a sense of balance as they work through trauma.
Craniosacral Therapy uses gentle touch to release restrictions in the body’s connective tissue and promote the free flow of cerebrospinal fluid. It’s often used for people who are sensitive to more active forms of therapy and need a gentle, non-invasive approach.
Expressive Arts Therapy allows individuals to process trauma through creativity—whether that’s painting, writing, dancing, or making music. This approach can help those who find verbal expression challenging or who benefit from symbolic forms of release.
These holistic methods don’t replace traditional therapy—they complement it. Every individual’s path is different, and finding the right combination of approaches can create a deeper, more integrated healing experience.
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.
Listening to Your Body’s Signals with Compassion
Healing from trauma requires not just awareness—but compassionate awareness. Listening to your body is a powerful practice, especially when you approach it with curiosity rather than control. Instead of trying to fix or change what you feel, begin by simply noticing. What’s tight? What’s calm? Where do you feel warmth, tension, or energy?
This kind of body listening starts with slowing down. Take a few moments each day to check in with your physical sensations, especially during quiet moments or after emotionally charged experiences. You might notice subtle cues—like shallow breathing, a clenched jaw, or a flutter in your chest—that point to emotions or stress you hadn’t fully registered.
Journaling these sensations can be a helpful way to identify patterns over time. What tends to trigger certain reactions? When do you feel most safe or grounded? Writing it down allows you to build a map of your body’s responses and see your progress with greater clarity.
Body scans, a mindfulness technique where you bring gentle attention to different areas of your body, can also be a valuable tool. This practice helps you build awareness without judgment, giving space for physical sensations to arise and move without needing to label them as good or bad.
The key is compassion. Your body has been trying to protect you—and these signals are its way of communicating. By listening with kindness and patience, you create the conditions for deeper healing to unfold.
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.