How I Use Breathwork to Support Trauma-Informed Healing

If you’ve ever tried breathwork and felt unexpectedly emotional, you’re not broken and you’re not alone. The breath can change state quickly. That’s part of its usefulness, and it’s also why trauma-informed breathwork matters.

When I work with people who have a trauma history, I’m not chasing big releases. I’m focused on creating conditions where the nervous system feels safe enough to soften, gradually and on its own terms. A trauma-informed approach, as described by SAMHSA, recognizes the impact of trauma, looks for signs of overwhelm, integrates that understanding into practice, and actively works to avoid retraumatization.

This article keeps it practical. I’ll explain what trauma-informed breathwork actually is, how I apply it as a coach, a few gentle techniques I might suggest with the right support, and the safety basics everyone deserves to hear clearly.

First, a clean line

Breathwork can support regulation and recovery. It is not a stand-alone trauma treatment.

Major clinical guidelines consistently point to trauma-focused psychotherapies as first-line care for PTSD, including approaches like Prolonged Exposure, Cognitive Processing Therapy, and EMDR, as summarized by the U.S. Department of Veterans Affairs.

Breathwork still has a role. I see it work well for grounding, sleep routines, and rebuilding body awareness. It’s most effective as part of a broader support plan, not as a replacement for therapy.

Research on breathwork more broadly shows associations with reduced stress and improved mental health outcomes in controlled trials, including a 2023 meta-analysis reporting small to moderate effects for stress, anxiety, and depression. At the same time, authors consistently caution against hype and note variability in study quality. That balance matters.

Safety matters even with gentle practices. The National Center for Complementary and Integrative Health notes that while relaxation techniques are generally safe, some people report increased anxiety, intrusive thoughts, or discomfort, and there are rare reports of symptom worsening in people with certain psychiatric conditions or trauma histories.

The goal here isn’t intensity. The goal is capacity.

What trauma-informed breathwork actually means

Trauma-informed breathwork isn’t a special breathing pattern. It’s a way of working.

SAMHSA outlines principles like safety, trust, collaboration, empowerment through voice and choice, and attention to cultural and historical context. In real breathwork sessions, that shows up as simple, concrete behaviors:

• clear consent before we start

• options for pace, posture, and intensity

• explicit permission to pause or stop

• no pressure to share personal stories

• a plan for aftercare and integration

• clarity about scope and referrals

This “how you hold the room” piece is what separates trauma-informed work from breathwork that’s simply intense.

In my training, I emphasize this just as much as technique. Knowing how to cue a breath pattern matters. Knowing how to respond when someone feels overwhelmed matters more.

How breathwork can support trauma recovery

Trauma often shows up as nervous system patterns: hyperarousal, shutdown, numbness, or fast swings between states. Breathwork can become a low-stakes way to notice those shifts earlier and respond with more choice.

A large body of research on voluntary regulated breathing focuses on practices like diaphragmatic breathing and paced slow breathing, which are designed to influence stress physiology through controlled respiration.

Here’s where I see breathwork help most, when it’s done responsibly:

1) Pacing instead of pushing

I watch for signs of overwhelm and help people slow down before the body hits a wall. This matters because, as NCCIH notes, a small number of people can feel worse when practices are too activating.

2) Building interoception and agency

Breathwork can strengthen awareness of internal signals and the ability to adjust. Over time, that builds trust in your own read of what’s happening, rather than relying on external pressure.

3) Supporting therapy and daily routines

Breathwork can help between therapy sessions: downshifting before sleep, grounding after a trigger, or settling before a difficult conversation. It should complement evidence-based therapy when that’s needed, not compete with it.

I’ve written elsewhere that even gentle practices deserve respect. If someone has panic attacks or a trauma history, going slow or working with a trained guide is often the wisest move.

Five gentle breathwork techniques I consider first

These are not “trauma release hacks.” They’re conservative, regulation-focused tools. If anything here feels activating, the trauma-informed response is simple: slow down, shorten it, or stop.

1) Diaphragmatic breathing

Often taught as a foundational calming practice. The Cleveland Clinic describes it with one hand on the chest, one on the belly, breathing so the belly expands on inhale and softens on exhale.

