The Brain, Trauma, and Movement: A Path to Healing
Understanding how our bodies respond to stress and trauma can transform our approach to healing. Recent research reveals a powerful connection between forward movement, lateral eye movement and our nervous system's ability to process and recover from challenging experiences.
The Science Behind Stress Response
Our brain's primary function is survival. When faced with perceived threats, the amygdala—our internal alarm system—activates our stress response, leading to three potential reactions:
Fight: Confronting the threat directly
Flight: Removing ourselves from danger
Freeze: Becoming temporarily immobilized
For many individuals, particularly those who have experienced trauma or chronic stress, this system can become overactive, maintaining a state of high alert even in safe situations.
Movement as Medicine: The Neural Connection
Research has uncovered a fascinating relationship between forward movement, lateral eye movement and fear suppression. When we move forward, particularly while walking, our brain receives powerful signals of safety and progress through two key mechanisms:
Optic Flow: The natural side-to-side movement of our eyes during forward motion
Dopamine Release: The activation of our reward system, reinforcing feelings of safety and achievement
This biological response explains why activities like walking can significantly reduce stress and anxiety. It's not just exercise—it's your nervous system's natural reset button.
Understanding Dysautonomia: When Your Nervous System Needs Support
Dysautonomia occurs when the autonomic nervous system—responsible for balancing our stress response—becomes dysregulated. This condition can manifest through several symptoms:
Persistent dizziness, especially during position changes
Unexplained fatigue
Heightened stress responses
Irregular temperature regulation
Visual sensitivity
For individuals with dysautonomia, the relationship between movement and nervous system regulation becomes particularly crucial, though initially challenging.
Practical Strategies for Nervous System Regulation
1. Walking with Purpose
Maintain an upright posture
Keep your gaze forward at the horizon, allowing natural eye movement
Choose a comfortable pace that allows steady nasal only breathing
2. Visual Integration Exercises
Practice gentle side-to-side eye movements while keeping your head still
Perform these movements daily for 30-60 seconds, repeat 2-3 times, taking rest periods if strain on the eye starts to build too much.
Consider combining these drills with mild stress exposure like while doing light cardio, sitting in the sauna or cold tub for gradual desensitization
3. Forward-Motion Activities
Swimming
Cycling
Rowing
Hiking
4. Balance Training
Practice heel-to-toe walking
Incorporate gentle head rotation during single-leg balance exercises
Start with support nearby if needed
The Path Forward
Recovery from trauma or nervous system dysfunction is possible. Remember these key principles:
Movement is a powerful tool for healing
Your nervous system can adapt and change
Small, consistent steps forward create lasting change
Progress doesn't require intense exercise—gentle, intentional movement is often more effective
Professional Support
If you experience persistent stress sensitivity, symptoms of dysautonomia, or chronic fatigue with no real breakthroughs, consider taking a different approach! Talk to Dr. Dom about these issues that you may not have thought relevant and he can provide personalized strategies based on your specific needs and circumstances.
Through understanding and applying these principles of movement and nervous system regulation, you can begin to reset your stress response and move toward improved well-being—one step at a time.