The Science and Soul of Trauma Healing Breathwork
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I remember my first breathwork session like it was yesterday.
I had walked into a dimly lit room in Los Angeles and into a circle of people—which, at the time, gave me a bit of anxiety. I hated circle sharing. I hated being seen in vulnerability. I had recently come out of a traumatic breakup and was desperate for something to help ease the emotional buildup happening in me. The breath was hard, and that’s why it was beautiful.
The tension of the "work" removed the barriers to myself that I had been trying to hold onto. There was no amount of ruminating that could fix this. I had to face what was happening inside me.
It was the first time I understood that healing wasn’t about bypassing pain—it was about being with it— but more than that, moving through it, breath by breath. That session shifted something in me. Not just emotionally, but physically. My body, which was so accustomed to clinging to grief, braced against life, felt different—softer, more open, more alive.
What I didn’t realize then was that this wasn’t just an emotional release. This was my nervous system learning safety again.
With each inhale and exhale, my nervous system was relearning flexibility—the ability to move out of survival mode and into a regulated, responsive state. The breath was teaching me that I didn’t have to be stuck in high alert or emotional overwhelm. It was showing me that I could expand and contract, soften and strengthen, without fear of breaking.
This is what nervous system resilience is: not just the ability to feel safe, but the ability to move fluidly between states, to experience discomfort without shutting down, and to return to a place of groundedness after intensity.
Breathwork didn’t just give me relief—it started to rewire my ability to process and respond to life. And that changed everything.
What Happens to Trauma in the Body?
Trauma isn’t just a memory. It’s a lived experience stored in the nervous system. It doesn’t just leave emotional imprints—it rewires our nervous system, shifting us into patterns of hypervigilance, shutdown, or survival mode.
When we go through something overwhelming—whether it’s a painful breakup, a sudden loss, childhood wounds, or long-term stress—our nervous system responds by trying to protect us. Fight, flight, freeze, fawn—these aren’t just concepts in our mind. They’re reactions, hardwired into our bodies for survival.
But here’s the problem: trauma doesn’t leave the body just because time passes.
If we don’t process what happened, our system gets stuck.
The body tightens to brace against emotions.
The breath becomes shallow as a defense mechanism.
The mind stays on high alert, scanning for threats even when none exist.
This is why people say things like:“I’ve talked about my trauma in therapy, but my body still feels anxious.” or “I know I’m safe, but I still feel stuck.”
Because healing trauma isn’t just about understanding it—it’s about releasing it from the body.
And that’s where the breath comes in.
Why Breathwork is a Game—Changer for Trauma Healing
Breathwork is a gateway—an invitation to shift awareness, deepen the mind-body connection, and speak directly to the nervous system.
When we engage in trauma-informed breathwork, we gain access to:
→ Shifting out of survival mode (fight/flight/freeze) and into a regulated state, teaching our body adaptability.
→ Balancing the breath to support nervous system regulation and tension release.
→ Activating the parasympathetic nervous system, bringing us into rest and digest.
→ Accessing and releasing deeply held emotions—not by overanalyzing, but by feeling.
And here’s what’s powerful: this happens without needing to talk about the trauma at all.
For many, this is the missing link in healing. Because trauma isn’t just a story in the mind—it’s an imprint in the body.
How Trauma Informed Breathwork Differs from Traditional Breathwork
Not all breathwork is created equal—especially when it comes to working with and healing trauma.
Trauma-informed breathwork focuses on working within your nervous system’s capacity. Instead of pushing for intensity and aiming for deep catharsis right away, trauma-informed breathwork focuses on safety, regulation, and attunement to your body's current capacity. It allows for gradual integration, ensuring that you can experience emotional release without dysregulation.
Key Differences Between Traditional and Trauma Informed Breathwork
Traditional Breathwork: Encourages and uses intensity as a catalyst for transformation, often leading to big emotional or energetic shifts.
Trauma-Informed Breathwork: Focuses on building safety and capacity first, allowing transformation to unfold at a pace the nervous system can handle.
Traditional Breathwork: Drops you straight into deep emotional or altered states, often without a structured transition in or out.
Trauma-Informed Breathwork: Guides you in gradually, allowing time to settle into the experience and ensuring a smooth return for nervous system regulation.
