Post-Traumatic Stress Disorder (PTSD) is not just something that lives in the mind, it lives in the body too. After trauma, the nervous system holds onto fear, tension, and memory in ways that talk therapy alone may not fully release.
That’s where movement comes in. Moving your body, through walking, stretching, dancing, or yoga, can help discharge built-up stress, restore a sense of safety, and reconnect you with your body in powerful ways.
In this article, we’ll explore how PTSD affects the body and why movement is a crucial part of healing.
Understanding PTSD in the Body
PTSD develops after a person experiences or witnesses a traumatic event. It can involve symptoms like flashbacks, nightmares, hypervigilance, emotional numbness, and intense anxiety. But these symptoms don’t only affect thoughts and emotions, they also show up physically.
According to the U.S. Department of Veterans Affairs, nearly 6% of adults in the U.S. will experience PTSD at some point in their lives 1.
How Trauma Affects the Nervous System
When something traumatic happens, your body goes into survival mode, fight, flight, freeze, or fawn. Your heart rate speeds up, muscles tense, and your brain floods with stress hormones like cortisol and adrenaline.
This is a healthy response in the moment. But when trauma is not fully processed, the body can get “stuck” in this state of alertness even when the danger is long gone.
Dr. Bessel van der Kolk, author of The Body Keeps the Score, explains that trauma is not just a story about the past, it’s a living experience in the body that keeps reactivating until it’s safely released 2.
Why Movement Helps PTSD Recovery
Movement helps because it speaks to the part of trauma that words can’t always reach. Physical activity reconnects the mind and body, regulates the nervous system, and releases tension that may be stored deep in muscles or tissues.
Here’s how movement supports healing from PTSD:
It Discharges Fight-or-Flight Energy
After trauma, your body may still feel the need to “run” or “fight.” Movement gives the body a way to release that stored energy safely.
A 2018 study in Frontiers in Psychology found that physical movement helps regulate the stress response and can reduce PTSD symptoms when practiced consistently 3.
Even simple activities, like walking, swimming, or dancing, can calm an overactive nervous system.
It Builds a Sense of Safety
Trauma often disconnects people from their own bodies. Movement practices like yoga, tai chi, or mindful stretching help you tune into your body slowly, gently, and with care.
When you start feeling sensations again, like the stretch of a muscle or the rhythm of your breath, you send your brain a message: “It’s safe to be here now.”
It Enhances Brain Function and Mood
Exercise increases the production of endorphins (feel-good chemicals) and BDNF (a protein that supports brain healing and growth). This can ease anxiety, lift your mood, and reduce depressive symptoms commonly associated with PTSD.
According to a review in the Journal of Clinical Psychiatry, aerobic exercise was found to significantly improve mood, sleep, and resilience in people with PTSD 4.
Types of Movement That Help PTSD
There’s no one-size-fits-all approach. The key is choosing movement that feels good and doesn’t overwhelm your system. Here are some gentle, trauma-informed options to explore:
Walking in Nature
Nature walks combine movement, fresh air, and calming scenery. They help regulate breath and reduce stress hormones.
Tip: Try walking in silence and paying attention to what you see, hear, and feel. This mindfulness adds a grounding element.
Yoga (Especially Trauma-Informed Yoga)
Yoga combines breath, movement, and stillness—three tools that help reconnect you with your body.
Trauma-informed yoga removes hands-on adjustments, encourages choice, and emphasizes feeling rather than perfect form.
One study in The Journal of Traumatic Stress found that participants who practiced trauma-sensitive yoga showed significant decreases in PTSD symptoms after just 10 weeks 5.
Dance or Free Movement
Dancing allows for emotional expression and release. You don’t need choreography, just music and space to move how you feel.
Letting your body guide you through movement can help unlock emotions that are stuck beneath the surface.
Somatic Practices
Somatic movement therapy includes techniques that build body awareness and help process trauma without needing to talk. This includes body scans, mindful movement, and exercises that connect breath to sensation.
How to Get Started Safely
If you live with PTSD, it’s important to approach movement gently. You don’t need to dive into high-impact workouts. You need consistency, compassion, and a pace that honors your nervous system.
Here’s how to begin:
- Start small: Even five minutes a day can make a difference.
- Focus on how it feels, not how it looks.
- Breathe slowly and steadily through each movement.
- Stop if it feels overwhelming. You can try again tomorrow.
- Work with a trauma-informed instructor or therapist if you feel unsure or need support.
Always remember, healing through movement is not about performance, it’s about reconnection.
When to Seek Professional Support
If movement triggers overwhelming memories, panic, or dissociation, stop and reach out for support. This is not a failure, it’s your body asking for a safer approach.
A trauma therapist can help you understand your body’s responses and guide you toward healing at a pace that works for you.
The Substance Abuse and Mental Health Services Administration (SAMHSA) recommends combining physical self-care with professional support for the most effective trauma recovery 6.
Final Thoughts
PTSD affects the whole body, not just the mind. That’s why healing needs to include the body too. Movement is a gentle, powerful way to reconnect with yourself, regulate your emotions, and release stored stress.
You don’t need fancy equipment or a gym membership. You just need your body, your breath, and a little space to begin.
Your body is not the enemy. With compassion, time, and movement, it can become your strongest ally in healing.
References
- U.S. Department of Veterans Affairs, National Center for PTSD. (2023). PTSD in the U.S. Population. https://www.ptsd.va.gov ↩
- van der Kolk, B. A. (2014). The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma. Viking. ↩
- Stoloff, K. & Taylor, S. (2018). Exercise and PTSD: A narrative review. Frontiers in Psychology, 9, 1397. https://doi.org/10.3389/fpsyg.2018.01397 ↩
- Rosenbaum, S., et al. (2015). Physical activity in the treatment of PTSD: A systematic review. The Journal of Clinical Psychiatry, 76(4), 964–973. ↩
- van der Kolk, B. A., et al. (2014). Yoga as an adjunctive treatment for PTSD: A randomized controlled trial. Journal of Traumatic Stress, 27(3), 192–201. ↩
- Substance Abuse and Mental Health Services Administration (SAMHSA). (2014). SAMHSA’s Trauma-Informed Approach. https://www.samhsa.gov ↩
