Healing through trauma-informed Breathwork

What is Trauma and Trauma Breathwork?

Honestly, the first time I heard about “breathwork” as a way to heal and work through trauma, I was skeptical at best… “Breathing? Really? I mean, isn’t that something I already do every single day?” Turns out, there’s a huge difference between regular breathing and intentional, trauma-informed breathwork exercises aimed at healing trauma.

So, what exactly is trauma? There are many different definitions of trauma – Trauma is any event that overwhelmed our nervous system and our capacity to cope. When trauma is stored in the body, it is like trapped survival energy. It’s surprisingly common, yet many of us (myself included, initially) underestimate how deeply trauma can affect our mental health and physical well-being.

Trauma-Informed breathwork is a therapeutic practice that intentionally uses conscious breathing techniques to help process trauma stored within the body. The therapeutic benefits of conscious breathing for healing trauma are significant, as it helps us to integrate our past traumas so they no longer have such a tight grip on our lives. At first, the idea of trauma being “stored” in my physical body seemed abstract. But after taking my first breathwork course 12 years ago, I quickly realised just how impactful breathwork is.

When practicing breathwork, you’re guided through specific breathing practices designed to bring more presence to your emotional landscape and to gently cultivate more capacity to hold your experience of being human. To be honest, I found it challenging at first, to allow myself to truly feel the messiness and rawness of my own emotions – the things I’d stuffed down years before in the hope I could just ignore them and pretend they didn’t exist (as it turns out – that’s just not how our emotions work!)

Breathwork doesn’t magically erase trauma (trust me, nothing does), but it can genuinely help you process and integrate difficult experiences. For anyone skeptical (as I definitely was), all I can say is: don’t underestimate the simple power of intentional breathing.

Breathing Techniques for Trauma Healing

So, let’s get into the specifics – because one of the questions I am often asked is, “How do I do breathwork?” Turns out, there’s not just one method. Honestly, at first, this can feel overwhelming. Multiple techniques? Couldn’t there just be one, easy option?

But here’s the thing: having options means you can find a method that genuinely resonates with you, rather than taking a ‘one size fits all’ approach (which is not very Trauma-Informed). Here are a few techniques I’ve explored, each offering unique experiences:

Holotropic Breathwork

Holotropic breathwork involves rapid, rhythmic breathing designed to shift your consciousness. Developed by Dr. Stanislav Grof, this technique aims to move individuals towards wholeness. At first glance (or first breath?), it sounded intense – and to be real, it is. Studies have shown that breathwork effectively alleviates PTSD symptoms in veterans. Holotropic breathwork pairs quickened breathing with evocative music to induce a non-ordinary state of consciousness. During a session, don’t be surprised if tears start to flow and you notice a lot of deeply buried emotions rising up to be felty and expressed.

Functional Breathing Techniques

As simple as it sounds – learning how to breathe functionally is a game changer, and this is the basis of what we teach at The Whole Health Project. The vast majority of people have poor functional breathing which, in turn impacts physical, mental and emotional health. Re-learning how to breathe functionally is the foundation for any other style of breathwork truly being effective and supportive and often involves a variety of simple breathwork techniques.

Wim Hof Method

The Wim Hof Method became famous through “The Iceman,” Wim Hof. It involves deep, oxygen-rich breaths that change your heart rate and stress response. This isn’t for the faint of heart as it can quickly stir up a lot in the body and mind.

Somatic Breathwork

Finally, Somatic breathwork is a therapeutic practice that combines conscious breathing with heightened body awareness to release stored tension and emotions. Many who practice breathwork recount profound emotional releases during sessions. It can help you to access deeper parts of the brain associated with safety and emotional processing, facilitating healing from trauma and stress.

There isn’t one perfect technique, you need to try different ones out and see how they make you feel in your own body.

The Science Behind Trauma Informed Breathwork

Trauma affects more than your thoughts—it lives in your body. When exposed to traumatic stress, the body activates the sympathetic nervous system (fight or flight), releasing stress hormones like cortisol and adrenaline. Over time, this dysregulates the nervous system and may contribute to chronic tension, anxiety, and even physical pain.

Breathwork interrupts this loop. By consciously adjusting your breath, you engage the parasympathetic system (“rest and digest”) and stimulate the vagus nerve. The vagus nerve connects your brain to your heart, lungs, and digestive organs, making it a powerful pathway for healing.

Studies have shown breathwork can reduce symptoms of PTSD, anxiety, and depression. According to the Journal of Traumatic Stress, aggressive breathing techniques can exacerbate trauma symptoms in individuals with stored trauma.. Also, biodynamic breathwork combines breath, movement, sound, touch, emotions, and meditation for trauma release.

