How Breath Work Releases Trauma
All of us (unfortunately), store trauma in our bodies. Some of us store it for years and years, never releasing our triggers and negative emotions. This shapes our reality and affects how we lead our life, the relationships we form and the actions we take. And while traditional forms of therapy are a great option, people are now starting to see the benefits of breath work (Pranayama) and how it can literally save your life.
Let’s Take A Look At What Breath Work Really Is:
Breath work is the practice of controlling your breath. Through various exercises that require lengthy inhales, exhales, and sometimes retention of the breath. There are a range of techniques all serving a unique purpose, some breathing exercises help to build heat and wake us up, others help us to cool down and relax the body. Whether you need to calm your mind or find focus, breath work can help. More traditional practices are taught in yoga and are known as Pranayama, but in the modern day we also have other forms known as “Breathing Exercises”.
How Are Breath And Trauma Connected?
Trauma whether it’s big or small, makes our bodies go into “fight or flight” mode. This throws our nervous system way off, and one of the first places this shows up is in our breath. Notice how when you feel stressed, nervous, or angry - it is often your breath that gives it away. Short and sharp breathing mainly in the chest, or maybe even frozen, unable to breathe.
Overtime, this disrupted breathing pattern becomes our norm, further reinforcing the stress into our bodies on a deeper level. Therefore, if we consciously work on our breath, we can work to release those stuck emotions and create a sense of safety.
So Here’s 3 Breath Work Practices That Will Help You Release Trauma:
1. Alternate Nostril Breathing (Nadi Shodhana)
This calming Pranayama balances the left and right side of the brain. Gently helping to regulate the nervous system, it’s an ideal practice for grounding and reducing anxiety. It’s great for those who suffer from being hyperactive and/or hyper-vigilant.
How to practice: Sit comfortable, close the right nostril with the right thumb and inhale through your left. Close your left nostril and exhale through your right. Repeat for 5-10 rounds, gradually building up overtime.
2.4-4-4-4 (Box Breathing)
Box breathing is a great practice that helps keep you centered, creates a sense of control within the body. It helps turn off that fight or flight chaotic state, as you feel secure with your breath, building your sense of mindfulness.
How to practice: Sit comfortable, close your eyes and imagine drawing a box (if you struggle with visualising you could literally draw the box whilst practicing), inhale for 4 seconds, hold the breath inside for 4, exhale for 4, and have no breath in the body for 4 seconds. Repeat 5-10 times, gradually building up time the more you practice.
3. Conscious Connected Breathing
This exercises includes breathing in a continuous loop. This helps to bypass the “thinking” mind and allows for suppressed emotions to come to the surface without constriction. Probably the most powerful practice of all - this breath is a great choice to be done with a professional and if you’re ready for some serious release…
How to practice: I would recommend practicing this with a breath work coach. If practicing on your own, make sure you are practicing in a safe space where you cannot be disturbed. This breath is done solely through the mouth, maintaining rhythm for about 10-20 minutes.
Let Breath Be Your Bridge To Healing
Breath work is more than a way to calm down, it is a potent portal to the body’s innate wisdom and ability to heal itself. When you reconnect with your breath, you reconnect with yourself. Trauma may live in your body, but so does the capacity to release it.
Whether your a newbie or have been practicing breath work for a while - let every breath be a homecoming to your true self.
If you enjoyed this - check out this blog post where I debunk all the myths associated with Pranayama.
