Welcome back to our July 2026 series, "Staying Grounded in the Storm." I’m Rodrego Way, a Licensed Professional Counselor Supervisor and the owner of The Mind and Therapy Clinic. Today, we’re diving into post 11 of 30, and we’re tackling something that hits close to home for many of us: how racial trauma lives in our bodies.
If you’ve ever felt a sudden tightness in your chest when you see a police cruiser behind you, or if you’ve noticed your shoulders creeping up to your ears after a "microaggression" at the office, you already know what I’m talking about. You don’t just think about racism; you feel it.
We often talk about trauma as a memory: something that happened "back then." But the reality is that racial trauma is a physical experience happening right now, in your nervous system. Today, we’re going to explore why your body is keeping the score and how we can start to clear that ledger.
The Body Really Does Keep the Score
In the world of psychology, Dr. Bessel van der Kolk’s book, The Body Keeps the Score, is a bit of a legend. His central argument is that trauma isn't just a story we tell ourselves; it's a physiological change. When we experience something overwhelming, our brain's "alarm system" (the amygdala) gets stuck in the "on" position.
But here’s what’s often missing from the mainstream conversation: for Men of Color and the broader BIPOC community, that alarm system isn't just reacting to a one-time event. It’s reacting to the "weather" of systemic racism.
BIPOC trauma is unique because it’s chronic. It’s the historical weight of our ancestors' experiences combined with the daily stressors of navigating a world that wasn't built for us. This constant state of high alert: what we call hypervigilance: wears down the body. It leads to inflammation, sleep issues, and a persistent feeling of being "on edge." Your body is keeping a very detailed score of every look, every comment, and every systemic hurdle you’ve faced.
Why Talk Therapy Alone Isn’t Always Enough
Don’t get me wrong: I’m a therapist. I believe in the power of words. But for many Men of Color, sitting on a couch and talking about the trauma of divorce, separation, or racial bias only gets us halfway there.
Standard talk therapy is "top-down." It focuses on the prefrontal cortex: the thinking, logical part of the brain. The problem? Trauma lives in the "bottom" part of the brain: the brainstem and the limbic system: which controls your heartbeat, your breathing, and your "fight-or-flight" response.
When you’re triggered by racial trauma, your thinking brain often goes offline. You can't "logic" your way out of a panic attack or a deep sense of ancestral grief. This is where somatics comes in. Somatic therapy is a "bottom-up" approach. Instead of just talking about the feeling, we work directly with the physical sensations to help the nervous system discharge that stored energy.
The Biology of Racial Stress
Historically, Men of Color have had to "mask" or suppress their physical reactions to survive. In many southern or urban environments, showing fear, anger, or even exhaustion wasn't safe. So, we learned to tuck that energy away.
But energy doesn't just disappear. It gets stored in the psoas muscle (your "fight-or-flight" muscle), in the jaw, and in the gut. Over time, this leads to what we call "toxic stress." If we don't find a way to let it out, it manifests as chronic pain, anxiety, or even explosive anger that can damage our most important relationships.
Whether you’re dealing with the fallout of a difficult separation or the weight of BIPOC trauma, your body needs a way to say, "The danger has passed. You are safe now."
Three Simple Somatic Exercises to Release Racial Trauma
You don’t need to be in a therapy office to start communicating with your nervous system. Here are three exercises I often recommend to my clients at The Mind and Therapy Clinic to help find grounding in the middle of the storm.
1. Shaking (The Great Discharge)
Have you ever seen a dog shake itself off after a stressful encounter? They are literally shaking the adrenaline out of their muscles. Humans have the same mechanism, but we’ve been conditioned to sit still.
- How to do it: Stand up with your feet a bit wider than your hips. Start by gently shaking your wrists. Let it move up to your elbows, then your shoulders. Eventually, let your whole body bounce and shake. Do this for 2–3 minutes. It might feel silly at first, but you’re telling your nervous system to "shake off" the cortisol.
2. Orienting (Finding the "Now")
Racial trauma often makes us feel like we’re in a dangerous past or a scary future. Orienting brings you back to the present moment.
- How to do it: Slowly: very slowly: let your eyes wander around the room. Find one object that looks neutral or pleasant. Notice its color, its texture, and how the light hits it. This simple act tells your brain, "I am in this room, and right now, I am safe."
3. Diaphragmatic Breathing
When we are stressed, our breath becomes shallow and stays in the chest. This actually signals to the brain that we are in danger.
- How to do it: Place one hand on your chest and one on your belly. Inhale through your nose for a count of four, making sure your belly moves out, not your chest. Exhale through your mouth for a count of six. That long exhale is the "off switch" for your stress response.
Breaking the Cycle of Historical Trauma
Healing isn't just about us; it's about the generations that come after us. When we take the time to process our trauma somatically, we stop passing that "score" down to our children. We break the cycle of historical trauma and build a new foundation of resilience.
For Men of Color, reclaiming the body is an act of revolution. It’s saying that your physical well-being matters just as much as your professional success or your role in the family. It’s about moving from a state of survival to a state of thriving.
Healing Happens in Community
While these exercises are great tools, they are often most effective when paired with professional guidance. At The Mind and Therapy Clinic, we specialize in helping individuals and families navigate these complex layers of trauma. We understand that your experience is shaped by your culture, your history, and your daily reality.
If you’re feeling weighed down by the "invisible burden" of racial stress, or if you’re a man of color navigating the pain of a damaging relationship or divorce, know that you don’t have to carry that score alone. We offer individual therapy tailored to your unique journey.
Ready to start your transformation?
We offer a 15-minute free consultation for all first-time clients. Let’s talk about how we can help you move from trauma to triumph.
Click here to schedule your free consultation or explore our about page to learn more about our approach.
Stay grounded, stay resilient, and remember: your healing is worth the work.
