In recent years, there has been a growing movement within the psychotherapy field to integrate alternative treatment modalities alongside traditional talk methods, with trauma-informed yoga emerging as a prominent approach for treating post-traumatic stress disorder (PTSD). PTSD is a complex sensory processing disorder that can manifest after experiencing or witnessing a traumatic event, impacting various facets of an individual’s life. It is characterized by symptoms falling into four main categories:
Intrusive Memories
Avoidance
Negative changes in thinking and mood
Arousal and Reactivity
While conventional psychotherapy primarily emphasizes verbal processing and cognitive understanding of trauma, trauma-informed yoga offers a complementary non-verbal, experiential form of therapy. The primary aim of this practice is to foster a sense of safety and support, ensuring that the environment is mindful of potential triggers that could arise from specific postures, touch, or language. By incorporating trauma-informed yoga into your treatment plan, you can experience an additional layer of healing that focuses on body awareness and emotional regulation. This integrative approach not only enhances the therapeutic experience but also empowers you to reconnect with your body and emotions in a safe and supportive manner.
The Impact of Trauma on the Body: Understanding Your Response
Trauma has a profound effect on how your brain and body respond to stress and danger. To understand this better, it's essential to recognize how trauma impacts the two hemispheres of your brain and the resulting physical sensations and symptoms.
The brain is divided into two hemispheres: the left side, which is responsible for logical thinking, language, and analytical processing, and the right side, which handles emotional processing and sensory experiences. During a traumatic event, the right hemisphere becomes highly activated as it processes the intense emotions and sensory details of the experience. However, the left hemisphere, critical for making sense of the event and putting it into context, can become overwhelmed or shut down. This disruption in processing means that the brain's ability to understand and integrate the traumatic experience is impaired.
As a result, the nervous system may not fully recognize that the danger has passed, leaving your body's alarm system perpetually activated. This system is meant to protect you by initiating a "fight-or-flight" response during perceived threats. However, when trauma overwhelms this system, it can get stuck in a state of high alert or freeze, which can have various consequences on your physical and emotional well-being.
If your body's alarm system gets stuck in the "on" position, also known as the fight-or-flight response, you may experience a range of symptoms related to hyperarousal. This includes chronic anxiety, panic disorders, heightened alertness (hypervigilance), exaggerated startle responses, digestive issues, emotional flooding, chronic pain, insomnia, and even hostility or rage. These symptoms occur because your body remains in a constant state of readiness to face danger, even when there is no actual threat.
On the other hand, if your alarm system gets stuck in the "off" position, also referred to as the freeze or fawn response, you may experience symptoms related to dissociation or a sense of emotional numbness. This can manifest as depression, feeling disconnected from yourself or your surroundings, a tendency to shut down emotionally, or chronic fatigue. When your body remains in a state of shutdown, it can feel like you are going through life without engaging fully.
The Benefits of Incorporating Trauma-Informed Yoga into Your Therapeutic Journey
Integrating trauma-informed yoga into your therapy offers several benefits that can complement traditional treatment methods, providing a holistic approach to healing from PTSD. Here’s how this practice can enhance your therapeutic experience and support your recovery:
Empowerment and Autonomy
Trauma often robs individuals of their sense of control, leaving them feeling powerless and overwhelmed. One of the fundamental goals of trauma-informed therapy is to restore this lost sense of autonomy and choice. Unlike traditional therapy methods that may primarily focus on verbal expression, trauma-informed yoga emphasizes giving you control over your own body and healing process. In each session, you are offered choices about how to engage with various aspects of the practice, from the intensity of movements to the types of breathwork you wish to explore. This sense of choice and control helps to restore a feeling of empowerment, counteracting the disempowerment often experienced during trauma. Integrating this practice with traditional psychotherapy can enhance your overall sense of agency, positively impacting your recovery and resilience.
In recent years, there has been a growing movement within the psychotherapy field to integrate alternative treatment modalities alongside traditional talk methods, with trauma-informed yoga emerging as a prominent approach for treating post-traumatic stress disorder (PTSD). PTSD is a complex sensory processing disorder that can manifest after experiencing or witnessing a traumatic event, impacting various facets of an individual’s life. It is characterized by symptoms falling into four main categories:
Intrusive Memories
Avoidance
Negative changes in thinking and mood
Arousal and Reactivity
While conventional psychotherapy primarily emphasizes verbal processing and cognitive understanding of trauma, trauma-informed yoga offers a complementary non-verbal, experiential form of therapy. The primary aim of this practice is to foster a sense of safety and support, ensuring that the environment is mindful of potential triggers that could arise from specific postures, touch, or language. By incorporating trauma-informed yoga into your treatment plan, you can experience an additional layer of healing that focuses on body awareness and emotional regulation. This integrative approach not only enhances the therapeutic experience but also empowers you to reconnect with your body and emotions in a safe and supportive manner.
