Trauma can have a profound impact on individuals, affecting their emotional, mental, and physical well-being. In this article, we will look at the complex world of trauma responses in adults and gain a deeper understanding of its lasting effects. When individuals experience trauma, their responses can vary significantly, leading to symptoms of post-traumatic stress disorder (PTSD), anxiety, depression, or dissociation (Van der Kolk, 2014). Understanding these various responses is essential in providing effective support and interventions.

What is a Trauma Response?

Trauma responses are the ways in which individuals react to and cope with traumatic events. These responses are rooted in the body's evolutionary survival mechanisms, designed to protect us from perceived danger (Levine, 1997). When faced with a traumatic experience, the body and mind go into survival mode, triggering a range of responses that are often automatic and beyond conscious control (Porges, 2011). It's important to understand that trauma responses are normal reactions to abnormal events and do not reflect personal failing or weakness.

Common and Not-So-Common Symptoms of Trauma Responses

Trauma responses in adults can manifest in a wide range of symptoms, making it essential to look beyond the well-known signs for a more holistic understanding. Common symptoms include intrusive thoughts and memories, nightmares, and flashbacks, which can be incredibly distressing (APA, 2013). Survivors might actively avoid situations, people, or activities that remind them of the trauma. Negative changes in thoughts and beliefs (about themselves, the world, or others), difficulty concentrating, irritability, hypervigilance, and sleep disturbances are also prevalent (APA, 2013).

However, trauma's impact can be even more insidious. Some responses are less obvious but equally significant. These might include:

• Chronic Pain: Unexplained aches, muscle tension, or migraines with no clear medical cause can signal the body holding onto unresolved trauma.

• Digestive Issues: Stomach upset, irritable bowel syndrome (IBS), or other digestive problems can be linked to chronic nervous system dysregulation stemming from trauma.

• Emotional Dysregulation: Intense mood swings, difficulty managing anger or sadness, or feeling emotionally numb or disconnected can all indicate unresolved trauma.

• Dissociation: Experiences of feeling detached from one's body, feeling like the world is unreal, or having gaps in memory might be signs of dissociation, a common coping mechanism after trauma.

Recognizing these less conventional signs is crucial for providing appropriate support and validating a trauma survivor's experiences. It opens the door to exploring the potential connections between their physical and emotional struggles and past traumatic events.

Understanding the Fight, Flight, Freeze, and Fawn Responses

When confronting a perceived threat, our bodies and minds activate a complex set of survival responses. These responses are primarily driven by the autonomic nervous system and are designed to help us navigate danger. Let's examine the four most common responses:

1. Fight: The fight response is characterized by an instinctive urge to confront or resist the perceived threat. The sympathetic nervous system surges, causing physiological changes like increased heart rate, rapid breathing, and muscle tension to mobilize energy for action (Sapolsky, 2004). This response can manifest as anger, aggression, or attempts to defend oneself.

2. Flight: The flight response involves a strong urge to escape or flee from danger. Similar to the fight response, the sympathetic nervous system becomes highly activated, preparing the body for rapid movement (Sapolsky, 2004). This response might lead to running away, hiding, or attempting to withdraw from the threatening situation.

3. Freeze: When fighting or fleeing seem impossible, the body may resort to the freeze response. This involves a shutdown of the sympathetic nervous system and activation of the dorsal vagal branch of the parasympathetic system (Porges, 2011) This leads to physiological changes like slowed heart rate, dissociation, and a sense of immobilization or "playing dead." The freeze response is an attempt to conserve energy and potentially avoid further harm.

4. Fawn: The fawn response is a less well-known but increasingly recognized trauma response. It's characterized by a tendency to appease or people-please in an attempt to minimize harm. This often develops in childhood environments where fight or flight responses were ineffective or unsafe. Fawning behaviors might include excessive compliance, putting others' needs first, or difficulty setting boundaries (Walker, 2013).

It's important to note that individuals may experience a combination of these responses, and they can shift depending on the situation. Understanding these survival mechanisms is crucial for trauma-informed care, allowing us to support clients with compassion and recognition of their body's protective strategies.

