Introduction
Trauma can linger in the body long after our mind thinks it’s resolved. Breathwork is a gentle, accessible way to begin freeing stored tension and emotions—no prior experience needed. This guide will walk you through a simple, four-step practice to release trauma safely and reclaim your inner calm.
1. Set Your Container
- Find your space. Choose a quiet corner where you won’t be interrupted.
- Gather your anchors. A journal, water, and a blanket can help you feel held.
- Ground your intention. Silently affirm: “I am safe. I am open to healing.”
2. Belly-Centered Breathing
- Position: Sit tall, hands resting gently on your lower ribs.
- Inhale (4 counts): Feel your belly expand under your palms.
- Pause (1 count).
- Exhale (6 counts): Draw your navel toward your spine, releasing tension.
- Duration: Continue for 5 minutes, noticing any sensations or emotions that arise.
3. Heart-Opening Expansion
- Position: Move hands to heart center, thumbs touching sternum.
- Inhale (4 counts): Breathe into your chest, feeling it lift gently.
- Exhale (6 counts): Allow the chest to soften, releasing any held energy.
- Visualization: Imagine your breath drawing in compassion and exhaling resistance.
4. Integrative Reflection
- Journal: Spend 5–10 minutes answering:
- “What did I notice in my body?”
- “Where did I feel tension or ease?”
- Close: Place one hand on heart, one on belly. Breathe normally and observe your baseline state.
Why It Works
- Parasympathetic Activation: Longer exhales trigger the “rest and digest” response.
- Mind-Body Release: Coordinating belly and chest breath unlocks both physical and emotional blocks.
- Integration: Journaling transforms felt experiences into conscious insight, deepening the healing.
Ready to explore more mind-body coaching techniques?
[Discover personalized breathwork and coaching sessions →]
