5 Mind-Body Exercises to Help Reduce Traumatic Stress

Nurses are dedicated to putting others first, often finding joy in supporting those around them. However, this can condition folks to stop listening to their own needs. Left unchecked, a poor mind-body connection can take a toll – particularly when a traumatic event happens on or off the clock.  Nurse and trauma-sensitive yoga facilitator Marie Nutter, BSN, RN, CNOR, highlights the importance of nurturing this connection to support overall resilience and mental health (mnyoga.org).

In her own journey to combat traumatic stress, she’s explored the impact of interoception or lack thereof —when a person loses the ability to accurately notice what is happening within their bodies in the present moment. “This common response to an overwhelming event is our body’s intelligent way of protecting itself in the midst of chaotic times,” she said.

Research has found  that a disrupted mind-body connection is strongly correlated with negative effects on physical, mental, emotional, spiritual, relational, and even financial health throughout life.

Nutter has found success in reconnecting her mind and body and now helps others do the same. Here are her top five exercises to help increase your connection over time:

1. Check-in with Yourself

Before recognizing or processing any stress you may feel throughout the day, start by mentally asking yourself, “Is now a good time to listen to my body?” Being honest with yourself helps set a realistic foundation for success in the rest of the practice.

2. Notice Your Feet on the Floor

Feel free to wiggle your toes. Or lift your heels – maybe one foot at a time, or both feet together.

You might choose to gently move your feet back and forth, side to side, and then find your version of rest. 

Can you begin to notice where you might feel connected back to your body? To this moment? To your work? There’s no right or wrong answer here – only your own experience.

3. Find a Proactive Posture

Whether seated or standing, you’re welcome to lengthen your spine with these tips:

• Imagine the top of your head drawing closer toward the ceiling.
• Center your gaze forward.
• Allow your shoulders to lower away from your ears.
• Shift your shoulders toward the midline of your body to align over your hips.



From here, observe how much or how little time it takes to shift your gaze, your body, your breath, and possibly your perspective in the moment.

4. Mindfully Rest Your Body

For fast-paced workers, “sitting still” may not come easily. Slowing down the pace of your work (when appropriate) can be a realistic approach to mindful rest.

You might choose to find a moment of complete stillness or take a walk while intentionally noticing your feet on the floor. The key is to listen to your body and discover what works best for you.

5. Try a Trauma-Sensitive Stretch

Stress commonly manifests in the neck and shoulders as the body’s fight-or-flight response can activate the sympathetic nervous system. This may cause your shoulders to rise unconsciously toward your ears, a protective posture to shield important vasculature within your neck. 

Non-sensation or non-interest in your body is also a common response to an overwhelming external event.  If you feel that these exercises are not of benefit, you’re welcome to stop participating at any time.

To possibly readjust, try this 5-minute trauma-sensitive stretch.

Expert Tip

Whether taking small movements through breath awareness, or bigger movements through stretching, Nutter says it’s important not to force your body into any movement or awareness it’s not ready for.

“Learning to bend (or listen to our body) before it breaks is not only the ultimate goal but can be the key in moving forward through your work and life in a sustainable way.”

Don’t miss Nutter’s presentation on “Traumatic Stress in the Perioperative Nurse: Is Your Body Keeping Score?” at AORN Global Surgical Conference and Expo 2025, April 5-8, in Boston, MA. Register today.