How Exercise and Self Defense Can Help Heal Your Trauma

The POWER of Movement

Surviving trauma is a journey, and for many, the body carries as many scars as the mind. 

Fitness and exercise have played a major part in helping me to overcome the scars of my past. It has helped reshape my confidence, show me my strength and true capabilities, and give me a peaceful outlet that I can use anytime I want.  

Moving my body just feels good. 

As I continuously study methods of healing, I’m amazed at how little literature there is out there about the positive effects of movement on trauma recovery.

One of the most overlooked methods for healing that ANYONE can do (without an investment, transportation, coach, or even equipment) is physical activity. 

Today I want to dive into that to give you a resource that you might not have considered. 

Movement is more than just exercise; it is a gateway to reclaiming control, reducing stress, and rebuilding confidence.

Physical Activity and Trauma Healing

Research shows that regular exercise can significantly alleviate the symptoms of post-traumatic stress disorder (PTSD) and anxiety. When you engage in movement, your body releases those lovely hormones we know as endorphins—natural mood boosters that help regulate stress and emotions. Cardio activities, such as boxing, running, and dance-based workouts, have been linked to lower cortisol levels and increased feelings of well-being in trauma survivors.

TRY THIS:

The next time you’re feeling bad or out of luck - stand up and dance for 60 seconds.

(Email me your results! I’d love to share your story with our readers.) 

This alone will help increase your mood and bring a smile to your face that shakes off some of that bad mood.

Trauma creates a disconnection between the body and mind. You have to intentionally put practices in place to heal this. Practices like yoga and martial arts help individuals reestablish a sense of presence and awareness. By learning to move with intention, survivors can regain trust in their own bodies and break the cycle of fear and hypervigilance.

Self-Defense is Self-Empowerment

As a competitive boxer, I cannot touch on the value of healing and movement without some information on self-defense and its massive benefits to women. I began boxing to give myself an active way to cope with trauma. I had no idea it would transform me the way that it did. 

Learning self-defense is an extremely powerful outlet for trauma survivors, especially those who have experienced physical or emotional abuse. It provides a sense of personal power that you can practice at any time of the day. There is a strength, rhythm, and flow to boxing and martial arts that’s almost like dancing! Once you learn it, it takes your mind to another place as you practice. You’ll see your strength, confidence, and capabilities in motion!

This is exhilarating, fun, and healing. 

Studies show that women who participate in self-defense programs have higher levels of confidence and reduced levels of fear. I can attest to this! Mastering these techniques (Muay Thai, Boxing, Jui-Jitsu, Kickboxing, or the like) fosters mental resilience, reinforcing the understanding that you are not helpless but capable of defending yourself if needed.

This psychological shift can be life-changing, allowing survivors to move forward with greater assurance and strength. 

Taking the First Step

Starting a new fitness or self-defense journey can feel overwhelming, but the key is to find a supportive community or way to practice that feels right for you. Programs designed for trauma survivors offer a safe space to explore movement at a comfortable pace, whether through structured classes, one-on-one coaching, or virtual sessions.

Committing to physical empowerment can be a pivotal step in the healing process.

Healing is not linear, but movement can be a powerful tool for reclaiming your control, self-worth, and emotional strength. Whether through boxing, yoga, or self-defense, every step taken is a step toward empowerment.