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HEALING TRAUMA
A GUIDE TO HELP YOUR MIND AND BODY
RECOVER FROM TRAUMA

EMBODIED SLOW TO FLOW

HEALING YOGA POSES
EXERCISES Accessible yoga poses and
Learn how to work through breathing practices that
trauma and reconnect with will allow the nervous
the body system to feel nourished

PRACTICES FOR COPING WITH

RECOVERING FROM TRAUMA
TRAUMA PRACTICES
Practical tips that inspire Develop skills to help cope
and encourage healing with trauma

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26
PRACTICES TO HELP HEAL TRAUMA
AND RECREATE A CONNECTION
WITHIN THE BODY
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 Coping with
Trauma
Practices

These practices are filled with encouraging,

inspiring, and practical tips to help you
develop the skills needed to cope with
trauma and feel more empowered rather
than victimized by trauma symptoms.

Free practices from

The Living Legacy of Trauma Card Deck

Authored by:
Janina Fisher, PhD
 Don’t let the past own you.
When you accept triggered feelings as
true threats, the past owns you in the
present.

You keep believing that you should be

ashamed, that the trauma was your fault,
or that something bad really is just about
to happen. This results in a vicious cycle
of more shame, more fear, and more
pain. It sends a message saying, “Watch
out, it really is hopeless,” and your body
responds by going into fight, flight,
freeze, or submit mode.

Don’t let the past stay in charge. Keep

reminding yourself, “I’m triggered—I’m
just triggered.”
 Triggering is your body’s way
of being overprotective.
When someone has been traumatized
in their family, home, neighborhood, or
community, any or all of those settings
will become triggering, even if they are
now completely safe.

Triggering is no one’s fault. You don’t

have control over triggers—all you can
do is choose how to respond to them.

The next time you’re triggered by

something in your environment, remind
yourself that triggering doesn’t mean
that you’ve chosen badly. It’s that trauma
in your past has left a field of landmines
in your present. Your brain and body are
focused on preventing more trauma by
being even more vigilant and on guard.
 Recovery is all about balance.
Overcoming childhood trauma and
neglect requires learning to balance rest
and activity; distance and closeness;
thinking and feeling; and exposure and
avoidance.

For instance, avoiding too many triggers

will constrict your normal healthy life,
while exposing yourself to unnecessary
triggers will overactivate your trauma
responses.

One rule of thumb is to accept triggers

when they accompany something
you really want (like a relationship or
a job that’s important to you) and to
avoid triggers when something is less
important.
You are “here” now, not “there.”
Triggering confuses where you are in
time and place. The timing mechanisms
in your brain get thrown off. During a
feeling flashback, the past doesn’t feel like
the past, and the traumatic experience
does not feel over and done with.

Although your feelings are a good guide

to what you experienced in the past, you
need to use your thinking skills to know if
you are safe or in danger in the present.

Add up the facts: Are you at risk for

being attacked right now? Are you truly
alone and without any support? Or does
it just feel that way?
 There is no wrong way,
no wrong decision.
Trauma survivors are often left with a
paralyzing fear of making the wrong
decision.

Trauma turns every decision you make—

even simple ones—into a scary, life-
threatening experience. Do you answer
the question or stay silent? Look up or
look down? Smile or keep a straight face?
Go to the right or the left?

Keep reminding yourself that, in a

life after trauma, there are no wrong
decisions. You can only make the best
decision with what you know in the
moment.

You should also remember that the

decisions you make today are generally
not life or death—though it can feel as if
they are.
 Don’t ask, “What happened?”
Ask, “How did I survive?”
Because trauma causes deep feelings
of inadequacy, survivors develop habits
of self-judgment that make it hard to
believe they did anything right.

However, they are rarely aware of the

strengths they developed to survive.

Start to ask yourself, “How did I survive?”

For example, you may have developed

the ability to think clearly and quickly
in a crisis, to be outwardly calm while
in inner turmoil, to work hard, and to
persevere. You may have also developed
a lasting intolerance for unfairness, a
sensitivity to the feelings of others, a
protectiveness toward the vulnerable,
and a determination to be different from
your family.
 Practice noticing and
naming your feelings.
Traumatized children quickly learn to
disconnect from their feelings for safety.
Later, as adults, those feelings still feel
frightening, humiliating, or dangerous.

