Triggers are unique to each person, but they all create an imbalance in your nervous system. While you can’t control when these events happen, you can regain a sense of calm, come back to the present, and feel safe in your body with yoga to regulate after triggers.
What is a Trigger?
When you’re triggered, your body reacts as if the trauma were occurring in the present moment. Your nervous system dysregulates, and you can feel out of control of your feelings in a matter of seconds after the trigger occurred.
The National Institute of Mental Health discusses how triggers are a symptom of PTSD, and may require additional support to go along with your holistic healing practice. I welcome you to explore all healing avenues that support you and your healing.
Why Choose Yoga To Regulate After Triggers
Triggers can make you feel like you’re reliving your trauma or that you’re somewhere else entirely. Yoga gently brings you back into the present moment through techniques like breathwork, mudras, and more. Trauma-Informed yoga allows you to return to the present while also avoiding triggering techniques that could make your symptoms worse.
It’s important to mention that using yoga to regulate after triggers is not about ignoring your feelings and forcing a certain emotion upon yourself. Yoga is about meeting yourself in the present moment and not about trying to “fix” anything.
I understand how simple everything sounds until you’re actually in the moment. Giving yourself as much grace and compassion is important for your healing journey. You are always welcome to take as much time and rest as you need.
3 Quick Yoga Techniques To Ease Triggers After Trauma
I’d like to offer a friendly reminder that you are always in control of your yoga practice, and these techniques are options for you to explore. There is no rush and you can take all the time you need to discover which options will work best for you.
Some techniques may traditionally be grounding, but you may not feel that way. Not every technique works for every person, so that’s why it’s important to note how you actually feel, and not try to make yourself feel a certain way that doesn’t feel natural to you. You may also combine certain techniques (like Mudras, breath work, and an affirmation). There are no rules to what feels best for you and your body.
1. Mudras
Mudras, or hand gestures, are ways you shape your hands and fingers to direct energy to certain parts of your body. Some energize, while others ground. Below is an example of a Mudra to calm your nervous system:
Adi Mudra – This is a comforting Mudra you can do anywhere to come back to the present.
The Steps:
- I welcome you to begin in a comfortable posture of your choice.
- In your time, face your palms toward you, and place your thumbs against your palms.
- Allow your fingers to gently grip your thumbs in a way that suits you. (This is essentially a “thumbs up” appearance, but your thumb tucked into your palms.) Hold as long as you choose.
- When you’re ready to release, gently unravel your fingers and massage your hands in any way that brings you comfort.
- You may choose to have your palms face up or down, and you may note how tightly you grip your fingers.
2. Breathwork
Breathwork (or pranayama), is similar to Mudras because you purposely attempt to move your subtle body’s energy in order to cultivate a certain effect.
Breathwork is wonderful for helping you to self regulate after triggers because you can do this anywhere. Trauma-informed yoga also avoids any breathwork exercises that use retention (or holding) of your breath. This prevents triggers, and if you’re already experiencing a trigger, it avoids making symptoms worse. Here is a simple technique to help you self regulate and return to the present moment:
Awareness Breath with Counting
Awareness breath (Apa Japa) is one of the simplest pranayama techniques.
You perform this exercise by noticing the sensations of your breathing as you inhale and exhale. You may choose to inhale for four seconds, then exhale for four. I welcome you to experiment and find a count that you resonate with. You can change this number at any time during your practice.
If you choose to incorporate Apa Japa, here is a list of questions you may choose to ask yourself as you breathe:
- Where do I feel my breath? (Nose, mouth, chest, belly, anywhere else?)
- What is the temperature of my breath?
- How long are my inhales and exhales?
- Is my breath dry or moist?
- What is the quality of air in the room?
- Is my breath shallow and short, or long and deep?
I welcome you to avoid trying to about memorize every question, but to use this as a quick guide to come back into your body (if you feel safe to do so.) Sometimes, the simplest question you can ask is: What is my breath doing right now?
3. Affirmations
An affirmation is a repetitive phrase you say to yourself to gain a desired effect. It could be something simple you think of before a yoga class like, “I choose ease today.” Or even a word: “peace.”
Trauma-informed yoga takes extra care with affirmations. It’s important to avoid making an affirmation that feels false or that doesn’t acknowledge your feelings.
Here are a few tips to crafting an affirmation that works for you:
- It’s true at the moment
- It feels true to ourselves
- It’s memorable
I believe the most effective affirmations are the ones you craft for your unique experience. Here are a few to explore:
- I choose to give myself grace
- I’m feeling (emotion), and that’s okay
- I’m allowed to feel (emotion)
I welcome you to read these 49 Healing Chakra Affirmations for more inspiration.
Other Grounding Techniques To Calm Your Nervous System
Here are a few additional options you may explore that help bring a present awareness to your body or the surrounding environment:
- Take a sip of water.
- Plant your palms or feet into the ground
- Note your five senses (Sight, smell, taste, touch, sound)
- Concentrate on an object around you
One of the best techniques to ground is to notice the sensations of your body and its contact with the Earth, floor, or surface supporting you.
Helpful Tip:
I invite you to try these techniques to self regulate before you experience a trigger, identifying which ones you think may work for you. I welcome you to keep a list of the ones that best serve you in a readily available space like your phone.
This way, you have a resource with you that you can refer to in a triggering moment, instead of trying to remember the techniques while managing your symptoms.
If you’re looking for more yoga to regulate after triggers, I welcome you to read these 15 yoga tips to quickly heal your nervous system.
Overview
Learning to navigate your healing journey takes time, and sometimes feels overwhelming, but every time you put yourself and your healing first, you’re choosing self-care and love.
It’s definitely taken me much trial and error to find the strategies that work best for me, but it’s given me such a sense of control over my healing. I welcome you to take your time and know that the work you’re doing does make a difference. It may not happen overnight, but it’s a step in the right direction.
Take care.
