Embodiment: A Path to Healing From Trauma
When was the last time you truly felt at home in your body? We live in a world that prioritizes intellect, productivity, and independence over connection, rest, and presence. The latter are regarded as luxuries at best, and occasionally downright immoral. When was the last time you heard someone brag about how little there was to do, or how much they rested over a weekend? This way of living has conditioned us to ignore our bodies in favor of the almighty intellect. I think it’s fair to say that we’re all experiencing chronic stress. And for those who have experienced trauma, the disconnect from the body can be even more profound. Trauma often traps people in cycles of hypervigilance, dissociation, or emotional overwhelm. But here’s the good news: embodiment is your natural way of being, and you can cultivate resilience, health, and happiness through embodiment practices.
The Power of Embodiment
As a yoga therapist specializing in helping people heal from PTSD and chronic stress, I have witnessed the transformative power of simple embodiment practices. It’s not just a concept; it’s a lived experience. Embodiment allows us to inhabit our bodies fully, to feel grounded in the present moment, and to reconnect with our inner wisdom. I once had a client who had formerly been unhoused for a number of years, and had experienced the trauma of violence, hunger, and constant fear. When she came to me, she was already drug free, living in transitional housing, and pursuing a degree at the community college. Through our embodiment work together, she found an inner resource that gave her the confidence to integrate her experiences. While I provided the tools and guidance, it was her determination and strength that allowed her to reclaim her sense of self. This process can be life-changing for those navigating the effects of trauma.
Understanding Trauma and the Body
Trauma doesn’t just happen in the mind; it leaves a deep imprint on the body. Neuroscientists and trauma experts, like Dr. Bessel van der Kolk, Dr. Peter Levine, and others, emphasize that trauma is stored in the body’s nervous system. This is why, even long after the traumatic event has passed, individuals may experience symptoms such as:
Chronic tension or pain
Digestive issues
Fatigue or insomnia
Panic attacks or anxiety
Emotional numbness or dissociation
Inflammatory disorders
These symptoms occur because the body’s natural stress response becomes dysregulated. The fight-flight-freeze mechanism, meant to protect us during danger, can become stuck, leaving the body in a perpetual state of alertness or shutdown. Fight might look like anger or defensiveness, flight as avoidance or busyness, and freeze as feeling stuck or numb.
What Is Embodiment?
Embodiment is not just for trauma survivors; it is the natural, default state of being. Embodiment practices benefit anyone seeking greater self-awareness and connection. It is the practice of being fully present in your body, feeling its sensations, and responding to its messages. It is the opposite of dissociation, where we mentally "check out" to avoid discomfort or pain. For some, dissociation may feel like numbness; for others, it’s as if their body isn’t real. For trauma survivors, embodiment can feel terrifying at first, as it involves reconnecting with a body that may carry the residue of neglect, abuse, assault, and systematic oppression. However, with time and gentle guidance, this reconnection is the key that opens the door to deeper healing.
Releasing Trapped Emotions
Healing from trauma is not about achieving perfection or eliminating all discomfort. To the contrary, we can use embodiment practices to cultivate curiosity and compassion for our bodies and our selves. It involves first noticing, without judgment, what your body is feeling—whether it’s tightness in the chest, a flutter in the stomach, or the weight of your feet on the ground. Second, we practice relaxing around what’s present, even if it’s not something we would choose. If we can hold space for the truth of what’s present without trying to change it, analyze it, or make it go away, this is where we start releasing stuck energy and emotions.
How Somatic Yoga Therapy Supports Embodiment
Yoga therapy is uniquely suited to help people heal from trauma because it integrates the mind, body, and spirit. Unlike traditional yoga classes that may focus primarily on physical postures or fitness, somatic yoga therapy is a guided tour of your inner world. It’s a personalized and therapeutic approach which prioritizes safety, accessibility, and the individual’s needs.
1. Breath Awareness
The breath is a powerful tool for grounding and regulation. Trauma often disrupts natural breathing patterns, leading to shallow, rapid breaths. In yoga therapy, clients are guided to explore gentle, intentional breathing practices, starting with guided, detailed observation of the breath. Since breathing exercises can be triggering for some people, I always emphasize choice and ease. Techniques like diaphragmatic breathing or lengthening the exhale can calm the nervous system and bring a sense of safety to the body, and are good practices to incorporate once a person feels comfortable with breathing exercises.