When you’re triggered, the feelings come

up despite your efforts to push them
away, which makes them even more
frightening and overwhelming.

Try to notice and name your feelings

rather than getting swept away by them.
Notice the tension and heat in your
body when you feel anger, and call it
“tension.” Notice your heart racing when
you feel anxious, and name it “just your
heartbeat.”

Noticing and naming your feelings can

make them less scary.
 Change your relationship
with pain.
Emotional pain can often be
overwhelming and intense. When you
put the feeling (or what caused it) into
words, it brings the hope of relief but also
intensifies the pain because describing
the source of the hurt often reevokes
painful emotions.

To get some relief, learn to notice

emotional pain as a physical reaction.
First, notice where you feel the pain in
your body. What’s the quality of the
pain? Is it hot, burning, achy, or sharp?

Then “play” with the feeling—breathe

into it, relax around it, welcome it, and
see if there is any change in it, even a
little.
 Learn to have boundaries.
Victims of trauma experience the loss of
their right to boundaries.

They learn that boundaries are only for

those who have power. Even though
a life without boundaries can be
very triggering, it is hard to maintain
boundaries when you believe you are not
entitled to them.

Start with a simple baby step: Become

more aware of times when you feel the
need for a boundary. Your body will let
you know! When you feel uncomfortable
with someone’s social distance, tone, or
behavior, that discomfort is your body’s
way of telling you that you want clearer
boundaries.
 Hold your ground.
A big challenge in setting boundaries is
learning how to maintain them.

Often, we unconsciously expect people

to respect a boundary we’ve set, but
we forget that they didn’t request the
boundary or that they may not like or
know how to respect it.

Practice verbalizing boundaries as a

bottom line, not a request: “I’m not
comfortable with ______” or “If you
want me to do ______, I need ______.”

Be prepared to repeat the boundary over

and over: “As I’ve said before, I’m not
comfortable with ______.”
 Remember to begin
at the beginning.
Most of us set our sights on the finish
line long before we’ve left the starting
gate. That sets us up for failure. We can’t
feel successful with the progress we’re
making if we’re only looking at the finish
line.

It’s good to be aware of the end goal, but

for best results, keep your eyes just on
this step you are taking now.

Then, when you’ve taken that step, look

ahead only to the next smallest step
you can take after this one. Think of the
recovery process as a marathon: The
first mile is your only goal until you get to
the second mile.
 Take baby steps!
To overcome challenges to recovery, it’s
important to take small steps, building
one step upon the other to create a
strong foundation.

Trying to take a bigger leap, whether

successful or not, doesn’t build a sturdy
building.

If you are not sure what the next baby

step should be, ask yourself: What is
one tiny thing you can do differently
right now? Let go of a negative thought?
Remember to breathe? Notice one
positive thing around you? Feel your
spine? Take only that one baby step.
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Embodied Healing
Exercises

These exercises will teach you to work

through your trauma, reconnect to your
body, and begin thinking about what is
next in your embodied path forward.

Free practices from

The Embodied Healing Workbook

Authored by:
Catherine Cook-Cottone, PhD, C-IAYT
 THERAPIST

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 Slow to Flow
Yoga Poses

Dr. Arielle Schwartz introduces you to the power

of the yogic philosophy and offers a variety of
accessible yoga poses and breathing practices
that will allow you to nourish your nervous
system and reconnect with your body.

Free practices from

Therapeutic Yoga for Trauma Recovery

Authored by:
Arielle Schwartz, PhD, CCTP-II, E-RYT
158 • Therapeutic Yoga for Trauma Recovery

