The Slow Art of healing: Expressing emotions, moving through pain, and embracing life

Writing, moving, and feeling: Tools that balance life

There was a time when I believed that burying my pain was the only way to survive. Emotions that felt too overwhelming to face were pushed aside, locked away in corners of my mind and body. But the truth is, suppressed emotions don’t disappear. They find their way into our bodies, our relationships, and even our health. I learned this the hard way when my own body began to rebel against years of unacknowledged grief and unresolved pain.

Reflecting on my journey, I’ve come to see how essential it is to express what we feel—through words, movement, or even breath. Writing and movement became my lifelines, tools to help me heal not just trauma but to find a sense of balance and presence in my life.

The cost of emotion suppression

Studies have shown that suppressing emotions can have serious consequences for our health. Chronic stress, often a byproduct of emotional suppression, has been linked to weakened immune function and inflammatory conditions. For those who have endured childhood trauma or significant loss, the act of holding emotions inside can lead to long-term impacts, including increased vulnerability to illnesses like cancer.

Research also shows that expressing emotions—whether through writing, talking, or movement—can counteract these effects. Writing, in particular, has been shown to lower stress levels, improve immune responses, and enhance psychological well-being.

For me, the shift came when I began reflective writing—not to document my life but to make sense of it. I started writing about the things I couldn’t say aloud, pouring emotions onto the page without fearing the rawness of it all. It felt strange at first, but then something shifted. My mind grew quieter, my body lighter, as though the act of writing had created space for me to breathe and the heavy burden of a certain darkness, lifted away from the body.

Writing as a healing tool

Dr. James W. Pennebaker’s work on expressive writing highlights the power of putting emotions into words. His studies found that people who wrote about their deepest thoughts and feelings for just 15–20 minutes over several days experienced significant health benefits. Writing allows us to process and organize our emotions, turning chaos into coherence.

For me, reflective writing became an ongoing practice. Some days, I would write about specific memories or feelings. Other days, I would simply let my thoughts flow freely, creating room for clarity and release.

But writing is just one piece of the puzzle. While it helps us make sense of our emotions, the body also needs its own way of processing what it holds.

Movement as a form of release

Trauma lives in the body. When we suppress emotions, the tension doesn’t just disappear—it settles into our muscles, our posture, and even our breath. Somatic therapies and movement practices help release this tension, allowing the body to complete cycles of stress and restore balance.

Dr. Peter Levine, a pioneer in somatic healing, explains that trauma often leaves the nervous system stuck in fight, flight, or freeze modes. Through gentle, intentional movement, we can help the body release stored energy and return to a state of safety.

For me, yoga, pilates and dance became essential tools for this kind of somatic release. The simple act of stretching, focusing on my breath, and moving with intention allowed me to reconnect with my body in ways that words couldn’t. I began to notice where I held tension—the tightness in my chest, the weight in my shoulders—and found ways to soften those places through movement.

It doesn’t have to be complicated. Some days, it’s as simple as swaying to music, walking in nature, or sitting quietly and focusing on deep breaths. Movement, like writing, invites us to listen to ourselves and release what no longer serves us.

Integrating writing and movement

What I’ve learned through my experience, and reflections is that healing isn’t linear. It doens’t fix ourselves or erase the past. It creates space to feel, express, and grow. Writing helps us articulate what’s inside; movement helps us release it. Together, they form a rhythm—a way to integrate mind and body into a balanced whole.

If you’re new to these practices, here’s a simple way to start:

1. Write reflectively (reflect about a certain theme) : Take 10–15 minutes to write about a feeling or thought that’s been on your mind. Don’t overthink it—just let the words flow as they come with no judgement.

2. Move intuitively: After writing, spend a few minutes stretching or walking. Pay attention to how your body feels and where it holds tension.

3. Reflect: Notice the connection between your thoughts and your body. Did writing bring up physical sensations? Did movement help you feel lighter?

The power of expression

Healing goes beyond addressing trauma—it rediscovers how to live fully and authentically, creating space to reconnect with ourselves and the world. Writing and movement serve as gentle reminders to pause, pay attention to our inner voice, and honor the emotions we carry. They’ve shown me that healing is not a final goal to reach but an ongoing practice of presence and self-awareness.

If you find yourself holding onto emotions, let them flow. Write them down, move with them, breathe through them. By expressing what’s inside, you can transform your relationship with yourself. True healing starts when we give ourselves permission to feel—it’s the doorway to a life lived with intention and depth.

“This too shall pass”

Xoxo,

Leonor