Trauma is not just an experience stored in our memories. It is a story our bodies remember on a much deeper level.
If you’ve ever found yourself flinching at a sudden sound, feeling your heart race in an uncomfortable situation, or struggling to find words when emotions overwhelm you, you’ve experienced the way trauma and toxic stress can live in the body. Trauma is not just an event—it’s a body experience. It is stored in our muscles, in our breath, in the way our nervous system learns to anticipate danger. And just as trauma is experienced through the body, healing must also happen at a sensory level.
As we all navigate our own healing journeys and support others along their pathway to resilience, we must recognize that resilience is not just about enduring hardship—it’s about the capacity to recover, to grow, and to reconnect. Healing environments are not built solely through logic and language; they are built through experiences that restore safety, belonging, and hope. The Circle of Courage philosophy reminds us that true resilience comes when we foster Belonging, Mastery, Independence, and Generosity—protective factors that help children and adults alike rewire their nervous systems for healing and connection.
So how do we move toward healing today, in small but meaningful ways? Here are five simple, sensory-based practices that anyone—yes, even you and me—can start using right now to begin healing from trauma and toxic stress:
1. Grounding through the Senses
When we feel overwhelmed, our nervous system needs an anchor. Try this:
- Name five things you can see.
- Touch four objects around you.
- Listen for three different sounds in your environment.
- Identify two smells nearby.
- Take one deep breath and notice how it feels in your body.
This simple exercise signals safety to the brain, helping shift us from fight-or-flight into a regulated state where healing can happen.
2. Rhythmic Movement for Nervous System Regulation
Our bodies crave rhythm—walking, rocking, drumming, or even gentle swaying can help regulate our nervous system. This is why activities like dancing, playing music, or simply tapping our feet to a steady beat can be so soothing. Movement is the language of the body, and when we engage in rhythmic activities, we tell our nervous system: You are safe. You are here.
3. The Power of Deep Pressure and Proprioception
Ever noticed how a firm hug, a weighted blanket, or squeezing a stress ball can help you feel more grounded? Deep pressure input activates our parasympathetic nervous system, creating a calming effect. Try wrapping yourself in a blanket, pressing your hands together, or gently squeezing your arms. These small actions remind the body that it is held, safe, and supported.
4. Breathwork to Reset the Nervous System
Breathing is a built-in tool for healing, yet stress often shortens and shallows our breath. A simple way to shift out of survival mode is box breathing:
- Inhale for four seconds
- Hold for four seconds
- Exhale for four seconds
- Hold for four seconds
Repeating this for even a minute can slow the heart rate, relax the muscles, and restore a sense of balance.
5. Engaging in Safe, Nurturing Connection
The vagus nerve, which plays a key role in our ability to feel calm and connected, is activated through social engagement. Simple, joyful interactions—laughter, eye contact, kind words, or even petting an animal—can rewire the brain to associate connection with safety. When we reach out to others, we build a bridge between trauma and healing.
Healing as a Journey, Not a Destination
Healing does not happen overnight, and it does not happen alone. It happens in moments of intentional connection, safety, and regulation. By engaging in these simple sensory practices, we create new experiences for our nervous system, ones that tell us: You are safe. You are strong. You are capable of healing.
For those working with youth who have experienced trauma, remember that healing environments begin with us. When we care for our own nervous system, we create a ripple effect of calm, safety, and resilience for the children in our lives. The work we do today lays the foundation for a future where all can thrive.
So today, take a deep breath. Feel your feet on the ground. And know that healing—yours, mine, ours—begins right here, in the body, one moment at a time.
