Trauma can leave a lasting imprint on the nervous system, keeping your body stuck in survival mode long after the threat has passed. If you’re living with anxiety, hypervigilance, or...
Trauma can leave a lasting imprint on the nervous system, keeping your body stuck in survival mode long after the threat has passed. If you’re living with anxiety, hypervigilance, or emotional numbness, it may be a sign that your nervous system needs support to heal.
In this guide, you’ll discover trauma‑informed methods—breathwork, somatic healing, grounding, and therapy—that help repair a traumatised nervous system, alongside lifestyle foundations that promote long‑term resilience.
The nervous system reacts to trauma by activating the sympathetic (fight‑or‑flight) response. This is protective in the moment, but chronic activation can keep your body “on alert” for months or years.
As Marie Claire explains, unresolved trauma disrupts the balance between the sympathetic and parasympathetic (rest‑and‑digest) branches of the autonomic nervous system (ANS), leaving you feeling unsafe even in calm environments.
You might notice:
Persistent anxiety or hypervigilance
Emotional numbness or detachment
Sleep disturbances
Digestive issues or chronic pain
Feeling easily overwhelmed by everyday stressors
If these signs resonate, your nervous system may still be operating in survival mode.
Trauma is stored in the body as much as the mind. These practices can help release it:
Somatic exercises involve slow, mindful movements that help you reconnect with your body and discharge trapped stress energy. Vogue Adria recommends rocking, shaking, and stretching as effective starting points.
Grounding anchors you in the present. Try the 5‑4‑3‑2‑1 technique: name five things you see, four you feel, three you hear, two you smell, and one you taste. Walking barefoot outside can also help you feel safer and more embodied (Healthline).
The vagus nerve is a key pathway to calm. Humming, gargling, or briefly immersing your face in cold water can activate it and bring the parasympathetic system online (Marie Claire).
Breathwork is one of the fastest ways to regulate your nervous system after trauma.
Deep diaphragmatic breathing lowers heart rate and stress hormones. Box breathing (inhale 4, hold 4, exhale 4, hold 4) is a simple technique for stability. Physiological sighs (two quick inhales, one long exhale) can rapidly shift the body out of a freeze response (Vogue).
Mindfulness must be approached gently after trauma. Short, guided meditations that focus on external sensations (sounds, touch, environment) are less triggering than inward‑focused practices. Vogue notes that combining mindfulness with movement can feel safer for many survivors.
Working with a trauma‑trained therapist can help you process experiences safely.
Somatic Experiencing (SE) teaches you to release trauma stored in the body, while Sensorimotor Psychotherapy integrates mindful awareness with movement to restore nervous system balance.
Eye Movement Desensitization and Reprocessing (EMDR) and Trauma‑Focused Cognitive Behavioural Therapy (TF‑CBT) are evidence‑based therapies for healing PTSD and complex trauma. Both help reduce the intensity of traumatic memories over time (Healthline).
Long‑term nervous system health requires strong foundations.
Stable blood sugar prevents sudden spikes in cortisol. Eat nutrient‑dense whole foods, fermented foods (kefir, sauerkraut), and omega‑3‑rich meals to nourish your brain and gut (Healthline).
Prioritise 7‑9 hours of restorative sleep each night. Morning sunlight supports circadian rhythms, while regular nature exposure has been shown to lower cortisol levels. Healthy connection with trusted friends or community members also helps re‑establish safety (Vogue).
There’s no one‑size‑fits‑all solution for trauma recovery. Combine the practices that feel most supportive for you—whether it’s grounding, breathwork, gentle movement, therapy, or lifestyle habits. Keep changes small and consistent.
If trauma symptoms disrupt your daily life or relationships, reach out for help. Trauma‑trained therapists, GPs, or mental health specialists can guide you through safe, evidence‑based healing.
Healing the nervous system after trauma takes time, but the brain’s neuroplasticity means change is always possible.
Try this daily plan:
Morning: Grounding practice (5‑4‑3‑2‑1) + gentle breathing
Midday: Balanced meal, short nature walk or barefoot grounding
Afternoon: Somatic shaking or stretching to release stress
Evening: Gratitude journaling, guided mindfulness, and a digital “sunset”
With consistent support, your nervous system can learn to feel safe again—allowing you to experience more ease, connection, and emotional balance.
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