Body-Based Decompression
When anxiety hits, it often pulls us out of our bodies and traps us in our heads. One of the most effective ways I’ve found to soften that spiral is through movement. “Embodied movement” might sound like a fancy term, but really, it just means using the body to reconnect, release, and return to the present moment.
In this post, I’ll share some of the practices that have helped me manage stress and triggers, ranging from trauma release exercises to wild dancing, sprinting, and gentle, mindful movements like yoga or walking. Each of these approaches offers a way to regulate the nervous system, let go of stored tension, and feel more at home in your body.
That said, there’s no one-size-fits-all solution. It’s important to test and see what feels right for you, what helps me might not resonate with you, and that’s completely okay. Think of these practices as options to explore rather than a fixed recipe, and feel free to try new things or keep doing what feels good for you (and why not share it here!
Trauma Release Exercises (TRE)
TRE is a method designed to help the body release deep-held stress and tension. It works by allowing your muscles to tremble naturally, helping to “discharge” the physical residue of trauma stored in the body.
Trauma Release Exercises are a powerful complement to other self-care tools like physical exercise. The technique involves gentle movements that lead your body into a state where it begins to shake or tremble—naturally and involuntarily. These tremors help release tension from areas where trauma may have been stored, even if you’re not consciously aware of them. The idea is to let your body take the lead—it already knows where the stress lives.
At first, the experience might feel a bit unusual, but the results are often deeply relieving. After a session, you may feel tired but calm, and your nervous system noticeably more regulated. Your body can feel lighter, as if it has gone through a gentle “reset,” leaving you better equipped to handle the demands of daily life.
Note: It’s recommended to begin TRE with a certified practitioner, especially at first. These exercises can sometimes lead to strong emotional releases, which may be hard to manage alone. A trained professional can help guide you safely through the process and ensure the experience is supportive and appropriate for your individual needs.
Jumping, Dancing, Running to Release Tension
In the same spirit as TRE, I sometimes put on one of my favorite songs—something upbeat and energizing—and just let loose. I jump, dance wildly, and move however I feel. More than once, I’ve found myself crying tears of joy afterward. It feels so good to move freely and do something just for myself.
Another simple but powerful tool: sprinting. Running as fast as you can in a straight line for just 60 seconds can help lower cortisol levels, which reduces stress and anxiety. That burst of intense movement fully engages your body, heart, and mind—pulling your focus away from overwhelm or emotional tension.
This kind of movement helps release pent-up energy, process emotions more clearly, and give your nervous system a quick “reset.”
Gentle Physical Activities, ex: Yoga, Stretching, Walking
Unlike TRE or jumping, which help release tension through energy and joy, gentle movement practices invite you to slow down, tune into your body, and really listen to what it needs.
I often take 5 to 10 minutes for yoga stretches like downward dog, child’s pose, cobra, or thread-the-needle. Instead of using exercise as a way to escape your thoughts, these slow movements help you focus on your breath and body—bringing your awareness into the present moment. It creates a deep sense of grounding and makes it easier to let go of emotional stress.
I approach walking in the same way: slow, intentional, and mindful of each step.
Psychological research supports the benefits of gentle movement for stress reduction and mental well-being. For example, studies by Jon Kabat-Zinn (1990) on Mindfulness-Based Stress Reduction (MBSR) show that combining breath awareness with gentle movement significantly reduces cortisol levels—the body’s primary stress hormone. Similarly, a meta-analysis by Chiesa & Serretti (2009) found that yoga and other mindful forms of movement can boost mood and reduce symptoms of anxiety and depression.
For me, yoga has been one of the most powerful tools for reconnecting with my body. I’ve practiced it for over 15 years, and during intense periods of anxiety, it first became a physical outlet—and eventually, a way to reconnect my mind to my body. It also helped me understand how deeply the breath affects our nervous system, in a great way, and use it as a regulatory mechanism.
In April 2025, I completed a Trauma-Sensitive Yoga Teacher Training (200 YTT) to deepen my understanding of breathwork, body awareness, and meditation—especially in the context of healing.
