When we feel overwhelmed or anxious, sometimes the most supportive thing we can do is pause and return to our breath.
This breathwork for anxiety and overwhelm practice is a gentle, trauma-informed yoga class to support your nervous system when you feel stressed, overwhelmed, or have racing thoughts.
While breathwork isn’t supportive for all (and that’s completely okay and understandable), I wanted to create a class that explores breathwork for those who do enjoy these types of practices. You’re welcome to do this before or after any yoga class, or even on its own as a way to feel a little more centered.
There are no props required, and there is no holding or retention of the breath in this specific practice. This is still a trauma informed exercise so however you choose to arrive and adjust this is perfect.
What to Expect in This Trauma-Informed Breathwork Practice
This is a 7 minute, trauma-informed yoga practice, meaning everything offered is optional. I invite you to move at your own pace and explore your breath in a way that feels most supportive for you, knowing you can take breaks or end at any time.
No props are required for today’s class, but you’re always welcome to use them if they feel supportive.
We’ll explore:
- Grounding (0:20)
We’ll settle into our space, getting comfortable and allowing our bodies and minds to arrive into the current moment. - Breathwork (1:05)
We’ll explore a few deep breaths, followed by elongating your exhales longer than your inhales. This sends a gentle message to your body to slow down, release stress, and feel more grounded. - Body Scan (4:30)
We’ll take a few moments to bring awareness to areas of our bodies that might be holding tension, using our exhales to find gentle release. - Closing (6:30)
Who This Practice Is For
This breathwork for anxiety and overwhelm practice may feel supportive if you:
- Feel anxious, overwhelmed, or stressed
- Want a simple way to reconnect with your breath
- Are new to trauma-informed breathwork or yoga
- Want to take a moment to yourself to recenter and tend to your nervous system
I offer a gentle reminder that breathwork is supportive for many people, but not for everyone. This is entirety okay and normal to feel. Breakwork isn’t the only way to feel more grounded in your body.
If you’d rather explore something more grounding with no focus on breathwork, I invite you to learn more about my other free class, Trauma Informed Yoga for Hypervigilance to Calm an Overactive Nervous System.
Optional Ways to Support Your Practice
Here are a few options to explore during this class:
- You can have your eyes open or closed
- You might place one hand on your heart or belly
- Allow your breath to arrive naturally (instead of forcing anything)
- Know you can take breaks at any time
- I invite you to honor your limits
- Include any props to get as comfortable as you like
Breathwork for Anxiety and Overwhelm: Calm Stress and Anxiety (Free Class)
Whether you’d like a moment to yourself or wish to feel a little more centered and grounded, this breathwork class is supportive to tend to an overwhelmed nervous system.
No props are required for this class and this is supportive for all experience levels. There are no standing postures in this practice.
If you’re ready to begin this 7-minute gentle class, I invite you to join me below.
This class is also available inside the Embody and Bloom membership, where you’ll find a growing library of trauma-informed yoga, somatic healing, and nervous system support for sexual trauma healing.
