Trauma, in any shape or form, has the ability to leave deep emotional and physical scars, often manifesting in ways we might not immediately recognise. Whether it’s from a single distressing event or ongoing chronic stress, our bodies and minds hold onto these experiences, affecting our overall well-being.
One powerful way to address trauma is through trauma-releasing exercises, which can help you process and release the pent-up energy associated with past experiences. Buckle up because there will be tears.
What are trauma-releasing exercises?
Trauma-releasing exercises (TRE) are designed to help the body release deeply held stress and trauma. They work on the principle that the body stores emotional and physical stress, which can create tension and blockages. By engaging in specific movements and exercises, you can help your body release this stored tension and restore a sense of balance and calm. These exercises are often simple, but they can be incredibly powerful in facilitating healing and relaxation.
1: The trauma release exercise (TRE)
TRE is a series of exercises designed to activate the body’s natural tremor mechanism. The goal is to induce shaking or tremoring, which can help release deep-seated stress and trauma.
How to do it:
- Find a comfortable space: Choose a quiet, comfortable space where you won’t be disturbed.
- Start with gentle stretches: Begin with gentle stretches, focusing on your legs, hips, and lower back. This prepares your body for the tremoring process.
- Lie down on your back: Lie on your back with your knees bent and feet flat on the floor. Allow your arms to rest at your sides.
- Engage your core: Gently engage your core muscles, and then start to slowly lift your hips off the ground. Hold for a few seconds and then lower your hips.
- Allow natural tremors: As you continue this movement, you may start to notice natural tremors or shakes in your body. Let these tremors occur without trying to control them. They are a natural response and part of the release process.
- Breathe deeply: Focus on your breathing, taking deep, slow breaths to support the process.
TRE helps release tension, reduce stress, and promote emotional healing. The natural tremors can help your body discharge stored stress and restore a sense of balance.
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2: Grounded meditation
Grounded meditation helps connect you to the present moment and your physical body, which can be especially beneficial for those who have experienced trauma.
How to Do It:
- Sit or lie down comfortably: Find a comfortable position, either sitting or lying down.
- Focus on your breath: Close your eyes and take slow, deep breaths. Focus on the sensation of the breath entering and leaving your body.
- Visualise grounding: Imagine roots growing from the soles of your feet or the base of your spine into the earth. Visualise these roots anchoring you firmly to the ground.
- Feel the ground beneath you: Pay attention to the sensations of contact between your body and the surface you’re on. Feel the support and stability of the ground.
- Affirmations: Use positive affirmations such as “I am grounded” or “I am safe” to reinforce your connection to the present moment.
Grounding meditation helps reduce anxiety, increase feelings of safety, and reconnect you with your body. It can also be a calming practice to manage stress and trauma-related symptoms.
3: Somatic experiencing (SE) movement
Somatic experiencing is a therapeutic approach developed by Dr. Peter Levine that focuses on the body’s sensations to help process and release trauma. SE movement involves gentle body movements to help resolve traumatic stress.
How to Do It:
- Identify sensations: Begin by closing your eyes and bringing your awareness to any physical sensations or areas of tension in your body.
- Gentle movement: Start with small, gentle movements in the area of tension. For example, if you feel tightness in your shoulders, gently move your shoulders up and down or in circles.
- Track sensations: Pay close attention to any changes in sensation as you move. Notice if the tension shifts or if new sensations arise.
- Use breath: Incorporate deep breathing to support the movement. Inhale deeply as you move, and exhale as you release tension.
- Reflect: After the movement, take a moment to reflect on how you feel. Notice any shifts in your emotional or physical state.
SE movement helps increase body awareness, release physical tension, and process traumatic experiences. It can be particularly useful for those who hold stress in their bodies.
Complied by: Amy Steenkamp
First published by Woman &home
Also see: How to heal from unresolved trauma
