TRAUMA CAN DEREGULATE the autonomic nervous system (ANS), leaving people in a state of hyperarousal, which can increase anxiety and depression and fuel substance use as a maladaptive coping mechanism.
Physical exercise is key to stabilising the ANS and promoting neuroplasticity, the brain’s ability to reorganise itself by forming new neural connections. This is essential for rewiring trauma responses. Regular physical activity, including cardio and strength training exercises, stimulates brain-derived neurotrophic factor (BDNF), which helps form new neural pathways. These exercises not only improve cognitive function but also emotional regulation and provide long-term benefits for mental health and resilience during trauma recovery.
What is brain plasticity: how exercise rewires the male brain post trauma
Brain plasticity, or neuroplasticity, is the brain’s ability to reorganise and adapt by forming new neural connections. For men recovering from trauma or addiction, this adaptability is not just good but essential. Trauma rewires the brain in maladaptive ways, creating patterns of anxiety, hypervigilance and emotional dysregulation. However, through consistent physical exercise, the brain can be “retrained” to respond differently to stressors.
One of the key players in this process is the Brain-Derived Neurotrophic Factor (BDNF), a protein that supports the survival of existing neurons and encourages the growth of new ones. Physical activity, especially aerobic exercise, increases BDNF levels. This promotes neurogenesis (the creation of new neurons), which is essential for repairing brain circuits damaged by trauma or addiction. In essence, exercise helps the brain rebuild itself, creating healthier mental patterns and improving emotional resilience.
How exercise reduces trauma-induced anxiety and stress
Men who have experienced trauma often find themselves in a state of hyperarousal due to an overactive autonomic nervous system (ANS). This overactivity shows up as constant stress, hypervigilance and difficulty relaxing, symptoms that can severely impact daily life. The good news is regular physical exercise has been shown to reduce this overactivity by regulating stress hormones like cortisol and adrenaline.
Cardio exercises like running or cycling are particularly good at reducing cortisol levels. When cortisol is chronically elevated due to trauma-related stress, it can wreak havoc on both mental and physical health. By doing regular cardio, men can bring their cortisol levels back into balance, which in turn, reduces anxiety symptoms. And strength training, too. Lifting weights or doing resistance exercises releases endorphins, which are natural painkillers and mood elevators. These endorphins calm the nervous system and give a sense of well-being that counteracts trauma-induced anxiety. The structured nature of strength training also gives men a sense of control over their bodies, a critical psychological benefit for men recovering from trauma.
Cardio exercise
Trauma doesn’t just affect emotional health. It can also impact cognitive function. Memory problems, difficulty concentrating and impaired decision-making are common for men recovering from post-traumatic stress or addiction. Cardio exercise is a powerful remedy for these cognitive deficits.
When you do cardiovascular activities like running or swimming, blood flow to the brain increases dramatically. This increased circulation delivers more oxygen and nutrients to the areas of the brain responsible for memory, focus and emotional regulation, areas often damaged by trauma. Research has shown that regular aerobic exercise improves hippocampal function (the part of the brain responsible for memory) and overall cognitive clarity.
And cardio workouts promote neuroplasticity by growing new synapses (connections between neurons). This means cardio exercise not only repairs cognitive damage from trauma but also strengthens the brain’s ability to learn and adapt going forward. For men in recovery, this means better decision-making, improved emotional regulation and being able to handle life’s challenges without resorting to maladaptive coping mechanisms like substance use.
Strength training
Strength training offers more than just physical benefits but is a key part of mental health recovery for men who have experienced trauma or addiction. When you lift weights or do resistance exercises, your body releases neurotransmitters like serotonin and dopamine—both of which are involved in mood regulation.
Highlands Recovery says dopamine is particularly important here because it’s linked to the brain’s reward system, the same system that’s dysregulated during addiction. Many men struggling with addiction have depleted dopamine levels due to years of substance abuse or compulsive behaviours that overstimulate this reward circuitry. Strength training is a natural way to top up dopamine levels without relying on external substances.
In addition to releasing neurotransmitters, strength training provides a sense of mastery and control, two psychological factors that are often diminished after trauma. By setting goals (e.g. lifting heavier weights) and achieving them through consistent effort, men regain confidence in themselves physically and mentally.
