The concept of “The Body Keeps the Score” emphasizes that our life experiences, especially traumatic ones, leave lasting imprints on the body. These experiences affect essential health markers like inflammation, hormonal balance, and heart rate variability (HRV), which, in turn, influence our resilience, emotional regulation, and vulnerability to disease.
Research shows that people with high vagal tone—a sign of a balanced nervous system—are better able to manage stress, stabilize emotions, and enhance cognitive function. Low vagal tone, conversely, has been linked to conditions like anxiety, depression, cardiovascular disease, and autoimmune disorders. Recognizing these connections highlights the importance of holistic, body-centered approaches to healing.
Healing trauma and regulating the nervous system are achievable through intentional lifestyle changes. Essential practices include yoga, mindful breathing, exposure to natural light, quality sleep, a nutrient-rich diet, supportive relationships, and time in nature. These practices help reset and strengthen the body, building long-term resilience.
Often, trauma responses happen beneath conscious awareness, triggering stress hormones like cortisol and adrenaline before the mind registers a threat. This underscores why trauma recovery involves more than cognitive work—it requires body-based practices. Yoga, which fosters body awareness and connection, can play an instrumental role in regulating the nervous system and creating a safe space for self-reconnection.
Research Supporting Yoga for Trauma Recovery
A growing body of research supports yoga’s effectiveness in reducing trauma-related symptoms, including PTSD, anxiety, and depression. A meta-analysis by Nguyen-Feng et al. examined various yoga interventions and found significant reductions in PTSD symptoms, suggesting that yoga’s physical and breath-based components are effective adjunctive treatments for trauma survivors MDPI.
Trauma Sensitive Yoga Netherlands. Another review from 2022 summarizes findings on yoga’s role in trauma healing, highlighting that regular yoga practice can enhance emotional regulation and mental well-being, especially for trauma survivors who may not respond fully to traditional talk therapy MDPI.
Dr. Stephen Porges’ Polyvagal Theory and Neuroception
Dr. Stephen Porges’ concept of neuroception explains how the vagus nerve subconsciously detects cues of safety or threat. This “wandering” nerve, extending from the brainstem to the gut, heart, and facial muscles, conveys sensory information from the body to the brain, impacting resilience and vulnerability. High vagal tone enhances emotional and physical resilience, while low tone may signal increased stress. Practices that engage and strengthen the vagus nerve, like yoga, are thus foundational for sustained health and recovery.
Recommended Resources
- The Body Keeps the Score by Dr. Bessel van der Kolk: This book delves into the neurobiology of trauma, explaining how trauma affects both mind and body and showcasing body-centered therapies like yoga and neurofeedback for effective recovery BooksThatSlayHomepage.
- Dr. Stephen Porges’ Polyvagal Theory: This theory offers insights into how our nervous system detects cues for safety and its role in regulating emotions and resilience, underscoring the benefits of yoga and similar practices in supporting long-term trauma healing Bessel van der Kolk, MD..
These resources emphasize a holistic approach to trauma recovery, supporting the body’s role in healing and resilience.
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