Trauma can have a lasting impact on the body and nervous system. Experiences of stress, fear, or overwhelm can influence breathing patterns, emotional responses, relationships, and everyday behaviour. While traditional forms of therapy remain an important option for processing trauma, breath work is increasingly being explored as a complementary practice for supporting relaxation, nervous system regulation, and emotional wellbeing.
Breath work refers to intentional breathing techniques designed to influence the way the body and mind respond to stress. Different practices can have different effects. Some are energising and stimulating, while others are designed to encourage calm, relaxation, and greater awareness of the present moment.
In yoga, these practices are traditionally known as pranayama. Today, a wide range of breathing exercises are also used in mindfulness, wellbeing, and therapeutic settings.
What Is Breath work?
Breath work is the intentional use of breathing patterns to influence physical and emotional states. Techniques can involve changing the length and depth of the breath, altering the pace of breathing, or incorporating periods of breath retention.
Different techniques can support different goals. Slower breathing may encourage relaxation, while more stimulating techniques can increase alertness and energy. With regular practice, conscious breathing can also help develop greater awareness of how the body responds to stress.
How Are Breathing and Trauma Connected?
When the body experiences a perceived threat, the nervous system can activate its stress response. This can prepare the body to respond through fight, flight, or other protective reactions.
Breathing is closely connected to this response. During periods of stress or anxiety, breathing may become faster, shallower, or more irregular. Some people may also notice that they hold their breath when feeling overwhelmed.
Over time, patterns of tension and altered breathing can become familiar responses to stress. Bringing conscious awareness to the breath can provide an opportunity to slow down, reconnect with the body, and support a greater sense of calm and safety.
Breath work should not be viewed as a replacement for trauma focused therapy or medical care. Instead, certain gentle breathing practices may be used alongside appropriate professional support.
3 Breath work Practices to Support Relaxation and Regulation
1. Alternate Nostril Breathing, or Nadi Shodhana
Alternate nostril breathing is a traditional pranayama practice involving controlled breathing through one nostril at a time. It is commonly used as a calming and grounding practice and may help encourage a slower, more deliberate breathing pattern.
This can be particularly useful during periods of stress when the mind feels busy or the body feels tense.
How to practice:
Sit comfortably and allow the shoulders to relax. Close the right nostril gently with the right thumb and inhale through the left nostril. Close the left nostril and release the right nostril, then exhale through the right.
Continue by inhaling through the right nostril, closing it, and exhaling through the left.
Repeat for 5 to 10 rounds, keeping the breath comfortable and unforced.
2. Box Breathing
Box breathing is a structured breathing technique that uses four equal stages: inhaling, holding the breath, exhaling, and holding again.
The predictable rhythm can provide a simple point of focus during stressful moments and encourage greater awareness of the breath.
How to practice:
Sit comfortably and allow the body to settle.
Inhale gently for 4 seconds.
Hold the breath for 4 seconds.
Exhale slowly for 4 seconds.
Pause for 4 seconds before beginning the next breath.
Repeat for 5 to 10 rounds, keeping the breath comfortable. There is no need to extend the duration if breath retention feels uncomfortable.
3. Conscious Connected Breathing
Conscious connected breathing involves creating a continuous breathing rhythm without a deliberate pause between the inhale and exhale. Some forms of this practice use deeper or faster breathing and can produce intense physical and emotional experiences.
Because more intensive breath work can cause dizziness, tingling, changes in consciousness, or strong emotional responses, it is best approached with appropriate guidance, particularly for anyone with a history of trauma or other health concerns.
How to practice safely:
For more intensive forms of conscious connected breathing, consider working with a suitably trained breath work professional. The practice should take place in a safe environment where there is no risk of falling or becoming injured.
The breath should remain within a comfortable range, and the practice should stop if significant discomfort, distress, dizziness, or other concerning symptoms occur.
Let the Breath Become a Bridge to Healing
Breath work can be more than a simple relaxation technique. Conscious breathing can create a greater sense of connection with the body and provide a practical way to pause, notice physical sensations, and respond to stress with greater awareness.
Trauma can influence the way the nervous system responds to the world, but supportive practices can help create opportunities for regulation and self awareness.
Breath work is not a substitute for professional trauma treatment, but gentle and appropriate breathing practices may complement other approaches to emotional wellbeing.
Whether beginning a breath work practice or developing an established routine, each breath can offer an opportunity to slow down, reconnect with the present moment, and create space for greater awareness.