HOW TO RELEASE TRAUMA FROM YOUR NERVOUS SYSTEM
Learn practical strategies to release trauma from your nervous system and feel safer in your body again.
Releasing trauma from your nervous system is an essential step toward healing and reclaiming your well-being. Growing up in a highly neurodiverse home, I have firsthand experience with the long-term impact of trauma on the nervous system.
The Relationship Between Trauma and the Nervous System
Trauma is more than just a psychological event; it has profound effects on the body. When we experience trauma, our nervous system can become dysregulated, causing chronic stress, anxiety, and other health issues. The nervous system can get "stuck" in a heightened state of alert, making it challenging to return to a state of balance.
Chronic stress builds up in the nervous system, leading to mental and physical health challenges.
Signs of a Dysregulated Nervous System
Chronic anxiety and panic attacks
Emotional numbness or detachment
Hypervigilance or exaggerated startle responses
Insomnia or disrupted sleep patterns
Digestive issues like IBS
Chronic pain or fatigue
Emotional instability or mood swings
Understanding these symptoms can help you identify if your nervous system is dysregulated. For more on this, read about the common signs of nervous system dysregulation.
How to Release Trauma from Your Nervous System
1. Regular Check-Ins
Regularly checking in with your nervous system can strengthen your mind-body connection and reduce stress. The NEUROFIT app encourages daily check-ins, allowing you to reflect on your current state and identify how different aspects of life affect your nervous system.
The NEUROFIT App's check-in feature lets you strengthen your mind-body connection, measure growth, and get personalized coaching insights.
2. Somatic Exercises
Somatic exercises are body-based practices that can help shift your nervous system from a state of dysregulation to balance. These exercises work by engaging the body's natural ability to release tension and stress.
Body Tapping is a simple yet powerful exercise that can help you release stored tension and improve your overall nervous system health.
Arm and Leg Squeezes are a great way to overcome a Dorsal Vagal shutdown response and ground back into your body.
Using the Sacred Rage exercises is also a powerful way to release trapped emotions from the body and restore balance.
3. Physical Exercise
Physical movement is a powerful tool for nervous system regulation. Aim for at least 10 minutes of exercise daily. This can be as simple as a brisk walk or a short workout. Exercise releases endorphins, which are natural stress relievers. Members who prioritize daily exercise report 22% higher HRV and better emotional balance.
4. Stillness Practices
Incorporating daily stillness practices like meditation or deep breathing exercises can help calm your nervous system. Spend at least 10 minutes a day in stillness to improve your sleep quality and overall sense of well-being.
Somatic practices like Eye Press Breathing can help your nervous system learn to switch off again.
5. Social Play
6. Balanced Diet
A balanced diet rich in omega-3 fatty acids, B vitamins, and minerals can support overall nervous system health. Avoid processed foods and sugary snacks, which can contribute to inflammation and stress.
According to PubMed, Vitamin B6 can help with reducing anxiety.
7. Quality Sleep
Quality sleep is essential for nervous system health. Establish a consistent bedtime routine and aim for 7-9 hours of sleep each night. Avoid screens and heavy meals close to bedtime for better sleep quality. Maintaining a consistent sleep-wake cycle can enhance overall emotional balance and increase your HRV.
The NEUROFIT App's camera-based HRV tech lets you measure your Heart Rate, HRV and more without needing a wearable.
8. Hydration
Staying hydrated is key for ensuring your nervous system is working properly. Aim to drink at least eight glasses of water a day. Proper hydration helps flush out toxins and keeps your body functioning optimally. Hydration supports nervous system balance and overall health.
Personal Insights and NEUROFIT's Approach
At NEUROFIT, we've seen firsthand the impact of a dysregulated nervous system. Loren, my wife and co-founder, experienced chronic stress, grief, and burnout after a tragic family accident. Through our NEUROFIT app, she managed to balance her nervous system, which significantly improved her well-being.
We built NEUROFIT to solve our own problem first - and my own HRV doubled within just 6 weeks on the app, highlighting how quickly nervous system regulation can resolve these challenges.
The NEUROFIT App's guided nervous system program is designed to reduce stress and resolve burnout within a few weeks.
Our app focuses on practical, daily steps to support nervous system health. Our average active user reports a 54% reduction in stress after just one week. By integrating simple exercises and personalized insights, NEUROFIT has helped many of our community work through trauma, and people like me overcome symptoms like Complex PTSD effectively.
Take Action
Healing trauma from your nervous system requires consistent action. Start by adding the practices mentioned above into your daily routine. Regular use of the NEUROFIT app can guide you through this journey, making it easier to achieve a balanced and resilient nervous system.
The NEUROFIT App's personalized coaching insights help you pinpoint what your nervous system needs most.
Frequently Asked Questions
How are the nervous system and trauma related?
The nervous system regulates the body's stress response. Trauma can cause prolonged activation of the stress response, leading to various physical and mental health issues.
How can I tell if my nervous system is dysregulated?
Common signs include chronic anxiety, emotional numbness, sleep disturbances, digestive issues, and mood swings. Regular self-assessment can help identify the state of your nervous system.
What are some practical steps to release trauma from the nervous system?
How does the NEUROFIT app help with trauma?
NEUROFIT provides tools and exercises to help balance the nervous system. Users report significant reductions in stress and improvements in overall well-being after using the app even after just one week.
