Every breath we take can either feed our stress or guide us into calm. For many people living with chronic stress or the heavy weight of past trauma, healing may seem far away. But one powerful and natural tool is always within reach—your breath.
Breathwork is an intentional breathing practice that helps calm the nervous system, release emotional tension, and bring the mind back to the present. While it may seem simple, the science behind breathwork shows it can profoundly support recovery from stress and trauma.
Let’s explore how breathwork works, why it helps with emotional release, and how you can safely practice it in daily life
What Is Breathwork?
Breathwork refers to conscious breathing techniques that involve altering the rhythm, depth, or pattern of your breath. These practices can be gentle and grounding or intense and transformative.
Some of the most common styles include:
- Diaphragmatic breathing (deep belly breathing)
- Box breathing (inhale-hold-exhale-hold)
- Holotropic or conscious connected breathing
- 4-7-8 breath for calming the mind
- Alternate nostril breathing (Nadi Shodhana)
- Buteyko Method
Each method has different effects, but all share the goal of regulating the nervous system and improving emotional health.
How Breathwork Helps with Stress
When we’re stressed, our body enters fight-or-flight mode, releasing cortisol and increasing heart rate. Over time, chronic stress can lead to anxiety, insomnia, fatigue, and burnout.
Breathwork counters this response by activating the parasympathetic nervous system, also called the “rest-and-digest” system. It tells the brain, “You are safe.”
A 2017 study published in Frontiers in Psychology showed that slow, deep breathing significantly reduced levels of stress, lowered blood pressure, and improved mood in participants 1.
Key benefits include:
- Slower heart rate
- Lower blood pressure
- Better sleep quality
- Clearer thinking
- More emotional resilience.
With regular practice, breathwork helps reset the body’s response to stress and restore a sense of inner calm.
The Link Between Breathwork and Trauma Healing
Trauma lives in the body. When we experience something overwhelming—whether a single event or ongoing stress—our nervous system can get stuck in survival mode. This leads to symptoms like:
- Hypervigilance
- Anxiety
- Emotional numbness
- Flashbacks
- Chronic muscle tension.
Breathwork can help release trauma stored in the body by creating safety, increasing awareness, and giving space for old emotions to surface and move through.
According to trauma expert Dr. Bessel van der Kolk, “The body keeps the score.” Healing trauma often requires body-based approaches that help restore a sense of control and safety in the body 2.
Breathwork offers this gentle access. It invites us to reconnect with parts of ourselves we may have shut down
Research Supporting Breathwork and Emotional Release
1. Reduces Anxiety and PTSD Symptoms
A 2018 study in The Journal of Traumatic Stress found that veterans who practiced sudarshan kriya yoga, a structured breathwork technique, experienced significant reductions in PTSD symptoms, anxiety, and insomnia 3.
2. Balances Brain Chemistry
Breathwork increases oxygen flow to the brain, enhances clarity, and stimulates the release of feel-good hormones like serotonin and endorphins.
A 2020 study published in Cell Reports showed that specific breath rhythms influence neuronal oscillations linked to emotional control and memory 4.
3. Improves Emotional Awareness
As breath slows, so does the mind. This shift increases interoception—our awareness of inner sensations. It helps people recognize and respond to their emotions instead of suppressing them.
Types of Breathwork for Stress and Trauma Release
1. Diaphragmatic Breathing (Belly Breathing)
This is one of the most effective ways to calm the nervous system.
How to practice:
- Sit or lie down comfortably
- Place one hand on your chest, one on your belly
- Inhale deeply through your nose, letting the belly expand
- Exhale slowly through your mouth
- Repeat for 5–10 minutes
Best for: Daily stress, anxiety, grounding
2. Box Breathing (Used by Navy SEALs)
Box breathing improves focus and reduces anxiety in high-stress moments.
How to practice:
- Inhale for 4 counts
- Hold for 4 counts
- Exhale for 4 counts
- Hold for 4 counts
- Repeat for several minutes
Best for: Anxiety, focus, performance stress
3. Conscious Connected Breath (Circular Breathing)
This deeper technique can bring emotional release and insights. It’s often practiced with a guide.
How to practice:
- Lie down with eyes closed
- Breathe continuously without pauses between inhale and exhale
- Use open-mouth breathing or nose-only (depending on style)
- Continue for 20–30 minutes (guided is safest)
Best for: Releasing trauma, deep emotional work
Tips for Safe Breathwork Practice
While breathwork is generally safe, those with trauma or anxiety should begin gently. Intense techniques may release suppressed emotions.
✔ Start Slow
Begin with 5–10 minutes of simple breath awareness or belly breathing. Let your body and mind adjust.
✔ Practice in a Safe Space
Choose a quiet environment where you feel supported. Sit or lie down comfortably.
✔ Pay Attention to Your Body
If you feel dizzy, lightheaded, or overwhelmed, return to normal breathing. Take a break.
✔ Work With a Practitioner
Trauma-informed breathwork coaches can provide support, guidance, and a safe container for emotional release.
When Breathwork Isn’t Enough
Breathwork is powerful, but it’s not a replacement for professional care. If you live with severe trauma, PTSD, or panic disorders, it’s important to work with a licensed therapist.
Use breathwork as a supportive tool, not the only solution.
Final Thoughts
In a fast-paced world, your breath remains a quiet anchor—a way back to your body, your emotions, and your peace. Breathwork teaches us that healing doesn’t have to be complex. Sometimes, the most powerful medicine is already inside us.
With regular practice, breathwork helps calm the mind, release emotional blocks, and restore a sense of wholeness. It reminds us that we are resilient, even when life feels overwhelming.
So take a deep breath. Begin there. That one conscious breath could be your first step toward healing.
References
- Zaccaro, A., et al. (2018). How breath-control can change your life: A systematic review on psychophysiological correlates of slow breathing. Frontiers in Human Neuroscience, 12, 353. https://doi.org/10.3389/fnhum.2018.00353 ↩
- Van der Kolk, B. (2014). The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma. Viking Press. ↩
- Seppälä, E. M., Nitschke, J. B., Tudorascu, D. L., et al. (2014). Breathing-based meditation decreases posttraumatic stress disorder symptoms in U.S. military veterans: A randomized controlled longitudinal study. Journal of Traumatic Stress, 27(4), 397–405. https://doi.org/10.1002/jts.21936 ↩
- Herrero, J. L., et al. (2020). Breathing above the brainstem: Volitional control and attentional modulation in humans. Cell Reports, 31(5), 107484. https://doi.org/10.1016/j.celrep.2020.107484 ↩
