Energy Flow in the Nervous System

In a calm state, the body's nervous system efficiently manages and distributes energy. When you are relaxed, the parasympathetic nervous system (PSNS)—also called the "rest and digest" system—takes over, promoting a state of relaxation and recovery. In this state, energy flows smoothly through the body, supporting healing, digestion, and overall well-being.

Bioelectrical information travels between neuroreceptors. Each neuroreceptor sends & receives information through a process called neurotransmission.

When the body experiences a traumatic event, it enters a heightened state of arousal, triggering the sympathetic nervous system (SNS)—fight or flight. This response causes a huge surge of energy to be released as the body prepares to protect itself.

When the SNS is activated, the heightened energy levels during neurotransmission can typically take 20 to 30 minutes to calm down and return to normal.

Psoas Muscle + Fight or Flight

In times of danger or stress, the body's innate survival mechanism—the fight or flight response— triggers a cascade of physiological changes, including the contraction of the psoas muscle. As one of the primary muscles involved in hip flexion, the psoas tightens to prepare the body to either fight the threat or flee from it. This contraction is part of the body's natural defense system, allowing for quick and powerful movements.

Importance of Releasing Psoas Tension

Dr. Peter Levine, a renowned trauma expert and developer of Somatic Experiencing®, has extensively studied how trauma impacts the nervous system. According to Dr. Levine, when the energy mobilized for fight or flight is not used—either because the threat passes or the response is suppressed—it can become trapped in the body. Dr. Levine's research indicates that this trapped energy can lead to chronic tension, particularly in muscles like the psoas, and can contribute to ongoing stress and trauma symptoms.

"Traumatic symptoms are not caused by the event itself. They arise when residual energy from the experience is not discharged from the body. This energy remains trapped in the nervous system where it can wreak havoc on our bodies and minds."

- Dr. Peter Levin

Releasing tension in the psoas muscle is vital for processing and releasing trauma. If you've ever taken a yoga class or somatic release practice with me, you know that I emphasize techniques that focus on contracting, gently stretching, and relaxing the psoas to help discharge this built-up energy, promoting a state of calm and balance. Other muscle groups like the hip flexors, including the iliacus, work in conjunction with the psoas to facilitate hip flexion and mobility and also require release.

Practices To Release Psoas Tension

Here are some practical exercises to help release tension in the psoas muscle.

1. Elephant Step: Sit or lie down on your back and take a few deep, relaxing breaths. Imagine that an elephant is about to step on your lower belly. When you are ready, take a deep breath in, then gently hold the breath while you tightly squeeze all of the muscles in your belly that you need to stabilize for the imaginary elephant step. Hold for a few moments, then release and take a few deep breaths while you relax the muscles. Repeat 3-5 times.

2. Slow Toe Taps: Lie on your stomach with your feet extended wide apart (Fig. 1). Very slowly, lift both feet toward the ceiling (bending at the knees) until your big toes touch (Fig. 2). Gently release the feet back down to the floor. Repeat 5-10 times. Then rest while you breathe and relax the muscles completely.

Fig. 1

Fig. 2

3. Isolated Pelvic Curl: Begin on your hands and knees (Fig. 3). Bring your awareness to your tailbone and slowly rock your pelvis forward to roll your tailbone down towards the floor, keeping the rest of the body relatively still and stabilized (Fig. 4). As you curl the front of the pelvis forward, squeeze the internal abdominal muscles tightly while you exhale. Inhale as you return the spine to a neutral position. Repeat 5-7 times. Then rest while you breathe and consciously relax the muscles.

Fig. 3

Fig. 4

4. Supported Bridge Pose: Using yoga blocks, bolsters, pillows, and/or blankets for support, create a prop set-up with a support for the head, the lower back, and a long rolled up blanket for under the legs (Fig. 5).

Bend and open your knees wide apart, with the bottom of your feet touching one another on the floor. Set the rolled up blanket on top of your feet, then wrap the ends of the blanket under the knees and tuck them beneath the hips. Lean back into your prop set-up with a supportive prop under your head and neck, and another under the lower back, just above the hips (Fig. 6).

Fig. 5

Fig. 6

Feel free to use your hands to massage the area around the crease between the hips and thighs and along the hip bones. Then, rest and relax in this position for a few minutes, allowing your muscles to release gently. Use deep breathing to help you let go.

NOTE: As you engage in these release practices, you will likely have moments where you feel your heart-rate increase, overwhelming sensations or emotions, shaking in your muscles, or other uncomfortable feelings. Please know that this is a sign of releasing the fight or flight energy from the body. Your work is to sit with the uncomfortable experience and breathe through it, relaxing as much as possible.

If you feel pain or something doesn't seem right, you are encouraged to modify, slow down, or stop the practice entirely. For best results, work with a trained professional—Book a Private Appointment

Consensual Sexual Experiences

While it may be a sensitive topic, it is important to acknowledge that consensual sexual experiences, including intercourse and especially orgasm, can be highly effective in releasing trapped energy in the psoas muscle. Many people, particularly men, report feeling a significant sense of release after sex. This phenomenon is largely due to the energetic release facilitated by the psoas and surrounding muscle groups during orgasm.

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