Breathing is something we do without thinking, every moment of our lives. It’s the first thing we do when we enter the world and the last thing we do before we leave. But beyond keeping us alive, our breath is also one of the most powerful tools for healing—especially for those recovering from trauma.
If you’ve ever noticed yourself holding your breath when anxious or sighing deeply when relieved, you already understand how breathing connects to emotions. But for trauma survivors, this connection is even more significant. Learning to work with your breath can help you calm your nervous system, release stored emotions, and reconnect with your body in a safe and healing way.
The Link Between Breath and Trauma
Trauma isn’t just something that happens to the mind—it affects the entire body, especially the nervous system. When we experience something overwhelming, our body automatically shifts into survival mode. This can trigger the fight, flight, freeze, or fawn response, designed to protect us in moments of danger. But when trauma is unresolved, the nervous system can stay stuck in high alert or complete shutdown, even long after the threat has passed.
This chronic dysregulation can lead to:
- Constant anxiety or feeling “on edge”
- Feeling emotionally numb or disconnected
- Unexplained tension or chronic pain
- Trouble sleeping or relaxing
- Sudden waves of fear, anger, or sadness
Breathing patterns change dramatically when trauma lingers. You might notice shallow breathing, breath-holding, or even forgetting to breathe deeply at all. The good news is that because breathing is one of the few bodily functions we can control, we can use it to signal the nervous system that we are safe. Breathwork helps restore balance, reduce stress, and gently release stored trauma over time.
How Breathwork Helps Heal Trauma
Regulating the Nervous System
When we take slow, deep breaths, we activate the parasympathetic nervous system—the part of the nervous system responsible for rest and relaxation. This helps counteract the fight-or-flight response and shifts the body into a state of calm and safety.
People who have experienced trauma often feel stuck in hyperarousal, where their bodies are always on high alert. Diaphragmatic breathing, or deep belly breathing, can signal to the brain that it’s okay to relax. Over time, practicing controlled breathing can rewire the nervous system to feel safer in the present moment.
Releasing Suppressed Emotions
Trauma isn’t just stored in the brain—it’s also held in the body. Unprocessed emotions can get trapped, leading to muscle tension, chronic pain, or emotional numbness. Breathwork techniques such as holotropic breathing, rebirthing breathwork, and pranayama can help release these suppressed emotions in a controlled and supportive way.
When we breathe deeply and intentionally, emotions may rise to the surface. This is a natural part of healing. With regular practice, breathwork allows stored trauma to be gently processed, rather than locked away.
Reconnecting with Your Body
Many trauma survivors unconsciously disconnect from their bodies to cope with distress. This dissociation can feel like being “numb” or “disconnected” from yourself. Over time, this can make it difficult to feel emotions, experience joy, or even recognize when you’re stressed.
Breathwork serves as a gentle bridge back to the body, offering a safe way to rebuild a sense of presence. Techniques like conscious connected breathing or diaphragmatic breathing help you become more grounded, present, and aware of physical sensations without feeling overwhelmed.
Reducing Anxiety and PTSD Symptoms
Several studies show that breathwork can significantly reduce symptoms of PTSD, anxiety, and depression. Intentional breathing lowers cortisol levels (the body’s stress hormone) and helps regulate the amygdala—the brain’s fear center. By regularly practicing breathwork, individuals can lessen panic attacks, intrusive thoughts, and overall feelings of unease.
Creating Emotional and Spiritual Growth
For many, breathwork is more than just a physical practice—it becomes a way to explore self-awareness, inner healing, and spiritual growth. Deep breathing can sometimes lead to altered states of consciousness, helping people gain insight, find clarity, and experience profound emotional breakthroughs.
Simple Breathwork Techniques for Healing
If you’re new to breathwork, starting with gentle, beginner-friendly techniques can help build confidence and safety in your practice.
1. Box Breathing (4-4-4-4)
Box breathing is a simple technique to calm the nervous system and regain control of your breath.
- Inhale deeply through your nose for 4 seconds
- Hold your breath for 4 seconds
- Exhale slowly through your mouth for 4 seconds
- Hold for 4 seconds before repeating
Repeat for several rounds. This method is excellent for calming anxiety quickly and can be done anywhere.
2. Diaphragmatic (Belly) Breathing
Many people who have experienced trauma breathe shallowly into their chest. Diaphragmatic breathing helps retrain deep, healthy breathing patterns.
- Place one hand on your belly and one on your chest
- Inhale deeply through your nose, allowing your belly to rise
- Exhale slowly through your mouth, feeling your belly fall
- Focus on expanding the belly rather than the chest
This technique helps ground, reduce panic, and promote relaxation.
3. Conscious Connected Breathing
This technique involves continuous breathing without pauses between inhales and exhales. It can bring up deep emotional releases and is often practiced with a trained facilitator.
- Breathe in through the nose and out through the mouth in a steady, rhythmic flow
- Let emotions surface without judging or suppressing them
- Keep the breath flowing smoothly without holding at the top or bottom
If practicing this technique brings up strong emotions, it may be helpful to have a therapist or trained breathwork coach to support you.
4. Alternate Nostril Breathing (Nadi Shodhana)
This technique is used in yoga and meditation to balance the nervous system and calm an overactive mind.
- Close your right nostril and inhale through your left nostril
- Close the left nostril and exhale through the right
- Inhale through the right, then close it and exhale through the left
- Repeat for several minutes
This technique helps reduce stress, improve focus, and promote emotional balance.
Practicing Breathwork Safely
While breathwork is a powerful healing tool, it’s essential to approach it with care and awareness—especially if you have deep-seated trauma or PTSD. Some breathing techniques may bring up intense emotions, so working with a trained professional can help you navigate the process safely.
If you are looking for breathwork classes in Austin, Casa De Luz and Lizard Yoga offer excellent guided sessions suitable for beginners and experienced practitioners.
Using Breath as a Healing Tool
Healing from trauma is a journey, and breath can be one of your greatest allies along the way. Deep breathing is more than a technique—it’s a way to regain control, reconnect with yourself, and build resilience.
If you’re curious about how breathwork can fit into your healing journey, consider working with a trauma-informed therapist. At Firefly Therapy Austin, we’re here to help you find tools that bring comfort, healing, and renewal.
Take a deep breath. You are on your way.
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