How the body keeps the score

Trauma is not just a mental experience—it leaves deep imprints on the body. Whether from a sudden event or chronic stress, unresolved trauma becomes trapped in muscles, fascia, the nervous system, and even in the way we breathe. Dr. Bessel van der Kolk, author of ‘The Body Keeps the Score’, explains,

"Trauma is not just an event that took place sometime in the past; it is also the imprint left by that experience on mind, brain, and body."

Healing, therefore, requires more than intellectual understanding; it demands the integration of body, mind and emotions.

How the Body Holds Trauma

When we experience trauma, the body activates its fight-flight-freeze response, flooding the system with stress hormones like cortisol and adrenaline. If these physiological responses are not discharged, they can linger, creating patterns of tension and emotional dysregulation.

"The body keeps the score of trauma through pain, tension, and loss of capacity for spontaneous action," van der Kolk writes, referring to how unresolved trauma is stored physically and re-emerges through chronic pain, shallow breathing, tight muscles and even digestive issues.

Unprocessed trauma can also affect how we experience time and memory, pulling us back into old patterns and reactions. “Being traumatised means continuing to organize your life as if the trauma were still going on—unchanged and immutable—as every new encounter or event is contaminated by the past.” This is why true healing involves much more than "moving on." The body must feel safe again, and embodied practices are essential in this process.

Holistic Practices for Healing Trauma

Healing is a slow, nonlinear journey that requires you to be kind to yourself. Here are several practices that support the body in releasing trauma and restoring balance:

Yoga and Movement

Trauma-informed yoga is particularly effective in helping the body release deep-seated tension. Yin yoga, with its emphasis on stillness and holding poses for long periods, invites release from areas where emotions tend to accumulate—such as the hips, chest and spine. As van der Kolk explains, "Yoga turns on the parasympathetic nervous system, which, in turn, reduces stress hormones and increases the release of dopamine, the brain's reward chemical."

Walking, especially in nature, also promotes healing by engaging bilateral movement, which soothes the nervous system. The rhythmic movement of walking brings a sense of groundedness and agency—qualities that trauma often undermines.

Exercise and Physical Activity

Exercise plays a crucial role in managing trauma by regulating stress hormones and boosting endorphins. Activities such as running, swimming or strength training help discharge the stored energy of the fight-or-flight response. “Physical self-awareness is the first step in releasing the tyranny of the past,” van der Kolk writes, emphasising the importance of reconnecting with the body.

Meditation and Breathwork

Meditation and breathwork calm the mind and help process difficult emotions without judgment. Trauma often leaves people feeling disconnected from their own breath, but practicing slow, diaphragmatic breathing activates the parasympathetic nervous system, signaling safety to the brain. “Learning to observe and tolerate your physical sensations is a prerequisite for regaining control over your life,” explains van der Kolk.

These practices reconnect the mind and body, allowing us to remain in the present moment instead of reacting from past wounds.

Nutrition and Gut Health

Trauma disrupts the gut-brain axis, leading to digestive issues and mood imbalances. Anti-inflammatory foods, such as leafy greens, omega-3-rich fish, and fermented foods, support gut health and emotional stability. A well-nourished body is better equipped to process difficult emotions and recover from stress. Staying hydrated also helps flush out toxins and maintain mental clarity, aiding in the healing process.

The Importance of Allowing Yourself to Heal

Healing from trauma requires time, patience, and self-compassion. It is not a linear path, and setbacks are part of the process. As van der Kolk notes, “The challenge of recovery is to reestablish ownership of your body and your mind—of your self.” The goal is not to erase the trauma but to integrate it, so it no longer controls your thoughts and actions.

Creating a healing routine with yoga, exercise, meditation, walking and proper nutrition nurtures both the body and the nervous system. These practices cultivate inner safety, making it possible to release trauma bit by bit. The body’s capacity to heal is immense when given the space, attention and care it deserves.

In the words of van der Kolk, “Trauma is a fact of life. It does not, however, have to be a life sentence.” With time and intention, the body can let go of what it once held, opening the door to peace, joy, and freedom.

How do you heal?

Shelley x