When the Body Holds On: Releasing Chronic Muscle Tension caused by Trauma or Neurodivergence
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Body armoring is the term used to describe the chronic tension and rigidity the body develops as a protective response to trauma, stress, or overwhelming emotions. In these patterns, the body is literally protecting the person; tightening muscles, restricting breath, and holding posture as if to shield against danger. Over time, this guarding can become so ingrained that it blocks both physical ease and emotional expression. In this blog, we’ll explore how body armoring shows up in everyday life and highlight four powerful somatic practices that can help release these protective layers, restore safety, and reconnect you with a more open, resilient self.
Examples of Body Armoring:
Body armoring can look different from person to person. Common examples include:
Frozen Facial Expressions – hiding true emotions
Tight Abdomen – protecting emotional vulnerability in the gut
Hunched Shoulders – shielding yourself or emotionally withdrawing
Pelvic Tension – shame, trauma, or discomfort with intimacy
Tense Shoulders & Neck – “carrying” emotional burdens
Restricted Breathing in Chest – suppressed emotion and anxiety
Rigid Posture / Stiff Back – protecting against judgment or vulnerability
Tight Glutes or Thighs – guarding against instability or insecurity
Held or Shallow Breath – guarding against overwhelm or trauma
Tight Jaw / Teeth Grinding – anger, frustration, or control
These patterns often develop quietly and remain unnoticed until physical discomfort or emotional disconnect becomes overwhelming. What Is Body Armoring?
Body armoring is the chronic tension and rigidity the body develops as a way of protecting itself from trauma, stress, or overwhelming emotions.
When experiences feel too painful or unsafe to process, the nervous system responds by tightening muscles, restricting breath, or stiffening posture — literally creating a physical “armor” to shield the person. This armor can feel like invisible plates layered across the body, guarding against vulnerability but also limiting freedom. While this protective response may help in the moment, over time it can block emotional expression, restrict movement, and contribute to chronic discomfort. Recognizing body armoring is the first step toward gently releasing it and restoring a sense of safety, openness, and ease.
What is Bracing Reflex? The bracing reflex is the body’s automatic tightening response to perceived danger, pain, or trauma. It’s a protective mechanism where muscles contract and posture stiffens, preparing the body to guard against impact or overwhelm.
How the Bracing Reflex Works
Protective Response: When the nervous system senses threat, the body instinctively “braces” — tightening muscles, holding breath, or stiffening posture.
Fight‑Flight‑Freeze Link: It’s part of the sympathetic nervous system’s survival response, designed to shield the body from harm.
Trauma Connection: After trauma, the nervous system can become hypersensitive, causing the body to brace even in safe situations.
Somatic Patterns: This reflex can show up as rigid shoulders, shallow breathing, clenched jaw, or resistance to touch — often without conscious awareness.
Why It Matters
Short‑term: Bracing can protect against injury or emotional overwhelm.
Long‑term: If the reflex doesn’t release, it can evolve into chronic tension or body armoring, leading to pain, restricted movement, and emotional disconnect.
Healing: Somatic therapies (like Hanna Somatics, breathwork, or trauma‑informed yoga) help retrain the nervous system to recognize safety and soften the reflex.
In short, the bracing reflex is the body’s way of saying “brace for impact,” even when the impact may no longer be there. Healing involves teaching the body: “You are safe now — it’s okay to let go.”
What Causes Body Armoring and Chronic Tension?
Several factors can cause muscle guarding, especially when related to emotional trauma or neurodivergence:
Emotional trauma: Experiences such as abuse, neglect, or significant stress can trigger the nervous system to protect the body by tightening muscles. This response may persist long after the traumatic event.
Unprocessed emotions from childhood/young adulthood: When emotions such as fear, anger, or grief are suppressed rather than processed, the nervous system often remains in a heightened state of vigilance. This can trigger chronic muscle tension or guarding as the body’s way of “holding in” emotional discomfort and preparing for perceived threat.
Neurodivergence: Conditions like autism, ADHD, or sensory processing disorder can cause heightened sensitivity to stimuli. The body may respond by tensing muscles to manage overwhelming sensations or anxiety.
Chronic stress: Ongoing stress keeps the body in a state of tension, leading to muscle guarding as a way to brace against perceived threats.
Poor posture and repetitive strain: These physical factors can contribute to muscle tension, especially when combined with emotional or neurological stress.
Lack of body awareness: When people are disconnected from their bodies, they may not notice or release muscle tension, allowing guarding to become chronic.
Body Armoring is not just a physical issue but a mind-body connection that reflects how the nervous system processes stress and trauma.
Four Effective Ways to Resolve Chronic Muscle Guarding
Addressing chronic muscle guarding requires approaches that focus on both the body and nervous system. Here are three effective methods:
1. Hanna Somatics for Releasing Muscle Tension
Hanna Somatics is a movement practice developed by Thomas Hanna that helps people regain control over their muscles by retraining the nervous system. It uses slow, mindful movements to release involuntary muscle contractions caused by sensory motor amnesia—a condition where the brain forgets how to relax certain muscles. Think of Hanna Somatics like rebooting a computer that’s been stuck in a loop. When muscles stay tense for too long, the brain forgets how to turn them off; almost like a program that keeps running in the background. Through slow, mindful movements, Hanna Somatics “reboots” the nervous system, teaching the brain to notice the tension and release it. This gentle retraining restores natural movement, reduces pain, and helps the body remember how to feel safe and at ease again.
How it works: Hanna Somatics teaches awareness of muscle tension and guides the body through gentle movements that reset the nervous system.
