This blog will highlight the benefits of mindful movement, not only for veterans, but for all individuals seeking to prioritise their physical and emotional well-being. Discover how incorporating mindful movement practices can lead to a more harmonious mind-body connection and promote overall well-being.

The Benefits of Movement

Movement, in and of itself, is fundamental to human existence. It fosters healthy breathing patterns and improved mood and acts to metabolise all areas of the body so that everything is working as it should.

Unfortunately, the realities of modern life mean that many people are, for the most part, sedentary. Regular movement and physical activity offer a huge variety of benefits. These include:

• Strength and fitness
• Improvement of blood circulation
• Regular and healthy sleeping patterns
• Enhancing mental health and well-being 2

While all these benefits interlink, the final point is particularly pertinent for individuals experiencing dysregulation in the mind and body. Physical movement allows for the release of endorphins, the body’s natural ‘happiness’ chemicals. Endorphins alleviate stress, anxiety and depression, which are vital for wellbeing 3.

The Link Between Mindfulness and Movement

Mindful movement refers to activities that actively stimulate the brain and body. For those with mental health challenges that manifest as attention deficit, stationary practices such as meditation can be difficult. The restless nature of those who have experienced trauma can hinder productive engagement with such exercises. As a result, the act of embracing mindful movement becomes all the more beneficial 4.

Everyone is different, so everyone can benefit from different forms of mindful movement. For some, this could be traditional Tai Chi and Qigong exercises, which will be explored in-depth. However, for others, mindful movement practices could refer to:

• Walking – Take a slow and deliberate pace, and listen to the sound of your foot thud on the pavement or sink into the grass. It is also helpful to notice the smells, sounds and sights and how they interact with your body as you walk.
• Being in Nature – If you have access to outdoor space, you can connect with nature by tending to plants, thinking about what each plant might need and being there to appreciate the life cycle over the changing seasons.
• Swimming – Think carefully about the sensation of being immersed in water, take slow strokes and be aware of the resistance of the water and how it feels against your skin 5.

These mindful movement practices aren’t just about physical exercise but about attuning to yourself and your surroundings and appreciating how the two connect.

Mind-Body Connection

By accepting and advocating for the mind-body connection, it is possible to promote physical and emotional well-being. Early twentieth-century approaches to medicine have led many to believe that the mind and body are extricable forces. In practice, everyone knows this is not the case; after all, it is a scientific fact that a brain cannot live without a body. However, treatments provided to those who are experiencing mental health challenges can often ignore the power of the body in promoting healing 6.

Stress, for example, has been proven to lead to increased muscle tension, headaches and even digestion issues. In contrast, relaxing activities that promote meditative thought and breathing exercises can have a calming effect on the mind, improving physical health 7.

By acknowledging and embracing the mind-body connection, it is possible to promote overall physical and emotional well-being. Incorporating mindful movement activities into daily routines further strengthens this connection, facilitating a more harmonious mind-body connection.

Qigong and Tai Chi

Both Qigong and Tai Chi are both ancient Chinese exercises that facilitate mind-body connection through movement. In Chinese, Qigong means “to cultivate or enhance the inherent functional (energetic) essence of the human being”. Qigong focuses on cultivating the existing human essence. Tai Chi directly translates as “Grand Ultimate”. This translation highlights the overarching philosophy of developing connection and integration of phenomena united in their mutual dependence; light and dark, stillness and movement and, of course, body and mind 8.

Through meditative postures, regulation of breathing and coordination of body and mind, these exercises emphasise self-awareness and self-correction. Furthermore, they foster the body’s natural capacity for healing through movement.

The gentle flowing motions of both practices increase flexibility, improve balance and allow individuals to be respectful and compassionate toward their bodies. These exercises also release tension, stress and stagnant energy. The focused attention required during Qigong and Tai Chi quietens the mind and introduces a state of calm and mental clarity 9.

Implementing Mindful Movement

Mindful movement exercises are powerful approaches to wellbeing that foster and promote increased levels of physical and mental health. By engaging in these activities and incorporating them into our daily routine, we can experience increased energy, improved mood and a greater sense of joy and peace.

Each and every individual can develop mindful movement practices that work best for their lives. Regardless of the exercise, the combination of thought and movement is transformative.

