Science & Yoga Studies
Our approach at 12 Square Feet is informed by the traditional mindfulness and mind-body union practices of yoga, blended with contemporary science related to mindfulness based stress reduction and regulation of the autonomic nervous system. The following is a comprehensive summary of studies supporting integrative approaches for Yoga, Somatics, Parts-work, Yoga Nidra, and Mindfulness for managing stress, trauma, burnout and PTSD recovery. These approaches offered by our professional facilitators are widely recognized for addressing trauma from physical, emotional, and psychological dimensions, and many studies have demonstrated their effectiveness in trauma healing, emotional regulation, stress management and improvement of quality of life. Our 12 Square Feet classes and trainings offer an integrative model of all these healing modalities.
Yoga for Stress, Trauma and PTSD Recovery:
Yoga for PTSD in Veterans: A study by Mitchell et al. (2013) demonstrated that Trauma-Sensitive Yoga (TSY) significantly reduced PTSD symptoms, including hyperarousal, re-experiencing trauma, and anxiety in veterans. The study found that yoga helped participants regain emotional regulation and reconnect with their bodies, a vital aspect of trauma recovery.
Trauma Survivors and Yoga: Research by van der Kolk (2014) highlighted that yoga facilitated the release of stored trauma in the body, reducing emotional reactivity and promoting self-regulation. This study emphasized the body-mind connection in trauma recovery.
Yoga as an Adjunctive Treatment for Posttraumatic Stress Disorder: A Randomized Controlled Trial
Trauma Sensitive Yoga as a complementary treatment for posttraumatic stress disorder: A Qualitative Descriptive analysis
Somatic Approaches (Somatic Experiencing) for Stress and Trauma:
Somatic Experiencing (SE) for PTSD: A study published in Traumatology (2012) explored the effectiveness of Somatic Experiencing in treating PTSD. It found that SE helped reduce trauma symptoms, including flashbacks, anxiety, and dissociation, by focusing on releasing physical tension and restoring balance to the nervous system.
Somatic Experiencing in Trauma Recovery: Clinical research by Kase et al. (2019) showed that SE helped trauma survivors regulate their nervous system and regain a sense of safety and control, significantly reducing PTSD symptoms.
Somatic experiencing – effectiveness and key factors of a body-oriented trauma therapy: a scoping literature review
Yoga Nidra for Stress and PTSD Recovery:
Yoga Nidra for PTSD in Veterans: A study published in International Journal of Yoga (2015) explored the effects of Yoga Nidra on veterans with PTSD. Results indicated that regular Yoga Nidra practice significantly reduced PTSD symptoms, such as re-experiencing trauma, hyperarousal, and avoidance behaviors. Participants also reported improved sleep and emotional regulation.
Transforming trauma: a qualitative feasibility study of integrative restoration (iRest) yoga Nidra on combat-related post-traumatic stress disorder
Yoga Nidra for Stress Relief and Trauma: A study in BMC Complementary Medicine and Therapies (2019) demonstrated that Yoga Nidra reduced chronic stress and anxiety while improving overall emotional health and well-being.
Mindfulness for Stress, Trauma, and PTSD Recovery:
Mindfulness and Trauma Recovery: Research published in Psychiatry Research (2015) showed that mindfulness practices, such as meditation, significantly reduced PTSD symptoms. The study suggested that mindfulness cultivates greater awareness and emotional regulation, which are essential for trauma healing.
Mindfulness-based treatments for posttraumatic stress disorder: a review of the treatment literature and neurobiological evidence
Mindfulness Is Associated With Lower Stress and Higher Work Engagement in a Large Sample of MOOC Participants 4
Polyvagal Theory for Nervous System Regulation:
A Systematic Review of a Polyvagal Perspective on Embodied Contemplative Practices as Promoters of Cardiorespiratory Coupling and Traumatic Stress Recovery for PTSD and OCD: Research Methodologies and State of the Art (2021)
Stephen Porges. (2011). The polyvagal theory: Neurophysiological foundations of emotions, attachment, communication, self-regulation. W.W. Norton & Company.
Rosenberg, S. (2007). Accessing the healing power of the vagus nerve: Self-help exercises for anxiety, depression, trauma, and autism. North Atlantic Books.
Combatting stress and burnout in the healthcare and education fields through mindfulness, mind-body practices and stress reduction techniques
Comparing the effectiveness of mind-body practices (MBPs) and various psychological methods on occupational stress among healthcare workers: a network meta-analysis of randomized controlled trials, September 16, 2023,
Teacher Burnout Statistics for 2025: Challenges in K-12 and Higher Education 3
Development and validation of 20-min yoga module for reducing burnout among healthcare worker(s)
Burnout in Mental Health Professionals by Banyan Treatment Centers with #1 recommended tool to preventing burnout as: Practice physical self-care. 1