Why I like it: simple, accessible, easier to pace.

How I use it: 3–5 minutes, no breath holds, stop if dizziness shows up.

2) Extended exhale breathing

Gently lengthening the exhale relative to the inhale, for example, 4 in and 6 out, adjusted to comfort.

Why it can help: often supports downshifting.

Trauma-informed note: if counting adds pressure, drop the count.

3) Box breathing, modified

Classic box breathing uses equal counts for inhale, hold, exhale, hold. Cleveland Clinic describes a common version with counts of four.

Why it can help: structure can be grounding.

Modification: if breath holds increase anxiety, remove them and keep a steady inhale and exhale.

4) Paced slow breathing

Slow, steady breathing at a comfortable rhythm. Research reviews often include this as a core regulated breathing practice for stress reduction.

Why it works: it’s repeatable and predictable.

How I start: two minutes is enough to learn the signal your body gets from rhythm.

5) Somatic-oriented breathwork, gently framed

Some somatic approaches are intense and not appropriate as a starting point for trauma recovery. I’m explicit about this in my teaching. If a method relies on fast breathing to push altered states, it’s rarely where I begin.

Rule of thumb: start slow, stay orienting, work with trained support.

A quick safety check before practicing

• start short and gentle

• avoid forcing faster or deeper breath

• stop if you feel dizzy, panicky, numb, or dissociated

• if practices spike distress, work with a trained professional
  

These aren’t fear-based rules. They respect how nervous systems actually work.

How I suggest finding a trauma-informed breathwork practitioner

I don’t judge this by marketing language. I judge it by process.

Good questions to ask:

• What trauma-informed training have you completed?

• How do you screen for readiness and contraindications?

• What do you do if someone feels overwhelmed?

• Do you offer real-time options and opt-outs?

• Can you refer out to licensed mental health professionals?

Red flags are straightforward too: pressure to chase catharsis, vague safety guidance, no consent process, or dismissing panic and dissociation as resistance.

If you’re looking at certification, look for programs that teach trauma-informed facilitation, real practice, supervision, and ethics, not just techniques. That’s the standard I teach to.

Integrating breathwork into a broader recovery plan

Trauma recovery is rarely one tool. It’s a stack of supports that help you function while deeper work happens.

A grounded integration often looks like:

Start with stabilization.

Choose one gentle practice and make it your baseline.

Pair with evidence-based care when needed.

Psychotherapy remains central when symptoms are persistent or impairing.

Build aftercare into every session.

Slow breathing at the end, hydration, a short walk, journaling, and avoiding immediate overstimulation.

Progress only when capacity allows.

If a practice makes you feel worse, that’s information, not failure.

Closing perspective

Trauma-informed breathwork isn’t about dramatic breakthroughs. It’s about trust. Trust that your body gets a vote. Trust that pacing is progress. Trust that support is part of the method.

If you want to learn breathwork in a way that includes trauma-informed facilitation, explore my Breath Coach Certification and my guides on what responsible training should include.

FAQs

What is trauma-informed breathwork?

Trauma-informed breathwork is guided by safety, consent, pacing, and choice. It follows principles like safety, trust, collaboration, and empowerment through voice and choice, and actively avoids retraumatization rather than pushing emotional release.

Can breathwork heal trauma on its own?

Breathwork can support regulation and stability, but trauma-focused psychotherapy remains the evidence-based first line for PTSD. Breathwork works best as a complementary practice alongside therapy and supportive routines.

What breathwork techniques are safest for trauma recovery?

Gentle practices like diaphragmatic breathing, extended exhale breathing, and paced slow breathing are common starting points. Some people tolerate structured breathing well, but breath holds or fast breathing may need modification.

How do I find a qualified trauma-informed breathwork coach?

Look for clear training, consent-based process, options for pacing, a plan for overwhelm and aftercare, and willingness to refer out. Quality training emphasizes supervision, practice time, and ethics.

Should I avoid intense breathwork if I have a trauma history?

Not always, but many people benefit from starting gently. Some intense approaches can activate a stress response and aren’t suitable for everyone. Going slow and working with trained support is often the safest path.