Endnotes

1. Nelson, Kate. “Yoga, Tai Chi, and Meditation Provide Relief for Veterans with Chronic Pain and PTSD.” Verywell Mind, January 18, 2023. https://www.verywellmind.com/alternative-therapies-for-veterans-5086853.
2. CDC. “Benefits of Physical Activity.” Centers for Disease Control and Prevention, June 16, 2022. https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm#:~:text=Being%20physically%20active%20can%20improve,activity%20gain%20some%20health%20benefits.
3. Fulghum Bruce, Debra. “Exercise and Depression: Endorphins, Reducing Stress, and More.” WebMD, April 1, 2022. https://www.webmd.com/depression/guide/exercise-depression#:~:text=When%20you%20exercise%2C%20your%20body,similar%20to%20that%20of%20morphine.
4. Clark, Dav, Frank Schumann, and Stewart H. Mostofsky. “Mindful Movement and Skilled Attention.” Frontiers, May 9, 2015. https://www.frontiersin.org/articles/10.3389/fnhum.2015.00297/full.
5. Jewell, Cathy. “What Is Mindful Movement?” Sage Nutrition, June 7, 2017. https://sagenutrition.org/2017/02/23/what-is-mindful-movement/#:~:text=Activities%20that%20are%20both%20structured,gardening%2C%20and%20playing%20with%20pets.
6. Littrell J. The mind-body connection: not just a theory anymore. Soc Work Health Care. 2008;46(4):17-37. doi: 10.1300/j010v46n04_02. PMID: 18589562.
7. WebMD. “How Stress Affects Your Health.” WebMD, November 9, 2022. https://www.webmd.com/balance/stress-management/stress-anxiety-depression#:~:text=If%20you’re%20constantly%20under,problems%20with%20sex%20and%20sleep.&text=Stress%20can%20also%20lead%20to,forms%20of%20anxiety%20and%20worry.
8. Jahnke R, Larkey L, Rogers C, Etnier J, Lin F. A comprehensive review of health benefits of qigong and tai chi. Am J Health Promot. 2010 Jul-Aug;24(6):e1-e25. doi: 10.4278/ajhp.081013-LIT-248. PMID: 20594090; PMCID: PMC3085832.
9. Jahnke R, Larkey L, Rogers C, Etnier J, Lin F. A comprehensive review of health benefits of qigong and tai chi. Am J Health Promot. 2010 Jul-Aug;24(6):e1-e25. doi: 10.4278/ajhp.081013-LIT-248. PMID: 20594090; PMCID: PMC3085832.

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Most of us are not used to stillness

Yoga can be beneficial for trauma survivors, however when working with people who have experienced severe trauma in their lives, we need to be mindful about retraumatisation. Even for an un-traumatised person, stillness and deep connection to the breath and the body are not usually a regular part of life. The connection and awareness cultivated through yoga practice can bring up discomfort at first for the average person, which could be overwhelming for the trauma survivor.

Why should yoga teachers should be Trauma-Informed 

At any yoga class, each student or client walks into class with different baggage, and it is harder for some more than others to leave that baggage at the door. During a class or session, a student may find connection with parts of the body and mind from which they had previously disconnected. The degree to which this new connection and its associated physical sensations impacts an individual will vary, but the trauma-informed yoga teacher will be able to normalise any discomfort, and offer useful, relevant techniques for the individual to practice.

What does it mean to be ‘Trauma-Informed’?

To be trauma-informed does not mean that we assume everyone has been through some overwhelming, debilitating experience and that we must tip-toe around to avoid triggering them. It simply means that we understand how little we may know about what a person is going through, and erring on the side of caution so we can avoid evoking feelings of shame or causing unnecessary pressure to arise.

‘Just like we are taught to offer safe, physical alignment to everyone, not just those with injuries, being trauma-informed is a safety protocol that we should offer all students.’^[1]

  – Hala Khouri

Healing power

 There is great healing power in a yoga teacher who can demonstrate a compassionate understanding of how we are all impacted by stress in one form or another. This teacher is one that is trauma-informed, or ‘people-informed’, and can successfully create a safe space for clients to investigate the un-investigated with both courage and self-compassion.

Trauma survivors often arrive at yoga classes/sessions with a harsh inner critic, and a sense of non-belonging. These feelings and inner voices can stand in the way of healing. The trauma-informed teacher can offer to students a ‘corrective emotional experience’^[2], whereby the negative inner voices are not empowered, but instead the able, resilient self is resourced.

