Psychotherapist Fiona McAlister explores the benefits of breathwork for trauma recovery
What is the science behind breathwork and trauma recovery?
Trauma impacts many of our physiological systems, including our autonomic nervous system (ANS). As a result, many traumatised people will experience symptoms when their external environment triggers the neurologically and physically stored memory of the traumatic event(s). Breathwork can influence the ANS; for example, someone in ‘fight-or-flight’ mode (a common trauma response) can take long, slow exhales, which allow the lungs to draw in more oxygen, balance carbon dioxide levels, and reduce stress hormones. This gradually brings the nervous system into a parasympathetic state, where the heart rate slows and muscles release, sending a message of safety to the brain’s limbic system.
For someone experiencing ‘freeze’ mode (a trauma response that slows the nervous system into a dorsal polyvagal state, sometimes causing dissociation) a gentle but faster breathing practice can help. By introducing energy through short-term activation of the sympathetic ANS, it brings back a visceral sense of awareness, enabling the person to reconnect with their body, and move the ANS back into a mobilised state. This can increase a sense of power, agency, and choice.
How does breathwork differ from meditation?
Both breathwork and meditation are mindful practices, and draw awareness to our internal experience. Meditation tends to focus on creating a calm inner environment for the ‘internal witness’ to observe how arising thoughts and physical sensations impact experience – all done while the meditator remains calm and detached. Some meditations do observe the sensations and movement of the breath, but without manipulating it.
Breathwork, in contrast, is an active practice that mobilises the body to create physiological effects. It can calm, balance, or energise the ANS depending on the type of practice. Breathwork also draws in more oxygen, and can elevate carbon dioxide levels to boost general health, and is believed to help release stagnant body energy or dormant trauma.Breathwork might be a more suitable practice for those who find meditation’s stillness and focus on mental observation challenging.
What should I look for in a breathwork practitioner when working with trauma?
Creating a sense of safety and trust is essential to help you contain any vulnerability that arises, including the capacity to stay with you in your experience. For this reason, it’s important that the practitioner has awareness of the impact of trauma. Look for someone who understands the potential risks of breathwork to people with traumatic histories, and knows how to minimise harm by avoiding any retraumatising sensations. For example, breath-holds might cause constriction in the chest, which can lead to breathlessness and panic.
A good practitioner should provide clarity on what they can offer, and what outcomes or experiences you might have following a session. Their instructions around how to complete breath practices should be clear, with practical demonstrations, as well as written instructions for post-session use. They should understand the mechanics and physiology of breathing, ensuring you are breathing safely throughout.
. Minimise – or even let go of – expectations. Be kind to yourself by practising with curiosity, and without self-judgement. Relax as much as you can.
. Beginners might wish to learn online. Try a few resources before choosing a practitioner whose approach feels right in your body, and who has relevant training and experience.
. If you have a trauma history, be aware that fast breathing techniques and breath-holds can be retraumatising without sufficient preparation and supervision.
. Find a comfortable, safe space where you can practice without interruption, surrounded by items that help you feel safe, such as cushions and blankets.
. Practise at different times of the day to see what works for you. Practitioners may advise that a particular time is best; however, in my experience, whatever works for you is always best.
Read more about Fiona on the Counselling Directory.
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