Breathwork To Release Trauma: 3 Healing Trauma-Informed Practices You Can Do Anywhere

If you’re a trauma survivor, you may have tried breathwork to release trauma. But, what if you don’t like exercises that are complicated, ask you to hold your breath, and want practices you can do anywhere? 

This blog post gives you three trauma-informed breathwork practices you can do anywhere, anytime you wish to return to yourself, your body, and all without triggering techniques. 

What is Breathwork?

Breathwork, or pranayama, is a way you use your breath to harness the energy you wish to cultivate. A simple example of this would be to use long, slow breaths to calm your body, and quick sharp breaths to increase energy. 

There are other ways to control prana in your body, like working with chakras, but for this post we’ll explore breathwork. 

Why Practice Trauma-Informed Breathwork?

Trauma-informed exercises are like regular practices, except there is more attention given to avoid techniques that may be triggering. There are lots of ways trauma-informed yoga classes remove triggers you’re welcome to read about in this blog post. 

Because breathwork is also a yoga practice, the same rules apply. The major difference between your regular breathwork and trauma-informed versions is that you won’t be asked to hold your breath. There is also more freedom of choice on: 

• How long you practice 
• You can adjust the practice any way you see fit
• You can end at any time

How Does Breathwork Support Trauma Healing? 

One of the most important pieces of a yoga practice is your breath. You may notice during triggering moments that your breath becomes short and choppy. This makes your body believe there is a threat nearby and prepares the rest of your body to react. If you learn how to soften and deepen your breathing, your body has the opportunity to gently return to a neutral, calm state. 

The reason this works so well is that you can’t out think your trauma to calm your body. You may know you’re in a safe place, but if your body doesn’t, it’s difficult to embody this. 

Breathwork is a simple, effective tool you can use as an additional tool in your care plan to return to the present. 

Here is some research on the impact breathwork has on your body:

• This literature review discusses how diaphragmatic breathing results in lower heart rate, less stress, and less anxiety. 
•  This meta analysis discovered breathwork may be effective for lowering stress and improving mental health
• This study discovered breathing based meditations improved PTSD symptoms, anxiety, and respiration rate in U.S. military veterans 

Breathwork To Release Trauma: 3 Trauma-Informed Practices 

I welcome you to take your time with these practices and only do the ones that feel right for you. The most important part of these exercises is for you to be comfortable. You’re welcome to skip anything that doesn’t support you or your healing. 

You can adjust these practices to better suit your preferences and end your practice at any time.

1. Cleansing Breath 

Effects:

• Settling
• Calming

When to Practice:

• Anytime you wish to reacquaint with your breath
• Beginning of a yoga practice
• If you don’t have time for longer breath work exercises
• Anytime you notice tension or stress in your daily routine

Steps:

1. Begin in a comfortable posture of your choice
   1. If seated, I invite you to find a long, natural spine.
2. With your eyes open or closed, I welcome you to inhale slowly through your nostrils. Take as much time as you need.
   1. It may help to imagine breathing into your upper body (lungs, throat, chest) 
   2. You may also send the breath anywhere you choose. 
3. In your own time, you may begin to exhale slowly through your mouth.
   1. You can sigh, be as audible or silent as you choose. 
   2. You are welcome to exhale any tension in your body.
4. Repeat steps 2 and 3 as many times as you choose. 

 2. Apa Japa, Awareness Breath

Effects:

• Grounding
• Brings attention inward

When to Practice:

• Anytime you wish to reacquaint with your breath
• Beginning of a yoga practice
• During yoga postures
• When you wish to turn your focus inward

Steps:

• Begin in a comfortable posture of your choice
  • If seated, I invite you to find a long, natural spine.
• With your eyes open or closed, I invite you to place your focus on your breath. There is no need to change anything. Continue to breathe in any way that suits you.
• When you are ready, I welcome you to ask yourself any or all of these questions:
  • How long are my inhales and exhales?
  • Is my breath smooth or shaky?
  • Where is my breath traveling in my body?
  • Is my breath humid or dry?
  • How is my breath affecting my body? (Posture, movement, energy)
  • Are there pauses between each breath?
• You may remain in this practice for as long as you choose.

It’s natural for your breath to change during this process. You don’t need to breathe in any special way other than how you are in this moment. 

3. Full Complete Breath

Effects:

• Calming
• Brings attention inward

When to Practice:

• Anytime you wish to reacquaint with your breath
• Beginning of a yoga practice
• Lying on your back (if you are comfortable)
• When you wish to turn your focus inward

Steps:

• Begin in a comfortable posture of your choice
  • If seated, I invite you to find a long, natural spine.
  • Option: Place one hand on your heart and the other on your belly. 
• With your eyes open or closed, I invite you to inhale through your nose or mouth. Breathe into your belly, ribs and lungs, expanding like a balloon. 
• When you choose to exhale, allow your breath to release naturally through your nose or mouth. Allow any tension to fade with the breath. You have an option to contract your abdomen to release more air. 
• Repeat steps 2 and 3 for as long as you choose. 

Breathwork Tips 

I invite you to practices these a few times to understand the exercise before trying to do these in public. When it comes more naturally to you, it’ll be easier to settle into – especially if you’re facing a stressful moment. 

You’re also welcome to combine these in way way you like. Maybe you ask yourself the questions in Apa Japa while doing a complete breath or cleansing breath. It’s all your practice, and there is no wrong way to feel right in your body. 

You may wish to add diaphragmatic breathing to your practice (breathing into your belly). This further promotes relaxation, so you receive more benefits in the same amount of time. 

I invite you to add breathwork before or after your trauma-informed yoga practice. You’ll settle into your body and have a deeper, more relaxing experience.

Overview

Breathwork is a simple way to create powerful change in your nervous system. I welcome you to take your time and send yourself kindness as you incorporate these into your routine. 

You might forget a step or forget to practice altogether. You don’t need to have it all figured out on day one, and you can take as many breaks as you need. Thank you for joining me and take good care on your journey.