Lately, I have been playing with some breath work and am finding incredible benefits from it. I’m less anxious, triggering events are no longer triggers for me, my communication is more open and I feel more able. While I could dismiss it, I am encouraged to believe there is something intrinsically tied to these practices that assist in deep healing. I am so enthused by the promise that I am now getting certified to facility breathwork sessions for individuals, couples and groups.
Breathwork can be an effective tool for managing and healing PTSD by helping to regulate the nervous system, process trauma, and promote emotional balance. Below are some types of breathwork techniques that are particularly beneficial for individuals with PTSD:
Diaphragmatic Breathing (Abdominal Breathing)
Diaphragmatic breathing, or abdominal breathing, involves deep breathing that engages the diaphragm, allowing for full oxygen exchange and promoting relaxation.
How to Do It:
- Sit or lie down in a comfortable position.
- Place one hand on your chest and the other on your abdomen.
- Inhale deeply through your nose, allowing your abdomen to rise while keeping your chest relatively still.
- Exhale slowly through your mouth, letting your abdomen fall.
- Repeat for several minutes, focusing on the rise and fall of your abdomen.
Helps to activate the parasympathetic nervous system, reducing stress and promoting relaxation.
4-7-8 Breathing
This technique, credited to Dr. Andrew Weil, is designed to promote relaxation and reduce anxiety by regulating the breath.
How to Do It:
- Sit comfortably with your back straight.
- Place the tip of your tongue against the ridge of tissue just behind your upper front teeth.
- Exhale completely through your mouth.
- Inhale quietly through your nose to a mental count of 4.
- Hold your breath for a count of 7.
- Exhale completely through your mouth to a count of 8.
- Repeat the cycle three more times for a total of four breaths.
Calms the nervous system and helps manage stress and anxiety, making it particularly useful for those with PTSD.
Holotropic Breathwork
Holotropic Breathwork involves deep, rapid breathing combined with evocative music in a safe, supportive environment, typically guided by trained facilitators.
How to Do It:
- With a facilitator. Participants engage in controlled, accelerated breathing while lying down.
- The session is accompanied by music and typically lasts for a few hours.
- Facilitators provide guidance and support throughout the process.
Facilitates access to repressed memories and emotions, leading to emotional release, catharsis, and deeper self-awareness. It can be particularly effective for processing trauma.
Box Breathing (Square Breathing)
Box breathing involves breathing in, holding the breath, exhaling, and holding the breath again, each for an equal count.
How to Do It:
- Sit upright in a comfortable chair with your feet flat on the floor.
- Inhale slowly through your nose to a count of 4.
- Hold your breath for a count of 4.
- Exhale slowly through your mouth to a count of 4.
- Hold your breath again for a count of 4.
- Repeat the cycle for several minutes.
Promotes relaxation, reduces stress, and enhances focus and concentration, which can help mitigate PTSD symptoms.
Coherent Breathing
Coherent breathing involves breathing at a steady, slow pace, typically around five breaths per minute, to promote balance in the autonomic nervous system.
How to Do It:
- Sit or lie down comfortably.
- Inhale through your nose for a count of 5.
- Exhale through your nose for a count of 5.
- Continue this steady, rhythmic breathing pattern for several minutes.
Balances the autonomic nervous system, reduces stress, and promotes a state of calm and relaxation.
Alternate Nostril Breathing (Nadi Shodhana)
This yoga breathing technique involves breathing through one nostril at a time while closing the other nostril with a finger.
How to Do It:
- Sit comfortably with your spine straight.
- Use your right thumb to close your right nostril and inhale deeply through your left nostril.
- Close your left nostril with your right ring finger and hold the breath briefly.
- Open your right nostril and exhale slowly through it.
- Inhale deeply through your right nostril, close it with your thumb, and exhale through your left nostril.
- Repeat the cycle for several minutes.
Balances the left and right hemispheres of the brain, reduces stress, and promotes mental clarity and emotional stability.
Circular Connected Breathwork, also known as Conscious Connected Breathing
This is a technique characterized by a continuous, rhythmic breathing pattern without pauses between inhalation and exhalation.
How to do it:
How to Do It:
- With a facilitator. Participants engage in controlled, accelerated breathing while lying down.
- The session is accompanied by music and typically lasts for 15-40 minutes
- Facilitators provide guidance and support throughout the process.
Increases self-awareness, reduces intensity of symptoms, allows better trigger management, enhances emotional and mental healing.
Breathwork is a versatile and powerful practice that offers a wide range of benefits for healing and well-being, including stress reduction, enhanced physical health, personal growth and improved self-awareness. Whatever your goal is, breathwork can be a valuable tool in your wellness toolkit.
I encourage you to explore various breathwork techniques and find ones that resonate with you. Keep in mind that you will be best served by worked with a trained facilitator and only if you have no concerning medical conditions.
Please reach out with questions.