Your Body's Story: Understanding and Healing Trauma's Physical Effects

Sarah noticed it first during a routine meeting at work—her shoulders had crept up to her ears again, and she was holding her breath without realizing it. It had been three years since her car accident, yet her body still acted like danger was lurking around every corner. If this sounds familiar, you're not alone. Research shows that up to 70% of trauma survivors experience ongoing physical symptoms, even when they feel mentally "healed."

The truth is, trauma doesn't just live in our minds—it takes up residence in our bodies, creating lasting changes that can persist long after we're safe.

The Body Keeps the Score

Dr. Bessel van der Kolk, a pioneer in trauma research, wrote: "The body keeps the score." What this means is that trauma doesn't just affect our thoughts—it fundamentally changes how our nervous system functions. Our bodies record danger, and without intentional support, they may stay stuck in survival mode.

When trauma overwhelms our system, our brain and body shift into protection mode. Over time, this can hardwire the nervous system into a state of constant readiness (hyperarousal) or deep shutdown (hypoarousal). This isn't a sign of weakness or a character flaw—it's a biological response designed to keep us alive. Your body is doing exactly what it was programmed to do: protect you.

How Trauma Shows Up Physically

Muscle Tension and Chronic Pain

Trauma can cause our muscles to brace as if the danger is still present. Your body may literally freeze in the protective postures it adopted during the traumatic experience. This commonly manifests as:

• Chronic neck, shoulder, or back pain that doesn't respond well to typical treatments

• Clenched jaw or TMJ disorders from unconsciously grinding teeth or holding tension

• Persistent headaches and migraines often stem from neck and shoulder tension

• Fibromyalgia-like symptoms with widespread pain and tender points

Picture how you might hunch your shoulders and tense your jaw when bracing for impact—now imagine your body maintaining that position for months or years.

Digestive Distress

The gut—often referred to as the "second brain"—has its own extensive nervous system that's highly sensitive to trauma. When your nervous system is dysregulated, digestion often follows suit. You might experience:

• IBS or frequent stomach upset with cramping, bloating, or irregular bowel movements

• Loss of appetite or emotional eating as your body's hunger cues become disrupted

• Persistent nausea, acid reflux, or stomach pain that seems to have no clear medical cause

• Food sensitivities that developed after traumatic experiences

These symptoms reflect how nervous system distress directly impacts your body's ability to digest and absorb nutrients properly.

Breathing Difficulties

After trauma, breathing patterns often become restricted and shallow. You might notice:

• Upper-chest breathing instead of deep, diaphragmatic breathing

• Unconsciously holding your breath during stress or concentration

• Feelings of suffocation or air hunger, even when oxygen levels are normal

• Sleep disruption due to breathing changes that prevent deep rest

This shallow breathing pattern, where you breathe only into the top of your chest, limits oxygen flow to your brain and keeps your nervous system in a state of subtle alarm.

Two Primary Nervous System States

Hyperarousal: The System Stuck in Overdrive

This is the "fight-or-flight" response that never quite switches off. Your nervous system remains on high alert, scanning for potential threats. Signs include:

• Feeling constantly on edge or jumpy

• Difficulty falling or staying asleep

• Exaggerated startle response to normal sounds

• Racing thoughts and rapid heartbeat

• Irritability, anxiety, or difficulty concentrating

• Hypervigilance—constantly scanning your environment

Hypoarousal: The System in Shutdown Mode

This represents the "freeze" response, where your nervous system essentially gives up and checks out. It can manifest as:

• Chronic fatigue or a complete lack of motivation

• Feeling emotionally numb or disconnected from yourself

• Memory gaps, brain fog, or dissociation

• Difficulty engaging socially or emotionally

• A persistent sense of being drained or "flat."

• Depression or feeling like you're watching life from the outside

The Window of Tolerance

Think of your nervous system like a car with both a gas pedal and brakes. In a healthy state, you can speed up when needed and slow down when safe. Trauma is like having a broken accelerator or faulty brakes—you're either flooring it or completely stalled out.

We function best within what therapists call a "window of tolerance"—a zone where we can handle normal stress without becoming overwhelmed or shutting down completely. Trauma narrows this window dramatically, making it much easier to flip into either high alert or total collapse with minimal triggers.

