Post-Traumatic Stress Disorder (PTSD): Healing from Trauma Effectively

What is PTSD, and How Does it affect the Mind and Body?

Post-Traumatic Stress Disorder (PTSD) is a psychiatric or mental health disorder that develops after experiencing or witnessing a traumatic event.

People with strong social support networks are less prone to developing PTSD following a traumatic event, whereas those who experience isolation or lack supportive relationships are at higher risk of developing PTSD.

PTSD is relatively less common, though about 70% of the population experiences some form of traumatic event during their lifetime, only a minority, about 4%, develop PTSD.

Understanding PTSD Beyond the Stereotypes

What’s the first thing that pops into your mind when you hear the word PTSD? Probably war veterans, right? PTSD is common among those who have worked in the military, seen combat, or been exposed to life-threatening experiences.

However, PTSD isn’t just for combat veterans – if you’ve experienced or witnessed childhood abuse, emotional abuse, severe physical injury like in an accident, sexual assault, natural disasters, or prolonged grief caused by the loss of someone close to you, you may develop PTSD later on in life.

Common Symptoms of PTSD 

Have you ever been curious about what PTSD feels or looks like? These are the symptoms:

• Intrusive thoughts and memories of the trauma which won’t go away. 
• Recurrent nightmares about the traumatic event. 
• Flashbacks, or sensations of feeling like you’re re-experiencing the event, are often associated with vivid images, smells or sounds. 
• Avoidance of people, thoughts, or other triggers related to the trauma. 
• Persistent sadness and depression. 
• Difficulty falling or staying asleep. 
• Hypervigilance or being overly alert and constantly on the lookout for danger. 
• Feeling overly alarmed and scared with loud noises. 
• Being angry and irritable. 
• Self-destructive behaviour and suicidal thoughts. 

Chronic Outcomes of Untreated PTSD 

What happens if PTSD lingers in the shadows, untreated? It doesn’t just haunt the mind – it starts affecting your body, too. 

• Chronic PTSD throws off the gut-brain axis, resulting in digestive issues and mood changes.
• Long-term stress and anxiety alter hormone states, particularly cortisol (a stress hormone), which affects sleep and causes high blood pressure. 
• Persistent trauma depletes the immune system, increasing your risk of getting infections.
• When you’re constantly “on alert” and living in a state of stress, your body’s energy decreases, causing a continuous sense of fatigue.

The Science of Trauma: What Happens in the Brain and Body

What really goes on inside you when you experience something distressing? Why does trauma mess with both your mind and body? Here’s what science has to say.

Trauma and the Nervous System

• When you experience a traumatic event, the body activates the fight-or-flight response, triggering the release of stress hormones like cortisol and adrenaline.
• The amygdala, the brain region responsible for processing emotions, becomes altered structurally and functionally or may become hyperactive or “stuck” in a state of increased alertness.
• The hippocampus, a brain structure involved in memory formation, may become reduced in volume or functionally impaired, resulting in an inability to remember details of traumatic events or form new memories.
• Traumatic events make the vagus nerve hyperactive, resulting in anxiety and mood changes. It may also cause a “freeze response”, where the body becomes immobilised when facing a threat or danger.

Why Does Your Body Remember Trauma?

Your body is designed to remember trauma as a response to protect the body from perceived threats after the traumatic event.

When your cells don’t fully recover from a stressful event, they retain the “memory” of a past event (cellular memory) even if the stress factor no longer exists.

The body can store trauma in different ways, as muscle tension, physical pain, digestive issues, changes in heart rate, or changes in the functioning of the organs. This is called “body memories”.

A healing method called somatic therapy or body-based therapy is important for healing PTSD, as it addresses these physical manifestations or after-effects of trauma.

Ayurvedic Understanding of Trauma and PTSD

Vata Imbalance and Trauma

According to Ayurveda, trauma, whether physical or mental, causes an increase in Vata Dosha.

When Vata is imbalanced, it can cause instability of thoughts, excessive fear, anxiety, sleep disturbances, and even physical symptoms like dryness of body parts, fatigue, and body aches.

Read more about Balancing Vata Dosha: Ayurvedic Vata Diet.

Ama (Toxins) Caused by Emotions

Just as food is digested by the Agni (digestive fire), we also “digest” emotions and experiences through a form of Agni that functions at the level of the mind.

If emotions are not properly processed – like suppressed grief, unaddressed fear, or unexpressed anger – they create mental or emotional Ama (toxins), just as poorly digested food produces physical Ama in the gut.

These emotional Ama or toxins disturb the channels of the mind (Manovaha Srotas), leading to emotional imbalance, sleep issues, and even physical health problems.

The Goal of Ayurvedic Trauma Healing

According to Ayurvedic principles, mental well-being is compromised by an increase in the mind’s Doshas, Rajas and Tamas, together with a simultaneous decrease in the mind’s inner clarity, or balance, Sattva. 

Sattva represents clarity, peace, harmony, and emotional stability. 

Rajas embodies restlessness, agitation, and out-of-control emotional energy. 

Tamas means heaviness, dullness, and emotional numbness. 

Ayurvedic trauma healing emphasises restoring mental balance by strengthening Sattva and reducing Rajas and Tamas.

Holistic Healing Tools for PTSD Recovery

Holistic methods such as Ayurveda, Yoga, meditation, and breathwork are naturally supportive options that can feel calming and more comfortable for many individuals. For those with PTSD, this less intense path provides relief compared to more traditional options.

Grounding Ayurvedic Routines (Dinacharya)

Here are some powerful yet simple habits you can include in your daily routine to gently support PTSD recovery, calm your mind, and bring back balance.