Principles of trauma-informed yoga

The following are some basic principles of trauma-informed yoga that an informed teacher will consider in practice:

Trauma-informed yoga is for everyone

Just like in medical settings, where practitioners take universal precautions against infection and transmission, trauma-informed yoga takes into account the prevalence of trauma in the general population and follows simple measures to make sure everyone feels safe.

Review the protocol for each new client

When a new client comes to a session, review the protocol and ground rules for the class. This includes acknowledging one’s limits, not pushing past the edge, and how to safely and respectfully step out of class if needed.

Ask for permission to touch

While it may feel instinctual to take a hands-on approach to a client to correct for posture and alignment, unsolicited physical touch can be a major trigger, especially for those who have experienced a relevant trauma. To execute safety and respect, and to avoid retraumatisation, the trauma-informed teacher will follow a safety protocol, such as making eye contact with clients and asking for permission to make physical contact, and communicate that ‘no’ is a perfectly acceptable response.

It’s OK to say ‘No’

Yoga is a process of exploration and discovery, yet everyone, regardless of their degree of traumatic impact, moves at their own pace throughout this process. Those who have been traumatised are often highly emotionally vulnerable, and may be compliant in order to be liked and accepted. Teachers should try to instil in students a confidence in their ability to say ‘no’ if they feel uncomfortable or unsure about something in class, and assure to clients that their right to say ‘no’ will be respected.

Trauma-informed teachers make themselves available and open to questions and concerns

Students and clients can find some peace of mind and a sense of security in knowing that they can come to the teacher with questions and concerns regarding the practice and their relation to it. Those of us who have been impacted by trauma may find it difficult to speak up and express concerns, so it should be made clear by the teacher that this is not just acceptable, but actually welcome.

Eyes open or closed is an option

Clients are offered the option to keep their eyes open if preferred. For some, closing one’s eyes can evoke traumatic memories or make them feel claustrophobic. If a client prefers to keep their eyes open during an exercise, an alternative to closed eyes could be offered, such as keeping one’s gaze at a fixed point.

Knowing that one has a choice in this is reassuring and instils a sense of safety, which is integral to healing.

Mindful use of imagery

Imagery is a powerful tool in many practices, one that can encourage deep relaxation and insightful exploration. Yet imagery often comes with a strong emotional charge, so it’s use should be met with mindful consideration by the trauma-informed teacher.

Results are not assumed

A trauma-informed teacher won’t assume that a pose will have a specific effect on a student, even though that effect is felt by the teacher and even other students. If a teacher claims that a particular pose ‘balances the breath’, but a student does not feel or achieve that balance, they may come to believe that they are doing something wrong or ‘failing’, which can have a negative psychological impact.

Non-competitiveness

In a trauma-informed yoga session, or any yoga session for that matter, there should be no sense of competition. As mentioned earlier, yoga involves a personal journey and respects that every individual moves at their own pace. Praise and favouritism should be avoided, as they can make others feel less able, and adds unnecessary pressure to the praised individual.

Healing from trauma

Trauma-Informed Yoga is one part of a multi-pronged approach to healing. It is one that takes a mind-body, ‘bottom-up’ approach to therapy, promoting self-regulation and a wider window of tolerance of emotional and physical distress.

Yoga is not, and should not be, seen as a stand-alone therapy for trauma, but rather as a complementary therapy alongside other clinically-proven modalities, like Eye Movement Desensitisation and Reprocessing (EMDR) and ‘top-down’ approaches like traditional, talk-based cognitive psychotherapies.

If you have a client, or know of someone who is struggling and could benefit from participating in treatment modalities such as trauma informed yoga, reach out to us at Khiron Clinics. We believe that we can improve therapeutic outcomes and avoid misdiagnosis by providing an effective residential program and out-patient therapies addressing underlying psychological trauma. Allow us to help you find the path to realistic, long lasting recovery. For information, call us today. UK: 020 3811 2575 (24 hours). USA: (866) 801 6184 (24 hours).

References

^[1] Khouri, H., 2018. Trauma Informed Yoga Is People Informed Yoga — Off The Mat Into The World. [online] Off the Mat Into the World. Available at: <https://www.offthematintotheworld.org/blog/2018/12/15/trauma-informed-yoga-is-people-informed-yoga> [Accessed 3 September 2020].

^[2] Molnos, A. (1998): A psychotherapist’s harvest

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