Part 2: How Fear Becomes Trauma (And How to Reverse It)

Inspired by Dr. Andrew Huberman’s Podcast & Modern Neuroscience

Introduction: When Fear Refuses to Let Go

Imagine this:

You hear a loud bang.
Your heart races. You freeze. For a split second, you’re back in that moment—the accident, the argument, the night you wish never happened.

Logically, you know you’re safe. But your body doesn’t listen.
You’re stuck.
This is trauma.
And if you’ve ever wondered why trauma makes you feel like a prisoner of your own body and mind—modern neuroscience has answers.

In Part 1, we explored how fear is a survival reflex designed to protect us.
But sometimes, fear stays on even when the danger is long gone. It becomes trauma—an internal alarm system stuck on high alert.

In Part 2, we’ll explain how trauma locks fear into your nervous system—and how science says you can start to unlock it.

Why Some Fears Fade—and Others Stay Forever

Fear works beautifully when the system runs as it should.

1. You sense danger.
2. Your brain’s alarm system fires up.
3. You survive.
4. The system calms down.
5. You move on.

But sometimes, steps 4 and 5 don’t happen.
Why?
Because trauma interrupts the system’s ability to turn off.

Your amygdala (the smoke detector) keeps sounding alarms—even without smoke.
Your prefrontal cortex (the rational “manager” of your brain) struggles to convince the rest of you that things are okay.

What Is Trauma? (And What It Isn’t)

Trauma isn’t just a memory.
It’s how your brain and body respond to that memory.
It’s not the event itself—it’s what happens inside you afterward.

Two people can experience the same terrifying event. One may recover. The other may develop PTSD. Why?
Because trauma depends on:

• How intense and unexpected the event was
• Whether you could escape or control it
• Whether you had support afterward
• Your brain and nervous system’s natural wiring

Trauma is like an unhealed wound in your nervous system.
And sometimes, your brain becomes overly cautious to protect you—even if that protection limits your life.

What Happens to the Brain During Trauma?

Let’s break this down simply:

1. The Amygdala Goes into Overdrive

Trauma makes the amygdala hypersensitive.
It starts reacting to harmless triggers—sounds, smells, places—because it thinks they signal danger.

2. The Prefrontal Cortex Loses Control

This is the “thinking brain” that calms you down.
In trauma, it gets quiet or shuts down.
You know you’re not in danger, but you feel like you are.

3. The Hippocampus Gets Confused

The hippocampus helps you organize time and place.
Trauma messes this up. You may feel like the past is happening right now.

4. The Body Stays in Fight, Flight, or Freeze

Your autonomic nervous system (remember the gas pedal?) stays stuck on high speed.
This causes:

• Muscle tension
• Insomnia
• Digestive issues
• Hypervigilance (constantly on guard)

Why Trauma Feels Like Being Hijacked

It’s not “just in your head.”
Trauma is a reflex, not a choice.
Your body and brain automatically react before you have time to think.

Think of it like a faulty car alarm—it blares loudly, even when there’s no danger.

Actionable Insight #1: Noticing the Hijack

The first step to regaining control is to notice when it happens.

• You feel tension in your body
• Your heart races
• You’re suddenly defensive, angry, or frozen
  This awareness activates your prefrontal cortex, giving you more choice in how you respond.

Even noticing the hijack is a win.

Fear Memory vs. Fear Extinction: A Battle of Circuits

Dr. Huberman explains this well:
Trauma memories live in your fear reflex circuit (bottom-up).
Healing happens in your top-down processing (prefrontal cortex controlling the fear reflex).

The goal isn’t to erase fear memories (we can’t).
The goal is to create new learning that tells your brain: This trigger is no longer dangerous.

This process is called fear extinction.
And it’s at the heart of modern trauma therapy.

Reversing Trauma: Yes, It’s Possible (And Backed by Science)

For a long time, trauma was thought to be permanent—like a scar on the brain you just had to “live with.”
But neuroscience has flipped that idea on its head.

Thanks to neuroplasticity, we know the brain can rewire itself—even after years of being stuck in fear.

What Is Neuroplasticity?

• Neuroplasticity is the brain’s ability to change, adapt, and form new connections based on experiences.
• Every time you learn something new, challenge a fear, or calm your body after a trigger, you’re reshaping your brain.
• This is why healing is possible.
  Even deeply wired trauma circuits can be overwritten by new, safer pathways.

The Science of Fear Extinction (In Simple Terms)

Fear extinction isn’t about forgetting or suppressing fear.
It’s about creating a new experience that teaches the brain:
“This thing isn’t dangerous anymore.”

Here’s how it works:

1. You face the trigger (gently, in a safe way).
2. You stay calm enough that your body doesn’t freak out.
3. Your brain learns: “Nothing bad happened.”
4. Repeat = rewiring.

Over time, the prefrontal cortex builds stronger connections to override the amygdala’s panic response.