Slow to Flow

As you grow increasingly comfortable with your yoga practice, the willful aspect of practice
naturally gives way to an effortless quality in which you begin to surrender to the energetic
flow of the poses. This kind of practice is called vinyasa, which means “to place in a special
way.” In particular, it reflects a fluid and rhythmic yoga practice in which you transition
smoothly from one posture, or asana, into the next. In practice, the transitions between the
shapes are just as important as the postures themselves. Moving in this manner, you allow
your breath to initiate and illuminate each and every shape, with breath and movement
being intricately connected. Without strain, you explore moving as if flowing through
water, luxuriating in a smooth continuity of connected postures. The essence of vinyasa can
be found in any moving sequence. For example, simply inhaling as you lift your arms up
overhead and exhaling as you lower them to your sides allows you to explore this experience
of flow.
One classic and well-known version of vinyasa is the sun salutation, which is a flowing
sequence of shapes that moves from standing in mountain pose to forward fold, halfway
lift, plank, cobra, downward facing dog, and back to mountain pose. A vinyasa practice
comes full circle, allowing you to end where you began. The practice is like a mala, which
is a beaded necklace used for meditation. Just like the mala, your moving meditation has a
beginning, middle, and end.
Once you are comfortable with the basic form of a sun salutation, you can add other
postures, such as chair pose, warrior poses, or triangle pose. The breath is the continuity
that allows these shapes to feel like you are riding the waves in the sea. This can be a lovely
flow, so long as it feels nourishing in your body. Importantly, you do not want to feel as if
you are in choppy waters or a windstorm. Thus, attending to your breath is the key to an
effortless vinyasa. If at any point you become short of breath or begin to hold your breath,
this is a sign to return to stillness or engage in shorter movement sequences.
As your breath guides your movements—with each inhalation inviting an expansion
and each exhalation allowing for a natural contraction—you begin to rhythmically expand
and contract like a jellyfish undulating through the water. The Sanskrit word spanda refers
to these pulsations that are found in all of nature. Spanda can be thought of as a vibration,
movement, or wave that emanates out from and back to the center. Spanda is seen in the
flower that opens at dawn and closes at the end of the day. These rhythmic oscillations
are within you as well. Your heart, your lungs, and the tissues of the fascia all expand and
contract. Your nervous system has expansive states—sometimes you feel energetic, playful,
or joyful, while at other times you feel tired and draw inward. Just like the flower, you are
 The Strength to Surrender: Practices for Realization and Relaxation • 159

not meant to remain closed. Spanda serves as a reminder that no single state defines you.
You flow with the pulsations, expanding and contracting as you come back into alignment
with your true nature.
Off your yoga mat, flow can be thought of as an effortless engagement with your
environment in which your awareness and actions are synchronized (Csikszentmihalyi,
1990). Often, the experience of flow carries a feeling of rightness or of being fully awake.
Flow can be found in any activity in which you carry a sense of mastery. For example, if you
enjoy cooking, you may have felt this quality of immersion in the moment while moving
through the kitchen, chopping vegetables, or spicing your favorite dish to perfection. You
can witness this flow when watching well-trained athletes navigate the field or court—they
move through space as if they can see what is about to happen and are already prepared.
This experience of flow is something that is attainable for everyone, regardless of the
challenges you have faced in your past or the circumstances of your present.
One of the beautiful aspects of developing a regular yoga practice is that it invites you
to cultivate this sense of flow and mastery. As you return to the same set of postures again
and again, you will develop increased familiarity and ease. The shapes begin to feel like old
friends. Just like learning to play a piece of music on a piano, the first time is rarely smooth
as you learn the notes and positioning for your fingers. However, with repeated practice, the
patterns of the music become increasingly integrated into your muscle memory. Eventually,
you no longer need to effortfully focus on reading the notes in order to create the beauty of
music. The whole becomes greater than the sum of its parts as the music carries emotional
depth and meaning.
I invite you to explore the next practice as a moving meditation. It integrates some
of the shapes already introduced in previous chapters with new shapes to create a variation
of vinyasa yoga. You can adapt this practice to meet your needs by doing only some of
the practice or by modifying the shapes so they feel nourishing in your body. Remember
the ethical principles of ahimsa (nonviolence) and satya (truthfulness), which serve as
reminders to be gentle and honest with yourself. If you choose to explore the shapes, they
might feel awkward or choppy the first time. However, as you return to and repeat this
practice, they will grow increasingly familiar, and your movements will become smooth and
fluid.
 Practice 25

Moving Meditation

This practice offers a slow progression through a sequence of postures with

flowing arms that mimic waves on the ocean. As you grow increasingly
comfortable with these shapes, you can revisit this sequence or add more shapes
from other practices to create a flowing yoga practice that feels nourishing to
your body and mind. The invitation is to explore these shapes in an effortless
manner, linking movement to your breath in a moving meditation.