2. Body Awareness Practices
Rebuilding a connection with the body starts with simple awareness. Practices like slow, mindful yoga invite clients to notice physical sensations without judgment. For example, lying on the mat and feeling the back body supported by the ground can create a sense of grounding and stability.
3. Trauma-Sensitive Movement
I understand that paying attention to the body and its sensations can be especially challenging for clients who’ve experienced sexual assault or other forms of violence. This is why my classes take it really slow and give you 100% control of what you do with your body. You are encouraged to explore movements at your own pace, with an emphasis on choice and agency. This helps rebuild trust in the body and fosters a sense of self-empowerment.
4. Mindfulness and Interoception
Mindfulness teaches clients to stay present with their experiences, while interoception—the ability to sense internal bodily states—enhances self-awareness. Our bodies are literally built for us to be consciously aware of subtle sensations from our viscera- this is the foundation for our intuition, a natural ability that all people are born with. It’s how we can know without “knowing” that a situation or a person is safe. For trauma survivors, developing interoception can be transformative, as it helps them tune into their needs and emotions, breaking the cycle of disconnection.
The Emotional Journey of Embodiment
Healing through embodiment is not linear. It’s an emotional journey that often involves discomfort and vulnerability. Here are some common experiences people encounter:
Resistance: Initially, connecting with the body may feel threatening or overwhelming. This is normal, and it’s essential to approach the process with patience and support. If resistance arises, start with practices that feel neutral or pleasant, such as focusing on your hands or feet. I’m a big believer in pleasure as medicine, so spending time feeling good or neutral (if “good” is not yet possible) is like putting money in the bank.
Emotional Release: As the body begins to release stored tension and trauma, emotions may surface. Tears, anger, or laughter are all signs that energy is shifting and healing is taking place. Try to stay aware of what you’re experiencing in your body as this happens. It will help you avoid being swept away and maximize your integration of the experience. Remember, emotions are not dangerous. They are messengers passing through.
Empowerment: Over time, clients begin to feel more in control of their bodies and emotions. They develop a deeper sense of trust in themselves and their ability to cope with challenges.
Resilience: Embodiment fosters resilience by teaching individuals how to regulate their nervous system and find grounding in the midst of stress or uncertainty.
Practical Tips for Embodiment
If you’re curious about exploring embodiment, here are some gentle practices to get started:
Grounding Exercises: Stand or sit with your feet firmly on the ground. Close your eyes and feel the connection between your feet and the earth. Notice any sensations in your legs and feet. Notice the temperature of the ground beneath your feet or the feeling of your weight settling downward.
Breath Awareness: Spend a few minutes each day focusing on your breath. Place one hand on your belly and notice the rise and fall with each inhale and exhale.
Body Scans: Lie down in a comfortable position and slowly bring your attention to different parts of your body. In the beginning, avoid body parts that feel triggering.
Mindful Movement: Engage in slow, intentional movements, such as gentle stretches or walking meditation. Pay attention to how your body feels as you move. If it’s comfortable for you to do so, try coordinating your movements with your breath.
Journaling: After practicing embodiment, take a few minutes to journal about your experience. What did you notice? How did it feel to connect with your body? What emotions or memories came up during your practice? How did your body respond?
A Call to Embody Your Healing
Embodiment is not a one-size-fits-all journey. It’s a deeply personal process that unfolds in its own time. If you are navigating the effects of trauma, remember that healing is possible. With the right tools and support, you can reconnect with your body, release the weight of the past, and step into a more empowered and resilient version of yourself. Take one small step toward embodiment today and trust that your body holds the wisdom to guide you.
As a yoga therapist, I am honored to witness these transformations every day. Recently, I had a client tell me that before she started somatic yoga therapy with me she had never been able to pay attention to her body without anxiety about her weight. After our work together, she can now “feel her body smiling back at her.” The body holds immense wisdom and the capacity to heal, even in the face of profound pain. By choosing to engage with embodiment, you are choosing to reclaim your life, one breath, one sensation, and one moment at a time.
Coming in 2025…
My online class, Somatic Yoga Evolution, will be available in 2025. I’ve been pouring my love into this class for a long time, and I’m so happy I will soon be able to share it with you. In Somatic Yoga Evolution you will:
Learn how your nervous system works, and why your reactions are not your fault!
Finally feel comfortable being present in your own body.
Connect with others on the same journey.
Use multiple techniques to regulate your nervous system.
Release stored emotions.
Customize your somatic yoga practice to fit your needs.
Free access to the course for one year.