And strength training promotes neuroplasticity by promoting myelination, the process of insulating nerve fibres to improve signal transmission between neurons. This improved communication between brain cells helps solidify new neural pathways formed during recovery so men can maintain long-term healthy habits and thought patterns.
The science of movement: how exercise rewires trauma responses
Trauma creates maladaptive associations between specific stimuli and stress responses in the brain. These associations lead to symptoms like hypervigilance, emotional numbing and anxiety, all symptoms of trauma-related disorders like PTSD. Over time, these responses become automatic and deeply ingrained in the brain’s neural pathways. But, research is emerging that regular exercise can “decouple” these harmful associations by rewiring the brain’s neural circuits.
For example, aerobic exercise has been shown to increase brain-derived neurotrophic factor (BDNF), a protein that supports the growth and survival of neurons. BDNF is involved in neuroplasticity and is essential for learning new behaviours and unlearning maladaptive ones. By doing consistent physical activity, individuals can reduce the intensity of their automatic trauma responses over time. Exercise also reduces cortisol levels and calms the autonomic nervous system (ANS), which is often hyperactive in individuals with a trauma history. This calming effect allows for better emotional regulation and reduces the likelihood of being triggered into a fight or flight response.
Exercise in trauma recovery isn’t just about physical health. It’s about creating a biological environment for healing. The repetition of physical movement, whether running, cycling or even walking, can reprogram the brain’s response to stressors by giving us a sense of safety and control, which is often lost in individuals with trauma.
Exercise as an emotional regulation tool for men post-trauma
Exercise, including cardio and strength training, boosts BDNF, which aids in creating new brain connections. It enhances not only thinking but also emotional control. These benefits extend to mental health and resilience during trauma recovery. Societal norms discourage men from expressing emotions, leading to their suppression. Post-trauma, these emotions resurface and may amplify PTSD. Exercise offers a non-verbal outlet for these intense emotions, preventing unhealthy behaviours like drug abuse or aggression.
Exercise helps men cope with emotions because it releases chemicals in the brain called neurotransmitters, such as serotonin and dopamine, which make people feel better. It also provides a safe and effective outlet for men who have difficulty expressing their emotions verbally. Weightlifting or boxing allows them to release pent-up anger or frustration in a controlled setting, while activities like yoga or swimming help them reconnect with their body and emotions in a non-threatening way.
Regular physical activity can boost emotional resilience in men. By engaging in consistent exercise, they enhance their capacity to manage stress and prevent burnout or avoidance. This is crucial for trauma recovery, where managing emotions effectively is essential for healing. Men who exercise during recovery experience reduced anxiety and depression compared to those who don’t.
Exercise empowers men by fostering a sense of control over their bodies and emotions, which is essential for overcoming trauma. Achieving fitness goals boosts their belief in their abilities (self-efficacy), leading to increased confidence both physically and in various aspects of life beyond the trauma.
Practical steps to exercise in trauma recovery
Highlands Recovery, a luxury rehab near Sydney in the Southern Highlands, Australia, offers tailored approaches for men navigating trauma and addiction recovery. Exercise in trauma recovery requires a thoughtful approach tailored to individual needs and abilities. For men in trauma recovery, setting realistic fitness goals is crucial to avoid burnout or frustration. Start small—daily walks or short stretching sessions—and gradually increase intensity as your body adapts.
Choose exercises that promote both mental resilience and physical health. Yoga or tai chi are great for calming the autonomic nervous system and body awareness, a critical component when recovering from trauma-induced dissociation. High-intensity workouts like HIIT or strength training can be great for releasing built-up tension and feeling empowered.
And don’t forget to focus on consistency, not perfection. Trauma recovery isn’t linear, and there will be days when motivation drops or symptoms resurface. On those days, even light movement—stretching or walking—can make a big difference in keeping momentum without overwhelming the nervous system.
Another practical tip is to bring mindfulness into your exercise. Paying attention to your breath during movement will help you stay present, reduce anxiety and keep you connected to your body, a critical component when working through trauma.
And if you can, bring in the social aspect of fitness. Group activities like hiking clubs or fitness classes can give you a sense of community and support during what can be a very isolating recovery process.
**This article is for informational purposes only and does not substitute for professional medical advice. If you are seeking medical advice, diagnosis or treatment, please consult a medical professional or healthcare provider.
Switzer Media newsroom and editorial staff were not involved in the creation of this content
