I'm Not Ready To Dive Deep Into My Trauma, Can Breathwork Techniques Still Be Beneficial For Me?
While it's true that certain breathing exercises can engage your body, mind and spirit on a deeper level, it's a misconception that learning to consciously control your breath pattern can only be of benefit if you're ready, willing and able to face unconscious trauma and deeper issues.
If you're here, it's likely that you've heard or read about how certain exercises can provide catharsis, healing and integration for people navigating serious mental health conditions and trauma. This may sound intimidating and rather scary for folks who are not yet ready to dive into the deeper realms of healing, and we're here to reassure you: that's perfectly OK!
There are many ways to engage with conscious breathing exercises, and many ways to benefit from these practices that go beyond integrating trauma and/or achieving or engaging with altered states of consciousness.
The Benefits of Breathing Exercises, Beyond Trauma Healing and Integration
The beauty of engaging in controlled breathing is that there are so many different breathing techniques to learn! As we mentioned earlier, there's a bit of a myth that "breathwork" needs to be a deep, profound, cathartic healing experience - and while that can be true - many of us can start simply by learning to become aware of our natural breathing patterns.
It might seem obvious that breathing is important - I mean, duh! The very function of breathing is what keeps us alive and kicking - but it's in part because of this that we may take for granted that we already know how to breathe and what it's doing for us. The world we live in can be messy, stressful and violent, and many of us have unconsciously learned to navigate being alive by cultivating habits and patterns that serve to protect us.
Unfortunately, many of these habits are also undermining our bodies natural ability to regulate itself. For example, take a moment to observe the natural rhythm of your breath. Are you inhaling into your chest or into your belly? Have you been holding your breath while reading this? Many of us learn to breathe unconsciously into our upper chests - this can happen for many reasons, including having a traumatic history that tells our central nervous system to stay fired up and vigilant for any kind of impending attack.
Fight or flight mode is definitely useful and important, but when our bodies are consistently in these states of activation, stress hormones like cortisol and adrenaline are continuously being released which can cause all sorts of physical and mental health issues that make it difficult to function, and to relax and find states of calm. This can lead to heart health issues including high blood pressure and cardiovascular disease, among other such conditions.
The act of noticing the breath and beginning to move it from the chest and into the belly space can re-train your system to properly differentiate between and respond to "normal", everyday stresses and experiences, and legitimate threats.
Practicing breathwork techniques can have a profound, immediate and long-term affect on physical issues like chronic pain and chronic stress. These exercises are not a "magic bullet" (btw, there is no magic bullet!), but when used in conjunction with traditional therapy and other healing and integration modalities like yoga, energy healing and functional nutrition, they can provide stress relief, increase mental clarity and flow states for creativity and even improve physical fitness.
While many breathwork techniques are accessible for a large majority of people, it's still wise and recommended to consult with a medical professional, particularly if you have acute and/or chronic medical conditions.
Breathwork Techniques
Box Breathing Exercise - Sama Vritti Pranayama
Box breathing, or as it's known in traditional yogic teachings, Sama Vritti pranayama, is a technique that uses a set of equal inhalations, exhalations and breath retention's - breath retention refers to holding the breath. This practice has been shown to be effective at increasing cardiovascular function, lowering blood pressure and anxiety, and has been made popular by athletes and folks in high stress jobs.
Begin by finding an accessible, comfortable form to be in, whether that is sitting in a supported seat or laying down. You may wish to close your eyes or if that is not comfortable or safe for you, you can find an easy, resting gaze somewhere in front of you.
Inhale through the nostrils and into the belly slowly, to a count of four. Observe the breath as it fills your lungs and belly.
Hold the breath at the top of the lungs for another count of four.
Exhale slowly through mouth to another count of four.
Hold the breath at the bottom of the lungs for another count of four.
Repeat the pattern for 3 or 4 rounds, or longer as you see fit. As you become more accustomed to the practice, you can increase the number of rounds that you do.
Bee Breathing Exercise - Bhramari Pranayama
This exercise is especially useful when you're feeling activated, over-stimulated and anxious. It's referred to as the "bee" breath because of the humming sound that accompanies the breathing! The vibrations of the humming may stimulate the vagus nerve, activating the parasympathetic nervous system response.
It may also be beneficial as it reduces stimulus from sound and sight, though remember that if you don't feel safe enough to close your eyes during this practice, you don't have to!
Begin by finding an accessible, comfortable form to be in, whether that is sitting in a supported seat or laying down. You may wish to close your eyes or if that is not comfortable or safe for you, you can find an easy, resting gaze somewhere in front of you.
Rest your hands on either side of your face and hover your index fingers over your tragus cartilage.
As you inhale deeply and slowly into the belly, gently press your fingers into the cartilage so that your ears are covered.
As you exhale, simultaneously make a loud humming sound, right to the bottom of the breath.
Repeat for as many rounds as you'd like.