Traditional Breathwork: Often encourages surrendering fully to the breath and the process
Trauma-Informed Breathwork: Encourages awareness and choice, allowing you to stay attuned to your body’s signals throughout the session
Why This Matters for Trauma Healing
For some, a big emotional breakthrough is exactly what’s needed. But for others—especially those with complex trauma, PTSD, or nervous system dysregulation—starting with a gentler, attuned approach helps create a foundation of safety and resilience.
Both approaches have their place. It’s not about avoiding intensity—it’s about knowing when your system is ready for it.
In trauma healing, slower is often faster. The breath is not just a tool for release—it’s a tool for learning trust, presence, and regulation.
The ‘Soul’ of Breathwork: A Deeper Experience
There’s a reason breathwork has been used for centuries in spiritual traditions.
It’s not just science— It’s a direct experience of the self, the soul, and the present moment.
When you engage in intentional breathwork, you’re not just releasing stress. You’re creating space for authenticity to arise in the present moment. We spend so much time avoiding, suppressing, or trying to fix what is happening in us rather than creating space for it.
Some people feel:
A wave of emotion—crying, shaking, or even laughing.
A deep sense of peace they haven’t felt in years.
A connection to something bigger—their intuition, their inner wisdom, their truth.
For me, that first breathwork session cracked something open. It wasn’t about “fixing” myself. It was about letting myself be honest about how deeply I was hurting in order to create space for something new to arise.
How to Try Trauma Informed Breathwork. A Step by Step Guide.
If you’re new to breathwork, or if you’ve had a trauma history, it’s important to start slowly and intentionally. The goal is to stay within your current capacity, not to overwhelm yourself. This means doing small, digestible sessions and listening to your body every step of the way.
A Simple Trauma-Informed Calming Breathwork Practice:
1️⃣ Find a safe space. Sit or lie down somewhere you feel supported. Close your eyes and bring awareness to your body. Notice your breath. What do you feel when you slow down? Are you tense, relaxed, or restless? Where is your breath landing—your chest, your belly, or somewhere else?
2️⃣ When you're ready, inhale through your nose for 4 seconds. Hold for 7 seconds. Then exhale slowly through pursed lips for 8 seconds, letting the breath sound like wind in the trees. (This 4-7-8 method signals safety to your nervous system.)
3️⃣ Observe how your body responds. Does tension soften? Do emotions surface? Let them move through you without judgment, without forcing, without stopping.
4️⃣ Gently return to the present. Wiggle your fingers, feel the ground beneath you, and remind yourself: I am here. It is safe to feel. It is safe to let go. Or choose whatever words come up naturally—whatever feels like true reassurance in this moment.
Remember: this isn’t about forcing catharsis—it’s about teaching your nervous system that breath is safe, your body is safe, and you are safe to feel.
Common Misconceptions About Breathwork and Trauma
Breathwork is often misunderstood, especially when it comes to trauma healing. Many people have misconceptions about what it should look or feel like—but true healing isn’t about intensity, it’s about safety, regulation, and meeting yourself where you are. Let’s clear up some common myths.
🚫 “Breathwork is too intense for trauma survivors.”
✅ It can be—if done without trauma awareness. But when guided properly, it can be one of the most regulating and empowering tools for healing.
🚫 “I have to ‘release’ big emotions for it to work.”
✅ No. Healing isn’t about dramatic emotional breakthroughs. Sometimes, the most powerful thing breathwork gives you is a sense of peace. Sustainable change comes through small sustainable shifts in awareness, presence and connection.
🚫 “I have to do long breathwork sessions for it to be effective.”
✅ Even two minutes of intentional breathing can shift your nervous system. You don’t have to push yourself into intensity—small moments of safety add up.
Final Thoughts: Your Breath is Medicine
If you take nothing else from this, remember this: Your breath is medicine.
It’s always with you— It's been with you since the moment you were born. Remember that first kiss? It was there too. It’s free. It’s powerful. And it’s one of the greatest tools you have for supporting your system and healing trauma—not just in your mind, but as a whole being.
If you want to go deeper and learn how to attune to your nervous system, I have a free email series to guide you through the process.
And if you're ready for personalized support, I offer trauma-informed breathwork sessions, where we work with the nervous system, breath, and stored trauma in a safe and supportive way.
Remember: Your body holds so much wisdom.
& Your breath is a bridge.
Sending you sweetness on your journey,
Taren
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