How to Heal Trauma and Restore Your Nervous System with Dr. Mariel Buqué

🎧 Listen to Dr. Mariel Buqué Dr. Mariel Buqué and my conversation about breaking trauma cycles and healing your nervous system.

As a trauma psychologist and bestselling author, Dr. Mariel Buqué is doing groundbreaking work focused on healing from intergenerational trauma and repairing the nervous system, an issue more prevalent than many people realize. Her book, "Break the Cycle: A Guide to Healing Intergenerational Trauma," reveals the scientific research, practical exercises and stories from her clients about how trauma is transmitted from one generation to the next and how people can break the cycle.

You might wonder if this topic is relevant to you. To put it in perspective, a survey by the World Health Organization revealed a staggering 70% of people report experiencing some form of trauma. Trauma doesn't always mean life-altering events like war or abuse—often, it's the accumulation of "little T's": bullying, rejection, discrimination. According to Dr. Mariel Buqué , it's also not just the event, but how each individual appraises and gets through the event.

These experiences, especially when repeated, shape how we navigate the world, influencing our choices and behaviors in ways we might not even be aware of but come from states within our nervous systems. Here's how Dr. Mariel explains the what the nervous system is and what happens to it in trauma:

The nervous system is intricately connected to all parts of our body, designed to navigate stress and return to emotional balance. It's comprised of different responses for dealing with perceived threats and stressors.

The sympathetic response activates fight or flight mechanisms, preparing the body to either confront or escape danger by triggering physical reactions such as increased heart rate and reduced cognitive function for advanced problem-solving. Prolonged exposure to stress can lead to a dorsal vagal state, characterized by freeze or fawn responses—either dissociation from the present or a tendency to appease to reduce stress.

The parasympathetic response, on the other hand, facilitates rest and recovery, aiming to restore homeostasis after a threat has passed. However, extended periods in the dorsal vagal state can shift this response to a default setting, leading individuals to subconsciously anticipate threats, affecting their thoughts and behaviors. This reflects how our nervous system adapts to prolonged stress, potentially impacting our perception of safety and interaction with the environment.

Further, the concept of intergenerational trauma suggests that our experiences can be passed down to future generations biologically which shows up in our genetic markers.

As we conclude our series, "Black Voices Who Inspire Excellence," it's essential to recognize that healing from trauma is possible. Whether it's a "little t" or a "big T" affecting you or someone you know, understanding and breaking the cycle, alongside the support of a professional, Dr. Mariel Buqué insights offer a path forward.

Dr. Mariel shares three effective tools you can use anywhere to support healing of the nervous system. She also clarifies that healing takes time; there is no overnight solution. Research is still in progress to determine how many repetitions someone would need to build body memory that defaults to an internal feeling of wellness, relaxation, and calm instead of crisis, but 30-40 reps can make a significant impact.

For prolonged, lasting body memory to be centered and calm as a default, the repetitions should be done 300-400 times. It may sound like a lot, but if you've been suffering from anxiety, depression, or other expressions of intergenerational trauma for decades, then five minutes a day for a year of your life is well worth rewiring your nervous system for the next 20, 30, or 40 years.

Dr. Mariel encourages anyone focused on healing to track their progress and remember to celebrate every small win.

Breathing: She recommends the 5-7 breath, in which you inhale for five seconds and exhale for seven seconds. For clients who are doodlers, she suggests drawing a rectangle to synchronize the length of their breaths.

Humming: Dr. Mariel suggests humming the next tune instead of singing it. Humming triggers the ventral vagal nerve, which elicits a parasympathetic response in the body.

Rocking: This also triggers the ventral vagal nerve and can be done by simply rocking back and forth or side to side. She likes this one because, like the breath, it can be discreetly done.

Try: Dr. Mariel's sound bath meditation on Insight Timer

Learn more: Take the intergenerational ACES questionnaire to deepen your understanding of intergenerational trauma and the role it may have played in your childhood and adult life

Download: Dr. Mariel's healer's guide here

Longer Read: Discover all you need to know about healing the nervous system and trauma in Dr. Mariel's book, "Break the Cycle: A Guide to Healing Intergenerational Trauma"

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Everyday Better is LinkedIn News’ weekly personal development podcast hosted by Leah Smart, a LinkedIn News Editor. You’ll hear from some of the world's brightest minds and bravest hearts about how to live with more clarity and intention every day, in and out of work. Subscribe to the show's newsletter.

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