• A warm oil self-massage before a bath calms the nervous system and addresses Vata aggravation.
• Eating light, warm, nourishing meals can balance your digestion and emotions.
• Going to bed early helps with recovery and emotional regulation.
• Taking part in activities that support relaxation, such as spending time outside, drinking a warm cup of herbal tea, and light journaling, will assist you with relaxing and unwinding.
• Stick to a regular time schedule for waking up, eating, doing your activities, and bedtime. Creating a rhythm contributes to a sense of resilience and inner balance.

Ayurvedic Herbs for Nervous System Support

Here are the best and most widely used Ayurvedic herbs in preventing and treating mental health issues:

• Indian Ginseng (Ashwagandha) prevents short and long-term memory impairments induced by PTSD.
• Indian Pennywort (Brahmi) have anxiolytic (anti-anxiety) effects and improves cognitive functions.
• Indian Spikenard (Jatamansi) possesses anti-anxiety, antidepressant, and sedative effects and is useful in preventing and treating PTSD.
• Morning Glory (Shankhpushpi) is beneficial for managing psychological symptoms of PTSD, such as anxiety, depression, and sleep disturbances.

How can you include these herbs in your diet?

• You can prepare herbal teas using these herbs for gentle daily support in calming the mind and supporting digestion.
• If you lead a busy life and require a more convenient option for long-term management of PTSD, then go for supplement tablets or capsules.
• These herbs are also used to prepare medicated Ayurvedic oils and ghee for internal use. These formulations are best for nourishing the brain and can be used under the guidance of an Ayurvedic practitioner.

Healing Foods for Trauma Support

When you’re healing from trauma, food is medicine – not just for your body, but for your mind, too. Ayurveda recommends foods that are:

• Warm
• Nourishing
• Light to digest
• Naturally sweet
• Well prepared or cooked.

Some examples of such foods are warm milk, well-cooked rice, soups, ghee, and steamed vegetables.

Read more - The Secrets to Trauma Healing: Psychotherapy for Mental Health through Ayurveda.

Trauma-Informed Yoga and Breathwork

Standard Yoga emphasises flexibility, strength, or fitness, but Yoga for PTSD is not about that; it is about creating safety, choice, and body awareness. 

Likewise, trauma-informed breathwork (Pranayama) includes gentle breathing exercises without any forceful breath control. 

Together, these methods create a calm sensation and inner balance, which are necessary for healing from PTSD.

How is Trauma-Sensitive Yoga Different?

• Focuses on slow, simple, and grounding movements.
• Nothing is forced – you have a choice in every posture.
• Avoids trigger language and hands-on adjustments.
• Gives you the space to feel what’s happening inside the body.

Yoga Practices that Support PTSD Healing

Here are some specific Yoga poses to manage trauma-related symptoms:

• Child’s Pose (Balasana)
• Legs Up the Wall (Viparita Karani)
• Corpse Pose (Shavasana)
• Seated Twist (Ardha Matsyendrasana)
• Cat Cow Pose (Marjaryasana – Bitilasana)
• Supported Forward Bend

Breathwork for Nervous System Regulation

Controlled, mindful breathing techniques can also help nervous system regulation in those with PTSD.

Diaphragmatic Breathing:

• This breathing technique has been proven to lower cortisol levels, helping people shift out of the stress mode into a sense of calmness.

Alternate Nostril Breathing (Nadi Shodhana):

• This breathing technique reduces anxiety and promotes relaxation.

Humming Bee Breath (Bhramari Pranayama):

• This breathing technique is an effective stress-buster, increases focus and attention, and improves the quality of life of PTSD patients.

The Role of Smriti Meditation in Trauma Healing

Smriti meditation is a guided meditation process that includes practising presence with one’s own thoughts and bodily sensations without judgment. 

For people healing from PTSD, this form of meditation teaches a sense of safe, inner space to process current thoughts and emotions, move through them, and slowly develop feelings of self-control and self-love. 

This type of meditation helps a person return to their traumatic memories in a gentle and safe way, to process and feel the experience and emotions with kindness and compassion without re-traumatising themselves. 

How can Smriti Meditation become part of your healing? 

This technique is best practised under the guidance of a trained therapist. As it may bring up deep and intense emotions or memories, it should only be attempted when your nervous system feels grounded and you’re emotionally safe and ready to face it.

When to Get Professional Help

Holistic treatments like Ayurveda and Yoga have their place in the treatment of PTSD, but PTSD is multifaceted and generally benefits from an array of therapies, including trauma therapy approaches and, at times, medication, in addition to holistic treatments. 

Ayurveda should not be viewed as a replacement for trauma therapies, such as psychotherapy, cognitive behavioural therapy, or Eye Movement Desensitisation and Reprocessing (EMDR), but is beneficial for augmenting your treatment by strengthening your nervous system, digestion, sleep and emotional processing. 

Signs You Need to Reach Out for Support

Here are some general signs to look for which indicate you need deeper support for PTSD:

• Distancing yourself from people, places, or events that may remind you of your trauma.
• Flashbacks of your trauma experience. Consistent nightmares that disrupt sleep.
• Dissociation from your loved ones. 
• Constant alertness to surroundings, anxiety, or being easily startled. 
• Behaviours of self-harm or suicidal thoughts. 
• Frequent panic attacks. 
• Increased use of substances like alcohol and drugs to cope.

The Bottom Line

Healing from PTSD is not about hiding from or forgetting the traumatic experience that left you scarred – it’s about finding safety and reclaiming your confidence and peace, and also knowing, deep down, that it’s not your fault you had to go through this.

At Nirva, trauma-informed care means we see you, not just your symptoms, and we’re here to support you with safety and a deep respect for everything you’ve been through. You’ll receive expert guidance and one-on-one sessions with compassionate Ayurveda and Yoga experts as you begin to reclaim your strength and balance.

If you’re ready to take the first step, you can book a free consultation – we’re here when you’re ready.