Healing Trauma with Yoga
Our bodies are powerful and capable of so many wonderful things. Our bodies work to protect us. Sometimes, even when we don’t need protection.
If we experience trauma, our bodies begin to perceive threats where there are none, keeping us in a state of physical or emotional arousal that can manifest as physical pain or tension or feelings of anger, depression, and anxiety (Van der Kolk, 2014). Therefore, healing trauma means healing our nervous systems – teaching our nervous systems we are safe, we are here. We are in the present moment.
Specifically, studying heart rate variability (HRV) has shown that yoga and breathwork can improve our emotional responses to sensations that activate a trauma response in our bodies and minds (Van der Kolk, 2014).
Yoga is a combination of breathing (pranayama), stretches or poses (asana) and meditation. Yoga helps improve our heart rate variability, a critical component in healing our nervous systems so that we may work with past trauma and create within ourselves new ways to talk about trauma. Processing trauma is most beneficial with the support of trained specialist (Van der Kolk, 2014).
Once we establish physical safety and strengthen our connection to ourselves -- our breath, our minds, and our bodies, -- we can translate our trauma into a verbal language. Feeling safe in our bodies is critical for healing.
A basic breathing practice that may be helpful to anyone curious about beginning breathwork is 4- 7- 8 breathing. In this practice, we begin by Inhaling deeply for about four counts, holding our breath for a few moments, and exhaling slowly. During this exercise, focus on the sensations of moving the breath out of our bodies, bringing our minds back to the counts of our breath and the present moment.
This can help us begin to strengthen our HRV and calm our nervous system during states of arousal.
Yoga was originally developed and practiced in India and South Asia. Through the Westernization of yoga in the past 300 years, appropriation is occurring. This can be seen through yoga fads, the alienation of Indian and South Asian people from yoga spaces, the commodification of yoga, and more (Baitmangalkar, 2021).
Appreciating vs appropriating yoga is important to consider when incorporating this healing modality into your wellness routine. A list of ways to appreciate vs appropriate yoga and more information on the history of yoga can be found here. (Baitmangalkar, 2021).
As you start any type of yoga, breathing practice, or mediation, you may notice discomfort arising. Sitting with ourselves in this way and practicing mindfulness skills can activate our trauma responses that we may have suppressed or compartmentalized within our brains and bodies.
This is normal, and this is part of the process.
This arousal in our nervous systems is known as our threshold, or window of tolerance. As we develop tools for tuning into our bodies and noticing how and where different sensations are experienced, our tolerance for our emotions and physiological sensations grows.
Further, contemporary neuroscience has demonstrated that our sense of selves is deeply rooted in our connection with our bodies. We cannot heal our minds/emotions without also healing our bodies, and vice versa (Van der Kolk, 2014).
Trauma expert Bessel Van Der Kolk explains:
“In yoga you focus your attention on your breathing and on your sensations moment to moment. You begin to notice the connection between your emotions and your body – perhaps how anxiety about doing a pose actually throws you off balance. You begin to experiment with changing the way you feel. Will taking a deep breath relieve that tension in your shoulder? Will focusing on your exhalations produce a sense of calm?”
Practicing yoga helps us notice and befriend sensations in our bodies to help rewire our brains and create positive changes to heal trauma. We expand our window of tolerance, and experience our inner and outer worlds differently, perhaps with more ease and detachment.
When we feel safe in our bodies, we can experience emotions, sensations, or stressors without our nervous systems being hijacked by them. We can say to ourselves, “I am here. I am in my body. I am safe.” And know it is true.
References:
Baitmangalkar, A. (2021). How we can work together to avoid cultural appropriation in yoga. https://yogainternational.com/article/view/how-we-can-work-together-to-avoid-cultural-appropriation-in-yoga
Van der Kolk, Bessel A., (2015). The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma. New York, New York: Penguin Books.