For better or worse, the intense westernized versions of breathwork have taken center stage in the trauma culture. Studios packed with participants laying under blankets and eye masks in a persistent rhythm of hyperventilation for 30 minutes to an hour are easy to come by. While this intense version of breathwork can be incredibly healing for some, many in the somatic trauma community have deemed it too destabilizing for many trauma survivors.
Breathwork can take many forms. I am a facilitator of Biodynamic Breathwork and Trauma Release®, a trauma-centric form of breathwork that prioritizes slowness and sensation over intensity. This form of breathwork and others like it (such as grounding Pranayama techniques) have proven that the intensity of your breathwork session is not an indicator of its success. And in many cases, slowing down can actually make breathwork more accessible, safe, and impactful for many trauma survivors.
Why Less Intense Breathwork is Better for Trauma
Slowness in general is a powerful healing tool (check out this post to learn why) and the same is true with breathwork as a trauma tool. Slowing down during breathwork can:
Give us more access to our body's sensations.
Help us notice indicators of overwhelm before they become catastrophic.
Give us time to make connections with what's happening.
Give us more time to make choices during our session.
Connected breathing is inherently an activating exercise and most trauma survivors have plenty of activation to work with without creating additional charge with breath.
Indicators Your Breathwork Practice Needs to Slow Down
There are several somatic signs you can use as indicators of overwhelm during your breathwork session. If you see these arising during your practice, experimenting with slowing down could make your sessions more comfortable and effective. These are particularly important to notice when participating in group sessions where you may not have as much support available as you would during a 1:1 breathwork session.
Signs to Look for During the Practice Itself
These are things that may happen during the breathwork session itself:
Spacing out
Falling asleep
Muscle rigidity
Panic
Feeling out of body
Going numb
Getting lost in flashbacks
Feeling unsafe
Shaking that won't stop
Signs to Look for Overtime
If breathwork is an ongoing modality that you use and you notice these things are arising (or becoming worse) in your day-to-day life, you may want to reevaluate your breathwork practice:
Brain fog
Increased anxiety or panic
Ongoing irritability
Deep fatigue
Increased muscle tension
Tips for Keeping Breathwork Safe
Pendulate Your Breathing
One of the basic pillars of somatic healing as taught by Peter Levine is to "pendulate". Just like a pendulum swinging back and forth, we heal when we touch gently into the imprints of trauma then swing back into places of safety. We can do the same during breathwork.
A trauma-informed breathwork practice means swinging gently into charging breath then slowing the breath down to recenter the nervous system in a place of safety.
You may choose to pendulate once, twice, or even ten times during a practice. However many times you need to stay within your Window of Presence.
Check in With Your Muscles
It is normal to experience moments of muscular tension during your breathwork session, however, if you notice that your muscles are remaining rigid for long periods of time – that would be a time to slow down and find some unwinding movement. Strive to keep your breathing intensity in a window that allows your body to stay fluid and in capable of motion. We're here to release tension after all!
Open Your Eyes When Necessary
Some facilitators may insist that participants keep their eyes closed the entire session.
I cannot overestimate how important it is for trauma survivors to understand that they always have choice when it comes to eyes opened or closed.
Many facilitators don't understand how scary it can be for trauma survivors to keep eyes closed for a multiplicity of reasons. You can still stay in your experience with the safety of your eyes open if that is helpful for you.
Extend the Exhale and Resource to Slow Down
Conscious connected breathing turns on the sympathetic (energized) branch of the nervous system. In order to slow things down, allow the breath to slow down and extend the exhale. The exhale is related to the parasympathetic (resting) branch of the nervous system. We actually slow down our hearts when we exhale.
This is also a good time to resource – do things that help you feel safe. Some ideas that may work for you:
Opening your eyes
Covering your ears if the group is very expressive or the music is stimulating
Sitting up and finding some movement
Giving yourself a hug
Shaking things out
Ask for the facilitator to support you
Anything else that helps you feel safe in the moment is an accessible resource.
It's Okay if Breathwork Doesn't Work For You
Some modalities don't work for us and not only is that okay, it is to be expected. I have met several people who do not benefit from breathwork even in the most gentle of circumstances. We are not machines that need a screw tightened to be "fixed". We are complex, feeling beings with unique experiences and needs. If you find that breathwork is consistently overwhelming, I don't recommend that you just "push through it". There are many other somatic healing tools you can use.
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