How the body releases trauma naturally and with help
Trauma isn’t just a psychological experience—it simultaneously affects all aspects of the self and stays alive in the body. When we go through intense overwhelming events, our nervous system reacts instinctively to protect us. But if those responses aren’t fully processed, trauma can remain stuck in our bodies, leading to chronic stress, tension, and an array of physical symptoms that affects our mind & spirit.
Fortunately, our bodies have built-in mechanisms for releasing trauma, but modern life often suppresses these natural processes. In this article, we’ll explore how trauma gets stuck, how the body tries to release it on its own, and somatic practices that facilitate body trauma release when the natural processes get interrupted.
How Does Trauma Gets Stuck in the Body?
Before we talk about how to release trauma from the body, it’s important to understand how trauma becomes trapped in the first place.
The Fight, Flight and Freeze Response – When faced with danger, our nervous system activates fight, flight, and/or freeze. In the intense overwhelm of trauma our nervous system kicks into sympathetic activation which is the fight or flight response. If we can’t fight or escape, the parasympathetic branch of the nervous system kicks in and we move into the freeze response—this is a hard wired biological survival mechanism. But as this happens it can force energy to get stuck in the body. What this means is that fight, flight and freeze all get trapped inside the body. If the body does not deactivate from these states it can manifest as chronic tension, numbness, dissociation or any number of other trauma symptoms.
Emotional Suppression – Many of us are taught from a young age to suppress emotions like anger, fear, or sadness. Each of us comes from a genetic lineage where our nervous system is predisposed to defaulting into these states. Some people are more apt to move into anger (fight) as others are more prone to moving towards sadness and depression (shut down or freeze). And along with this our family systems will have certain ways of being with (or not not being with) specific emotions. If we don’t allow ourselves to express these feelings, they can stay stored in the body, leading to anxiety, depression, or even physical pain.
Unprocessed Stress & Trauma Patterns – Over time, repeated exposure to stress or unresolved trauma can lead to patterns of chronic tension, shallow breathing, digestive issues, and other physical symptoms. This compounding of repeated exposure forces the body to hold onto past experiences because it doesn’t have the opportunity to fully process and release them. This is how trauma symptoms can emerge later in life, because the body has reached its threshold for what it’s experienced, and can’t figure out how to release trauma from the body.
What are The Body’s Natural Trauma Release Mechanisms?
Even without external intervention, the body has ways of trying to release stored trauma:
Shaking & Tremors – If you’ve ever seen an animal shake after a stressful event, you’ve witnessed a natural trauma release. Humans have this ability too, but our critical thinking minds can get in the way. As this happens we often suppress this natural release mechanism. Tremors and involuntary shaking are signs that the nervous system is discharging and deactivating from stress, which will release trauma from body.
Crying, Laughing & Emotional Expression – Tears are one of the body’s natural ways of releasing emotional tension. Laughing also does the exact same thing. This is why people may laugh at inappropriate times, because their body is discharging an excess of discomfort related to the situation. However, many people hold back crying and emotional expression due to societal conditioning. Allowing emotions to move through the body can be a profound release.
Breath & Sighing – Have you ever let out a deep sigh after stress? This is the body’s way of resetting the nervous system. Conscious deep breathing can help amplify this natural release. This is how breathwork can have such a powerful healing effect.
Dreams & Sleep Processing – During sleep, the brain processes and integrates experiences. Nightmares can sometimes be a sign that the body is trying to work through unresolved trauma.
These mechanisms are automatic, but because we’ve been conditioned to suppress them, trauma can remain stuck. This is where somatic practices can help.
Somatic Practices That Support Trauma Release
If trauma isn’t releasing naturally, intentional somatic work can help the body complete the twarted fight, flight and freeze energy and move towards healing and regulation. Here are some modalities to facilitate how to release trauma from body.
Somatic Experiencing – This therapy helps the nervous system resolve incomplete fight, flight, or freeze responses. It also helps the body and being to express and metabolize emotions, complete incomplete protective defensive responses, express thwarted impulses and restore and repair boundaries. By tracking bodily sensations and allowing the system to regulate at its own pace, stored trauma can be released without reactivating distress. Somatic experiencing is a very effective and powerful body trauma release therapy. To learn more about somatic experiencing and to start healing click here.
Breathwork – Controlled breathing techniques can help regulate the nervous system, shift stored tension, and release suppressed emotions. Deep, conscious breathing signals to the body that it’s safe to relax and process enabling body trauma release.
Movement & Embodiment Practices – Activities like yoga, dance, and YBR (Yamuna Body Rolling) help the body unlock stored tension, melt and metabolize freeze and reconnect with its natural rhythm. Conscious movement allows trapped energy to release in a way that words alone cannot.
Touch & Co-Regulation – Safe, supportive touch (through massage, craniosacral therapy, or even a hug) can help calm the nervous system and encourage release. Being in the presence of a regulated person (such as a therapist or trusted partner) also supports the body’s ability to heal through co-regulation.
Conclusion
Trauma is stored in the body, but it doesn’t have to stay stuck in trauma responses. Whether through natural processes like shaking and crying or with the help of somatic practices, the body has an innate ability to heal. It is 100% possible to learn how to release trauma from the body.
If you’ve noticed signs of stored trauma—chronic tension, emotional numbness, or an overactive nervous system—trust that your body is speaking to you. A simple way to start is by noticing your breath. Right now, take a deep breath in through your nose… and let out a long exhale.
If you’re curious about exploring somatic healing further, professional support can accelerate the process to release trauma from body. Your body already knows how to heal—sometimes, it just needs a little guidance.
is trauma holding you back?
Perhaps you experienced a specific event that left you feeling different, disconnected, or stuck. Or maybe you carry a sense of unease in your body, struggling with anxiety or a feeling that something isn’t quite right.
As a somatic experiencing practitioner I specialize in helping people process and release stored trauma through gentle yet effective methods.
Download my FREE guide “Get Unstuck! The Truth About Body Trauma and How to Break Free’ and learn how to create the future you deserve.
Brianna Anderson, SEP
I’m here to help you heal so you can begin to live the life of your dreams
My private practice specializes in helping people who have endured trauma, resolve the symptoms out of their body, mind & spirit so they can feel comfortable in their skin, find inner peace and live the desires of their heart.
I am based out of South Orange County, Ca and offer online therapy sessions. Whether you are just starting your healing journey or ready to try something new, I am here to help.