Have you had a moment sneak up on you? A familiar smell, a certain tone of voice, or maybe a song playing in the grocery store? Suddenly, your chest is tight, your hands are cold, and your body is reacting before your mind has a chance to catch up.
That’s often how trauma lives in the body, and it’s why talking about what happened is only one part of healing. Sometimes your body needs a way to settle too. Here are three trauma release exercises our therapists at Authentic Connections Counseling Center share with clients, simple enough to try at home and gentle enough to start small.
What We Mean by Trauma Release Exercises
When we say trauma release exercises, we’re talking about small, simple practices that help your body come down from being on guard. They won’t erase a memory, or be the full healing behind trauma recovery. But, think of them as a way to give your body a little break from bracing for something that isn’t happening right now.
They tend to work best alongside support from a trauma therapist, and they’re a nice thing to have in your back pocket between sessions.
Before You Start
Go gently. Try each exercise for just a minute or two the first time. You can keep your eyes open the whole time, and you can stop whenever you want.
If something makes you feel dizzy, panicky, or more overwhelmed, take that as useful information instead of a failure. Open your eyes, take a slow breath, look around the room, and come back to it another day or try it with a therapist beside you.
Trauma Release Exercise 1: Feet on the Floor, Eyes Around the Room
This one is great when your mind is racing or you feel yourself drifting away from the moment.
How to try it:
- Sit or stand and press your feet into the floor. Notice the weight of your body and the feeling of the floor holding you up.
- Slowly look around the room. Let your eyes land on things instead of scanning quickly.
- Name five things you can see. Something like “blue mug, window, the dog’s tail, my keys, a plant.” Say them out loud or in your head.
- Take a slow breath out when you finish.
Why it helps: It tells your body where you are right now. When trauma kicks in, your body can feel like it’s back in the past. Feeling your feet and naming what’s in front of you is a gentle reminder that you’re here, in this room, today.
Good moments to use it: Before a stressful meeting, in the car before you walk into work, or any time something small has set off a big reaction.
Trauma Release Exercise 2: Shake It Out
Animals do this naturally. Watch a dog after a scary encounter and you’ll see them shake, then they carry on with their day. People often skip that step, and our bodies hold on to the energy instead.
How to try it:
- Stand up with your feet about hip width apart.
- Start by shaking your hands loosely, like you’re flicking off water.
- Let the shaking travel up through your arms and shoulders, then into your legs. Bounce a little if that feels good.
- Keep going for 30 to 60 seconds.
- Stop, stand still, and notice what your body feels like. Maybe warmer, maybe tingly, maybe just a little looser.
Why it helps: Movement gives your body somewhere to put all that built-up tension. It’s also hard to take yourself too seriously while shaking out your arms in the kitchen, so laughing is welcome.
Not able to stand? Shake out just your hands and arms while you’re seated. It counts.
Trauma Release Exercise 3: The Butterfly Hug
This is a favorite of a lot of therapists, including our EMDR trained therapists, because it’s easy to do anywhere and it feels comforting right away.
How to try it:
- Cross your arms over your chest, with your hands resting near your collarbones or shoulders, like you’re giving yourself a hug.
- Slowly tap one hand, then the other, back and forth, at a calm and steady pace.
- As you tap, breathe in through your nose, and breathe out a little slower through your mouth.
- Keep going for one to two minutes.
Why it helps: The slow, steady tapping and the gentle pressure of your own arms give your body something soothing to focus on. The longer breath out signals your body that it can start to settle.
Good moments to use it: When you can’t fall asleep, when old memories are showing up, or when you just need to feel a little more held.
What to Expect
You might not feel anything dramatic from these trauma release exercises. The first signs are usually small, like a deeper breath, looser shoulders, or a little more space between you and the thing that was bothering you.
Some people feel emotional afterward, and that’s okay too. Practice these on calmer days so they feel familiar when you really need them. If you want to understand why your body reacts the way it does in the first place, our blog on trauma responses is a good place to start.
When Exercises Aren’t Enough on Their Own
These tools can make hard moments easier, but they can’t do all the work. Healing from trauma usually happens in connection with someone who can help you make sense of what you’ve been through, whether it was one moment or something that went on for years.
Therapy for trauma looks different for everyone. For some people it’s talking things through. For others it’s an approach like EMDR, which can help the brain process memories that feel stuck. And you never have to retell everything before we begin. We go at your pace.
How Our Team Can Help
At Authentic Connections Counseling Center in Castle Rock, our therapists work with people across Colorado who are healing from trauma every day. Some of our team are EMDR trained, and all of us believe you should feel safe and in control from your very first session. We’ll help you find the therapist who fits you best and build a pace that works for your life.
If your body has been carrying more than it should, you don’t have to keep managing it on your own. Reach out when you’re ready, and our team will meet you where you are.
Start Trauma Therapy in Castle Rock, CO
At Authentic Connections Counseling Center, we make it our mission to assign clients to the right therapists and we promise to involve you every step of the way to ensure you feel comfortable and cared for throughout the entire process.
If you would like help in this journey, we are here to find a therapist that meets your needs and aligns with your values. If you’re ready to make the phone call, please reach out to us at 720-706-8735 or email us at info@authenticconnectionscounseling.com for more information. The right therapist can make all the difference in your path to improving your overall well-being and we would be honored to be that difference in your life!
