Moving Toward Wholeness: The Healing Power of Exercise and Animals After Trauma
By Nicole Schwartz, Trauma-Informed Recovery Coach
Trauma leaves an imprint not just on the mind but on the body. For many survivors, the body no longer feels like a safe place to live. Emotional distress can manifest physically through hypervigilance, fatigue, dissociation, chronic tension, and other symptoms. The nervous system often remains in a prolonged state of fight, flight, or freeze. While traditional talk therapy is essential, healing is often most powerful when we include the body in the process. Two often underestimated yet deeply transformative tools for trauma recovery are movement and connection—specifically, through intentional exercise and animal companionship. When combined, they create a compassionate, embodied path toward healing that supports both emotional release and physical regulation. These approaches offer more than symptom relief; they offer survivors a doorway back to presence, safety, and trust—in themselves, and in the world around them.
The Body Remembers—And It Deserves to Heal
Trauma is not just remembered; it is relived. Survivors often carry the imprint of trauma in their muscles, breath, posture, and nervous system patterns. This is why trauma recovery cannot happen through cognitive insight alone. We must find ways to safely reconnect to the body—to move through what was frozen, to release what was held, and to feel what was once shut down.
When we experience trauma, especially if it’s chronic or relational, the body may respond by shutting down in order to protect itself. Over time, this defense can lead to a deep disconnection. Survivors might experience numbness, shame, or even hatred toward their bodies. Rebuilding that connection takes patience, presence, and compassion. This is where movement and animals come in—not as quick fixes, but as deeply supportive companions on the path to healing.
When survivors begin to reconnect with their bodies, they often uncover emotions that were once buried—grief, anger, fear, and even hope. This process can feel overwhelming, but it is also profoundly liberating. The body becomes a canvas for reclaiming autonomy, a space to express what couldn’t be spoken. Movement becomes a language, and touch—whether through self-soothing practices or contact with animals—becomes a way to say, “I am here. I am safe now.” Trauma-informed bodywork, somatic therapy, and other gentle interventions help survivors re-inhabit themselves with care. Healing the body is not separate from healing the mind; it is the bridge that connects past pain with present safety and future possibility.
Movement as Medicine: Reclaiming the Body After Trauma
Intentional movement, when done gently and mindfully, can become a form of trauma healing. We're not talking about punishing fitness routines or rigid weight-loss plans. Instead, this is about creating space to feel safe in the body again, to experience movement as a source of freedom and self-trust.
Trauma can make a person feel stuck—literally and emotionally. Movement helps restore flow, offering survivors a sense of agency. Practices like walking, yoga, swimming, stretching, tai chi, and dance can activate the parasympathetic nervous system, calming the body and reducing symptoms of anxiety and hyperarousal. These activities help survivors feel more in control of their bodies, rather than controlled by them.
Physical activity also stimulates the release of endorphins and other mood-regulating neurotransmitters. This is especially helpful for those experiencing trauma-related depression or chronic anxiety. When done in safe, supportive environments, exercise can increase emotional resilience and reduce dissociation.
Some survivors may find grounding in strength-based activities, such as lifting light weights or engaging in bodyweight exercises that reinforce their physical capabilities. Others might benefit from nature-based movement—like hiking or walking barefoot on grass—which can further enhance the sense of connection to the earth and self.
But most importantly, exercise helps survivors feel. And for many, especially those who have disconnected from their bodies to survive, that is the first step toward healing. For some, it might be the first time they feel present in their body without fear. For others, it might be the first time they experience movement as a source of joy rather than punishment. These moments are small revolutions—tiny steps toward rebuilding trust with the self. Every stretch, breath, and step taken with intention is a declaration: I am worthy of healing. I deserve to feel safe in my own skin.
Healing with Paws, Presence, and Unspoken Love
Animals have a profound ability to reach us where words cannot. They offer nonverbal, attuned presence—meeting us with calm, consistency, and unconditional acceptance. For trauma survivors, who may struggle with trust or human connection, animals can serve as bridges to safety and relational healing.
Whether it’s the gentle nuzzle of a dog, the grounding weight of a cat on your lap, or the rhythmic grooming of a horse, these moments provide more than comfort. They help regulate the nervous system, lower stress hormones, and promote feelings of safety and belonging.
Animal-assisted interventions have been shown to:
• Reduce heart rate and blood pressure
• Increase oxytocin (the bonding hormone)
• Support emotional regulation
• Improve mood and decrease isolation
• Offer companionship without judgment or demand
• Encourage routine and responsibility, which can build self-efficacy
• Help re-establish a sense of safety in physical closeness
• Reinforce mindful presence through tactile interaction and shared movement
These experiences provide survivors with a renewed sense of connection. For individuals who have experienced relational trauma, animals’ model secure attachment. They show that relationships can be safe, consistent, and healing. The presence of an animal can also support the development of self-regulation skills by anchoring survivors in the present moment.
Beyond their calming presence, animals can help survivors rebuild a sense of identity that was fragmented by trauma. Their reliable companionship can foster a daily rhythm, offering moments of predictability in a life that may otherwise feel chaotic. These relationships allow survivors to safely practice emotional attunement, boundaries, and caregiving—skills that may have been compromised due to earlier experiences of harm.
In some cases, survivors report that their first true experience of unconditional love and trust came from an animal. These moments can become milestones in recovery, anchoring individuals in a reality where connection is no longer dangerous but deeply healing. Animals remind us that we can be seen and accepted without needing to perform, explain, or prove our worth. That kind of presence is a powerful medicine.