Orienting and Centering

Find a comfortable place to stand for this practice. I invite you to begin by
noticing your sensations, emotions, thoughts, and level of energy. This will
serve as a baseline and will allow you to notice subtle changes in how you feel
throughout the practice.

Riding the Wave of Your Breath

To begin, I invite you to bring your attention to your breath. See if you can find
a smooth, even rhythm to your breath, perhaps using a four-to-six-count cycle
for your inhalation and exhalation. Notice how each breath rises, crests, and
subsides like a gentle wave on the ocean. I encourage you to keep breathing in
this rhythmic manner as you explore the postures. Notice if you lose connection
to your breath or if it becomes choppy, and use this as a cue to slow down or
rest in child’s pose until you feel ready to proceed.

Standing Side Bend Wave

From a standing position, I invite you to warm up your spine by taking a few
side bends with your breath. As you inhale, draw both arms overhead, and as
you exhale, bend to the right as your left arm curves overhead. At this same
time, allow your right arm to curve in front of your body toward your left hip as

160 Copyright © 2022 Arielle Schwartz, Therapeutic Yoga for Trauma Recovery. All Rights Reserved.
you press your palms in opposite directions. Inhale as you lift back to center
and then exhale as you bend to the left and move your arms in the opposite
direction. As you move from side to side, allow your arms to move like waves on
the sea. Continue moving with your breath as you inhale to center and exhale to
each side for two or three more repetitions. To complete, inhale as you return to
center, and draw both arms back overhead for mountain pose.

Mountain Pose Flow

I invite you to explore the relationship between your feet and the ground beneath
you in a mountain pose. Focus on your connection to the earth, and as you
inhale, begin to bring your arms up along the sides of your body until they are

Copyright © 2022 Arielle Schwartz, Therapeutic Yoga for Trauma Recovery. All Rights Reserved. 161
 overhead. On an exhalation, lower your arms until they rest by your sides. Repeat
this movement of your arms as you inhale and exhale two or three more times.

Forward Fold and Halfway Lift

Continuing to move with your breath, inhale your arms up overhead and exhale
as you fold forward over your legs. See if you can keep your knees slightly bent
to reduce tension in your lower back and legs. Slowly inhale as you explore
coming to a halfway lift and lengthen your spine by placing your fingertips on
the floor, on your shins, or on blocks in front of you. Then exhale as you return
to the forward fold. Inhale again and return to standing in mountain pose as
you lift your arms overhead. Exhale as you lower your hands by your sides.

162 Copyright © 2022 Arielle Schwartz, Therapeutic Yoga for Trauma Recovery. All Rights Reserved.
If you would like, repeat this forward-fold sequence as you mindfully stay
connected to your body and breath.

Plank Pose to the Earth

Continuing to move with your breath, from a forward fold, inhale to a halfway
lift, and exhale as you step your feet back to a high plank position. Since this
shape often requires both upper body and core strength, it may feel somewhat
effortful. However, can you infuse the shape with joy? As needed, you can
modify this shape by placing your knees down onto your yoga mat. In either

Copyright © 2022 Arielle Schwartz, Therapeutic Yoga for Trauma Recovery. All Rights Reserved. 163
 variation, keep your core strong as you slowly exhale and drop your body all the
way down to your mat, while keeping your elbows hugging toward your sides.

Cobra
Once you arrive on your mat, your next inhalation will lift your upper body
into cobra pose. To find this shape, place your hands on the mat under your
shoulders while continuing to hug your elbows toward your sides. With the tops
of your feet and legs pressing firmly into the earth, inhale as you press into your
hands to lift your chest off the floor. You get to choose how much weight you
place into your hands and how much height you explore as you lift through
your shoulders and chest. On an exhalation, lower back down onto the mat.
Once again, you can repeat this shape by moving with your breath, lifting as
you inhale and lowering as you exhale.