Impact of Trauma Responses on Adults

The impact of trauma responses extends far beyond the initial event, significantly affecting various aspects of an adult's life. Let's dive into the physiological, psychological, and behavioral consequences:

Physiological Impact: When the nervous system is chronically dysregulated due to trauma, the body can experience a range of health problems. This dysregulation contributes to conditions like chronic pain, where heightened sensitivity persists (Van der Kolk, 2014). Digestive issues, frequent illnesses due to a compromised immune system, and other unexplained physical symptoms may also arise (Felitti et al., 1998; Van der Kolk, 2014).

Psychological Impact: Trauma has the power to disrupt emotional regulation, leading to intense or unpredictable emotional states (Van der Kolk, 2014). It can also profoundly alter an individual's beliefs about themselves, the world, and others, contributing to feelings of shame, self-blame, and a sense of unsafety. The development of mental health conditions like anxiety, depression, and post-traumatic stress disorder (PTSD) is common among trauma survivors (APA, 2013).

Behavioral Impact: The way trauma manifests in daily life is incredibly varied. Individuals may struggle with social isolation, feeling disconnected or mistrustful of others (APA, 2013). Avoidance behaviors, designed to protect from reminders of the trauma, can severely limit a person's life. Difficulties in relationships, whether romantic or platonic, are common due to challenges with trust or emotional regulation. Some individuals may turn to substance use as a means of coping with intense emotions or numbing distressing memories (Felitti et al., 1998). Trauma can also impact an individual's ability to function effectively at work or manage daily tasks.

Trauma-Informed Breathwork and Its Importance

While breathwork can be a powerful tool for healing and self-regulation, it's crucial to approach it with a trauma-informed lens when working with individuals who have experienced trauma. A trauma-informed approach recognizes the potential for breathwork to be triggering for those with trauma histories and emphasizes the creation of a safe, supportive, and empowering environment (Dana, 2018; Treleaven, 2018).

Key elements of trauma-informed breathwork include:

• Safety First: Above all, practitioners prioritize creating a predictable environment where clients feel physically and emotionally safe. This may involve clear explanations of the process, gentle pacing, and providing a space free from distractions.

• Building a Felt Sense of Safety: Trauma-informed breathwork facilitators often start with simple, grounding techniques aimed at helping clients build a felt sense of safety in their bodies. This could include mindful breaths focused on the present moment or techniques that emphasize noticing physical sensations.

• The Power of Choice: Empowering clients with options and variations is essential for maintaining bodily autonomy and control. Offering a variety of breathing techniques, allowing clients to modify the pace or intensity, and respecting their right to pause or stop at any time reinforces a sense of agency (Dana, 2018).

• Collaboration over Prescription: Trauma-informed breathwork involves a collaborative partnership with clients. Practitioners work with individuals to identify techniques that feel safe and regulating, rather than imposing a one-size-fits-all approach.

By integrating these principles, trauma-informed breathwork can offer a space for gradual exploration and nervous system regulation, supporting individuals with trauma histories on their healing journey.

Adaptations for Trauma Responses in Mindfulness Practices

Traditional mindfulness practices, which often ask individuals to focus on internal sensations and emotions, can be overwhelming or even destabilizing for those with trauma histories (Treleaven, 2018). Here are some crucial adaptations to make these practices more accessible and trauma-sensitive:

Grounding Techniques:

Helping clients establish a sense of presence in their bodies and the immediate environment is often a necessary first step. This might include:

• Body Scans: Guiding clients to gently bring attention to different parts of their body without judgment or pressure to change sensations.

• 5 Senses Exercise: Focusing on noticing sights, sounds, smells, tastes, or tactile sensations in the present moment.

• Anchoring Objects: Allowing clients to hold a comforting object (smooth stone, soft blanket) as a physical reminder of safety.

Choice and Agency:

It's essential to provide options and empower clients to maintain control over their practice. This could involve:

• Open vs. Closed Eyes: Allowing clients to choose whether to practice with eyes open or closed.

• Pace and Duration: Starting with very short mindfulness exercises (even just 1-2 minutes) and gradually increasing as tolerated.

• Adjustments: Encouraging clients to adjust their posture, shift their focus, or pause the practice if needed.

