Calming Your Body After Trauma: 4 Steps That Help

Today, something triggered a flood of emotions and memories from a past trauma. My heart raced, my body felt restless, and my mind spiraled. I was reminded just how real and alive our nervous system is—and how much it protects us, even when it feels overwhelming.

If you’ve ever felt this way, you’re not alone. Your body isn’t broken—it’s responding, trying to keep you safe. Here’s what I do when this happens, and what I teach in Journey to Joy to help calm your nervous system and restore confidence in your body.

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Step 1: Anchor Your Breath

• Inhale gently through your nose for 4 counts.
• Exhale slowly for 6–8 counts.
• Repeat 3–5 times.

Your breath is a direct signal to your body: It’s safe now. Even today, when my heart raced, focusing on my breath helped me feel a tiny release of tension.

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Step 2: Engage Your Body

• Place one hand on your chest, one on your belly.
• Press your feet firmly into the floor, sway gently if it feels good.

These movements remind your nervous system: I am here. I am supported. My own body still jumped a little at first—but slowly, the tension eased.

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Step 3: Ground Yourself

• Hum, whisper a prayer, or softly say your name.
• Look around and name 3 things you see, 2 things you hear, and 1 thing you can touch.

Even small actions like this send calm signals to the nervous system. I found myself sighing and yawning—a clear sign my body was starting to release.

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Step 4: Connect With Someone Safe
Goal: Decrease your body’s alarm response and remind yourself you are safe.

• Talk about what happened—stick to the facts.
• Share your thoughts and emotions.
• Notice your bodily responses.
• Share with God—lay your burdens down, pray, speak honestly.

This step reminds us of the love around us and the care of our Heavenly Father. Even today, connecting with God and acknowledging my feelings brought comfort I needed.

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Reassurance
Your body may spike a little at first—heart racing, restlessness, emotions rising. This is completely normal. It’s your nervous system learning to reset. With practice, your body will remember safety faster.

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CTA – Work With Me
If you want more tools to calm your nervous system, release anxiety, and step confidently into your life, I’d love to guide you in Journey to Joy. Click below to book a free appointment, where we can talk about what you’ve tried and see if the program is the right fit.

You can also:

• Subscribe to my YouTube channel for weekly guidance and practices.
• Watch me talk about this method here
• Join my free Facebook group to connect with women walking this journey alongside you.

You were created for peace, calm, and confidence. Let’s find it together.

In His Peace,