Breath as Medicine
How Conscious Breathing Heals Trauma
Trauma can be defined as any event or experience that overwhelms a person's capacity to cope. Various events, such as physical or emotional abuse, sexual assault, accidents, natural disasters, or other life-threatening events, can cause trauma. Trauma can have long-lasting effects on a person's mental, emotional, and physical health and can interfere with daily functioning and quality of life.
Healing from trauma is a complex process that often involves a combination of different therapies and techniques. One such technique that has shown promising results is breathwork. Breathwork is a form of therapy that involves consciously regulating the breath to promote relaxation and healing. In this article, we will explore the role of breath in healing trauma and how breathwork can be used as an effective therapeutic tool.
The Connection Between Breath and Trauma
Breath is an essential aspect of our physiology that we often take for granted. However, the way we breathe can have a significant impact on our mental and emotional well-being. When we experience trauma, our breathing patterns can become disrupted, shallow, or irregular. This can lead to feeling "stuck" or "frozen" in a state of heightened arousal or fear.
According to the Polyvagal Theory, trauma can result in dysregulation of the autonomic nervous system (ANS), which controls our physiological responses to stress. The ANS has two main branches: the sympathetic nervous system (SNS) and the parasympathetic nervous system (PNS). The SNS is responsible for the "fight or flight" response, while the PNS is responsible for the "rest and digest" response.
The SNS (the “fight or flight” response) may become overactive in response to trauma, leading to increased heart rate, blood pressure, and respiration. This can make it difficult for the PNS (the “rest and digest” response) to activate, leading to ongoing feelings of anxiety, hypervigilance, and disconnection. By practicing breathwork, individuals can regulate their breathing patterns and consciously shift from the SNS response by activating the PNS “rest and digest” response with breath. This conscious shift with breath promotes relaxation, calmness, and a sense of safety.
Breathwork as a Therapeutic Tool for Trauma
Breathwork can be used as a therapeutic tool to help individuals recover from trauma. Depending on the individual's needs and preferences, several different types of breathwork can be used. One popular form of breathwork is called Holotropic Breathwork, which involves deep, rapid breathing to induce altered states of consciousness. This technique can be used to access repressed emotions and memories and to release pent-up emotions and tension.
Another form of breathwork is called Integrative Breathwork, which combines conscious breathing with other therapeutic modalities, such as psychotherapy, somatic therapy, and mindfulness. Integrative Breathwork can help individuals integrate past traumas into their present experience and develop greater self-awareness and emotional regulation.
Breathwork can also be combined with other healing modalities, such as yoga (asana), meditation, and bodywork. Yoga asana (yogic stretching), for example, involves conscious movement and breath control and has been shown to reduce symptoms of anxiety and depression. Meditation can also help regulate the breath and promote relaxation and mindfulness.
The Benefits of Breathwork for Trauma
Breathwork can provide numerous benefits for individuals recovering from trauma. Some of these benefits include:
Increased self-awareness: Breathwork can help individuals become more aware of their thoughts, emotions, and bodily sensations. This increased self-awareness can lead to greater emotional regulation and a sense of control over one's internal experience.
Reduced symptoms of anxiety and depression: Breathwork has been shown to reduce symptoms of anxiety and depression by promoting relaxation and calming the nervous system.
Restores a sense of control: When someone experiences trauma, they often feel like they have lost control of their life. Breathwork can help restore a sense of control by providing a tool that the individual can use to regulate their nervous system. Through breathwork, they learn how to slow down their breathing and calm their mind, which helps them feel more in control of their body and emotions.
Helps to release trapped emotions: Trauma can cause emotions to become trapped in the body, leading to physical symptoms such as tension and pain. Breathwork can help to release these trapped emotions by creating a safe space for the individual to feel and express their emotions. As they breathe deeply and rhythmically, they may begin to experience intense emotions such as anger, sadness, or fear. Through continued breathwork practice, they can learn to process and release these emotions, leading to greater emotional freedom and well-being.
Enhances self-awareness: Breathwork can help increase self-awareness, an essential factor in healing trauma. By focusing on the breath and the sensations in the body, the individual can learn to tune in to their own needs and emotions. This increased self-awareness can help them recognize triggers and patterns related to their trauma, which can help them manage their symptoms better and work towards healing.
Specific Breathwork Techniques for Healing Trauma
There are a variety of breathwork techniques that are effective in healing trauma. Here are a few examples:
Deep breathing: Deep breathing involves taking slow, deep breaths through the nose, holding the breath briefly, and exhaling slowly through the mouth. This can help calm the nervous system and increase relaxation.
Box breathing: Box breathing involves inhaling for a count of four, holding the breath for a count of four, exhaling for a count of four, and holding the breath for a count of four before starting again. This technique can help regulate breathing and reduce stress and anxiety.
Alternate nostril breathing: Alternate nostril breathing involves using the thumb and index finger to alternate between closing off one nostril and breathing through the other. This technique can help balance the nervous system and reduce stress.
Kapalabhati breathing: Kapalabhati breathing involves rapid, forceful exhales through the nose while inhaling passively. This technique can help release tension and clear the mind.
Circular breathing: Circular breathing involves inhaling and exhaling in a continuous, conscious breathing in a circular pattern without pausing. This technique can help release suppressed emotions and promote relaxation.
It is important to note that breathwork should be cautiously approached when dealing with trauma. Working with a trained breathwork professional who can guide you through the process in a safe and supportive environment is recommended.
In conclusion, the role of breath in healing trauma cannot be overstated. By utilizing the power of the breath, individuals can regulate their nervous system, reduce symptoms, and work towards a greater sense of emotional well-being. Breathwork is a powerful tool for healing trauma, as it can help regulate the nervous system, reduce stress and anxiety, and promote relaxation and overall well-being. We can access a more profound sense of calm and inner peace by bringing awareness to our breath and practicing specific breathwork techniques. However, it is crucial to approach breathwork with caution when dealing with trauma and to work with a trained professional who can provide guidance and support throughout the healing process.
Whether through deep breathing exercises or more structured breathwork techniques, the benefits of breathwork for trauma are clear. By incorporating breathwork into their daily routine, individuals can take an active role in their healing and reclaim control over their lives.
Remember, healing is a journey, and there is no one-size-fits-all solution. By incorporating breathwork into a holistic approach to healing, we can take steps towards living a happier, healthier life.
References:
Brown, R. P., & Gerbarg, P. L. (2005). Sudarshan Kriya Yogic breathing in treating stress, anxiety, and depression: part I-neurophysiologic model. Journal of alternative and complementary medicine (New York, N.Y.), 11(1), 189-201.
Van der Kolk, B. A. (2014). The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma. Penguin Books.
Porges, S. W. (2011). The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, and Self-regulation. W. W. Norton & Company.