Understanding Trauma-Informed Breathwork

The concept of trauma-informed breathwork is nestled at the intersection of modern psychology and ancient breathing practices. It is a compassionate, evidence-based approach to breath regulation that considers an individual’s traumatic experiences as a central factor in how they might safely manage and engage with their own breathing patterns.

The Science of Trauma

Trauma can be understood as a response to an intense event that overwhelms an individual’s ability to cope. The effects of trauma can be deep-seated, impacting the nervous system and influencing physical, emotional, and mental health.

The autonomic nervous system (ANS) is particularly influential here, comprising the sympathetic nervous system (SNS) and the parasympathetic nervous system (PNS). The SNS is responsible for the ‘fight or flight’ response, while the PNS promotes the ‘rest and digest’ functions. Trauma can lead to an imbalance in these systems in a multitude of ways.

Breathwork Basics

Breathwork refers to various techniques that involve consciously controlling and regulating breathing patterns. The benefits are wide-ranging, from reduced stress and improved concentration to deeper relaxation. For those who have experienced trauma, however, standard breathwork techniques may inadvertently trigger anxiety or traumatic memories because of the close connection between breathing patterns and the nervous system where trauma is stored.

Trauma-Informed Approach

A trauma-informed approach to breathwork integrates the understanding of trauma’s impact on the body and mind. It emphasizes safety, empowerment, and choice. The practices are designed to gently recalibrate the ANS, aiming to restore balance (homeostasis) between the SNS and PNS.

This kind of breathwork often starts with the development of interoceptive awareness—the sense of the internal state of the body. Practitioners guide individuals through gentle breathing techniques, allowing them to engage in the process without pushing them into states of discomfort or retraumatization.

Techniques Used

• Grounding Techniques: These involve practices that connect an individual with the present moment, often through sensory awareness or visualization to establish a sense of safety.

• Controlled Breathing: This might include paced breathing or diaphragmatic breathing, but with the caveat that the individual has complete control and can stop or change the technique at any time.

• Titration: This means slowly introducing breath practices and gradually building up the individual’s capacity, rather than diving into deep or intense practices immediately in a manner that is too much, too soon or too fast.

• Integration: Post-breathwork practices are vital for allowing the individual to process any emotions or physical sensations that arise during the exercises.

Conclusion

Trauma-informed breathwork is a nuanced and compassionate approach that acknowledges the complexity of trauma and its profound impact on the whole person. By incorporating a deep understanding of trauma into breathwork, practitioners can offer a therapeutic tool that fosters healing and resilience, allowing individuals to engage with their breath in a way that feels safe, controlled, and empowering. As with any therapeutic practice, it should be facilitated by trained professionals, especially when dealing with individuals who have experienced trauma.

You can read more about Dakota's personal story HERE.

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