The Cellular Impact: When Trauma Changes Your Biology

Recent groundbreaking research reveals that trauma doesn't just affect your nervous system—it can influence your gene expression through epigenetics. This doesn't change your DNA itself, but it can turn certain genes "on" or "off," affecting how your body handles:

• Immune system function and susceptibility to illness

• Stress hormone production and cortisol regulation

• Inflammatory responses throughout the body

• Pain sensitivity and chronic pain conditions

For example, children who experienced early trauma often show elevated inflammatory markers decades later, even if they seem psychologically healthy. Some of these biological changes can even be passed to future generations, helping explain why entire families or communities may struggle with similar health patterns.

For individuals in communities affected by systemic oppression, historical violence, or generational poverty, this research validates what many have long known: trauma can feel both deeply personal and culturally inherited.

The Path to Healing: Working WITH Your Body

True trauma recovery must include the body. While traditional talk therapy is valuable, many survivors find greater relief when they integrate body-based approaches into their healing journey.

Somatic Healing Approaches

These evidence-based therapies work directly with your body's stored trauma responses:

• Somatic Experiencing helps your nervous system complete the thwarted fight-flight-freeze responses, allowing trapped survival energy to discharge naturally.

• EMDR (Eye Movement Desensitization and Reprocessing) processes traumatic memories while tracking body sensations, helping integrate fragmented experiences

• Trauma-informed yoga or movement therapy rebuilds trust between your mind and body through gentle, controlled movement.

• Breathwork and nervous system regulation teach your body new patterns of calm and activation.

Daily Regulation Tools You Can Try Today

You don't need to wait for professional therapy to begin supporting your nervous system. These gentle techniques can help regulate your body:

Simple Grounding Exercise (2-3 minutes):

1. Name five things you can see around you.

2. Name four things you can physically touch.

3. Name three things you can hear.

4. Name two things you can smell.

5. Name one thing you can taste.

Box Breathing for Nervous System Reset (5 minutes):

1. Breathe in for four counts

2. Hold for four counts

3. Exhale for four counts

4. Hold empty for four counts

5. Repeat 8-10 cycles

Progressive Muscle Release: Start with your toes and deliberately tense each muscle group for 5 seconds, then completely relax. Work your way up your body, noticing the contrast between tension and release.

Vagus Nerve Stimulation:

• Gentle humming or singing

• Cold water on your face or wrists

• Slow neck stretches and shoulder rolls

• Gargling water for 30 seconds

When to Seek Professional Support

While self-help strategies are valuable, trauma's complex impact on the body often requires professional guidance. Consider reaching out when:

• Physical symptoms persist despite medical evaluation

• You feel unsafe in your own body

• Daily functioning is significantly impacted

• Self-regulation techniques aren't providing relief

• You're experiencing flashbacks, panic attacks, or dissociation

Look for professionals who understand trauma's physical manifestations:

• Trauma-informed therapists trained in somatic approaches

• Medical professionals who take trauma-related symptoms seriously

• Bodyworkers (massage therapists, acupuncturists) with trauma-sensitive training

• Culturally competent providers who understand systemic and generational trauma

Reclaiming Your Body: A Message of Hope

Your body is not broken, defective, or weak. Every symptom you experience—the tension, the digestive issues, the hypervigilance, the numbness—represents your body's heroic attempts to keep you safe. These are signals, not flaws. They're your body's way of saying, "I'm still protecting you, but I need help learning that the danger has passed."

Healing doesn't mean returning to who you were before trauma—it means discovering who you can become. It's about teaching your nervous system that safety is possible and that your body can be a source of strength and wisdom rather than fear and pain.

This process takes time, patience, and often professional support. There will be setbacks and breakthrough moments. Some days, your body will feel like home; others, it may feel like a stranger. All of this is normal and part of the healing journey.

Moving Forward: Your Next Steps

Understanding how trauma lives in your body is a crucial first step toward comprehensive healing. When we honor both the psychological and physical impacts of trauma, we open up more complete pathways to recovery.

If you're ready to begin or deepen your healing journey:

1. Start small with one daily regulation practice

2. Find a trauma-informed therapist who incorporates body-based approaches

3. Connect with others who understand trauma's physical impact

4. Be patient with yourself as your nervous system learns new patterns

5. Celebrate small victories as your window of tolerance gradually expands

Your body has been holding your story with incredible resilience. Now, it can be part of writing a new chapter—one where safety, ease, and connection are once again possible.

Healing is not just possible; it's your birthright. You deserve to feel at home in your own skin, and with the right support and understanding, you can reclaim that sense of safety and wholeness.

If you're struggling with trauma's impact on your body, please reach out to www.amanihealingcenter.com; we can help you develop a personalized healing plan that addresses both your psychological and physical needs. You don't have to navigate this journey alone.