Downward Facing Dog

To transition from cobra into downward facing dog, inhale as you move your
body into tabletop or high plank, and as you exhale, send your hips high as you
lengthen through your legs. Pause here with several breaths as you press into
your hands and feet and send your breath and awareness throughout your entire

164 Copyright © 2022 Arielle Schwartz, Therapeutic Yoga for Trauma Recovery. All Rights Reserved.
body. When you feel complete, walk your feet forward to the front of your mat
until you return to a forward fold. Once again, find a halfway lift and lower.
Then return to mountain pose. This is the completion of one full sun salutation.
You can repeat the sequence as many times as you would like.

Warrior Two Wave

If you feel ready to continue onward from downward facing dog, I invite you
to exhale as you step your right foot forward between your hands, moving into
a lunge shape. Do not worry if you need to take a few steps to arrive in this low
lunge; you will build the strength to step forward with repeated practice. From
a low lunge, your right toes will face the short side of your yoga mat, in line
with your knee, while your left toes will angle slightly forward. This practice
offers a variation of warrior two by inviting you to flow with your breath as you
move your torso and arms in the same manner as you did with the side bend
variation earlier in this sequence.
This time, inhale as you reach away from your right leg, curving your
right hand overhead as your curl your left arm underneath. On the exhalation,
lean slightly forward as your left arm curves overhead and your right arm curls
underneath. Continue to move with this variation of warrior two, allowing your
breath to guide the movement of your arms like waves on the ocean.
After several breaths in this manner or when you feel complete, exhale as
you bring your hands all the way to the earth. Step your right foot back into
downward facing dog. If you would like, pause here with several breaths as you
press into your hands and feet and send your breath and awareness throughout

Copyright © 2022 Arielle Schwartz, Therapeutic Yoga for Trauma Recovery. All Rights Reserved. 165
 your entire body. Check in with your breath, knowing that you can rest in
child’s pose at any time. When you feel ready, I invite you to step your left foot
forward into a low lunge and explore this moving meditation on the opposite
side. When complete, you will arrive in downward facing dog and then lower
your knees to rest in child’s pose.

166 Copyright © 2022 Arielle Schwartz, Therapeutic Yoga for Trauma Recovery. All Rights Reserved.
 Completion
Remain in child’s pose for as long as you would like. When you feel ready,
slowly return to a seated position. What are you aware of now as you notice
your body, mind, emotions, and level of energy? Take some time to write down
any observations, knowing that you can return to this practice as often as you
would like.

Copyright © 2022 Arielle Schwartz, Therapeutic Yoga for Trauma Recovery. All Rights Reserved. 167
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 Practices for
Recovering from
Trauma

These practices are filled with encouragement,

inspiration, and practical tips to inspire you to
keep going when you are feeling down,
hopeless, self-blaming, confused, and anxious –
no matter how hard it gets.

Free practices from

The Living Legacy of Trauma Card Deck

Authored by:
Janina Fisher, PhD
 Your body keeps saying,
“Watch out!”
Triggers cause your brain’s warning
system to go off whenever it detects a
potential threat or a reminder of the past.
And the thoughts that automatically
come up (like “It’s not safe here” or “I
can’t trust anyone”) make the triggering
even worse.

When you get overwhelmed, scared,

angry, or ashamed, assume that your
body is reacting to some trigger, even if
you don’t know what it is. Where in your
body do you feel the triggering? What
sensations tell you that you’re triggered?

Remind yourself that it’s just your

body reacting to a trigger. To turn off
the warning system, try to focus on
something that isn’t triggering.
 “I don’t need anything.”
Sound familiar?

When a child’s needs are exploited,

punished, or humiliated, it’s safer not to
have them. Now, years later, you may not
know what you need or prefer—until you
feel hurt or angry when someone else
has not met your needs.

This emotional pain is a very important

clue that can point you to what you
might be wanting and needing.

Be patient with yourself and those in

your life. It takes time to learn what you
truly want when you only know from
what disappoints you. And how can
others know what you need if you don’t?
 Slower is faster.
When it comes to trauma recovery, most
survivors are understandably in a hurry
to get the healing over with or to never
think about their trauma ever again.