Safe and Supportive Environment:

Creating a sense of safety is paramount. This includes:

• Calm and Predictable Space: Minimizing distractions and providing comfortable seating options.

• Gentle Language: Using non-judgmental cues and avoiding language that could be triggering (like "let go" or "stay with the sensation").

• Validation and Normalization: Acknowledging that strong emotions or discomfort might arise, and reassuring clients that all experiences are valid.

Important Note: Even with adaptations, some individuals with significant trauma histories may benefit more from preparatory practices focused on stabilization and nervous system regulation before engaging in traditional mindfulness techniques.

Know Your Limits

While trauma-informed breathwork can be a valuable supportive tool, it's crucial for facilitators to recognize their scope of practice. Breathwork is not a substitute for trauma-specific therapy provided by qualified mental health professionals. Understanding when to refer clients out for additional support is essential for ensuring their safety and well-being.

Here are some signs that might indicate a need for referral to a trauma therapist:

• Intense Reactions: If a client experiences significant overwhelm, flashbacks, extreme dissociation, or panic responses during or after breathwork sessions, this signals a need for specialized care.

• Dysregulation Outside of Sessions: If a client reports increasing difficulties with emotional regulation, sleep disturbances, intrusive memories, or other significant changes in functioning outside of sessions, a referral is warranted.

• Limited Progress within Breathwork: If a client seems stuck despite a trauma-informed approach, or the primary focus of their work needs to shift towards processing the traumatic experience itself, referral to a therapist can provide the necessary tools.

• Request for Additional Support: Respect a client's desire for deeper therapeutic work. If they express interest in trauma-specific therapy, providing referrals is an act of support.

Building a network of mental health professionals allows for a collaborative approach when working with trauma survivors. Open communication between a breathwork facilitator and therapist can enhance a client's overall care, ensuring that practices are supportive and aligned with their therapeutic goals.

Remember: As breathwork facilitators, our role is to offer a safe space for exploration and nervous system regulation within our scope. Knowing when to seek additional expertise is a sign of professionalism and a commitment to our clients' well-being.

Conclusion: The Importance of Trauma-Informed Practice

Understanding trauma responses in adults is not only crucial for breathwork facilitators but for all those in the wellness field. When we recognize the ways in which trauma can impact the nervous system, behavior, and overall well-being, we become better equipped to offer compassionate and effective support. By fostering trauma-informed practices, we move beyond simply managing symptoms towards creating spaces where true healing and resilience can flourish.

A trauma-informed approach prioritizes safety, choice, and collaboration. This empowers individuals, especially those with trauma histories, to feel more grounded, reconnected to their bodies, and in greater control of their healing journey. While breathwork itself may not resolve the underlying trauma, a trauma-informed practice can play a significant role in supporting nervous system regulation, building a sense of felt safety, and fostering the inner resources needed for long-term well-being.

References

American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders (5th ed.). https://doi.org/10.1176/appi.books.9780890425596

Dana, D. A. (2018). The Polyvagal Theory in Therapy: Engaging the Rhythm of Regulation. W.W. Norton & Company.

Felitti, V. J., Anda, R. F., Nordenberg, D., Williamson, D. F., Spitz, A. M., Edwards, V., Koss, M. P., & Marks, J. S. (1998). Relationship of childhood abuse and household dysfunction to many of the leading causes of death in adults. American Journal of Preventive Medicine, 14(4), 245–258. https://doi.org/10.1016/S0749-3797(98)00017-8

Levine, P. (1997). Waking the Tiger: Healing Trauma. North Atlantic Books.

Porges, S. W. (2011). The Polyvagal Theory: Neurophysiological foundations of emotions, attachment, communication, and self-regulation. W.W. Norton & Company.

Sapolsky, R. M. (2004). Why Zebras Don't Get Ulcers. Henry Holt and Company.

Treleaven, D. A. (2018). Trauma-Sensitive Mindfulness: Practices for Safe and Transformative Healing. W.W. Norton & Company.

Van der Kolk, B. A. (2014). The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma. Viking Books.

Walker, P. (2013). Complex PTSD: From Surviving to Thriving. Azure Coyote Books.