Today we will talk about why movement is so important in trauma recovery from a somatic perspective. When trauma happens, something that our body does is it goes into a fight, flight, or freeze response because it’s storing stress in our body. This can be very uncomfortable, and the stress is often stored in our muscles and nervous system. What this may feel like is a lot of tension—you might feel numb, and overwhelmed. Sometimes, with trauma, talk therapy is, of course, very important because we can talk about our emotions and the cognitive aspects of the trauma. However, movement is really important for the physical aspects that manifest as a result of trauma. Movement-based practices can try to close this gap and help individuals understand their body and reconnect with any of the disconnection that has occurred as a result of trauma in their body in a very nonverbal way.

When we engage in somatic practices, meaning movement, it helps us release that stress that's stored in our body as a result of trauma. Specifically in the nervous system, it helps us reset and return to its normal state. This can help with even the emotional symptoms like anxiety, when we feel restlessness and dissociation. It helps us feel more grounded and more self-aware because we’re here focusing on the intentional movements, and we’re trying to rebuild that trust in our bodies for us to heal from that trauma.

Some of the somatic practices for trauma healing include yoga, Tai chi, dance, somatic experiencing, walking, or mindfulness movement. I’ll discuss a little bit of what each of these may look like. Yoga, specifically yoga that’s trauma-focused, involves very deliberate and slow movements, and breathing is so important. Mindfulness breathing motivates us to stay present in our bodies without judgment and helps us control and feel safer in our space. Yoga, for people who are experiencing trauma, can be very tailored and unique to individuals. There’s no one- size-fits-all, and the yoga therapist will be the best to determine what is right for you.

Tai chi is an ancient Chinese practice. This is very unique because Tai chi involves slow, gentle movements that are flowing, and it’s all about balance. When we combine these slow, balanced movements with breathing and mindfulness, we’re helping our mind become calmer, reducing any physical stress and bringing our awareness to that. Essentially, Tai chi is good for building that body-mind awareness.

In terms of dance and movement, this can also be very important in trauma recovery because it’s a creative expression of emotions. We can dance to release any traumatic experiences and emotions that are almost stuck in our bodies. This is not like any traditional dance; this dance is a free form of movement for you to express your feelings. It’s such a unique and powerful way to feel confident within your body and express emotions that might be difficult to express verbally.

Another practice is somatic experiencing. This is an approach that is grounded in gently releasing trauma stored in our body. This is done with a trained practitioner. With this practitioner, you may engage in body-based exercises to bring awareness to physical sensations, any energies, any tension stored in the body, and feelings of safety or not feeling safe. Another practice is just simple mindfulness walking or mindfulness movements like walking or stretching. Paying attention to our movements and breathing can help provide that grounding and healing experience.

This might all sound overwhelming, and if you’re new to somatic practices, it’s really important to start small and begin with simple goals that can be achievable for you. For example, a simple goal might be walking mindfully, focusing on your steps, or stretching. What’s most important is it’s not about going big or going home—it’s about starting small and being consistent to create lasting changes. It’s important to focus on breathing because breathing is so powerful for calming our nervous system. Practicing slow, deep breaths and engaging in movements— whether it be yoga, physical exercise, or walking—helps us bring awareness to our body.

It’s also important to do all of these practices in an environment that feels safe to you. Whether it’s your bedroom or a safe space, it’s important to find that safe space and remove any distractions, whether they’re family members or objects, etc. It’s important to understand that trauma recovery is not linear, and it’s very personal. It’s important to understand what your body is telling you. Listening to your body’s boundaries—if anything feels triggering or overwhelming, it’s important to stop and listen to your body and not continue doing that exercise. Through this, your body is telling you to trust its signals as your body knows how to heal and knows what’s right for you.

Most importantly, if you’re doing anything specialized like yoga or somatic exercises, it’s important to consider, if possible, a trained practitioner in these practices. They can tailor the approach to your recovery because there’s no one-size-fits-all. Trauma is incredibly difficult, and it cannot be fixed overnight. Specifically, trying to practice somatic exercises can also be draining on your body, so it’s important to be patient. This is a journey and not a race, so it’s normal to encounter movements that feel uncomfortable or you’re resistant toward. It’s important to approach each session with curiosity and openness. There’s no perfection in these things.

There are many benefits of movement in trauma recovery. Over time, you may notice less physical tension, feel more emotionally regulated, and experience a better connection with yourself. That mind-body connection movement will build confidence in your body, make you more resilient, and help you understand the signals your body is giving you. Most importantly, these movements can help you rebuild trust within yourself that might have been lost through trauma. Whether you choose to explore trauma-sensitive yoga, dance, or a simple mindful walk, the key is to be self-compassionate, engaged, and curious about healing

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