Proven Tools That Help Unlearn Fear and Heal Trauma

These tools are backed by science and used by therapists around the world.

1. Exposure Therapy (Facing Fear Safely)

• Gradually exposing yourself to a feared situation, without avoidance.
• Repeated exposure without bad outcomes weakens the fear circuit.
• Think of it like training your brain to see the “danger” isn’t dangerous anymore.

2. EMDR (Eye Movement Desensitization and Reprocessing)

• Uses eye movements or tapping while recalling traumatic memories.
• Helps the brain reprocess the trauma, so it feels less intense.
• Engages both brain hemispheres, promoting integration and healing.
• Studies show EMDR can reduce PTSD symptoms significantly.

3. Breathwork & Physiological Tools (Huberman’s Favorites)

Dr. Huberman often recommends physiological sighs:

• Take a deep inhale.
• Take another short inhale on top of it.
• Slow exhale through the mouth.
  This activates the parasympathetic system (the brake pedal), calming the body and helping you stay present during exposure.

4. Cognitive Behavioral Therapy (CBT)

• Focuses on identifying thought patterns linked to fear and trauma.
• Helps you challenge distorted thinking and build healthier beliefs.
• Often combined with exposure for best results.

5. Social Support (More Powerful Than You Think)

• Trusted people can act as social buffers, reducing fear.
• Neuroscience shows that co-regulation (being with calm, safe people) helps the brain feel safe faster.

Actionable Insight #2: Try the Physiological Sigh Right Now

It’s simple, but powerful.

• Inhale deeply through your nose.
• Take a second quick inhale.
• Slowly exhale through your mouth.
  Repeat 2-3 times.

This helps calm the body and reduce autonomic arousal, making it easier to think clearly even when fear is high.

Why “Just Talking About It” Isn’t Enough

Trauma lives in the body as much as the brain.
That’s why somatic (body-based) approaches are often needed.

Many people benefit from therapies that include:

• Movement (yoga, dance)
• Touch (massage, tapping)
• Breathing (pranayama, breathwork)

These tools retrain the nervous system, not just the mind.

Case Example: Fear of Driving After an Accident

Sarah had a car accident. Months later, she panicked every time she got behind the wheel.

Here’s how she rewired her fear:

1. Started by sitting in the parked car, practicing breathing techniques.
2. Then, she drove short distances in safe areas.
3. She journaled how each trip went and reinforced her sense of safety.
4. Over time, her brain learned: “Driving isn’t dangerous anymore.”
   This is fear extinction in action!

Frequently Asked Questions (FAQs)

Q1: How long does it take to unlearn fear or heal trauma?

There’s no one-size-fits-all answer.
Healing depends on:

• How deeply the trauma is wired
• How often you practice fear extinction tools
• Your nervous system’s readiness to rewire
  But the good news?
  Consistent small steps (even 5-10 minutes a day) create lasting changes over time.

Q2: Do I need a therapist to work on trauma?

While self-help strategies can make a huge difference, severe trauma often benefits from working with a licensed professional—especially for PTSD or complex trauma.
That said, tools like breathwork, journaling, and social support can be powerful complements to therapy.

Q3: Is it possible to completely get rid of fear?

Fear is essential for survival.
The goal isn’t to erase fear but to retrain it—so it only shows up when it’s actually helpful, not when it’s holding you back.

Actionable Insight #3: Start an Exposure Ladder Today

Pick one fear (public speaking, driving, social situations) and:

1. Write down 5-10 steps that go from easiest to hardest exposure.
2. Start with step 1. Practice until it feels easier.
3. Move to the next step.
   Example (Fear of Public Speaking):
4. Practice in front of a mirror
5. Record yourself
6. Speak in front of 1 friend
7. Small group
8. Larger group
   You’re rewiring your fear circuits with every step!

Takeaways from Part 2

• Trauma happens when the fear circuit gets stuck.
• Neuroplasticity allows us to rewire our fear responses.
• Tools like exposure therapy, EMDR, breathwork, and CBT are backed by science.
• Healing fear is possible—small, consistent actions create change.

What’s Coming Next?

Part 3: The Science of Unlearning Fear

In Part 3, we’ll break down:

• How exposure therapy rewires the brain (step-by-step)
• Protocols Dr. Huberman recommends for overcoming fear
• Why doing scary things while feeling calm is the secret to healing
• Real success stories from neuroscience research
  It’s all about practical tools you can start using right away!

Reader Engagement & Call to Action (CTA):

Tell me:

• What fears or triggers are you working on?
• Have you tried any of the techniques mentioned in this post? What worked for you?
  Comment below! I’d love to include your stories or questions in a future post.

Acknowledgment

This post is inspired by Dr. Andrew Huberman’s podcast episode “Erasing Fears & Traumas Based on the Modern Neuroscience of Fear”, alongside additional insights from peer-reviewed neuroscience and trauma therapy literature.