Our Issues Are in Our Tissues: How Trauma Lives in the Fascia—and How to Release It
As a licensed therapist and trauma specialist, I often remind my clients that healing is a whole body experience. One of the most powerful yet overlooked aspects of trauma recovery is understanding how our bodies, particularly our fascia (muscle groups), hold onto our pain, even when our minds try to move on. Our fascia, the connective tissue that weaves through and supports every muscle, organ, and bone in the body, is deeply impacted by stress, trauma, and unresolved emotional pain.
How Trauma Affects Fascia: Fascia is like a flexible internal web that holds everything together, giving the body structure and allowing smooth, functional movement. But when we experience trauma—whether it’s acute, chronic, or developmental—our body instinctively tightens. That bracing response, often referred to as "fight, flight, freeze or fawn" survival response can become stuck in the body, especially in the fascia.
Over time, this chronic tension can lead to:
Pain and stiffness
Limited range of motion
A sense of being “on edge” or disconnected from your body
Feelings of anxiety or emotional numbness
Because fascia is rich in nerve endings, these restrictions aren’t just physical—they're deeply intertwined with your emotional and neurological state.
Signs Your Fascia May Be Holding Trauma:
You experience chronic pain or tightness with no clear medical cause
You feel emotionally overwhelmed and/or exhausted after bodywork or stretching
You notice you hold your breath when stressed or triggered
You carry tension in specific areas (e.g., jaw, shoulders, hips)
You struggle with feeling grounded or fully “in” your body
If any of this resonates, know you’re not alone—and you’re not broken. Your body has been protecting you. And it can also help you heal.
Ways to Release Fascia and Support Healing: Here are body-based, trauma-informed ways to gently support fascia release and reclaim a sense of safety and vitality.
1. Myofascial Release Therapy: Work with a trained bodyworker or physical therapist who uses sustained pressure and slow stretching to release fascial restrictions. This can be especially helpful when paired with trauma therapy.
2. Somatic Therapy: Therapies like Somatic Experiencing, Internal Family Systems (IFS) with somatic integration, or Sensorimotor Psychotherapy can guide you to notice and release body-held trauma in a gentle, mindful way.
3. Breathwork: Conscious, slow breathing supports vagal tone and helps soften fascia. Try resonance breathing (5-6 breaths per minute) to activate your body’s natural relaxation response. Click here for a resonance breathing guided exerceise.
4. Trauma-Informed Yoga or Movement: Gentle yoga, tai chi, or mindful movement that emphasizes internal awareness rather than performance can help unlock tension in fascia while restoring trust in the body.
5. Hydration and Gentle Stretching: Fascia needs water to stay flexible and resilient. Staying hydrated and practicing regular, mindful stretching can support natural tissue release and nervous system regulation.
6. Therapeutic Touch or Massage: Trauma-informed massage can help down regulate the nervous system while gently addressing fascial tightness, especially when the provider understands how to work with trauma sensitivity.
You Deserve to Feel at Home in Your Body
If you’ve been carrying trauma in your body for years, healing can feel overwhelming. Your body remembers how to heal, sometimes it just needs the right conditions and help feeling safe. The process of releasing trauma from fascia isn't about "fixing" yourself. It’s about reconnecting with yourself and softening the grip of pain … reclaiming wholeness and safety one breath and one moment at a time.
You're not alone in this journey. Whether you work with a therapist, bodyworker, or begin gentle practices on your own, know that real, embodied healing is possible.
