Trauma is a deeply personal experience that can have lasting impacts, ranging from emotional turmoil to chronic tension and discomfort.
Trauma release therapy is meant to alleviate this physical tension through body-based techniques, as well as process and release pent-up emotions associated with traumatic experiences. Initially, it’s essential to practice these exercises under the guidance of a mental health professional, but once you’re equipped with the right tools, you can easily integrate them into your self-care routine at home.
This article will explore what trauma release therapy is, what the process often looks like, and what emotional release exercises you can try to begin your healing journey.
Trauma release therapy encompasses a broad range of therapeutic, body-based techniques that release stored physical and emotional tension from the body (1).
The body often holds onto trauma, distress, and other negative emotions, which can manifest physically over time (2). Through trauma-focused body-based exercises such as somatic experiencing (3), trauma release therapy can help you process and release emotions in a safe and controlled environment.
While trauma release can be a powerful tool for healing, it’s important to remember that trauma recovery is a deeply personal and complex journey. Therefore, it’s recommended that you work with a mental health professional who specializes in trauma.
If you’re currently seeking a therapist, the Psychology Today website offers a search feature that can help you find providers in your area (United States only).
Trauma is the mind and body’s response to overwhelming events that trigger intense fear, distress, or a sense of danger (4), ranging from the loss of a loved one or a natural disaster to suffering severe abuse or neglect. Regardless of the circumstances, every person’s experience with trauma is unique, and the intensity of symptoms can vary.
Traumatic events activate the body’s fight, flight, or freeze response, which is controlled by the sympathetic nervous system (5). While this reaction is meant to protect us, when the event is emotionally or physically overpowering, it may lead to more long-lasting and severe effects, including the development of post-traumatic stress disorder (PTSD) (6).
For those with PTSD or who experience prolonged trauma symptoms, working with a mental health professional is essential for ensuring a safe, effective healing journey.
Trauma isn’t only an emotional experience, it’s also stored in the body.
Sensory experiences such as smell, taste, sound, or touch can often serve as powerful triggers that can bring people back to a traumatic event (7). This concept is known as reliving the trauma, a common symptom for those with PTSD (6).
In addition to sensory triggers, trauma frequently manifests as physical tension in the body (7, 23). Chronic pain, muscle tightness, and other unexplained somatic symptoms may arise, particularly when negative emotions start to resurface. Trauma release therapy may help release this physical tension, which offers a healthier way to heal from trauma.
When you engage in trauma-release therapy, you may notice several physical sensations that can signal the release of stored tension and trauma from the body. Some of the common physical signs your body is releasing trauma include (8):
These physical signs may be a reflection that your body has returned to a more relaxed, balanced state. Importantly, these changes can range from subtle to very noticeable, depending on how the body responds to trauma exercises and how much tension the body has been holding onto.
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Together with physical sensations, emotional symptoms can often occur when processing and healing from trauma. As you work through trauma, you may become more aware of your emotions and experience more intense reactions, which can feel both cathartic and overwhelming at times. Common emotional signs of trauma release include (9, 24):
These emotional changes may signify progress through the healing journey, with many individuals feeling an increased sense of safety and security in expressing emotions as they start to release trauma in a healthy way.
Read more: Childhood Trauma Triggers in Adulthood: Signs, Causes, and Solutions
Trauma experts agree that when trauma goes unresolved, it can lead to a dysregulated nervous system, which potentially makes it more difficult for the body to return to a state of emotional balance (10). This dysregulation often results in heightened emotional issues, such as increased worry, distress, or feelings of dissociation (11).
Furthermore, unaddressed trauma can take a serious toll on physical well-being, with many trauma survivors experiencing chronic pain, muscle tension, and other symptoms long after the traumatic event has passed (12). These physical manifestations are often linked to the body’s inability to fully release trauma, which may lead to ongoing distress and discomfort.
In short, leaving trauma unresolved can have a significant impact on both physical and mental health, which shows why it’s important to seek support as soon as possible.
Various types of therapy are used to treat trauma (13), including traditional talk therapy and exposure therapies, and the best approach likely depends on the nature and severity of your trauma. This is why it’s important to work with a mental health professional who can guide you toward the most effective path to healing.
Many trauma therapies incorporate somatic work, which focuses on releasing tension from the body and addressing underlying, pent-up emotions (14). They often emphasize the mind-body connection and utilize elements of mindfulness, relaxation, and breathing to help individuals feel more at ease while processing difficult memories.