Benefits: It reduces chronic muscle guarding, improves flexibility, and restores natural movement patterns.
Example: A person with tight neck and shoulder muscles from stress can use Hanna Somatics exercises to gradually release tension and regain comfort.
2. SOMATIC EXPERIENCING
This approach works by teaching the body that it is safe enough to let go of protective tension. Instead of forcing relaxation, the client learns to gently notice sensations, acknowledge stored emotions, and then consciously give permission for release. This creates a dialogue between mind and body, allowing guarded muscles and held feelings to soften naturally.
How it helps: This approach works by teaching the body that it is safe enough to let go of protective tension. Instead of forcing relaxation, the client learns to gently notice sensations, acknowledge stored emotions, and then consciously give permission for release. This creates a dialogue between mind and body, allowing guarded muscles and held feelings to soften naturally.
Benefits: Permanent release of tension: Muscles stop bracing once the nervous system feels secure.
Emotional integration: Suppressed feelings can surface and be processed without overwhelm.
Resilience building: Clients learn they can regulate themselves and return to safety at will.
Empowerment: The act of “giving permission” restores agency, shifting from helplessness to choice.
Holistic healing: Both physical and emotional layers are addressed, reducing chronic guarding and stress.
Example: A person with chronic guarding around their lungs that developed after a loved one passed away suddenly, can use this approach to release the muscles around the lungs.
3. RYTHMIC MOVEMENT & EMBODIED SAFETY PRACTICES
How it helps: Rhythmic movement — such as dancing, yoga, swaying, or walking — and bilateral movement that alternates left and right sides of the body are especially calming to the nervous system. They engage both hemispheres of the brain, regulate the stress response, and create a soothing sense of flow and predictability. Over time, these practices build resilience and reconnect clients with a felt sense of openness and ease.
Benefits:
Calms the nervous system: Predictable, repetitive rhythms (like swaying, dancing, or bilateral movement) signal safety to the brain, reducing fight‑or‑flight activation.
Integrates both brain hemispheres: Bilateral movement (alternating left and right sides) supports communication between hemispheres, improving emotional regulation and cognitive flexibility.
Releases stored tension: Gentle, rhythmic motion helps muscles let go of chronic guarding and armoring.
Restores natural breathing: Movement encourages fuller, more relaxed breath, which further down‑regulates stress responses.
Builds resilience: Practicing embodied safety teaches the body it can return to calm after activation, strengthening long‑term regulation.
Enhances emotional expression: Rhythmic movement creates space for emotions to surface and be processed safely.
Improves body awareness: Clients learn to notice subtle sensations, reconnecting with their bodies in a compassionate way.
Boosts mood: Rhythmic practices stimulate endorphins and can foster joy, playfulness, and connection.
Supports trauma healing: By pairing safety cues with movement, the body learns it no longer needs to armor against past threats.
Examples of of Rhythmic & Embodied Practices
Gentle Swaying: Rocking side to side while standing or seated, syncing with slow breath.
Walking with Awareness: Taking mindful steps, noticing the rhythm of left–right movement.
Free‑Form Dancing: Moving to music in a way that feels natural, playful, and expressive.
Bilateral Arm Movements: Alternating arm swings or reaching across the body to engage both sides.
Shaking Practice: Lightly shaking arms, legs, or the whole body to discharge tension.
Grounding Stomps: Gentle rhythmic stomping to connect with the floor and release energy.
Breath‑Linked Stretching: Stretching arms overhead or outward in rhythm with inhaling and exhaling.
Facial Softening Exercises: Alternating gentle smiles and relaxed expressions to release facial armoring.
Pelvic Rocking: Small, rhythmic tilts of the pelvis to ease tension and restore flow.
Hand Tapping: Alternating taps on thighs or chest to create bilateral rhythm and calm the nervous system.
4. HOW YOGA HELPS WITH BODY ARMORING
Yoga can be a powerful tool for releasing body armoring because it calms the nervous system, restores body awareness, and helps discharge stored trauma.
How it helps: Regulates the nervous system: Through breathwork (pranayama) and mindful movement, yoga shifts the body out of fight‑or‑flight and into the parasympathetic “rest‑and‑digest” state, where healing can occur.
Restores body awareness: Trauma and chronic stress often cause disconnection from the body. Yoga gently rebuilds this connection, helping individuals notice tension patterns and soften them.
Supports emotional release: Certain postures (like hip openers or chest‑opening poses) can trigger the release of stored emotions. This is the body letting go of protective armoring.
Improves breath capacity: Shallow breathing is common in those with unresolved trauma. Yogic breathing techniques expand the lungs, reduce anxiety, and create a sense of safety.
Creates embodied safety: The combination of movement, rhythm, and grounding postures teaches the body it no longer needs to guard, fostering resilience and openness.
Benefits: Body armoring is the body’s way of literally protecting the person from perceived danger. Yoga provides a safe, structured way to show the body it is safe now — helping muscles, breath, and posture soften. Over time, this practice can reduce chronic pain, ease emotional suppression, and reconnect individuals with a sense of flow and vitality.
Bringing It All Together
Muscle guarding is a complex response that connects the body and mind. Emotional trauma and neurodivergence can cause the nervous system to hold muscles in chronic tension, leading to discomfort and restricted movement. Understanding this connection opens the door to healing through approaches that focus on nervous system regulation and body awareness.
If you experience chronic muscle tension, exploring these methods can help you regain comfort and freedom in your body. Start with small, mindful movements and breathing exercises, and consider working with a trained Hanna Somatics practitioner to guide your journey toward lasting ease.
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