The Gentle Power of Movement and Animal Connection
While each of these tools is powerful on their own, combining them offers a multi-layered, holistic approach to healing. Imagine walking along a quiet trail with a dog beside you or doing a gentle yoga flow while your pet rests nearby. Picture the steady rhythm of brushing a horse, your breath gradually syncing with its calm presence.
These moments blend regulation with connection. They help survivors build self-trust, experience embodied safety, and begin to repair the inner disconnection trauma creates. The synergy of movement and animal presence can anchor survivors in the here and now, making healing not just possible, but tangible. They are reminders that we can be present in our bodies and also feel safe in relationships—something trauma often teaches us is not possible.
Case Illustration: Reclaiming Safety Through Movement and Connection
To understand how exercise and animals can support trauma healing, consider the story of Jasmine (name changed for confidentiality).
Jasmine was in her early thirties when she began experiencing persistent anxiety, nightmares, and a deep sense of emotional disconnection. Years earlier, she had endured a series of traumatic experiences that left her feeling powerless and unsafe in her own skin. Though she had worked with therapists before, something still felt stuck—like her body was holding onto the trauma long after her mind had processed it.
She described feeling numb, dissociated, and hyper-aware of her surroundings. She avoided situations that reminded her of her trauma, and over time, her world became smaller. “I’m surviving,” she told her therapist, “but I’m not living.”
At her therapist’s gentle suggestion, Jasmine began incorporating short walks into her week—just ten minutes at first, accompanied by her rescue dog, Luna. At first, she felt awkward and self-conscious, but Luna’s calm presence made it easier to stay in the moment. Jasmine started to notice the sound of her feet on gravel, the feeling of the sun on her skin, the rhythm of her breath matching Luna’s relaxed pace.
Those walks eventually turned into a ritual. On days when talking felt too hard, walking felt doable. Luna didn’t ask questions, she just walked beside her, steady and present.
Jasmine also began exploring yoga at home, using short, trauma-informed videos that encouraged her to listen to her body rather than force movement. Over time, she started to feel a sense of agency return. Her body was no longer the enemy. It became a place of breath, grounding, and even peace.
Through movement and animal companionship, Jasmine found a new way to heal. It wasn’t about forgetting what had happened, it was about reclaiming what was hers: her breath, her body, her sense of safety.
Working with the Nervous System, Not Against It
Both exercise and animal interaction support the body’s ability to regulate itself. For individuals with trauma histories, this is critical. Traditional wellness advice often overlooks how triggering it can be to “just start exercising” or “go be around people.”
Trauma-informed movement respects where the body is at. It allows space for rest. It welcomes slow, intentional engagement rather than performance. Similarly, therapeutic animal interactions happen at the survivor's pace, fostering autonomy and choice.
Healing must work with the nervous system, not against it. Survivors need to know they are in control—of their environment, their pace, and their responses. The goal isn’t to push through discomfort, but to build safety slowly and with self-compassion. And when survivors are met with patience—by themselves, their providers, or a companion animal—they begin to rewrite the story their body has been holding onto. The nervous system doesn't heal through pressure; it heals through permission. Permission to rest. Permission to feel. Permission to move forward at a pace that honors survival while opening space for thriving. This is what it means to work with the body—not to override its signals, but to finally listen.
Gentle Practices to Reconnect with Your Body and Breath
You don't need to join a gym or sign up for equine therapy to start reaping the benefits. Here are some gentle, accessible ways to explore this kind of healing:
• Go on a short walk with your pet (or a friend’s pet). Let your breath and your pace sync with theirs.
• Try stretching or gentle yoga at home, focusing on how your body feels rather than how it looks.
• Sit quietly with an animal, noticing how their presence shifts your breathing or emotions.
• Dance to one song a day in a way that feels expressive or freeing.
• Spend time outdoors, noticing the sensations in your body as you move through space.
• Use grounding tools during movement, like holding a weighted object or listening to a calming playlist.
The key is consistency and kindness. The more we offer ourselves gentle opportunities to feel safe and connected, the more the nervous system learns that the body can be a safe place to be.With time, these simple practices can lay the groundwork for deeper healing. Each moment of mindful movement or presence with an animal becomes a brick in the foundation of a safer, more connected life—one where the body is no longer a battleground, but a sanctuary.
You Are Worthy of Healing
Trauma can steal so much from us—our sense of safety, our trust in connection, our ability to feel joy in our bodies. But healing is always possible. Movement and animals remind us that we don't need to fight our way back to wholeness. We can move there slowly and gently, supported by breath, by rhythm, by love.
If you are on a trauma recovery journey, know this: you are not broken. You are healing in ways the world may not always see. And every step, every breath, every moment of connection counts.
Let this be your gentle reminder: You are allowed to heal at your own pace. You are allowed to seek out softness, stillness, and safety. You do not need to have all the answers to begin. Your breath is enough. Your presence is enough. You are enough.
So move. Even if it's slow. Connect. Even if it’s with a paw instead of a hand. Let your healing be as unique as your story—imperfect, sacred, and real.
You are worthy of a life that feels good to live. Let this be the invitation to come home to yourself.
Nicole Schwartz, Trauma-Informed Recovery Coach at The Kraft Group, helps individuals navigate the long-term effects of trauma. She provides trauma-sensitive guidance to help survivors develop emotional regulation skills, build resilience, and regain a sense of stability in their healing journey. Nicole is committed to fostering a compassionate and empowering space where survivors feel validated, understood, and supported as they work toward recovery.
Meet Ozzie:
Here at The Kraft Group, we have a therapy dog named Ozzie, who brings comfort, emotional support, and plenty of tail wags to our clients—helping to ease anxiety, create a calming atmosphere, and brighten everyone’s day with his gentle presence.