The Impact of Trauma on the Body: Understanding Your Response
Trauma has a profound effect on how your brain and body respond to stress and danger. To understand this better, it's essential to recognize how trauma impacts the two hemispheres of your brain and the resulting physical sensations and symptoms.
The brain is divided into two hemispheres: the left side, which is responsible for logical thinking, language, and analytical processing, and the right side, which handles emotional processing and sensory experiences. During a traumatic event, the right hemisphere becomes highly activated as it processes the intense emotions and sensory details of the experience. However, the left hemisphere, critical for making sense of the event and putting it into context, can become overwhelmed or shut down. This disruption in processing means that the brain's ability to understand and integrate the traumatic experience is impaired.
As a result, the nervous system may not fully recognize that the danger has passed, leaving your body's alarm system perpetually activated. This system is meant to protect you by initiating a "fight-or-flight" response during perceived threats. However, when trauma overwhelms this system, it can get stuck in a state of high alert or freeze, which can have various consequences on your physical and emotional well-being.
If your body's alarm system gets stuck in the "on" position, also known as the fight-or-flight response, you may experience a range of symptoms related to hyperarousal. This includes chronic anxiety, panic disorders, heightened alertness (hypervigilance), exaggerated startle responses, digestive issues, emotional flooding, chronic pain, insomnia, and even hostility or rage. These symptoms occur because your body remains in a constant state of readiness to face danger, even when there is no actual threat.
On the other hand, if your alarm system gets stuck in the "off" position, also referred to as the freeze or fawn response, you may experience symptoms related to dissociation or a sense of emotional numbness. This can manifest as depression, feeling disconnected from yourself or your surroundings, a tendency to shut down emotionally, or chronic fatigue. When your body remains in a state of shutdown, it can feel like you are going through life without engaging fully.
The Benefits of Incorporating Trauma-Informed Yoga into Your Therapeutic Journey
Integrating trauma-informed yoga into your therapy offers several benefits that can complement traditional treatment methods, providing a holistic approach to healing from PTSD. Here’s how this practice can enhance your therapeutic experience and support your recovery:
Empowerment and Autonomy
Trauma often robs individuals of their sense of control, leaving them feeling powerless and overwhelmed. One of the fundamental goals of trauma-informed therapy is to restore this lost sense of autonomy and choice. Unlike traditional therapy methods that may primarily focus on verbal expression, trauma-informed yoga emphasizes giving you control over your own body and healing process. In each session, you are offered choices about how to engage with various aspects of the practice, from the intensity of movements to the types of breathwork you wish to explore. This sense of choice and control helps to restore a feeling of empowerment, counteracting the disempowerment often experienced during trauma. Integrating this practice with traditional psychotherapy can enhance your overall sense of agency, positively impacting your recovery and resilience.
In recent years, there has been a growing movement within the psychotherapy field to integrate alternative treatment modalities alongside traditional talk methods, with trauma-informed yoga emerging as a prominent approach for treating post-traumatic stress disorder (PTSD). PTSD is a complex sensory processing disorder that can manifest after experiencing or witnessing a traumatic event, impacting various facets of an individual’s life. It is characterized by symptoms falling into four main categories:
Intrusive Memories
Avoidance
Negative changes in thinking and mood
Arousal and Reactivity
While conventional psychotherapy primarily emphasizes verbal processing and cognitive understanding of trauma, trauma-informed yoga offers a complementary non-verbal, experiential form of therapy. The primary aim of this practice is to foster a sense of safety and support, ensuring that the environment is mindful of potential triggers that could arise from specific postures, touch, or language. By incorporating trauma-informed yoga into your treatment plan, you can experience an additional layer of healing that focuses on body awareness and emotional regulation. This integrative approach not only enhances the therapeutic experience but also empowers you to reconnect with your body and emotions in a safe and supportive manner.
The Impact of Trauma on the Body: Understanding Your Response
Trauma has a profound effect on how your brain and body respond to stress and danger. To understand this better, it's essential to recognize how trauma impacts the two hemispheres of your brain and the resulting physical sensations and symptoms.
