Somatic Exercises for Trauma Release | Nervous System Regulation After Sexual Trauma

Why sexual trauma can show up in the body (the science) Your autonomic nervous system (ANS) constantly predicts safety vs. threat through neuroception — a fast, mostly unconscious process that reads cues from your body, your environment, and your relationships. When something feels overwhelming, violating, or inescapable, the ANS can shift into protective states: -Sympathetic activation (fight/flight): increased muscle tone, rapid or shallow breathing, vigilance, startle responses. -Freeze/immobility: a collision of high arousal with inhibited movement; you may feel stuck, tense, or “braced.” -Shutdown/dissociation (often dorsal vagal patterns): numbness, low energy, disconnection, “not here” sensations. These states can become more accessible after trauma — not because you’re choosing them, but because your nervous system learned that protection was necessary. That learning can affect: -Interoception: sensing internal signals (breath, heartbeat, gut cues). Trauma can blunt or intensify these signals. -Proprioception: sensing your body in space (edges, weight, strength). Trauma can disrupt felt sense of “where I am.” -Breath mechanics: guarding can reduce diaphragmatic movement and keep the exhale short, which maintains arousal. -Muscle/fascial tone + guarding: especially around the jaw, throat, ribcage, abdomen, hips, and pelvic floor. -indow of tolerance: the range where you can stay present without going into overwhelm or numbness. What this practice targets (without forcing a “big release”) This routine uses body-based inputs that your nervous system can register as predictable, non-threatening, and choice-based: -Rhythm + bilateral stimulation: steady left-right rhythm can support integration and reduce threat scanning by giving the brain a clear, repetitive signal (“this is predictable”). -Gentle pressure + joint engagement: supportive contact and slow, intentional muscle engagement can improve orientation and a sense of agency (“I can respond”). -Longer exhale + vocalization (optional): humming/toning can lengthen exhale, support parasympathetic settling, and recruit throat/face/vagus-related pathways involved in social safety. -Ground contact + slow movement: feeling the floor, weight shift, and supported positions strengthens proprioceptive safety signals and helps the brain update: “I’m here, now.” -Titration (micro-dosing): we work in small amounts on purpose. In trauma physiology, “a little and safe” is often more effective than “a lot and intense.” This is regulation work: less about performing an exercise correctly, more about sending reliable safety cues to the system while keeping your autonomy intact. Safety and consent with your own body (please read) Somatic work can sometimes bring up emotion, sensation, or memories — especially with sexual trauma. That doesn’t mean something is wrong; it can be your system processing. Still, we prioritize stability. You are always allowed to: -keep your eyes open and orient to the room (name 5 things you see) -reduce intensity, slow down, or do only 10–20% of the movement -skip any cue that feels activating, intrusive, or “too much” -pause, get up, shake out gently, drink water, or come back later -choose a neutral anchor (feet on floor, hands on thighs) instead of pelvic-focused attention Stop and seek support if you feel escalating panic, dizziness, nausea, flooding, or you lose time/feel unsafe. Consider doing trauma-focused somatic work alongside a qualified therapist if you want more containment. This video is educational and is not a substitute for medical or mental health care. This practice may support you if you notice: -pelvic bracing, hip tension, or feeling “cut off” from the lower body -jaw clenching, throat tightness, breath holding, or a muted voice -shutdown/numbness, dissociation, or feeling far away from sensation -difficulty settling after intimacy, touch, or emotional closeness -a nervous system that stays on guard even when life is currently safe - Find more practices on my website: https://www.shebreath.com/store YouTube:    / @shebreath_teresa   Instagram: shebreath_official TikTok: sheBREATH Facebook: sheBREATH Substack: https://substack.com/@shebreath - Disclaimer: The content provided on this channel is for educational and entertainment purposes only. Teresa Trieb is not responsible for any liabilities, injuries, or damages that may occur from following the information or advice in these videos. By voluntarily participating in these somatic exercises, you agree to do so at your own risk and accept full responsibility for any potential damage. You may consult a healthcare professional before beginning somatic exercises. These exercises are intended as a general guide; always pay attention to your body's signals and discontinue if you feel unwell. If you experience sensations such as tingling, ear ringing, dizziness, light-headedness or similar symptoms, please remain calm, as they are completely normal.