The Body Keeps the Score: Healing Trauma from the Inside Out
As trauma expert Dr. Bessel van der Kolk explains in The Body Keeps the Score, trauma changes not only how we think and feel — it changes how our bodies function. When we experience something overwhelming, our brains and nervous systems adapt to help us survive. But long after the danger has passed, our bodies may continue to react as if the threat is still there.
Many people living with the effects of trauma feel anxious, tense, disconnected, or exhausted without fully understanding why. Van der Kolk’s research shows that trauma literally reshapes both the brain and body, affecting areas responsible for memory, emotion, and self-regulation. In other words, the body remembers — even when the mind tries to forget. Learn more in Dr. Bessel van der Kolk’s book, The Body Keeps the Score.
Over time, this constant state of alert can lead to inflammation, weakened immunity, or chronic pain. Healing, then, isn’t just about processing what happened; it’s about retraining the nervous system to feel safe again.
This is why holistic healing — caring for the mind, body, and spirit together — is so powerful. Practices like mindfulness, somatic awareness, gentle movement, and trauma-informed therapy help the body release stored tension and re-establish safety. When we nurture the whole person, healing can take root on every level.
Where Faith Meets Healing
Science shows us how trauma affects the body — but faith reminds us who brings the ultimate healing. God created our bodies with an incredible capacity to repair, restore, and renew. Psalm 147:3 tells us, “He heals the brokenhearted and binds up their wounds.”
When we invite Jesus into our healing journey, we are not walking alone. His peace calms the nervous system. His love restores our sense of safety. His presence brings the wholeness our hearts have been longing for.
True recovery isn’t just about letting go of pain; it’s about letting God transform it into purpose. When the mind, body, and spirit are aligned in His grace, we begin to live not from our wounds — but from our healing.
Practical Ways to Heal the Nervous System
Healing your nervous system is a gradual, compassionate process — not about forcing change, but gently reminding your body that it is safe again. Here are some practical, faith-integrated ways to begin:
1. Ground through the senses.
When your body feels anxious or tense, gently bring your awareness back to the present moment. Notice what you can see, touch, hear, smell, and taste. This sensory grounding reminds your brain that you are safe now, not back in the past.
2. Breathe with intention.
Slow, mindful breathing through the nose can help calm your nervous system and restore a sense of safety. Nasal breathing naturally slows your breath, improves oxygen exchange, and stimulates the vagus nerve — encouraging your body to move out of “fight or flight” mode and into rest and repair.
How to Practice:
Sit or lie comfortably with your mouth closed.
Inhale gently through your nose for 4 counts.
Pause briefly.
Exhale slowly through your nose for 6 counts.
Repeat for 3–5 minutes, focusing on the sensation of air moving in and out.
For a faith-integrated touch, you can silently repeat a calming Scripture or phrase as you breathe, such as “Quiet, be still” (Mark 4:39) or “Be still, and know that I am God" (Psalms 46:10). This combines spiritual mindfulness with physiological regulation, helping both your body and spirit find rest.
Tip: For a deeper understanding of how trauma affects the mind and body, check out Dr. Bessel van der Kolk’s The Body Keeps the Score. It’s a highly recommended resource for trauma-informed healing and nervous system recovery.
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3. Move your body gently.
Trauma can trap energy in the body. Gentle movement — like walking, stretching, yoga, or even swaying to worship music — helps release tension and restore flow. Movement also activates the vagus nerve, which supports emotional regulation.
4. Practice body awareness.
Take a few minutes daily to simply notice what your body is feeling — without judgment. Ask yourself, “What does my body need right now?” This practice builds trust between your mind and body and helps you respond with compassion instead of avoidance.
5. Create moments of stillness and prayer.
Quiet reflection allows the nervous system to rest. Whether through prayer, meditation, or simply sitting in silence, stillness invites God’s peace to settle in your heart. Philippians 4:7 reminds us, “The peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.”
6. Connect with safe people.
Healing happens in connection. Safe, nurturing relationships — with a therapist, faith community, or loved ones — help rewire the nervous system for trust and safety. Healthy connection is one of God’s greatest tools for restoration.
7. Nourish your body.
A calm nervous system needs physical support, too. Stay hydrated, eat nourishing foods, and rest well. These small, steady acts of care tell your body, “You matter. You’re safe now.”
A Faith-Based Invitation to Healing
Healing is not a quick fix — it’s a sacred journey back to wholeness. You were never meant to walk through your pain alone. God’s heart is for your restoration, and He provides both spiritual and practical tools to help you find peace again.
If you’re ready to begin your healing journey — to calm your nervous system, restore your body, and rediscover hope — I invite you to take that first step. At Redefine Life Holistic Psychotherapy and Redefine Faith, we walk alongside you with compassion, evidence-based care, and faith-led guidance.
Let’s partner together to help your mind, body, and spirit find peace in the presence of God’s love.