The brain is divided into two hemispheres: the left side, which is responsible for logical thinking, language, and analytical processing, and the right side, which handles emotional processing and sensory experiences. During a traumatic event, the right hemisphere becomes highly activated as it processes the intense emotions and sensory details of the experience. However, the left hemisphere, critical for making sense of the event and putting it into context, can become overwhelmed or shut down. This disruption in processing means that the brain's ability to understand and integrate the traumatic experience is impaired.
As a result, the nervous system may not fully recognize that the danger has passed, leaving your body's alarm system perpetually activated. This system is meant to protect you by initiating a "fight-or-flight" response during perceived threats. However, when trauma overwhelms this system, it can get stuck in a state of high alert or freeze, which can have various consequences on your physical and emotional well-being.
If your body's alarm system gets stuck in the "on" position, also known as the fight-or-flight response, you may experience a range of symptoms related to hyperarousal. This includes chronic anxiety, panic disorders, heightened alertness (hypervigilance), exaggerated startle responses, digestive issues, emotional flooding, chronic pain, insomnia, and even hostility or rage. These symptoms occur because your body remains in a constant state of readiness to face danger, even when there is no actual threat.
On the other hand, if your alarm system gets stuck in the "off" position, also referred to as the freeze or fawn response, you may experience symptoms related to dissociation or a sense of emotional numbness. This can manifest as depression, feeling disconnected from yourself or your surroundings, a tendency to shut down emotionally, or chronic fatigue. When your body remains in a state of shutdown, it can feel like you are going through life without engaging fully.
The Benefits of Incorporating Trauma-Informed Yoga into Your Therapeutic Journey
Integrating trauma-informed yoga into your therapy offers several benefits that can complement traditional treatment methods, providing a holistic approach to healing from PTSD. Here’s how this practice can enhance your therapeutic experience and support your recovery:
Empowerment and Autonomy
Trauma often robs individuals of their sense of control, leaving them feeling powerless and overwhelmed. One of the fundamental goals of trauma-informed therapy is to restore this lost sense of autonomy and choice. Unlike traditional therapy methods that may primarily focus on verbal expression, trauma-informed yoga emphasizes giving you control over your own body and healing process. In each session, you are offered choices about how to engage with various aspects of the practice, from the intensity of movements to the types of breathwork you wish to explore. This sense of choice and control helps to restore a feeling of empowerment, counteracting the disempowerment often experienced during trauma. Integrating this practice with traditional psychotherapy can enhance your overall sense of agency, positively impacting your recovery and resilience.
Body Awareness
For many individuals with PTSD, there is a significant disconnect from the body due to the overwhelming nature of traumatic experiences. This disconnection can lead to a variety of physical and emotional difficulties, such as chronic pain, numbness, or a general sense of detachment. Trauma-informed yoga addresses this issue by encouraging you to focus on physical sensations in a mindful and controlled manner. The practice helps you begin to reconnect with your body, promoting a more grounded and integrated sense of self. It is important to note that humans experience reconnection in different ways. While the long-term treatment goal is to help you reestablish a positive relationship with your body and its responses, this may first look like simply tuning into your body’s signals, fostering a greater awareness of how physical sensations relate to your emotional state.
Regulation of the Nervous System
PTSD can cause significant dysregulation of the autonomic nervous system, leading to symptoms such as hyperarousal, anxiety, and emotional instability. Yoga provides valuable tools for regulating the nervous system through mindful movement and coordinated breathwork. By practicing specific yoga techniques, you can activate the parasympathetic nervous system, which is responsible for promoting relaxation and calming the body. Breathing exercises, such as deep diaphragmatic breathing and paced respiration, are central to this process. These techniques help reduce hyperarousal and promote a state of calm, making it easier to manage stress and emotional responses. Regular practice can contribute to a more balanced nervous system and an improved capacity to handle everyday challenges.
Processing Traumatic Memories
Another significant benefit of trauma-informed yoga is its ability to assist in processing traumatic memories. Yoga practices that incorporate bilateral stimulation—such as movements that involve crossing the body's midline or alternating sides—can help re-associate the right and left hemispheres of the brain. This integration supports more effective processing of traumatic memories, reducing the intensity of emotional and physical responses to trauma-related triggers. By facilitating a more balanced and coordinated brain function, trauma-informed yoga can help decrease the emotional charge associated with traumatic memories, making it easier to process and work through these experiences.
