For Domestic Violence Survivors — Can Yoga Help Me?
I was nineteen years old. My abuser had been gone for just a few weeks and I was learning how to navigate the aftereffects after my trauma. Nightmares were one of the biggest struggles for me. I would wake up in a panic every morning at 4 o’clock from vivid nightmares and going back to sleep was nearly impossible. For months, like so many other survivors, I struggled with panic attacks, depression, and a general feeling of being disconnected from the world. Those first few months are often the hardest.
One day a good friend decided to take me to a Yoga class. The first day I stepped onto a mat in that studio I had no idea the integral part Yoga would soon play in my life and my recovery. I fell in love with the practice.
Yoga became my safe place. I could come to my mat in tears, late for class, and no one would bat an eyelid. The teacher and even the other students held so much space for me. I could come to my mat in whatever state of being I was in, and there was never any judgement. I found love, compassion, and understanding abundant in that studio. It was there I found my footing again and started to rebuild my life.
It was not long before I knew Yoga was a life-changing practice that I would one day share with other women like myself.
One in four women experiences severe intimate partner physical violence, sexual violence, and/or stalking. (1) This is exactly why I set out to create a safe space for women to speak their truths, find a support system, and cultivate a new relationship with themselves.
Yoga is no band aid for victims, it will not fix our problems, or take away our pain. Instead Yoga offers us a safe space to get to know ourselves again, a place to remember how strong and sacred we truly are, and a wealth of tools to help us navigate our journey.
For many women, the aftermath of domestic violence is plagued by negative thoughts about our bodies.Whether those thoughts were put there by others or created in our own minds as a response to violence, they can serve as a barrier to learning to love ourselves again.
Cultivating a healthy relationship with the body is a vital step on the road to recovery. So how can Yoga serve us on that journey?
1. Yoga Poses (Asana)
Practicing Yoga Asana (yoga poses) can help us to reconnect with our own strength and reclaim our bodily autonomy. In trauma-sensitive Yoga classes, teachers focus on creating a space where students can feel safe and make their own choices about how to execute their poses, or even whether they want to execute a certain pose. There is power in getting back into the habit of making your own choices about your body.
Practicing Yoga poses serves as a form of moving meditation that can often help us get out of our head’s and into our bodies.
This gives us the opportunity to notice where we are holding tension in our physical bodies and then offer some TLC to ourselves.
One of my favorite things about Yoga is that everyone’s practice can look different.
Some students may find solace in a gentle practice that allows them to slow down, stretch, and let go of muscle tension. While some of us may feel empowered by building strength in their practice, getting the heart rate up, and exploring challenging poses like arm balances.
The simple act of choosing your own path in your Yoga practice can be a beautiful and new experience for survivors.
2. Breathing Techniques (Pranayama)
Another element of Yoga that proves beneficial for domestic violence survivors is Pranayama or the practice of regulating one’s breath.
Pranayama has been found to decrease stress levels and improve sleep quality, two things many survivors struggle with. (2) Just five minutes of mindful breathing techniques can help to slow the breath and the heart rate, leaving students feeling more relaxed. This can be a wonderful way to prepare for a good night’s sleep.
I practice Pranayama regularly when I find myself struggling. Three minutes of focusing on my breath can bring me into a much calmer state of being, and often curb my anxiety before I have an attack.
There is an abundance of different breathing techniques to explore, with a wide array of uses from calming the body and soothing the nervous system to energizing the body and mind. This is something I love to share with members in my private Facebook group for domestic violence survivors.
Practicing Pranayama with trauma-sensitivity in mind is especially important as some techniques can be triggering for survivors.
Always practice with an educated teacher and listen to your own body.
3. Mindfulness
Pranayama can also increase mindfulness.
By taking the simple act of breathing, which usually requires little thought or action, and beginning to feel, observe, and possibly alter the pattern of the breath we can ground ourselves in the present moment.
In a 2017 study, students who practiced Pranayama showed higher levels of mindfulness and even exhibited better levels of emotional regulation. Learning how to practice Pranayama and mindfulness can be a valuable tool as survivors learn to cope with triggers and anxiety.
One of my favorite mindfulness techniques is the simple body scan.
•You can start at the top of the head and work your way down to the toes.
• With each breath focus your attention on a single part of the body such as the jawline, shoulders, or lower back.
•Simply notice where you feel tense, energetic, or even where you may lack sensation.
•Honor whatever you discover without judgement.
This practice encourages us to slow down and understand how we are feeling in the moment.
Recovery is a journey.
There will be beautiful days, difficult days, and transformational days.
I know that recovery can often seem lonesome and like there is no end in sight, but you are a warrior and I believe in you. Surround yourself with people who support you. Search out the skills and tools that will support you in your recovery. Lastly, never hesitate to reach out for help, there are so many people in the world who would love nothing more than to help you feel safe, loved, and strong.
You are not alone.
What Next?
Would you love to join a supportive group of women using the power of Yoga and mindfulness to support them on their journey?
Request to join my free Facebook group, Warrior Women: Yoga and Mindfulness for Domestic Violence Survivors here
Visit my website here to learn about personal Yoga classes with Zoë Shepard Yoga
Additional Resources:
National Domestic Violence Hotline
1–800–799–7233
National Suicide Prevention Hotline
1–800–273–8255
Sources:
- https://www.ncadv.org/statistics
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5793008/
