The Body and Trauma: From Frozen to Fully LivingĀ Ā 

An Impala and A CheetahĀ Ā 

Imagine yourself as an impala grazing along a lush plain. You hear rustling in a nearby brush. Your body tenses and your senses become alert. You see nothing and then suddenly,Ā outĀ of the brush,Ā a cheetah lunges. You begin running as fast as possible, about seventy miles per hour. TheĀ cheetah begins closing in. Finally, he pounces and makes contact. Your bodyĀ freezes. You collapse and appear immobile, though on the inside, energy is coursing through your body still atĀ seventy miles per hour (adapted from Levine, 1997).Ā Ā 

After an overwhelming situation has occurred, it is not uncommon for our bodies to react as though the stress is still present – feeling agitated, shaky, breathing heavily, etc.Ā  In most circumstances, our bodies are able to relax and return to a normal state after a relatively brief period of time. Unfortunately,Ā this is often not the case for people who have endured trauma.Ā Ā 

The Experience of TraumaĀ 

While traumatic experiences vary along a wide spectrum, a common thread can be found in its expression. Experiencing fight,Ā flightĀ orĀ freeze responses are our bodies natural and good reactions to stressful and scary circumstances. However,Ā for some of those who have experienced trauma, the brain keeps telling the body to escape a threat that no longer exists (Van Der Kolk, 2014).Ā Ā ManyĀ peopleĀ who have experienced trauma live as though they have been imprisoned by fear and are unable to re-engage in present life (Levine, 1997).Ā Ā 

InĀ his book,Ā Waking the Tiger, LevineĀ describes post-traumatic stress disorder as,Ā “incompleteĀ physiological responses suspended in fear.”Ā Going back to your experience as an impala, your body froze when the cheetah finally pounced. Yet, there was heightened energy from the terrifyingĀ chase that remainedĀ stuck inside your immobile body. A similar thing happens for those who haveĀ post-traumatic stress disorder. The body remains hypervigilant, prepared to be assaulted or violated again, and the survivor’s energy now becomes focused onĀ suppressing this inner chaos (Van Der Kolk, 2014). This suppression has been shown toĀ takeĀ a toll on the body and can lead to fibromyalgia, chronic fatigue and autoimmune disorders (Van Der Kolk, 2014).Ā Ā 

Healing the Body, Mind and SpiritĀ 

In order to experience healing, the body needs to learn that the danger has passed and begin living fully in the present (Van Der Kolk, 2014). It is not enough to tell and re-tell the story of the trauma.Ā Ā Change needs to happen at the physical level as well (Van der Kolk, 2014). According to Levine (1997), trauma survivors need to pass through the state of immobility and liberate the suppressed energy.Ā Ā 

Reconnecting mind, body and spirit is an important step to recovering from trauma. “Trauma robs you of the feeling that you are in charge of yourself…. The challenge of recovery is to reestablish ownership of your body and your mind – of yourself” (Van Der Kolk, 2014).Ā Ā 

A Few Exercises

The following exercise by Peter Levine (1997) is to welcome your mind and spirit back to your body:Ā 

For ten minutesĀ each day, take a gentle, pulsing shower in the following way: at a cool or slightly warm temperature setting, expose your entire body to the pulsing water, one part at a time.Ā Ā 

Put yourĀ full awareness into the region of your body where the rhythmical stimulation is focused.Ā Let yourĀ consciousness move to each part of your body as you rotate.Ā Hold the backs of your hands to the shower head; then the palms and wrists; then both sides of your face, shoulders, underarms, etc. Be sure to include every part of your body. Pay attention to the sensation in each area, even if it feels blank, numb, or painful. While you are doing this say,Ā “This isĀ myĀ head. This isĀ myĀ neck. This isĀ myĀ hand.” etc. “I welcome you back.”Ā Ā 

Below isĀ an exercise by Levine (1997) designed to begin accessing the body’sĀ naturalĀ wisdom:Ā Ā 

As you read this, make yourself as comfortable as possible. Feel the way your body makes contact with the surface that is supporting you.Ā Ā 

Sense into your skin and notice the way your clothes feel.Ā Ā 

Sense underneath your skin – what sensations are there?Ā 

Now, gently remembering these sensations, how do you know that you feel comfortable?Ā 

What physical sensationsĀ contributeĀ to the overall feeling of comfort?Ā 

Does becoming more aware of these sensations make you feel more or less comfortable?Ā 

Does this change over time?Ā 

Sit for a moment and enjoy the felt sense of feeling comfortable!Ā 

Using these exercises can help you to become more grounded and connected to your body.Ā 

For other body-orientedĀ therapeutic trauma treatments, readĀ this blogĀ from our archives. At Fuller Life Family Therapy, we offer trauma-informed care to help you move from frozen in a traumatic past toĀ living fully in the present.Ā Ā 

Ā 

ResourcesĀ 

https://fullerlifefamilytherapy.org/yoga-and-trauma/Ā 

Levine, P. (1997). Waking the Tiger.Ā Ā 

Van der Kolk, B. (2014). The Body Keeps the Score.Ā Ā Ā 

Ā 

Contributed by

Tamara Tatum, LMFT-Associate

Supervised by Amy Fuller, PhD, LMFT-S

Similar Posts