However, trying to push through the

memories too quickly or to avoid the
past completely can actually slow down
your recovery.

You can’t heal when the wounds keep

getting reopened by trying to remember
everything in the hopes of getting it
“up and out.” You also can’t heal from
something you can’t ever think about or
acknowledge for even a moment.

Remember, as hard as it is, slower is

faster. Don’t push yourself and don’t
give up.
 Ground yourself
instead of spacing out.
The ability to flee to a safer place in your
mind was once an essential element in
your survival.

However, the automatic habit of going

away can become a problem when life
is safe and stable. Triggers can cause
you to space out even when you don’t
want to. You get further and further away
from the life that both grounds you and
triggers you.

When things feel overwhelming,

practice staying with yourself instead of
disconnecting. Connect to your feet and
spine, then notice the impulse to space
out as something interesting to observe,
but don’t let your mind go away.
 You are doing the best you can.
Traumatic experiences can leave
behind automatic assumptions that
make survivors feel like they are failing,
defective, stupid, or inadequate.

For those who have experienced

childhood abuse, these assumptions
were adaptive at one time because
it made it easier to be compliant and
submissive.

But in adulthood, survivors are often

tormented by the beliefs that they’ve
failed, that they are so inherently
defective they deserved the abuse.

To challenge trauma-related beliefs,

practice building new assumptions, like
“I’m doing the best I can” or “The belief
that I’m stupid helped me to survive.”
Practice these new beliefs, even if you’re
unsure they are true.
 Feeling worthless is a
survival strategy.
In a world where people can be punished
for feeling good or worthy, it’s safer to
believe that you have no worth or that
you don’t deserve to be treated well.

This is especially the case if you are a

survivor of child abuse, as abusers keep
children compliant by teaching them that
they don’t deserve anything.

When you are tempted to believe

trauma-related thoughts like “I’m not
good enough” or “I’m not worthy,”
remember that these thoughts are not
really true! They reflect past rules taught
to you in order to keep you quiet. They
were untrue then, and they are untrue
now.
 Mindful noticing is an
antidote to overwhelm.
When you feel something distressing
and fight back by trying to suppress
the feeling or going numb, the
feeling becomes scarier and more
overwhelming.

Instead, practice mindfully noticing the

feeling. Noticing a feeling is like noticing
what it’s like to have the sun warm you
or to have a sore throat. Noticing helps
feelings rise and fall and then settle.

When you notice, don’t judge the feeling

as good or bad, and don’t try to push it
away. Just observe it as something to be
interested in. Noticing calms the part of
the brain that responds to the feeling as
if it were dangerous.
 Use the “hot stove” technique.
Being able to voice your feelings depends
on being able to tolerate them long
enough to communicate them. That
is difficult when your body and mind
dissociate from emotions they perceive
as too dangerous.

Learning to tolerate these emotions

requires treating them as friends, not
uninvited guests or enemies.

Use the “hot stove” technique: Briefly

touch the feeling with the tip of your
finger for just a few seconds. Practice
befriending 10% of the feeling—or 5%.
Think of the feeling as information you
might not like but need to know.
 It can be a milestone
just to say no.
“No” is not a safe word in a traumatic
environment where compliance is
necessary for survival.

Trauma often teaches your body to

automatically say yes, to resist self-
assertion, and to freeze up or go numb
when there is any impulse to assert
yourself.

To begin healing, get into the practice of

saying no. Sometimes it’s easier to start
by simply imagining yourself saying no
or making a stop gesture. Your job is
to slowly help your body overcome its
resistance to saying no instead of yes.

Even if you cannot say the word, it’s still a

milestone to know that saying no would
be the appropriate response.
 Remembering how you survived
is more important than
remembering what you survived.
When you focus on the traumatic events
that happened to you, it often distracts
from an even more important question:
How did you survive? Was it by getting
lost in books or activities? By avoiding
people or taking care of them? By staying
quiet to avoid attention or being loud
enough to be noticed? By hiding, running,
or fighting?

Validate all the ways you adapted, kept

yourself going, and grew despite it all.
Appreciate the ingenuity of that child
who grew up in a dangerous world.
 Free expert advice

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