How Movement Reconnects You with Your Body After Trauma

If you’ve ever been through something that absolutely shook you — physically, emotionally, mentally — you’ll know trauma isn’t just a “mind thing.” It doesn’t politely stay in the past either. It hangs around in the body like a flatmate who doesn’t pay rent. It shows up in how you move, how you breathe, how you carry stress, and even how safe you feel just existing in your own skin.

A lot of adults who walk into CityFitness Upper Hutt tell me the same thing in different words: “I just want to feel like myself again.”

Movement is one of the simplest, strongest ways to start getting there.

Now, I’m not saying one session is going to reset your whole nervous system or magically make life sweet as. I wish it worked like that. But the right kind of movement — done slowly, safely, and with someone who actually listens — can help you reconnect to your body in ways talking alone sometimes can’t.

Trauma can make you feel disconnected, numb, hyper-alert, or totally shut down. Movement nudges the opposite: grounding, awareness, breath, presence. It helps you slowly “come back online.”

I know because I have used exercise to help heal from Post Traumatic Stress Disorder and Anxiety.

Why Trauma Shows Up in the Body

Trauma doesn’t just hit the brain. It affects your entire nervous system. Bessel van der Kolk, author of The Body Keeps the Score, explains how trauma literally changes how your body holds tension, breathes, sleeps, reacts, and recovers (Kolk, 2014).

This is why you might notice things like:

- chest tightness

- feeling on edge

- tired but wired

- shutting down quickly

- numbness or disconnection

- aches you can’t explain

Movement helps bring you back into yourself by giving the nervous system new, safer signals: slow down… breathe… notice… connect.

My Coaching Philosophy for Trauma-Informed Training

You’ve probably heard me say this mid-session: “It’s good for you.” Usually, after something slightly evil like a long wall sit. But I mean it. Movement IS good for you — especially when you’re restarting after trauma or burnout.

My coaching philosophy sits on three pillars:

1. No judgement — everyone’s on their own path. 

2. Small habits = massive change — tiny steps build confidence and momentum. 

3. Do what you enjoy — because that's what you’ll stick to.

This approach works incredibly well for adults restarting exercise or supporting their mental health. The goal isn’t aesthetics — it’s reconnection, confidence, self-trust, and taking ownership of your body again.

Upper Hutt: The Perfect Recovery Playground

Upper Hutt is basically built for healing movement. We’ve got:

- the Hutt River Trail for slow walks or dips 

- Kaitoke Regional Park for nature resets 

- the Rimutaka Incline for walks, runs, and bike rides 

- local gyms full of everyday legends rebuilding their strength 

Movement doesn’t have to be big or intense. Sometimes just stepping outside or stretching gently is enough.

How Movement Helps You Reconnect

1. You feel your body again — slow movement brings sensation back. 

2. Breathing improves — deep breathing calms stress (Perciavalle et al., 2017). 

3. You rebuild body trust — movement reminds you what you're capable of. 

4. Routine becomes an anchor — even a 10-minute walk helps regulate the nervous system. 

5. Strength builds confidence — lifting something heavier than expected sparks big shifts.

What This Journey Usually Looks Like

Week 1: nervous, unsure 

Week 2–3: breathing improves, shoulders drop 

Week 4–6: strength and confidence grow 

Week 8+: grounded, connected, more at ease

I slow people down rather than rush them. Trauma recovery isn’t linear. Movement gives people a safe place to explore their body again.

Why Strength Training Works So Well

Strength training helps because:

- you get instant feedback 

- you feel grounded 

- movements are easily scaled 

- you build capability over time 

- it shifts focus from fear to strength 

This is where I shine as a coach — helping people rebuild safely, with humour, and with belief in their body’s wisdom.

Top 5 Movements for Reconnection

1. Squats 

2. Seated rows 

3. Planks 

4. Walking 

5. Dead ball slams 

A personal favourite: box jumps. I’ve coached people from being terrified to jump even a tiny height to confidently landing on the highest box in the gym.

Final Thoughts

Movement won’t rewrite the past — but it can help you reclaim your body, breath, and confidence. Trauma may have pulled you away from your body, but movement can guide you back home.

You don’t need to be strong to start. You get stronger by showing up — one small step at a time.

Citations 

Kolk, B. A. (2014). The Body Keeps the Score. 

Perciavalle, V., et al. (2017). Deep breathing and stress reduction. International Journal of Psychophysiology.