The Science of Breathwork: 3 Transformative Practices for Healing Trauma

Trauma is part of the human experience. At some point, almost everyone encounters it in some form. In fact, studies show that nearly 70% of people worldwide have experienced at least one traumatic event in their lifetime.

Whether it’s a “Big T” trauma, such as abuse, war, or a natural disaster, or a “Small T” trauma like a painful breakup, chronic stress, or financial struggle, trauma leaves an imprint. These experiences can become stored within our bodies and subconscious minds, subtly shaping how we think, feel, and respond to the world.

Big “T” Trauma

These are major, often life-threatening or overwhelming events that can deeply impact safety and stability.

Examples include:

• Physical, sexual, or emotional abuse

• Serious accidents or injuries

• Natural disasters (e.g., earthquake, flood, fire)

• War, combat, or political violence

• Sudden loss of a loved one

• Witnessing or experiencing violence

• Life-threatening illness or medical emergencies

Big “T” traumas often lead to PTSD symptoms such as flashbacks, hypervigilance, and emotional numbness.

Small “t” Trauma

These are less obvious but still distressing experiences that can build up over time and affect self-worth, trust, and emotional regulation.

Examples include:

• Chronic criticism, neglect, or emotional invalidation, abandonement in childhood

• Bullying or social rejection

• Repeated relationship conflict or betrayal

• Workplace harassment or burnout

• Feeling unseen or unsupported by caregivers

• Financial instability or sudden job loss

• Moving frequently or growing up in an unpredictable environment

Small “t” traumas often contribute to anxiety, depression, low self-esteem, emotional overwhelm, or difficulty trusting others.

Both types of trauma can deeply affect your nervous system and emotional well-being, and both deserve compassion and care in therapy.

Over time, these unresolved imprints can manifest as anxiety, depression, chronic pain, tension, or emotional numbness. The good news? Healing is possible, and one of the most powerful, accessible tools for trauma release lies right within us: the breath.

Breathwork for Trauma Healing: A Pathway Back to Safety

Breathwork for trauma has emerged as a transformative technique in modern trauma therapy, used by both holistic healers and trauma therapists. Through conscious, intentional breathing, we can access deep layers of the nervous system and subconscious — places that traditional talk therapy may not always reach.

Just as breathwork has been shown to help manage stress and alleviate anxiety, trauma-focused breathwork allows us to safely process emotions, release tension, and restore balance in the body.

In this article, you’ll discover:

• What trauma breathwork is and how it works

• The connection between breathwork and trauma release

• Three powerful breathwork techniques for trauma healing

• Five key safety considerations before beginning your practice
  

What Is Trauma Breathwork?

Trauma breathwork refers to the practice of conscious, rhythmic breathing designed to help release trauma stored in the body. Unlike regular breathing, this type of breathwork intentionally bypasses the analytical mind and connects directly with the body’s innate intelligence.

When practiced consistently, trauma breathwork:

• Deactivates the sympathetic nervous system (responsible for the fight-or-flight response)

• Activates the parasympathetic system, which promotes calm and healing

• Helps process and integrate suppressed emotions and memories

• Encourages a sense of grounded safety and self-regulation
  

During a session, often guided by a trauma therapist or facilitator, participants enter a deeply relaxed, non-ordinary state of consciousness. In this space, emotions, sensations, and memories may surface naturally, allowing them to be felt and released rather than suppressed.

The Connection Between Breathwork and Trauma Release

Trauma and breath are intimately connected. When we experience trauma, our breath often becomes shallow or constricted: a physiological way the body protects itself from overwhelming emotion.

Through conscious breathwork, we can gently retrain our nervous system, signaling that it’s safe to release what’s been held inside. Breathwork helps:

• Dissolve muscular and emotional blockages

• Promote emotional catharsis and integration

• Regulate the nervous system and reduce hyperarousal

• Support trauma healing alongside therapy or counseling
  

Research even supports these effects. Studies on U.S. military veterans show that breathing-based meditation can significantly reduce symptoms of post-traumatic stress disorder (PTSD), underscoring the powerful link between breath and trauma recovery.

