How Movement Heals PTSD: A Science-Backed Path to Recovery

Can Movement Help Heal PTSD? Here’s What You Need to Know

Post-traumatic stress disorder (PTSD) isn’t just a psychological condition—it leaves lasting marks on the body, too. While trauma-focused talk therapy and medications are key treatments, an often overlooked yet astonishingly simple lifestyle change can support healing: movement.

Understanding PTSD: More Than a Mental Condition

PTSD can arise after witnessing or experiencing a traumatic event. Common symptoms include flashbacks, nightmares, irritability, insomnia, and avoidance of reminders. But it doesn’t stop at emotional distress.

PTSD also impacts your body in tangible ways. Chronic fatigue, headaches, muscle tension, jaw pain, gastrointestinal issues, and even long-term inflammation can all be signs that your trauma has taken up residence not just in your mind, but in your nervous system.

How Trauma Rewires the Brain and Body

When trauma occurs, your body activates the sympathetic nervous system—the "fight, flight, or freeze" response. Stress hormones like adrenaline and cortisol flood the system. For most people, these effects subside over time. But in PTSD, the body can remain stuck in a high-alert state.

This chronic activation causes real physiological changes:

• The amygdala becomes overactive, making you more reactive to perceived threats
• The hippocampus, responsible for memory and learning, may shrink, affecting emotional regulation
• The prefrontal cortex may become underactive, making it harder to think clearly during stressful moments

These changes are not just in your head—they affect your sleep, digestion, immune system, and even your heart health.

Why Movement Matters: A Natural Reset for the Nervous System

Exercise isn’t just good for your muscles. For those with PTSD, it can:

• Metabolize excess adrenaline
• Reduce cortisol levels
• Release endorphins to ease depression and anxiety
• Calm the amygdala
• Strengthen the hippocampus, helping regulate emotional memory

Regular physical activity helps your brain and body recover from trauma.

Low-Impact Exercise Options for PTSD Recovery

You don’t need to run marathons. Studies show that low-impact movement is especially effective for trauma survivors. Try:

• Walking – Rhythmic and grounding, it helps regulate your breathing and nervous system
• Tai Chi – A meditative movement practice that improves focus, balance, and relaxation
• Yoga – Increases body awareness, improves flexibility, and has been linked to decreased PTSD symptoms

The goal is to move in a way that feels safe and empowering.

Mind-Body Therapies That Complement Movement

Mindfulness, breathwork, and body-based therapies like yoga have been shown to reduce PTSD symptoms. These practices help you become more aware of your physical sensations and develop tools to regulate stress in real time.

"The Body Keeps the Score" by Dr. Bessel van der Kolk outlines how trauma is stored in the body and why movement is essential to healing. His research supports using yoga and mindfulness as part of PTSD recovery.

What Science Says: Key Research on Movement and PTSD

Multiple studies confirm that movement enhances traditional PTSD treatment:

• Exercise improves brain plasticity and mood
• Yoga reduces hyperarousal and improves sleep
• Tai chi supports autonomic nervous system regulation

Research also shows reduced inflammation and improved resilience in trauma survivors who maintain a regular movement practice.

A Unique Take: How Axis Uses Movement in PTSD Treatment Plans

At Axis Integrated Mental Health, we take a whole-body approach. If you’re struggling with trauma, our team can integrate movement-based strategies into your personalized treatment plan. We may recommend:

• Coordinated care with trauma-informed yoga instructors
• Mindfulness-based stress reduction (MBSR)
• Individual therapy focused on body awareness

Our providers are here to guide you every step of the way.

Take the First Step Toward Healing

PTSD is treatable, and you don’t have to face it alone. If you’re curious about how movement might support your recovery, our team at Axis is ready to help.

Healing doesn’t have to be complex. Sometimes, it starts with one simple step forward.

Contact Us

Ready to take control of your healing journey? Axis Integrated Mental Health is here to help. We offer personalized, integrative treatment options tailored to your needs.