Physical and mental health meet through movement: how yoga can support healing from trauma

A key finding of contemporary neuroscience is that our sense of self is rooted in a vital connection with the body (Kelley et al., 2002; Damasio, 2006; Farb et al., 2007; Levine, 2015). But, because of trauma, many survivors experience a disconnection from their bodies and, as a consequence, their sense of self is severely disrupted. Thankfully, the neurobiology of trauma shows that there are avenues to intervene directly in our state of disconnection: we can intentionally interfere and reset our nervous system. Yoga is a powerful channel through which this can be done because the practice offers a means of befriending our bodily sensations and re-establishing a sense of safety in our internal worlds.

Background

Originating from Indian philosophy, with historical imprints dating back to 2700 B.C. (Iyengar, 2015), yoga is dedicated to harmonising one’s being by aligning mind, body, and spirit. Today, people all over the world engage in the practice at different stages in their lives and it is universally recognised that yoga enhances wellbeing. However, although the literature on yoga is rich, the positive effects of yoga on health had not until recently been scientifically studied. It is only in 2002 that the first research evidence was generated (Emerson & Hopper, 2011). The findings have shaped and informed new forms of trauma-sensitive yoga, which go some way towards meeting the need for body-orientated approaches to addressing trauma (Van Der Kolk, 2015).

Where yoga meets trauma

From the Sanskrit root yuj, yoga signifies union and the act of joining and attaching, as well as directing, concentrating, and applying (Iyengar, 2015). In other words, it is the symbol of the bonding of the powers of body, mind, and soul, and the unification of the emotions, the intellect, and the will. Sri Krishna defines the aim of yoga as the ‘deliverance from contact with pain and sorrow’ (cited in Iyengar, 2015, p.1). Systemised by Patañjali, yoga is composed of three main streams; rhythmic control of the breath (prānāyāma), postures (āsanas), and meditation (dhyāna). Together, yoga may be described as the art of finding internal balance.

Yogis seek to maintain a clear mind through regulated breathing, a harmonised body through carefully-devised movement, and a connected self through mindfulness and openness to access innermost recesses (Iyengar, 2015; Emerson & Hopper, 2011). This work is body-led, for yoga master Iyengar (2015) advises that ‘it is the body alone which should be active while the brain should remain passive, watchful’ as, if it is ‘done with the brain, then [one] will not be able to see’ – with the body as guide and “seer”, yoga brings ‘lightness […] in the mind and a feeling of oneness of body, mind and soul’ (p.37-38). As a whole, yoga can be described as a practical method of enquiry into being (Emerson & Hopper, 2011). Trauma, conversely, could precisely be described as a forced enquiry into “not being”.

In trauma, the brain cannot process data as it ordinarily would. This means that, instead of a memory of the past, traumatic experiences are registered as present-time sensations and physical manifestations that are associated with immobilisation (Emerson & Hopper, 2011; Levine, 2015). The body ‘keeps reacting as if you still are in imminent danger’ (Van Der Kolk in Emerson & Hopper, 2011, p. XXI). Survivors habitually find ways of protecting against ‘messages of danger and dissolution that continue to emanate from their bodies’ (p.XXII). Experiencing inescapable and intolerable physical sensations of the past, they often become experts at self-numbing – denying and ignoring the cues from their inner world. The lives of trauma survivors can become organised around neutralising these unwanted sensory experiences.

Yoga, in contrast, enables the experiencing of the present moment by nurturing an awareness of visceral states, encouraging the tuning in to inner impulses, and guiding responding rhythmical movements (Levine in Emerson & Hopper, 2011, p. XII). Research shows that yoga helps make survivors’ physical experiences more bearable, reduces emotional distress, and rebuilds self-awareness (Van Der Kolk et al., 2014).

Self-awareness and the body

To appreciate yoga’s ability to raise an awareness into being, it is helpful to understand self-awareness systems.

Neuroscience has established two distinct forms of self-awareness; one that monitors the self in the present moment and one the self across time (Kelley et al., 2002; Farb et al., 2007). The latter connects experiences and collects them into a chronological arc – a narrative that is grounded in language. In comparison, the former, is rooted in physical sensations. These two selves are located in independent, mostly unconnected, areas of the brain. In the context of trauma, one system ‘creates a [limited] story for public consumption’ whilst the other system ‘registers a different truth: how we experience the situation deep inside’; it is this second self that ‘needs to be accessed, befriended, and reconciled’ (Van Der Kolk, 2015, p.236). Stories may be an important part of sharing one’s experience, but these cannot justly articulate what it is like to be traumatised. Where words fail, the self can be found in the language of the body; in sensations, tensions, and impulses. This is why cultivating in-moment self-awareness through listening, appreciating, and expressing the body’s manifestations is key to healing.

To re-establish connection with the body, trauma survivors can begin by simply noticing the sensations they experience and observing them ‘for what they are: signals to activate inborn action programs’ (p.XVI). Survivors can then rebuild their relationship with their body by exploring new ways of moving and breathing and, in doing so, can reorganise their nervous systems. The intention is not to unlearn conditioned survival responses but to create new experiences that reverse the legacy of helplessness and establish a sense of ownership over physical sensations and embodied experiences that were previously out-of-control. This is what yoga can offer.

How yoga can support healing

The physical practice of yoga (āsana with dhyāna) draws awareness to the sensory experiences of the body and the state of the internal world. Yoga postures and movements create the opportunity to find a ‘somatic focal point’ where sensations can be explored safely (Emerson & Hopper, 2011). Present-moment non-judgemental attention to stimuli from the body and the cultivation of mindful movements allow access to the self-monitoring parts of the brain and support affect regulation (Van Der Kolk, 2015). Further, such motion patterns ‘appear to restore and entrain the rhythmicity of biological functions that are often disrupted [by] stress’ (Salmon cited in Emerson & Hopper, 2011, p. 62). In addition, when practiced in group, these movements create a sense of connectedness, which is also an important part of healing from trauma (Van Der Kolk, 2015; Herman, 2015).

Lastly, research confirms that the breathwork of yoga (prānāyāma with dhyāna) can restore emotion regulation (Arch & Craske, 2006), adjust the sympathetic nervous system, and improve heart rate variability (Brown & Gerbarg, 2009; Van Der Kolk, 2015), which is particularly low in trauma survivors.

Careful consideration when choosing yoga

For the reasons described here, yoga can be a powerful way of reconnecting with your body and can be a valuable part of trauma healing. However, there are important considerations when deciding whether a yoga practice is right for you, such as the type of yoga or the teaching style. Critically, it is vital to recognise that yoga is not always trauma-sensitive and that few teachers have been trained to facilitate yoga in a trauma-informed way.

You may still benefit from a yoga class that is not specifically designed for trauma healing if you have some awareness of your body, can recognise and manage sensations associated with distress, are able to adapt your practice to your needs (e.g. modifying postures or keeping your eyes open during meditation), and can voice your boundaries to the teacher where needed (e.g. asking not to be assisted if you do not feel comfortable with touch). If you are in the early stages of (re)connecting with your body, however, it may be safer and more beneficial to join a trauma-sensitive yoga class.

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