3 Transformative Breathwork Techniques for Healing Trauma

Below are three of the most effective and widely practiced breathwork for trauma healing techniques, each offering unique ways to reconnect with your body, process emotions, and restore balance.

1. Biodynamic Breathwork

Biodynamic Breathwork takes a six-element approach to trauma release — combining breath, movement, sound, touch, emotion, and meditation. This holistic trauma healing method works at a cellular level, helping to release tension and restructure inner systems that may have been disrupted by trauma.

Trauma often activates the body’s fight-or-flight response. These reactions, when not resolved, can become stored within the muscles and nervous system, creating blockages. Biodynamic breathwork for trauma uses rhythmic breathing and intuitive movement, particularly along the spine, to unwind these patterns and free up trapped energy.

Benefits

• Releases physical and emotional tension

• Regulates the nervous system

• Promotes body awareness and grounding

• Encourages emotional expression and integration

• Supports long-term trauma healing
  

2. Holotropic Breathwork

Holotropic Breathwork, meaning “moving toward wholeness” (holos = whole, trepein = to move toward), combines deep, accelerated breathing with evocative music to reach non-ordinary states of consciousness.

Developed by Dr. Stanislav Grof and Christina Grof in the 1970s, this method mirrors the healing insights often achieved through psychedelic therapy — without substances. It’s been used successfully in trauma therapy, addiction recovery, and PTSD treatment, guiding participants into deep self-awareness and transformation.

Benefits

• Promotes self-awareness and trauma integration

• Reduces symptoms of depression, anxiety, and PTSD

• Supports addiction recovery

• Enhances emotional release and spiritual connection
  

3. The Wim Hof Breathwork Method

The Wim Hof Method combines controlled breathing with cold exposure to strengthen both body and mind. In trauma therapy, it’s particularly effective for helping individuals expand their “window of tolerance” — the emotional range where they can function and process stress without becoming overwhelmed.

By taking deep, oxygen-rich breaths, this method regulates the autonomic nervous system and reduces the body’s tendency to trigger fight-or-flight responses. It helps trauma survivors increase resilience, manage stress, and feel safe in their bodies again.

Benefits

• Reduces PTSD and anxiety symptoms

• Improves mental clarity and focus

• Regulates stress and boosts resilience

• Enhances energy and healing

• Strengthens the immune system
  

5 Safety Considerations Before Trying Breathwork for Trauma

Breathwork can be powerful and deeply healing, but it’s not for everyone. Because it can trigger strong physical and emotional responses, always check with a trauma therapist or healthcare professional before beginning. Always practice in a safe environment, ideally guided by a trained facilitator who can support you if intense emotions arise.

Avoid trauma breathwork if you have:

1. Uncontrolled high blood pressure

2. History of panic attacks or psychosis

3. Cardiovascular disease or irregular heartbeat

4. Epilepsy or seizure disorders

5. Pregnancy

Final Thoughts: Breathe to Heal

Breathwork for trauma healing is more than a therapeutic technique, it’s a return to yourself. By consciously engaging with the breath, you create space for the body to process what the mind cannot, fostering emotional integration, safety, and transformation.

While breathwork should never replace professional trauma therapy, it can beautifully complement it, empowering you to reconnect with your body, calm your nervous system, and rediscover your inner strength.

Remember: healing begins with one conscious breath.

Contact MHC Counselling Therapy today to book your first online session and start your journey towards healing.

At MHC Counselling Therapy, we provide online trauma therapy in Ottawa, Halifax, and across Canada. Our compassionate, trauma-informed therapists help clients heal from PTSD, anxiety, depression, childhood trauma, relationship trauma, and chronic stress. Using Somatic Therapy, CBT, Narrative Therapy, and breathwork, we guide you through a holistic process of healing and nervous system regulation. Each online therapy session is personalized to your needs, helping you reduce anxiety, feel grounded, and build emotional resilience. We offer flexible virtual trauma counselling so you can access support from the comfort and privacy of your home. Whether you’re seeking PTSD therapy in Ottawa, trauma counselling in Halifax, or online trauma and breathwork therapy anywhere in Canada, we’re here to help you heal and move forward.