Safety Considerations for Trauma Breathwork

Breathwork is on a spectrum – some practices can be very gentle – especially those that are aimed more towards resolving functional breathing, and some can be very intense. It’s essential to understand that some breathing techniques may not be suitable for everyone. Always consult a medical or mental health professional before beginning if you:

• Are pregnant
• Have a history of heart disease, epilepsy, or severe mental illness
• Have recently undergone surgery

Even emotionally, breathwork can open up powerful responses. Always work with a certified trauma-informed practitioner and ensure the space feels safe and supportive. It’s important to remember to honour how you feel in the moment and if it feels as though it is becoming too much, too fast or too intense for your body to process the practice, it’s important you stop. Remember – there is not one ‘right’ practice for everyone.

How Breathwork Releases Stored Trauma

Emotional trauma isn’t only mental; it’s stored in the tissues of the body. This can show up as tightness in the chest, chronic fatigue, or unexplained physical symptoms. Breathwork can help loosen these stored emotions by creating space in the body and giving suppressed feelings a safe outlet.

For example, Trauma Release Exercises (TRE) trigger natural tremors that help the body discharge tension. In one of my first breathwork sessions, my legs began to shake involuntarily and I could feel a level of ‘release’ that I hadn’t let myself feel before.

It’s also important to note that not all trauma releases are dramatic. It might be that you simply allow yourself to cry for the first time in years.

Symptom Changes Before and After Breathwork

Based on reported experiences and emerging clinical studies, individuals often notice tangible shifts in both physical and emotional symptoms after just a few breathwork sessions. Many people report feelings of joy, resolution, and enlightenment after participating in breathwork sessions. Here’s a visualization of the most commonly cited changes:

Integrating Breathwork With Therapy

Breathwork is not a standalone solution. Its strength lies in how it complements other therapies. After breathwork sessions, unresolved emotions may rise to the surface. Talking through them in therapy, processing them with a Somatic Practitioner or journaling can make the difference between catharsis and confusion.

You might consider these integration practices:

• Journaling immediately after a session
• Discussing emotional triggers with your therapist
• Tracking patterns in emotional or physical responses

Combining breathwork with somatic experiencing, EMDR, or traditional talk therapy often enhances the effectiveness of both approaches.

What to Expect in Your First 5 Sessions

Breathwork is a progressive journey. While every individual’s experience is different, the timeline below reflects common emotional and physical patterns that emerge across multiple sessions:

Real stories, real impact

These are anonymised accounts shared by clients who have used breathwork as part of their healing journey.

• One client said “Breathwork seems to be changing my life and personality. Its given me a tool by which to calm myself and to focus.”
• Another said the practice helped her to unwinding from a decade filled with stress and trauma.
• A client who’d attended several sessions said “I feel like there is more space for my heart to open, I connect deeper with the people around me and it becomes easier each day to stay close to what my body needs”

These experiences differ, but the common thread is emotional release, regulation, and reconnection.

How to find a qualified Breathwork practitioner

Choosing the right guide is critical. Here’s a checklist to help you find a professional who aligns with trauma-informed care:

1. Check for certifications from a trauma-informed training program.
2. Ask about their experience with trauma-sensitive clients.
3. Read reviews and testimonials.
4. Make sure they ask about your physical and mental health before the session.
5. Trust your instincts, if you don’t feel safe, it’s okay to look elsewhere.

You can start your search on directories like breathworkalliance.com or somaticpractitioners.org.

Overcoming Common Challenges in Trauma Breathwork

Many people face resistance during breathwork. You might dissociate, question the process, or feel overwhelmed. This is normal and part of your system protecting itself.

Here’s what helps:

• Grounding techniques like pressing your feet into the floor or holding a soft object
• Knowing it’s okay to stop and take breaks
• Journaling afterward to process emotions

A good practitioner will guide you through this, remind you that healing doesn’t need to look any certain way, and provide reassurance when things feel intense.

Download the Breathwork Readiness Checklist

Before beginning your breathwork journey, it’s helpful to reflect on your readiness—emotionally, physically, and practically. This simple PDF checklist will help you self-assess and prepare for your sessions.

Download the Breathwork Readiness Checklist (PDF)

Conclusion: start where you are

Breathwork isn’t about perfection. It’s about reconnecting with your body and giving yourself space to feel again. Whether you’re at the beginning of your trauma healing journey or looking to deepen existing therapy, breathwork offers a powerful, accessible tool.

Take the first step when you’re ready. Research practitioners, read up on techniques, and most importantly, move at your own pace. Healing happens in layers, and breathwork is one compassionate way to peel those layers back – with safety, intention, and support.

If breathwork helped someone like me, once skeptical, emotionally armored, and cautious – it may help you too. And that’s a beginning worth breathing into.