One of the most widely recognized and successful trauma therapies is Tension and Trauma Releasing Exercises (TRE), developed by Dr. David Berceli (15). The TRE method consists of seven simple, movement-based exercises that are designed to release deep muscular patterns of stress, tension, and trauma.
Notably, these exercises are suited to individuals of all body types and fitness levels. By activating the body’s natural muscle tremors, TRE helps calm the nervous system and release built-up tension. This approach may be particularly beneficial for those who are dealing with the long-lasting effects of trauma or chronic nervous system dysregulation.
It’s essential to consult a mental health professional before attempting trauma release on your own. Engaging in trauma therapy without proper support and guidance can lead to retraumatization (16), which may have more serious and long-lasting consequences.
However, once you’ve worked with a therapist and learned the right techniques, you can start to incorporate trauma release exercises at home as part of your self-care routine. Methods such as TRE (15) can be practiced independently after a professional has ensured you know how to perform them safely and effectively.
Trauma release therapy can look different for everyone. For some, it may involve gentle movements and mindfulness, while for others, more intensive therapeutic exercises are recommended. The best way to ensure a safe, effective healing process is by working with a mental health professional who specializes in trauma work.
Releasing trauma involves engaging in therapeutic exercises and techniques that help the body and mind let go of stored tension and distress. For example, TRE uses gentle, repeated movements to stimulate the body’s natural tremor mechanism, which allows it to release stored tension in a healthy manner (15).
While these techniques may vary widely, it’s always important to be patient and follow the steps carefully to release trauma fully. Remember, healing takes time, so approach sessions with self-compassion, being mindful of what your body needs in each moment.
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Healing from trauma doesn’t have a set timeframe – it’s different for everyone.
While some people may recover within weeks from acute trauma, others may require months or even years before they experience relief from trauma symptoms (17) – and still, not everyone may end up experiencing full relief. The duration often depends on the trauma’s severity and how long it’s been left unresolved.
As you work through trauma therapy, you may start to notice several emotional and physical signs that you’re progressing on your healing journey. These include (18):
Over time, these signs can become more prominent, and you may even start to feel more emotionally resilient as the trauma fades into the background.
Read more: Somatic Exercise to Release Trauma from the Body
If you’re interested in exploring trauma release exercises, it’s important to consult your healthcare provider first, as they can help ensure these exercises align with your individual health needs and goals. Once you have their approval, here are two somatic trauma release exercises to consider incorporating into your healing journey:
Calf stretches are part of Dr. David Berceli’s TRE method, which is designed to help release trauma and tension by addressing the underlying muscular patterns of stress (15). Here’s how to perform a basic TRE calf stretching exercise:
The spiral visualization technique combines elements of TRE and EMDR (19), which allows you to connect traumatic memories to physical sensations in the body. This exercise uses mental imagery to release tension that is associated with past traumatic experiences.
Here’s how to practice a simple spiral visualization exercise (20):
When you’ve completed the exercise, perform a quick body scan to observe any changes in tension or other physical sensations without judgment or trying to change them (21).
Yes, trauma release has been shown to reduce emotional distress, improve emotional resilience, and alleviate the physical manifestations of traumatic experiences (25), but the effects can vary significantly from person to person. Therefore, more research is required to fully understand how these exercises can address different types of trauma. Everyone has the potential to heal from trauma enough that trauma no longer has total control over their life. While the path to healing may look different based on the context and severity of the traumatic experience, complete recovery is possible. Just remember that working with a mental health professional who can provide the necessary support and guidance throughout your healing journey is essential. Crying can be a powerful tool for emotional release when you’re healing from trauma, often signifying that tension is being released from both the mind and body (22). By focusing on the physical and emotional sensations that arise when crying, you may find that you’re effectively processing and releasing emotional trauma simultaneously. The final stage of trauma healing occurs when trauma symptoms no longer disrupt daily functioning and well-being. At this stage, the traumatic experience is integrated into the person’s life story in a positive way without defining their identity (17). While the trauma is still acknowledged, it no longer holds power over how you live your life.Frequently Asked Questions
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Trauma release therapy can be valuable for those who are looking to alleviate the emotional and physical distress that stems from trauma. Among these techniques, TRE is particularly recognized for its effectiveness in healing from trauma in a safe and supportive manner.
Remember to always speak with your healthcare provider before you try any new trauma release therapy to ensure it’s appropriate for your health needs and goals. Once you’ve gained their approval, there are plenty of techniques you can explore that can help reduce tension and release pent-up emotions that are associated with trauma.
For additional trauma-focused resources, check out the BetterMe app to further guide you on your path to healing.
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