How Physical Exercise Helps Release Trauma? Post-Traumatic Stress Disorder

Did you know that approximately 13 million adults in the U.S. suffer from post-traumatic stress disorder (PTSD) every year?

For those living with trauma, the path to recovery can be fraught with challenges, including feelings of isolation and hopelessness. However, with physical exercise, there is a ray of hope.

Research published in the journal Frontiers in Psychology highlights that engaging in regular aerobic exercise can significantly reduce symptoms of PTSD.

In this article, we will uncover How Physical Exercise Helps Release Trauma?

Effects Of Trauma Release Exercises On Nervous System

What is Unresolved Trauma And Its Signs?

Traumatic experiences vary significantly among individuals, influenced by factors such as genetics, early environment, traumatic events and attachment history. It’s crucial to recognize that what one person deems traumatic may not resonate the same way with another. If left unaddressed, emotional trauma stored in your body can lead to chronic stress.

Unresolved trauma can manifest through various symptoms, including:

Hypervigilance
Trust Issues
Dissociation
Control Issues
Low Self-Esteem
Emotional Regulation Problems
Physical Symptoms
Chest Tightness
Bodily Memories
Mental Health Conditions: Issues such as anxiety, depression, substance use disorder, or PTSD

The Runner’s High

While the term “runner’s high” describes a euphoric sensation experienced by some after intense aerobic exercise, it turns out this phenomenon isn’t as common as believed. Instead, most people experience relaxation and well-being after moderate exercise due to the release of endocannabinoids rather than the previously assumed endorphins.

Endorphins vs. Endocannabinoids

Though endorphins are released during exercise, they don’t affect mood because they can’t cross the blood-brain barrier. This barrier selectively filters what reaches the brain, similar to how some antihistamines affect the brain while others don’t.

The true mood boost from exercise comes from endocannabinoids, which do enter the brain, contributing to feelings of relaxation and decreased anxiety.

The Benefits of Regular Exercise

Regular exercise not only uplifts mood but also promotes good physical and emotional health by stimulating brain-derived neurotrophic factor (BDNF). It leads to neurogenesis—the growth and regeneration of brain cells. Over time, this can increase the size of the hippocampus, the brain area linked to learning and emotional processing. A larger hippocampus is associated with better mood regulation, while a smaller one is often seen in depression.

As neurogenesis occurs, levels of dopamine and serotonin also rise, further enhancing mood. This helps explain why exercise has such a profound impact on both mental clarity and emotional health.

Release Exercises You Can Try With PTSD Symptoms

How Physical Exercise Helps Release Trauma

Aerobic Exercise

Aerobic activities like running, cycling, and swimming improve blood flow to the brain, enhancing cognitive function and reducing stress levels through endorphin release. These exercises help individuals manage their body’s stress response by training them to handle the fight-or-flight reaction.

Yoga

Yoga promotes flexibility, balance, and stress relief. Its deep breathing techniques calm the mind and body. Since it’s important to be mindful, it emphasizes mindfulness, helping individuals cope with PTSD symptoms more effectively.

Strength Training

Strength training enhances physical health and self-esteem. It provides a sense of control and mastery, helping individuals feel more resilient and confident as they build muscle and strength.

Outdoor Activities

Engaging in outdoor activities such as hiking and rock climbing allows individuals to connect with nature, which can be grounding and calming. These activities require focus, diverting attention from traumatic memories while offering healthy outlets for managing emotions.

Mind-Body Exercises

Mind-body practices like tai chi, Qigong, and meditation focus on deep breaths and present-moment awareness, effectively reducing stress and helping individuals gain better emotional control.

Progressive Muscle Relaxation (PMR)

PMR involves systematically tensing and relaxing muscle groups, aiding in the reduction of physical symptoms like tension and anxiety. Its benefits include:

PMR teaches awareness of muscle tension that helps in relaxation and reducing anxiety.
PMR is a portable tool for managing symptoms that helps relieve quick tension when needed.
Practicing PMR before bed helps alleviate tension. This can lead to improved sleep quality and overall mood.
PMR enhances awareness of bodily sensations, helping individuals regulate their emotional states.
PMR complements other PTSD and mental health treatments, providing a calmer baseline for engaging in trauma therapy and improving overall well-being.

Some Tips for Establishing an Exercise Routine

Here are some of the techniques to release stress and set an exercise routine:

Setting Realistic Goals
- Start small and gradually increase activity levels.
- Avoid expecting to run a marathon on your first day.
- Set small, achievable goals to stay motivated and build confidence.
- Example: Begin with walking for 10 minutes a day, then gradually increase duration and intensity.
Creating a Schedule
- Establish a regular exercise schedule to make it a habit.
- Set aside specific times each week for workouts.
- Treat exercise as a vital commitment to yourself.
- Consistency is key to establishing a routine.
- Choose a time of day that works best for you (morning, lunch break, evening).
Tracking Your Progress
- Keep a journal or use a fitness tracking app to record your exercise routine.
- Note how you’re feeling and any improvements over time.
- Identify areas for improvement (e.g., intensity of workouts, dietary changes).
Be Patient
- Understand that establishing a routine takes time and effort.
- Don’t be discouraged by missed workouts or slow progress.
- Keep working at it to reap the benefits of regular exercise.

Recommended Exercise Guidelines

For optimal mental health benefits, the CDC recommends 150 minutes of moderate-intensity exercise or 75 minutes of vigorous activity weekly.

Moderate activities include brisk walking or slow biking, while vigorous exercises involve running, fast cycling, or swimming laps. To fully activate the brain’s endocannabinoid system and foster neurogenesis, aerobic activity is key.

Wrap Up

Tired of feeling trapped by the weight of trauma and want to understand how physical exercise helps release trauma stored? Physical exercise offers a path to liberation by regulating the nervous system, reducing stress hormones, and stimulating brain growth.

Whether you’re into running, yoga, strength training, or mind-body practices, there’s a form of exercise that can help you in your recovery.

Faqs

How does exercise release trauma?

Trauma release exercises can help to regulate the nervous system, reducing stress and anxiety, which can be triggered by tension and trauma.

How to physically release trauma from the body?

Yoga and tai chi can help to release physical tension and improve flexibility, which can be beneficial for those who have experienced trauma. Gentle stretching and deep breathing exercises can help to calm the body and mind, promoting relaxation and healing.

What is the best physical activity for trauma?

Low-impact activities like swimming, walking, and cycling can be helpful for those who are recovering from trauma, as they are less likely to cause physical pain or injury.

What are the physical responses to trauma?

Physical responses to trauma may include tension in the muscles, fatigue, difficulty sleeping, and changes in appetite. Over time, these physical responses can lead to chronic health conditions such as headaches, digestive problems, and heart disease.