For many people living with Post-Traumatic Stress Disorder (PTSD), the journey to healing is not just mental—it’s also physical. While therapy and medication are often key parts of treatment, another powerful tool for recovery is found in the body itself: movement.
Practices like yoga, gentle stretching, and mindful movement can help survivors of trauma reconnect with their bodies, regulate their emotions, and find a sense of safety again. This article explores how movement, especially yoga, supports the healing process for people with PTSD.
What Is PTSD?
PTSD is a mental health condition that can develop after experiencing or witnessing a traumatic event. This may include war, assault, abuse, natural disasters, serious accidents, or childhood neglect.
Common PTSD symptoms include:
– Flashbacks and intrusive memories
– Anxiety or panic attacks
– Avoidance of reminders of the trauma
– Difficulty sleeping or concentrating
– Emotional numbness or disconnection from the body
– Hypervigilance or being constantly “on edge”
According to the National Center for PTSD, about 6 out of every 100 U.S. adults will experience PTSD at some point in their lives, though rates can be much higher in veterans, survivors of abuse, and first responders [1].
Why Movement Matters in PTSD Recovery
Trauma doesn’t just live in the mind—it lives in the bodyfddd. As trauma expert Dr. Bessel van der Kolk writes in his book The Body Keeps the Score, the body stores memories of trauma even when the mind tries to forget. This can lead to chronic tension, pain, and a persistent feeling of being unsafe in one’s own skin.
This is where yoga and movement-based practices come in. They help bring the nervous system back into balance and rebuild the connection between mind and body.
How Yoga Supports Healing
Yoga is more than just stretching. It’s a mind-body practice that combines movement, breathwork, and mindfulness. For trauma survivors, these elements work together to promote healing in gentle and non-threatening ways.
1. Regulating the Nervous System
One of the biggest challenges with PTSD is being stuck in “fight, flight, or freeze” mode. Yoga helps shift the nervous system toward the parasympathetic state—the body’s natural relaxation response.
Slow, controlled breathing and mindful movement reduce heart rate, lower cortisol (stress hormone), and increase feelings of calm.
A study published in Journal of Traumatic Stress found that a 10-week trauma-sensitive yoga program led to a significant reduction in PTSD symptoms, especially in emotional regulation and body awareness [2].
2. Reconnecting with the Body
PTSD often causes people to disconnect from their bodies—either because the body holds painful memories or because it’s too overwhelming to feel. Yoga offers a way to safely come back into the body.
Gentle movement encourages survivors to:
– Notice sensations without judgment
– Build awareness of physical boundaries
– Reclaim a sense of agency and control
Even small gestures—like lifting the arms or feeling the feet on the ground—can be empowering when done mindfully.
3. Cultivating Present-Moment Awareness
Trauma pulls people into the past. Yoga helps bring them into the present.
By focusing on breath and movement, individuals learn to stay grounded. Over time, this reduces the grip of intrusive thoughts and increases the ability to manage emotional triggers.
What Is Trauma-Informed Yoga?
Not all yoga is the same. For individuals with PTSD, trauma-informed yoga i1s especially helpful. This approach is designed to:
– Use invitational language (e.g., “If you’d like to…”)
– Avoid physical touch or adjustments
– Encourage choice and autonomy
– Create a safe, inclusive space
– Focus on internal experience over external appearance
Trauma-informed yoga is about healing, not performance. It honors each person’s pace and comfort level.
Other Movement Practices That Help
While yoga is widely studied, other forms of movement can also support PTSD healing:
1. Walking in Nature
Walking at a gentle pace—especially in natural environments—can reduce anxiety, calm the mind, and improve mood. The repetitive rhythm of walking is soothing for the nervous system.
2. Dance or Somatic Movement
Expressive movement and dance therapy allow people to release stored tension and express emotions without words. It’s especially helpful for those who struggle to verbalize their trauma.
3. Tai Chi and Qigong
These slow, flowing practices combine breath and movement, much like yoga. They’ve been shown to reduce PTSD symptoms by improving body awareness and emotional balance.
A 2021 study in Military Medical Research found that veterans practicing Tai Chi had lower anxiety and sleep disturbances compared to those in standard care [3].
Getting Started with Movement for PTSD
If you’re new to movement or feeling unsure, here are a few tips:
– Start small: Even 5–10 minutes of gentle stretching or deep breathing can help.
– Find a safe space: Choose a quiet, calming environment where you feel comfortable.
– Use guided videos or classes: Look for trauma-informed instructors or online resources.
– Honor your boundaries: If something feels triggering, it’s okay to pause or stop.
– Practice consistently: Healing takes time, but regular movement can lead to meaningful progress.
Final Thoughts
Healing from PTSD is not just about talking—it’s about reclaiming your body, your breath, and your sense of self. Yoga and mindful movement offer powerful tools to help trauma survivors reconnect with their bodies in safe, gentle ways.
You don’t have to be flexible. You don’t need fancy gear. You just need a little space, a few minutes, and a willingness to begin.
References
[1] National Center for PTSD. (2023). PTSD Overview. https://www.ptsd.va.gov
[2] van der Kolk, B. A., et al. (2014). “Yoga as an adjunctive treatment for PTSD.” Journal of Traumatic Stress, 27(3), 192–201. https://doi.org/10.1002/jts.21925
[3] Wang, C., et al. (2021). “Tai Chi and PTSD: A randomized trial with veterans.” Military Medical Research, 8(1), 12. https://doi.org/10.1186/s40779-021-00294-5
