How Trauma Can Be Stored in the Body and How to Release It

25 February 2026

Trauma isn't just in your head—it lives in your body too. If you've ever felt tense, uneasy, or even experienced random aches and pains without a clear reason, your body might be holding onto past trauma. But the good news? You can release it.

Let's dive into how trauma gets stuck in our bodies and, more importantly, how to let it go.

What Happens When Trauma Gets Stuck in the Body?

The Mind-Body Connection

Our body and mind are deeply connected. When we go through something traumatic—whether it's a single event like an accident or ongoing stress like childhood neglect—our nervous system reacts. Sometimes, instead of processing the experience and moving on, our body holds onto it.

Ever heard of the "fight, flight, or freeze" response? It's how our body protects us when we feel threatened. If we can't fight back or run away, our body might go into freeze mode, storing that unresolved energy inside us. Over time, this stored trauma can manifest as physical symptoms:

- Chronic muscle tension
- Unexplained pain
- Fatigue
- Digestive issues
- Anxiety and depression

The Role of the Nervous System

Our nervous system is like an alarm system designed to keep us safe. When we experience trauma, this system gets thrown out of balance. Instead of returning to a calm state, it stays on high alert, making us feel stuck in survival mode.

For some, this means constantly feeling anxious or triggered by small things. For others, it might look like numbness or dissociation—a sense of being disconnected from their body or emotions.

Signs Your Body Is Holding Trauma

1. Muscle Tension and Pain

Ever notice your shoulders creeping up toward your ears when you're stressed? Muscle tightness is a common way the body stores trauma. When emotions don’t get processed, they settle into the body as tension, pain, or even chronic illness.

2. Unexplained Emotional Reactions

Do certain sounds, smells, or places trigger intense emotions? That’s your body remembering something your mind may have forgotten. Trauma responses can be activated without us fully understanding why.

3. Shallow Breathing or Holding Your Breath

If you catch yourself holding your breath or breathing in short, shallow bursts, it could be a sign that your body is stuck in a fight-or-flight state. Trauma disrupts our natural breathing patterns, leading to feelings of anxiety and tension.

4. Gut Issues

There’s a reason they call it a “gut feeling.” The gut and brain are closely connected. If you deal with digestive issues like IBS, bloating, or nausea, unresolved trauma could be playing a role.

5. Dissociation or Feeling Numb

Sometimes, trauma makes us disconnect from our bodies as a way to cope. If you often feel spaced out, detached, or like you're watching your life from the outside, this could be a sign of stored trauma.

How to Release Trauma from the Body

Releasing trauma isn’t about forcing yourself to “get over it.” It’s about gently reconnecting with your body and creating a sense of safety. Here are some effective ways to let go of stored trauma:

1. Movement and Exercise

Physical activity is one of the best ways to discharge traumatic energy stuck in the body. Movement helps release tension, regulate stress hormones, and restore a sense of agency over your body.

- Yoga: Combines movement with deep breathing, helping release stored emotions.
- Tai Chi or Qigong: Slow, intentional movements that calm the nervous system.
- Cardio: Running, dancing, or cycling can help release pent-up energy.

2. Breathwork

Breath is powerful. Deep, intentional breathing helps regulate the nervous system and release stored tension.

- Diaphragmatic Breathing: Breathe deeply into your belly instead of your chest.
- Box Breathing: Inhale for 4 seconds, hold for 4, exhale for 4, and hold again for 4.
- Holotropic Breathwork: A deeper practice for emotional release.

3. Somatic Therapy

Somatic therapy focuses on the body's stored trauma. Unlike traditional talk therapy, it helps you process trauma physically rather than just mentally. Techniques may include:

- Tapping (EFT - Emotional Freedom Technique): Gently tapping specific meridian points on the body to release stuck energy.
- TRE (Tension & Trauma Releasing Exercises): Designed to activate a natural shaking response that releases trauma.
- Body Scanning: Bringing awareness to different parts of your body to release tension.

4. Emotional Release Through Sound or Crying

Ever felt better after a good cry? That’s because crying is a natural way the body releases pent-up emotions. Similarly, singing, humming, or even primal screaming can help clear trauma from the body.

- Humming or Chanting: Activates the vagus nerve and calms the nervous system.
- Allowing Yourself to Cry: Helping emotions flow instead of suppressing them.

5. Journaling and Expressive Writing

Writing things down can bring clarity and emotional release. When we put our feelings onto paper, it gives our minds a structured way to process trauma.

Try This:
- Write a letter to your past self or to the person who hurt you (you don't have to send it).
- Keep a daily journal of emotions and body sensations.

6. Safe Touch and Bodywork

Gentle touch can help the body feel safe again. Practices like:

- Massage Therapy: Helps release stored tension.
- Acupuncture: Unblocks energy flow.
- Craniosacral Therapy: A subtle, hands-on technique that helps release trauma.

7. Spending Time in Nature

Nature is healing. Walking barefoot on grass, swimming in natural water, or simply sitting under a tree can help ground the body and calm the nervous system.

8. Seeking Professional Help

If trauma feels overwhelming, working with a trauma-informed therapist can make a huge difference. Therapies like EMDR (Eye Movement Desensitization and Reprocessing) and somatic experiencing are designed to help release deep-seated trauma.

Final Thoughts

Trauma doesn’t just disappear with time—it lingers in our bodies until we find a way to release it. The journey to healing isn’t linear, and it takes patience, but every step you take to reconnect with your body is a step toward freedom.

Your body has been holding onto your pain, waiting for you to listen. Are you ready to set it free?