​VANFIRE Wellness

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Neurobiology of Stress and Trauma

McEwen, B. S. (2007). Physiology and neurobiology of stress and adaptation: central role of the brain. Physiol Rev, 87(3), 873–904.

Covers how cortisol and adrenaline affect the brain and body after stress or trauma.

van der Kolk, B. A. (2014). The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma. Penguin Books.

Describes how trauma impacts memory processing, sleep, and emotional regulation.

Cold and Heat Exposure
3. Laukkanen, J. A., & Laukkanen, T. (2018). Sauna bathing and systemic inflammation. Eur J Epidemiol, 33(4), 351–353.

Shows regular sauna use is associated with lower stress levels and improved cardiovascular health.

Kuehne, A. J. C., et al. (2022). Cold water immersion’s impact on recovery after stress. Frontiers in Physiology, 13, 865714.

Demonstrates that short bursts of cold water can modulate the sympathetic nervous system and lower perceived stress.

Breathwork and Nervous System Regulation
5. Huberman, A. D. (2021). Science of breathing: How breath impacts stress and cognition. Huberman Lab Podcast, Stanford University School of Medicine.

Outlines how specific breath patterns like physiological sighs reduce anxiety and reset the autonomic nervous system.

Ma, X., et al. (2017). The effect of diaphragmatic breathing on attention, negative affect and stress in healthy adults. Front Psychol, 8, 874.

Shows that structured breathing exercises significantly reduce cortisol and improve focus post-stress.

Movement and Trauma Recovery
7. van der Kolk, B. A. (2014). Movement as a form of trauma recovery. The Body Keeps the Score.

Emphasizes that physical movement plays a key role in discharging trauma held in the nervous system.

Salmon, P. (2001). Effects of physical exercise on anxiety, depression, and sensitivity to stress. Clin Psychol Rev, 21(1), 33–61.

Physical activity is shown to reduce stress sensitivity and improve emotional resilience.

Sunlight and Circadian Rhythm
9. LeGates, T. A., Fernandez, D. C., & Hattar, S. (2014). Light as a central modulator of circadian rhythms, sleep, and affect. Nat Rev Neurosci, 15(7), 443–454.

Natural light exposure regulates cortisol and serotonin, helping with stress and mood regulation.

Grounding and Sensory Regulation
10. Grabbe, L., & Miller-Karas, E. (2018). The Trauma Resiliency Model: A "bottom-up" intervention for trauma psychotherapies. Journal of the American Psychiatric Nurses Association, 24(1), 76–84.

Explains how sensory and grounding techniques help restore nervous system balance after trauma.

Sleep Disruption and Recovery After Trauma
11. Germain, A. (2013). Sleep disturbances as the hallmark of PTSD: Where are we now? American Journal of Psychiatry, 170(4), 372–382.

Identifies sleep disruption as a core response to trauma and outlines recovery strategies.

Walker, M. (2017). Why We Sleep: Unlocking the Power of Sleep and Dreams. Scribner.

Provides evidence for how sleep aids emotional processing, including post-trauma recovery.

Peer Support and Talk Therapy
13. Mitchell, J. T., & Everly, G. S. (2000). Critical Incident Stress Management (CISM): Group crisis intervention. Chevron Publishing.

Foundation for peer defusing and the importance of immediate social support in trauma recovery.

Halpern, J., Gurevich, M., Schwartz, B., & Brazeau, P. (2009). Interventions for critical incident stress in emergency medical services: A qualitative study. Stress and Health, 25(2), 139–149.

Peer support and informal talk after incidents can reduce long-term emotional impact.