How stress and trauma get trapped in the body

The Physiology of Trauma: How It Gets Trapped in the Body and the Power of Somatic Bodywork

Trauma is often seen through a psychological lens, but its impacts ripple deeply into the body, embedding in the muscles, nervous system, and even our cellular memory. When trauma occurs, it doesn’t just affect our mind; it triggers a cascade of physical responses that, if unresolved, can result in the body holding onto these experiences long after the initial event has passed. Understanding the physiology of how trauma becomes trapped in the body reveals the connection between the mind and body, as well as how somatic bodywork can play a crucial role in releasing it.

How Trauma Affects the Body: The Physiology of Stuck Energy

Trauma, whether caused by a sudden event (e.g., an accident, violence) or chronic stress (e.g., abuse, neglect), activates the body’s survival mechanisms. At its core, trauma triggers the body’s “fight, flight, or freeze” response, managed by the autonomic nervous system (ANS), specifically through the sympathetic and parasympathetic branches.

1.Fight-or-Flight Activation (Sympathetic Nervous System):

When we face a threat, the sympathetic nervous system kicks into gear, releasing adrenaline and cortisol. These stress hormones flood the body, preparing muscles to act, quickening the heart rate, and increasing oxygen flow to essential muscles for survival. Blood is diverted from non-essential functions (like digestion) to prime the body for action. However, if the trauma is overwhelming or persistent, the system stays activated longer than it should. This can result in a state of hyperarousal, chronic tension in muscles, and a heightened state of alertness.

2.Freeze Response (Parasympathetic Nervous System - Dorsal Vagal Complex):

In situations where neither fight nor flight is possible, the body may go into a freeze state. This is managed by the dorsal vagal complex, a branch of the parasympathetic nervous system. The freeze response essentially “shuts down” parts of the body. Energy becomes stuck, the heart rate slows, and muscles may feel numb or immobilized. While this response helps to survive in extreme situations, the energy that was mobilized for fight or flight remains locked in the body if not released after the threat has passed.

The Impact of Chronic Trauma on the Body

When trauma is unresolved, the body continues to operate in survival mode long after the event, leading to both physical and mental changes.

1.Muscle Tension and Chronic Pain:

Muscles involved in the fight-or-flight response, such as those in the neck, shoulders, and hips, often remain in a state of chronic tension. The body’s tissues may become rigid, as though bracing for the next threat. This tension can manifest as chronic pain, headaches, back issues, and even conditions like fibromyalgia, where pain is widespread.

2.Digestive Issues:

Since blood is directed away from digestion during trauma, chronic stress can lead to gastrointestinal issues. Irritable bowel syndrome (IBS), indigestion, and inflammation of the gut are common outcomes. The gut-brain axis, a bidirectional communication system between the brain and the gut, is deeply influenced by trauma, with the gut often referred to as the “second brain.”

3.Hormonal Imbalances:

Prolonged activation of the stress response impacts hormonal balance. The hypothalamic-pituitary-adrenal (HPA) axis becomes dysregulated, leading to excess cortisol production. Over time, this can cause issues like adrenal fatigue, weight gain (especially around the midsection), sleep disturbances, and mood disorders such as anxiety or depression.

4.Mental and Emotional Consequences:

Trauma affects not only the body but also emotional regulation. People with trapped trauma often experience hypervigilance, anxiety, irritability, depression, or dissociation. Since the nervous system remains dysregulated, they may feel “stuck” in survival mode, making it difficult to relax, feel safe, or connect with others.

5.Memory Storage and Flashbacks:

Trauma is often stored in implicit memory, which is the body’s memory of sensation and emotion, rather than in explicit (or conscious) memory. This is why trauma survivors may experience flashbacks, or intense bodily reactions to seemingly unrelated triggers. The trauma is not only held as a memory in the brain but is also felt in the body, where it resurfaces through physical symptoms.

The Science Behind Somatic Bodywork: Releasing Trauma from the Body

Somatic bodywork is an umbrella term for techniques that aim to bring the body into awareness and facilitate the release of stored trauma. Unlike talk therapies that focus on the mind, somatic therapies recognize that trauma is stored physically and must be addressed at the bodily level. The key principle is that the body and mind are deeply interconnected, and releasing physical tension can also lead to emotional healing.

1.Interoception and Body Awareness:

Somatic therapies focus on developing interoception, which is the ability to sense the internal state of the body. Trauma survivors often disconnect from their bodies to avoid feeling pain or distress. Somatic bodywork gently encourages reconnection by guiding the individual to pay attention to physical sensations like tightness, numbness, or pain. This awareness is a crucial first step in releasing trauma.

2.Completion of the Fight-or-Flight Response:

Somatic therapies aim to help the body complete the responses that were halted during trauma. For instance, trauma may result in stuck fight-or-flight energy, leaving a person feeling restless or exhausted. Techniques like shaking, trembling, or focused movement can help the nervous system release this energy, signaling to the body that the danger has passed.

In practices such as Somatic Experiencing (developed by Dr. Peter Levine), the body is allowed to complete incomplete defense responses, releasing pent-up energy in a controlled and mindful way. Levine’s work shows that trauma release can occur by allowing subtle movements or sensations to arise naturally, rather than forcing the body to relive the trauma.

3.Breathwork and the Vagus Nerve:

Breath is a powerful tool in regulating the autonomic nervous system. Deep, diaphragmatic breathing activates the vagus nerve, a critical component of the parasympathetic nervous system responsible for the “rest and digest” response. Techniques like Breathwork, yoga, and meditative bodywork can calm the nervous system, signaling safety to the brain and body.

The vagus nerve is also a key player in releasing stored trauma. Activating the vagus nerve through somatic practices helps reduce the stress response, promotes relaxation, and allows the body to restore balance. Techniques like humming, vocal toning, and cold exposure stimulate this nerve, enhancing the body’s resilience to stress.

4.Touch and Tactile Stimulation:

Many forms of somatic bodywork involve hands-on techniques like Rolfing, Craniosacral Therapy, or Trauma Release Exercises (TRE). Touch is a powerful tool for releasing stored trauma. Gentle manipulation of fascia (the connective tissue) can release emotional and physical blockages. Since trauma can result in the tightening and shortening of connective tissue, hands-on work can help restore fluidity and flexibility in the body.

5.Movement and Somatic Expression:

Practices like dance, yoga, or Tai Chi use movement as a way to express and release stored emotions. Movement can bypass the mind’s defenses, tapping directly into the body’s memory and allowing unprocessed trauma to surface and be released in a way that feels safe and manageable.

The Transformational Power of Somatic Bodywork

Releasing trauma through somatic practices allows the body and nervous system to reset. Once the stored energy is released, individuals often experience a profound sense of relief and freedom. Physical symptoms such as chronic pain, muscle tension, and digestive issues may lessen, while emotional states such as anxiety, depression, and dissociation may also diminish.

The beauty of somatic bodywork lies in its holistic approach: it addresses both the physical and emotional aspects of trauma. By recognizing that trauma is stored not only in the mind but also in the body, somatic techniques provide a pathway for deep, integrative healing that transcends traditional cognitive therapies.

In summary, trauma gets trapped in the body through the interplay of nervous system responses, muscular tension, hormonal imbalances, and emotional suppression. Somatic bodywork serves as a gateway to release this trapped energy, allowing both the body and mind to heal. It teaches us that, ultimately, healing trauma is a process that requires attention to the body, where the echoes of past events are waiting to be heard and released.