Our brains are wired to act and feel before we think—just as they develop from the bottom up. An infant’s actions and emotions lay the foundation for how they will one day think, shaping the mind long before conscious thought begins. Understanding this brain development sequence helps us make sense of why some mental health struggles persist despite our best efforts to rationalize or talk through them.

How the Brain Develops: A Bottom-Up Process

From birth, the brain develops in a specific sequence:

• The brainstem (survival brain) is the first to mature, controlling automatic functions like breathing, heart rate, and the fight-flight-freeze-fawn responses.
• The limbic system (emotional brain) follows, managing emotions, attachment, and memory.
• The prefrontal cortex (thinking brain) is the last to fully develop, allowing for reasoning, problem-solving, impulse control, and self-awareness.

This means that before we can rationalize our emotions, we first feel them in our bodies. As infants, we don’t “think” about hunger or fear—we cry, reach for connection, or withdraw. These early experiences shape our emotional regulation and relational patterns for the rest of our lives.

Why Talking Isn’t Always Enough

Since our survival and emotional brain develop first, our early experiences get stored in deep, nonverbal brain structures. This is why trauma, attachment wounds, and chronic stress are often felt in the body, even if we don’t consciously remember them.

While traditional talk therapy can be helpful for reflection and insight, it primarily engages the thinking brain. But when trauma or emotional pain is deeply rooted in the survival and emotional brain, simply talking about it doesn’t always resolve the underlying distress. This explains why some people can intellectually understand their past but still feel triggered, anxious, or emotionally stuck.

Healing from the Bottom Up

Because trauma and emotional wounds live in the body and deeper brain structures, healing must follow the same bottom-up approach:

1. Regulation and Safety First – The brain needs to feel safe before it can engage in deeper emotional processing. This might include:
   • Grounding exercises
   • Deep breathing and body-based relaxation techniques
   • Sensory-based interventions (e.g., weighted blankets, music, or movement)
2. Relational Healing and Emotional Processing – Once the nervous system is regulated, we can begin to address emotional pain and attachment wounds through:
   • Co-regulation (experiencing safety in relationships)
   • Attachment-based therapy
   • Expressing emotions in a safe space
3. Cognitive Insight and Meaning-Making – When the body and emotional brain feel secure, the thinking brain can engage more effectively, allowing for:
   • Cognitive restructuring (changing unhelpful thought patterns)
   • Narrative therapy (making sense of past experiences)
   • Future-focused goal-setting and growth

Therapies That Support Bottom-Up Healing

• Somatic Therapy – Uses body awareness to release stored trauma.
• EMDR (Eye Movement Desensitization and Reprocessing) – Helps reprocess traumatic memories without reactivating distress.
• Play Therapy & Expressive Arts Therapy – Engages emotions through creativity, especially helpful for children.
• Internal Family Systems (IFS) & Parts Work – Helps integrate different aspects of self to promote emotional healing.
• Mindfulness & Breathwork – Supports nervous system regulation and emotional awareness.

Final Thoughts

Healing isn’t just about thinking differently—it’s about feeling safe, connected, and regulated. By working from the bottom up, therapy aligns with how the brain naturally develops and recovers, helping us move beyond survival mode and into deeper healing and growth.

If you or someone you love is struggling with trauma, anxiety, or emotional distress, working with a therapist trained in bottom-up approaches can help create lasting change. Healing isn’t just about understanding your pain—it’s about retraining your nervous system to feel safe in the present.

At VOX Mental Health, our trauma therapists specialize in bottom-up healing approaches, helping clients regulate their nervous systems and build emotional resilience. If you're looking for compassionate, neuroscience-informed therapy, reach out to us today to start your journey toward healing.

📍 Serving Barrie and the surrounding area | 🌐 voxmentalhealth.com