Incorporating Yoga into Your Therapeutic Practice: A Healing Sequence
If you are looking to integrate yoga into your healing process, incorporating a trauma-informed yoga sequence can be a valuable addition to therapy. By beginning your sessions with a brief yoga sequence, you will ground yourself, bringing awareness to your breath and body, which promotes greater presence and engagement in the session. The following sequence is designed to be accessible and supportive, encouraging you to engage at your own pace and comfort level as you practice on your own or with your therapist:
1. Easy Pose, Hands at Heart Center
How to Do It: Sit comfortably with your legs crossed and hands placed gently at the center of your chest. Close your eyes and focus on your breath.
Benefits: This pose promotes a sense of grounding and connection to oneself. It’s a great starting point for setting an intention and connecting with your inner self.
2. Diaphragmatic Breathing
How to Do It: While sitting in Easy Pose, place one hand on your chest and the other on your abdomen. Inhale deeply through your nose, allowing your abdomen to rise more than your chest. Exhale slowly through your mouth.
Benefits: Diaphragmatic breathing activates the parasympathetic nervous system, promoting relaxation and reducing stress. It helps calm the body and mind, which is especially beneficial for anxiety and hyperarousal.
3. Alternate Nostril Breathing (Nadi Shodhana)
How to Do It: Close off your right nostril using your right thumb. Inhale deeply through your left nostril. Close your left nostril with your ring finger, and release your thumb from your right nostril. Exhale through the right nostril. Inhale through the right nostril, close it with your thumb and exhale through the left nostril.
Benefits: This bilateral breathing technique balances the nervous system, reduces stress, and enhances mental clarity. It’s particularly helpful in calming the mind and improving emotional equilibrium.
4. Neck Circles
How to Do It: Gently drop your chin to your chest and slowly rotate your head in a circular motion, clockwise, then counterclockwise.
Benefits: Neck circles help release tension and stiffness in the neck and shoulders. This can alleviate physical stress and help you feel more relaxed and centered.
5. Easy Pose Raised Arms
How to Do It: From a comfortable cross-legged seat, raise both arms overhead, keeping your shoulders relaxed. Breathe deeply and reach your fingertips toward the ceiling.
Benefits: This pose opens up the chest and shoulders, improving posture and helping to release stored tension. It also enhances one's sense of openness and space.
6. Easy Pose Side Bend
How to Do It: Continue to sit in a comfortable cross-legged seat. Extend your right arm overhead and gently lean to the left, feeling a stretch along the right side of your body. Repeat on the other side.
Benefits: Side bends stretch the sides of your body and help release tension from the torso. This movement encourages flexibility and can help relieve tightness in the back and ribs.
7. Seated Forward Fold
How to Do It: Extend your legs before you and hinge at your hips to fold forward, reaching for your feet or shins. Allow your head to hang heavy.
Benefits: This pose helps to stretch the spine and hamstrings while promoting relaxation and grounding. It can be particularly soothing for emotional tension.
8. Boat Pose
How to Do It: Sit with your knees bent and feet flat on the floor. Lean back slightly, lift your feet off the ground, and extend your legs so your body forms a V shape. Hold this position with your arms extended forward.
Benefits: Boat Pose strengthens the core and improves balance. It can help build physical strength and resilience, providing a sense of accomplishment and stability.
9. Dancing Bridge Pose
How to Do It: Lie on your back with your knees bent and feet hip-width apart. Lift your hips off the ground and slowly lower them back down. Keeping this pose dynamic by lifting and lowering your hips prevents potential dissociation and increases present-moment awareness.
Benefits: This pose strengthens the lower back and glutes while promoting relaxation. It helps to open the chest and improve circulation, which can be soothing and uplifting.
10. Knees to Chest
How to Do It: Lie on your back and draw your knees toward your chest, hugging them gently. If it feels good, rock side to side.
Benefits: This pose helps to release tension in the lower back and promote relaxation. It also provides a sense of comfort and safety. Think of this pose as an opportunity to give yourself a hug of gratitude.
11. Supine Twist
How to Do It: Lying on your back, extend your arms out to the sides, and gently drop your knees to one side, keeping your shoulders grounded. Switch sides after a few breaths.
Benefits: Supine twists help stretch the spine and relieve tension in the back and hips. They also aid digestion and can help release emotional tension.
12. Legs Up the Wall
How to Do It: Lie on your back with your legs extended against a wall, allowing your arms to rest by your sides. Use props like a bolster or folded blanket under your hips for support.
Benefits: This restorative pose promotes relaxation and circulation, reduces fatigue, and helps calm the nervous system. It’s excellent for reducing stress and enhancing overall relaxation.
