Hello Noble Crew, I believe that healing is not just a mental or emotional process but also a physical one. Trauma is stored in the body, and using intentional movement can help release it. When experiencing a trauma flash or emotional overwhelm, here are five powerful moves you can use to ground yourself, calm your nervous system, and reclaim your peace.

1. Grounding Stance with Breathwork and Hand Placement

This simple yet effective movement helps you reconnect with the present moment. Stand with your feet hip-width apart, knees slightly bent, and feel your feet rooted firmly into the ground. Place one hand on your heart and the other on your lower abdomen. As you inhale for a count of four, focus on filling your belly with air and feel the rise of your abdomen under your hand. As you exhale for a count of four, gently press your hand into your abdomen to encourage a full release of breath. Repeat this process while gently swaying side to side. The combination of breath, movement, and hand placement helps calm your nervous system and grounds you in your body.

2. Child’s Pose (Balasana) with Seated Cross-Arm Hugs

Child’s Pose is a gentle yoga posture that allows you to feel protected and supported. Kneel on the floor with your big toes touching and knees apart. Sit back on your heels and fold forward, resting your forehead on the ground or a pillow. Extend your arms in front of you or rest them alongside your body. Take slow, deep breaths, focusing on the safety of the pose. This move helps relieve tension in the lower back and encourages relaxation.

If you prefer a seated variation, try the Seated Cross-Arm Hug. Sit comfortably with your back straight, cross your arms over your chest, and give yourself a gentle hug. Place each hand on the opposite shoulder, gently squeezing as you breathe deeply. This position not only offers emotional comfort but also helps release tension in the upper back and shoulders, promoting a sense of safety and self-compassion during trauma flashbacks.

3. Shaking it Out with Music and Dancing

Trauma can cause tension and energy to get stuck in the body. Shaking is a natural way to release this pent-up energy. Start by standing with your feet apart, arms relaxed by your sides. Begin gently shaking your arms, hands, and legs. Let the movement spread through your entire body, shaking off the stress and tension. This is a highly effective way to discharge trauma energy and reset your nervous system. Shake for 1-3 minutes, then take a moment to stand still and feel the lightness in your body.

To enhance the release, try adding music to the process. Choose music that uplifts or resonates with you emotionally, and let it guide your movements. You can also incorporate free-form dancing, allowing your body to move intuitively. Let go of structured movements, and allow the rhythm and energy of the music to help you express and release whatever emotions are surfacing. Music and dancing bring a joyful and creative element to this practice, amplifying the healing process.

4. Figure 8 Arm Swings with Heel Drops

The figure 8 movement engages your core, improves coordination, and allows for a sense of fluidity and release. Stand with your feet slightly apart. Bring your arms in front of you and begin to swing them in wide figure 8s, crossing over your body and then out to the sides. Let your torso and hips naturally rotate with the motion. This flowing movement helps activate the mind-body connection, promoting the release of trauma stored in your shoulders, arms, and chest.

To enhance this release, add Heel Drops to the movement. As you swing your arms, lift up onto your toes and then drop your heels firmly onto the ground, creating a jarring effect. This slight impact sends vibrations through your body, helping to release tension and stored trauma in the lower body and spine. The combination of figure 8s and heel drops helps discharge stuck energy, grounding you more deeply into your body.

5. Tapping (EFT – Emotional Freedom Technique)

Tapping is a powerful tool for addressing emotional trauma by combining gentle physical taps with focused affirmations. Using your fingertips, gently tap on specific meridian points, such as the side of your hand, above your eyebrows, under the eyes, and on the collarbone, while repeating positive statements or acknowledging the emotion you’re working through. This method helps calm the nervous system, disrupts negative thought patterns, and can quickly bring you back to a grounded state during trauma flashes.

Final Thoughts:

When trauma surfaces, it can be overwhelming, but movement allows you to process it in a safe, embodied way. These five moves—grounding stance, Child’s Pose, shaking with music and dancing, figure 8 arm swings with heel drops, and tapping—are designed to help you reconnect with your body, release stored tension, and restore a sense of calm.

Remember, healing is a journey, and these practices are tools you can return to whenever you feel the need to ground yourself and move through emotional waves. If you’re ready to take the next step on your healing journey, consider working with a movement minister who can guide you through this transformative process.