5 Effective Trauma Release Exercises You Can Try at Home

Understanding what trauma release exercises are and how they can help is crucial for anyone dealing with the aftermath of trauma. Trauma can leave lasting physical and emotional effects on the body, but certain exercises can help release this tension and promote healing. This article will explore five effective trauma release techniques that you can easily perform at home.

1. Somatic Exercises to Release Trauma

Somatic exercises focus on the connection between the mind and body, helping to release stored tension and trauma. These exercises are gentle and mindful, emphasizing awareness of bodily sensations.

Body Scanning

Body scanning is a simple yet powerful somatic exercise to release trauma. It involves paying close attention to different parts of your body to identify areas of tension and release them.

Find a comfortable position: Lie down or sit in a quiet place where you won’t be disturbed.
Close your eyes: Take a few deep breaths to relax.
Scan your body: Slowly bring your attention to each part of your body, starting from your toes and moving up to your head.
Notice sensations: Pay attention to any areas of tension, discomfort, or numbness.
Release tension: As you focus on each area, consciously release any tension you find by relaxing the muscles and breathing deeply.

Also Read: Somatic Therapy: How It Works, Uses, Types, and Techniques

2. Stretches to Release Trauma

Incorporating specific stretches to release trauma can help alleviate physical tension stored in the muscles and tissues.

Child’s Pose

Child’s Pose is a gentle yoga stretch that can help relax the back, shoulders, and neck, releasing stored tension.

Start on your hands and knees: Place your knees wide apart and bring your big toes together.
Lower your hips: Sit back on your heels and stretch your arms forward.
Rest your forehead on the floor: Allow your body to relax into the stretch.
Breathe deeply: Hold the pose for several breaths, focusing on releasing tension with each exhale.

Cat-Cow Stretch

The Cat-Cow stretch is another effective yoga pose for releasing tension in the spine and promoting flexibility.

Start on your hands and knees: Ensure your wrists are directly under your shoulders and your knees under your hips.
Inhale (Cow Pose): Arch your back, lift your head, and tilt your pelvis upward.
Exhale (Cat Pose): Round your spine, tuck your chin to your chest, and draw your pelvis inward.
Repeat: Continue alternating between these two poses, coordinating your movements with your breath.

3. Breathing Techniques to Release Trauma

Breathing exercises are powerful tools for calming the nervous system and releasing emotional and physical tension. Breathing techniques to release trauma can help you feel more centered and relaxed.

Diaphragmatic Breathing

Diaphragmatic breathing, or deep belly breathing, encourages full oxygen exchange and can help reduce stress and anxiety.

Find a comfortable position: Sit or lie down with one hand on your chest and the other on your abdomen.
Inhale deeply: Breathe in through your nose, allowing your abdomen to rise while keeping your chest relatively still.
Exhale slowly: Breathe out through your mouth, feeling your abdomen fall.
Repeat: Continue this deep, slow breathing for several minutes, focusing on the rise and fall of your abdomen.

4-7-8 Breathing

The 4-7-8 breathing technique is a simple method to help calm the mind and body, promoting relaxation.

Inhale: Breathe in quietly through your nose for a count of four.
Hold: Hold your breath for a count of seven.
Exhale: Exhale completely through your mouth, making a whooshing sound, for a count of eight.
Repeat: Complete this cycle four times, gradually working up to eight cycles as you become more comfortable with the technique.

4. How to Release Trauma and Tension With Trauma Releasing Exercises (TRE)

TRE is a series of exercises designed specifically to release deep muscular patterns of stress and tension.

Shaking or Tremoring

One of the core components of TRE is inducing a natural shaking or tremoring response in the body, which helps release tension.

Warm-up exercises: Start with a few minutes of gentle stretching or movement to prepare your body.
Leg stretches: Lie on your back with your feet flat on the floor and knees bent. Lift one leg and gently shake it, then switch to the other leg.
Induce shaking: Stand with your feet shoulder-width apart, knees slightly bent. Shift your weight from one foot to the other, allowing your body to begin shaking naturally.
Allow tremors: Once the shaking starts, let it continue for several minutes, focusing on the sensations and releasing any control.

5. Exercises to Release Trauma in the Body

Combining various exercises to release trauma in the body can be particularly effective for holistic healing.

Progressive Muscle Relaxation

This technique involves tensing and then slowly releasing different muscle groups to reduce physical tension.

Find a comfortable position: Sit or lie down in a quiet place.
Tense muscles: Start with your toes, tense the muscles as tightly as you can for a few seconds.
Release tension: Gradually release the tension, focusing on the sensation of relaxation.
Move through your body: Continue this process with each muscle group, moving up from your toes to your head.

Mindful Movement

Mindful movement practices, such as tai chi or gentle yoga, can help release stored trauma by promoting awareness and fluid movement.

Choose a practice: Select a mindful movement practice that resonates with you.
Focus on breath and movement: Pay attention to your breath and how your body moves through each pose or sequence.
Stay present: Focus on the present moment, letting go of past traumas and future worries.

Also Read: Guide to Becoming a Certified Trauma Therapist in 2024

Conclusion

Understanding how to trauma release using various trauma release techniques can significantly improve your mental and physical well-being. Incorporating somatic exercises with programs offered by Embodywise to release trauma, stretches to release trauma, and breathing techniques to release trauma into your daily routine can help you manage and alleviate the effects of trauma. By practicing these exercises regularly, you can create a path toward healing and recovery, allowing your body and mind to release the burden of past experiences.