The Body Remembers: How Trauma Lives in the Nervous System & Ways to Heal
Trauma isn’t just something we think about, it’s something our bodies hold onto. For many, past trauma is stored in the nervous system, affecting how we feel, react, and engage with the world. Symptoms like chronic stress, anxiety, dissociation, and even physical pain can all stem from unresolved trauma. If you’ve ever felt stuck in survival mode, overwhelmed, or emotionally numb, your body may be carrying trauma that hasn’t yet been processed.
The good news? Healing is possible. By working with the mind and body together, you can release stored trauma and regain a sense of calm and safety.
How Trauma Affects the Nervous System
When you experience trauma, your body's fight, flight, or freeze response activates. If the trauma is severe or prolonged, your nervous system can become "stuck," leading to:
Hypervigilance – Always feeling on edge, scanning for danger, even in safe environments.
Dissociation – Feeling disconnected from your body or life, as if watching from a distance.
Emotional Numbing – Difficulty feeling joy or expressing emotions due to past pain.
Chronic Pain or Fatigue – Unexplained body aches, migraines, digestive issues, or persistent exhaustion.
Many people live with these symptoms for years without realising they stem from past trauma. The nervous system remembers everything, even when the mind tries to forget. This is why traditional talk therapy alone may not be enough—you need approaches that address trauma at a body level too.
Healing Trauma in the Body: Effective Therapies and Techniques
Trauma healing isn’t just about talking, in fact not talking can be the most effective way to handle trauma as reliving it over and over is known to only compound the problem, instead I see it as working with the nervous system to create lasting change. Here are some powerful approaches that can help:
Breathwork
Deep, controlled breathing helps regulate the nervous system and shift out of fight-or-flight mode. Try this simple breathing exercise:
Inhale for four seconds,
Hold for four seconds,
Exhale for six seconds.
This signals safety to your brain, calming stress and anxiety.
Somatic Therapy (Body-Based Healing)
Unlike traditional therapy, somatic approaches help process trauma through physical movement and sensation. Methods like:
TRE (Tension & Trauma Release Exercises) – Helps release deep muscular tension.
Hakomi Therapy – A mindful, body-centered therapy for trauma healing.
Somatic Experiencing – Uses body awareness to gently release stored trauma.
Grounding Techniques
Bringing yourself back into the present moment helps restore a sense of safety. Simple practices include:
Walking barefoot on grass or sand.
Holding an object and focusing on its texture, temperature, and weight.
Spending time in nature, feeling the ground beneath your feet.
Vagus Nerve Stimulation
The vagus nerve plays a huge role in emotional regulation. Stimulating it can help shift your nervous system from stress to relaxation. Easy ways to do this include:
Humming, chanting, or singing (activates the vagus nerve).
Cold water exposure (splashing your face or a cold shower).
Slow, deep breathing (especially exhaling longer than you inhale).
Trauma-Informed Therapy & Professional Support
If trauma is impacting your life, working with a qualified trauma therapist can make a huge difference. Integrative therapy, EMDR (Eye Movement Desensitisation and Reprocessing), polyvagal therapy, and somatic therapy are particularly effective for trauma healing.
Start Your Healing Journey
Trauma recovery isn’t a straight line, and healing takes time. But with the right tools, support, and nervous system-focused approaches, you can begin to feel safe in your own body again.
If you're ready to start healing, I offer trauma-informed therapy that integrates both mind and body healing. Book a session today to begin your journey towards lasting emotional well-being.
