04/09/2026
Let's talk about breathing, pranayama and breathwork.
In our society we are not taught how to properly breathe, and the most natural thing we are meant to do has been holding us in trauma response.
One of the first things I teach with any workshops or sessions, is guiding them through, deep belly breathe- (or in my language balloon belly breathing) - To me, this has been the constant breathing method to ground, anchor and help our nervous system move through to rest and digest state of being.
Belly breathing, also known as diaphragmatic breathing, is a breathing technique that involves taking deep breaths from the diaphragm, which is the muscle located at the base of the lungs. When you breathe using your diaphragm, your belly expands as the lungs fill with air, rather than just your chest rising and falling.
Belly breathing is considered to be the most helpful breathing technique because it can help reduce stress, anxiety, and tension. It has been shown to lower blood pressure and heart rate, improve digestion, and enhance the immune system. It can also help with relaxation, mindfulness, and sleep quality.
Belly breathing is particularly useful for those who suffer from anxiety and panic attacks because it helps regulate the body's response to stress. When we are stressed or anxious, our bodies enter a fight-or-flight mode, which can trigger physical symptoms such as rapid breathing, increased heart rate, and sweating. Belly breathing helps counteract these symptoms by slowing down the breathing rate and promoting relaxation.
And then there is pranayama, the ancient yogic science of working with prana, life force, through the breath. Where belly breathing works with the body's physiology, pranayama works with the body's energy, the subtle channels and currents that run underneath the physical. Practices like Nadi Shodhana, Kapalabhati, and Bhramari have been used for thousands of years to move energy, clear stagnation, and shift consciousness itself. The paradox pranayama teaches is that the more you slow and refine the breath, the more alive the interior of the body becomes, and eventually it stops feeling like something you are doing and starts feeling like something happening through you.
Breathwork, which involves controlled breathing exercises, can be triggering for people who have experienced trauma for a few reasons.
Firstly, trauma can often be associated with physical sensations such as shortness of breath or tightness in the chest, and breathing exercises may bring up memories or feelings associated with the trauma.
Secondly, people who have experienced trauma may have learned to hold their breath or breathe shallowly as a way to cope with intense emotions or anxiety, and breathing exercises that focus on deep intentional breathing can be uncomfortable or overwhelming.
Breathwork such as intentional shallow breathing reactivates the central nervous system to respond in a way that brings in dissociation. It is important that you are aware of the techniques you are using and that you are breathing in a helpful and healing way.
There are many amazing tools to bring you back to yourself, and it is important that you find what works for you.
