Healing through trauma-informed Breathwork

Why Breathwork matters in trauma recovery

Healing from trauma can feel like trying to untangle a web that’s been growing quietly inside your body for years. You may not even realize how deeply emotional wounds are affecting your mind, your physical health, and your ability to feel calm. Breathwork offers a surprisingly powerful entry point into that healing process—not as a replacement for therapy, but as a supportive, embodied way to reconnect with your emotions, your breath, and your sense of self.

This guide offers an in-depth look at trauma-informed breathwork: what it is, how it works, and how it might help you or someone you care about. You’ll learn about the science, the techniques, the risks, and how to approach it safely.

What is trauma and trauma-informed Breathwork?

Trauma, as defined by the DSM-5, is an emotional response to an event that overwhelms an individual’s ability to cope. It’s not always a single catastrophic event; trauma can also arise from prolonged emotional stress, neglect, or the absence of safety. Many people live with trauma symptoms for years without realizing the full impact it has on their nervous system and daily functioning.

Trauma-informed breathwork is a mindful and therapeutic use of breath to support the release of unresolved emotions and somatic memories stored in the body. Unlike general breath awareness or meditation, trauma-informed breathwork is designed to be conducted with an understanding of how trauma affects the nervous system. It’s about creating safety, consent, and structure within the breathwork space.

Trauma Healing Breathwork Techniques

There is no one-size-fits-all method. Different techniques serve different emotional and physiological purposes. Here’s a brief overview of common modalities:

Trying multiple methods can help you find what resonates with your nervous system and current stage of healing.

The science behind trauma and 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, vagal stimulation via controlled breathing can significantly reduce physiological reactivity in trauma survivors.

Safety considerations before you begin

Trauma-informed breathwork can be 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. You are always allowed to pause, slow down, or stop.at worked best for me. There’s no perfect technique—just the one that resonates with you.

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 sessions, my legs began to shake involuntarily. It felt awkward at first, but afterward, I experienced a release I hadn’t felt from talk therapy alone.

Not all trauma releases are dramatic. Some people feel lighter or more emotionally stable afterward. Both are valid.

Not all trauma releases are dramatic. Some people feel lighter or more emotionally stable afterward. Both are valid.

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. Here’s a visualization of the most commonly cited changes:

Not all trauma releases are dramatic. Some people feel lighter or more emotionally stable afterward. Both are valid.

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 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

Trauma-informed 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 anonymized accounts shared by clients and friends who have used trauma-informed breathwork as part of their healing journey.

• One client described the sensation as “finally exhaling grief that had been stuck in my chest since childhood.”
• Another said the practice helped her become “less reactive in daily life—calmer, steadier, and more patient.”
• A participant in a group session shared that his body began to shake, followed by laughter, and eventually tears. “It was like everything I’d been holding back just needed a safe exit.”

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 breathwork 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 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.