While yoga has gained popularity in the wellness world in recent years, at Mind and Body Therapeutic Connections we know that yoga is not just a trend. Yoga can be a powerful tool to accompany the healing of trauma and anxiety, helping individuals to cultivate a deeper connection to the body and an enhanced ability to regulate the nervous system through intentional breath and movement. Keep reading to learn more about why yoga is a part of our holistic practice.
Both trauma and anxiety impact the body's nervous system, which is responsible for taking in information from the outside world and sending signals to the body based on the information received. For those who suffer from trauma and/or anxiety, the nervous system can become overly sensitive, and respond to perceived threats, even when no real danger exists. This leads to nervous system dysregulation, which can look like: feeling on edge or keyed up, rapid breathing and heart rate, rumination and racing thoughts, and panic. Nervous system dysregulation can also look like feeling numb, having little energy, or feeling disconnected from one's body.
Survivors of trauma often become disconnected from their body and feel a sense of numbness, or overly sensitive to internal changes in the body which leads to overactivation of the nervous system. The practice of yoga involves building a connection and awareness of the body, which can help individuals learn to better regulate their nervous system, enabling them to better manage their trauma or anxiety symptoms. Mindfulness and focus on the breath are skills that are taught in the practice of yoga that influence the nervous system by promoting relaxation, non-judgemental awareness of thoughts and sensations, and lead to a slowing down of the body’s internal activation system. When used along with psychotherapy, individuals can learn how to use these skills developed through practicing yoga to heal from their trauma and manage symptoms of anxiety
A study by English et. al (2022) found that the enhanced connection to the body that yoga facilitates helped trauma survivors to feel more centered, mindful, and better able to observe and tolerate physical sensations in the body. This enhanced ability for mindfulness and tolerance to previously distressing bodily sensations allowed participants to progress in their healing of trauma by increasing the ability to disconnect physical sensations from emotional reactions. Another benefit of this study found that when participants engaged in a yoga class, their sense of social connectedness and belonging in the world increased, and feelings of isolation and loneliness decreased.
Another study by West, Liang, and Spinazzola (2018) found several benefits of yoga as a complement to treating PTSD with psychotherapy. The study found that trauma survivors gained various benefits, including increased self compassion and gratitude, as well as an increased gentleness and patience with the self. Further, their study found that yoga helped trauma survivors to increase their skill of introspection, or their ability to reflect inward. This increased introspective awareness was found to reduce self-harming actions in trauma survivors, as they became more attuned and aware of their bodies needs. This study also found that participants developed increased centeredness, which allowed for a greater ability to access inner calm despite stressful or triggering external or internal stimuli. Further, participants felt an increased sense of empowerment, ownership, and control over their bodies, which led to a change in the way that participants were able to acknowledge, tolerate and confront previously dysregulating emotions, including anger or shame.
Lastly, a study by Shohani, et. al. (2018), showed that 12 sessions of yoga significantly reduced stress, anxiety, and depression symptoms in the women who participated in the study. Their research found that due to the focus on controlling the mind and central nervous system, yoga more effectively influences the central nervous system, hormonal emissions, and other physiological factors that result in improvements in anxiety and other mental health disorders, compared with other types of exercise. It was found that attending one session a week, for 12 weeks, significantly reduced stress and improved mood. It was concluded from this research that when used in conjunction with psychotherapy, yoga can help to reduce the use of medication in treatment of anxiety and other mental health conditions.
The research is clear: yoga is a powerful tool in facilitating the treatment of trauma and anxiety and can lead to significant improvements when accompanied by psychotherapy. If you have been struggling with the symptoms of trauma and anxiety, sign up for one of our yoga classes and see for yourself how yoga can transform your healing. Our classes are for everyone, at any skill level, are small in size, and are taught by instructors who are knowledgeable of trauma and mental illness, ensuring a safe place for you to embark on this journey.