Breathwork and Trauma - Luma Healing

A Guide to Healing and Recovery

Healing from trauma is a deeply personal journey, one that can take many forms and may involve multiple strategies. One practice gaining popularity for its profound impact on trauma recovery is breathwork. This holistic approach utilizes intentional breathing exercises to access deeper parts of the body and mind, allowing individuals to confront, release, and process trauma in a safe space. Below, we’ll explore how breathwork can aid in trauma recovery, types of breathwork practices, benefits, considerations, and how to get started.

Table of Contents

What is Breathwork?

Breathwork encompasses a variety of controlled breathing exercises and techniques designed to alter physical, emotional, and mental states. These practices range from gentle and meditative to intense and transformational, each aiming to tap into the power of the breath to create a sense of grounding and release.

Some common forms of breathwork include:

Diaphragmatic Breathing: Also known as deep belly breathing, this technique involves focusing on expanding the diaphragm fully, allowing for deep inhalation and exhalation.
Box Breathing: Involves inhaling, holding the breath, exhaling, and holding again for equal counts, creating a balanced breathing pattern.
Holotropic Breathwork: A more intense practice that involves continuous, rapid breathing, often combined with evocative music to induce a deeper state of consciousness.
4-7-8 Breathing: Involves inhaling for 4 seconds, holding for 7 seconds, and exhaling for 8 seconds to promote relaxation.
Alternate Nostril Breathing: Involves alternating breaths through each nostril to calm the mind and balance the body’s energy.

The Connection Between Breathwork and Trauma

Trauma often causes the body to remain in a heightened state of stress or anxiety, even after the traumatic event has passed. This state of hyperarousal is a defense mechanism that can manifest as shallow breathing, rapid heart rate, and a general sense of unease. Breathwork addresses these symptoms by promoting relaxation, reducing stress, and helping to restore the body’s natural equilibrium.

How Trauma Affects the Breath:

Trauma can cause individuals to breathe in short, shallow patterns.
Breathing may become irregular, which can reinforce feelings of anxiety or panic.
The body’s sympathetic nervous system (fight or flight) may remain overactive.

Breathwork aims to reset the nervous system, engaging the parasympathetic nervous system (rest and digest) and encouraging the body to return to a state of safety and calm. By deliberately altering the breath, individuals can tap into the body’s innate ability to heal, unearthing suppressed emotions, and bringing trauma to the surface for processing and release.

Benefits of Breathwork for Trauma Recovery

Breathwork is a versatile tool that offers several benefits for those recovering from trauma:

Regulation of the Nervous System: Breathwork can shift the body out of a hyper-alert state, calming the fight-or-flight response and reducing anxiety.
Emotional Release: Some techniques allow suppressed emotions tied to trauma to surface, facilitating emotional expression and release in a controlled environment.
Grounding and Centering: Breathwork exercises can help trauma survivors feel more present and connected to their body, which is essential in trauma recovery.
Improved Sleep and Relaxation: Regular practice may lead to better sleep quality, reduced insomnia, and an overall sense of well-being.
Enhanced Mind-Body Awareness: By focusing on breath, individuals become more attuned to their body’s signals, fostering a deeper connection and awareness.
Non-Verbal Processing: Unlike traditional talk therapy, breathwork allows individuals to work through trauma without having to verbalize painful experiences.

Types of Breathwork for Trauma Recovery

Several breathwork techniques can be particularly beneficial for those dealing with trauma:

Mindful Breathing: Involves focusing on each breath without trying to change it, cultivating awareness of the present moment. This gentle practice can help trauma survivors reconnect with their breath.
Trauma-Informed Breathwork: Conducted with a certified trauma-informed practitioner, these sessions are tailored to the individual’s comfort level and specific needs, with a focus on creating safety and trust.
Transformational Breathwork: A more dynamic form of breathwork that involves continuous breathing patterns, allowing participants to enter a meditative state where deep emotional work can occur.
Guided Pranayama: An ancient yogic practice that involves different breathing patterns to calm, energize, or balance the mind and body.

Considerations for Trauma Survivors

While breathwork can be incredibly healing, it’s important for trauma survivors to approach it with care:

Work with a Professional: A certified breathwork practitioner, especially one trained in trauma, can provide guidance and create a safe space for deeper exploration.
Go Slow: Some breathwork techniques can be intense. Start with gentle, beginner-friendly practices to see how your body responds.
Listen to Your Body: Pay attention to your body’s signals. If you start feeling overwhelmed, it’s okay to take a break or stop a session.
Create a Safe Space: Choose a comfortable and private space for breathwork, free from distractions. Consider grounding items like blankets or cushions to feel secure.
Integration is Key: After a session, take time to rest, hydrate, and reflect. Journaling or speaking with a therapist can help integrate any emotions or memories that surfaced.

How to Get Started with Breathwork for Trauma Recovery

If you’re interested in exploring breathwork as a tool for healing from trauma, here’s how you can get started:

Find a Certified Practitioner: Look for a certified breathwork facilitator, preferably one trained in trauma-sensitive approaches. Many offer in-person and online sessions. Contact us.
Begin with Simple Techniques: Start with mindful or diaphragmatic breathing exercises to ease into the practice.
Explore Online Resources: Many guided breathwork sessions are available online. Look for trauma-informed guides on platforms like YouTube, Insight Timer, or specialized breathwork websites.
Practice Consistency: Aim to practice daily, even if only for a few minutes. Regular practice can lead to more profound results over time.
Integrate with Other Healing Practices: Breathwork can complement other therapies, like cognitive-behavioral therapy, EMDR, or somatic experiencing, creating a more holistic approach to trauma recovery.

Engage natural healing mechanisms

Breathwork offers a unique avenue for trauma survivors to engage with their body’s natural healing mechanisms. By harnessing the power of the breath, individuals can unlock trapped emotions, regulate their nervous system, and find a pathway to a more peaceful and grounded existence. Whether you are new to breathwork or looking to deepen an existing practice, this tool can be a transformative addition to any healing journey.

If you or someone you know is struggling with trauma, consider reaching out to a trauma-informed breathwork practitioner or therapist to explore how breathwork could become part of the healing process. Remember, recovery is not linear, and finding the right combination of practices is key to creating a sense of safety and well-being.

Get Help

Book a call with a breathwork counsellor to see how you can benefit from breathwork while dealing with grief.