Trauma affects the body in serious ways, from breathing to sleep patterns. The good news is that by gently healing the nervous system, you can reclaim physical as well as mental health.
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The word “trauma” is often overused to describe anything distressing or uncomfortable. Real trauma is more than a psychological experience; it leaves a deep imprint on the body. Long after a harrowing event has passed, the nervous system can remain on alert without you realising it, affecting how you breathe, digest and sleep. It is possible to unwind these patterns, and understanding how they work is the first step.
Trauma and breath
When the body perceives danger, whether real or remembered, it shifts into survival mode. Breathing becomes shallow, fast and chest based, preparing you to flee or fight. Over time this pattern can stick, keeping you in a stress state and contributing to anxiety, fatigue and muscle tension. To retrain the system, practise slow nasal breathing, lengthen the exhale and rest a hand on the belly to encourage a calmer rhythm.
The gut and brain link
The gut is closely tied to your emotional world. Trauma can alter gut motility, raise inflammation and disrupt the balance of beneficial bacteria. This may show up as bloating, constipation, food sensitivities or IBS type symptoms. When the nervous system is overwhelmed, digestion drops down the priority list. Support the gut by eating in a calm environment, chewing slowly and favouring soothing, warm meals or herbal teas.
Why trauma disrupts sleep
A hypervigilant nervous system struggles to power down at night. This can lead to difficulty falling asleep, frequent waking and early morning anxiety. Create a gentle wind-down routine to recondition the body for rest. Dim the lights in the evening, limit stimulating content, add light stretching and consider journaling or a body-based meditation before bed.
Practices that help unwind trauma
If you have lived through trauma, small, regular practices can help rewire the nervous system over time. Healing does not require reliving the past; it starts with consistent signals of safety. Explore somatic practices such as breath work, slow, mindful movement, simple vagus nerve stimulation and trauma-informed therapy to guide the process.
With patient, daily practice, the nervous system can recalibrate. Trauma may live in the body, but so does the capacity to heal. Be gentle with yourself and allow time for steady progress.
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7 ways to regulate your nervous system and why it’s important
Featured image: Pexels
