Healing Trauma Through Yoga
To understand how yoga can support trauma healing, we first need to look at how trauma affects the brain and the body. When someone experiences trauma, the impact of that event doesn’t just live in memory, it often gets stored in the body. Even though the trauma may have happened in the past, the nervous system can continue to respond as if the danger is still present. This can show up as anxiety, shallow breathing, nausea, chronic tension, disconnection, or an ongoing sense of not feeling safe in one’s body.
Yoga offers a gentle way to begin reconnecting with bodily sensations in a safe and intentional way. Through mindful movement and breath, yoga can help slow the heart rate, deepen breathing, and support the nervous system in shifting out of survival mode. For people who have experienced trauma, this practice can help cultivate a sense of being grounded in the present moment, rather than feeling emotionally or physiologically stuck in the past.
Trauma lives in the body, and because of that, healing often needs to involve the body as well. When we learn to nurture and care for our nervous system (mind, body, spirit) we can create more space for regulation, safety, and connection.
Research has shown that yoga can be effective in reducing trauma-related symptoms. Studies suggest that combining breath with gentle movement can improve concentration, focus, self-awareness, and emotional regulation. Yoga may also increase mindfulness and grounding, helping individuals feel more connected to themselves and their bodies. A study by Dr. Bessel van der Kolk found that yoga significantly reduced PTSD symptoms and improved emotional regulation and body awareness, particularly for individuals who struggled with traditional talk therapy alone.
If you’re considering starting a yoga practice and have a history of trauma, working with a trauma-informed yoga instructor or class can be especially supportive. Trauma-informed yoga emphasizes choice, safety, and awareness, and avoids pushing the body beyond what feels comfortable or safe.
There’s no need to master difficult poses or push yourself to perform. Go slowly. Practice patience and non-judgment toward yourself. Beginning with basic poses and gentle movement can help you gradually build trust with your body again. Listen to what your body needs and honor your own pace.
Yoga can be a powerful complement to other trauma-focused treatments, including EMDR, Brainspotting, Neurofeedback, Somatic Experiencing, and other expressive and body-based practices such as dance, theater, or martial arts. Healing from trauma is not one-size-fits all and yoga may be one of many tools that supports your journey toward feeling more safe, present, and whole.
References:
van der Kolk, B. A., et al. (2014). Yoga as an adjunctive treatment for PTSD. Journal of Clinical Psychiatry.
