The Role of Breathwork and Mindfulness in Healing Trauma
Trauma is stored not only in the mind but also the body.
After a traumatic incident, many people find themselves reacting in ways that feel out of their control. Whether it’s chronic anxiety, emotional numbness, or overwhelming fear in everyday situations, the effects of trauma can feel confusing and overwhelming. And because trauma affects both the mind and the body, healing requires a holistic approach that includes both.
Two of the most accessible body-based tools are breathwork and mindfulness.
In this post, we’ll explore how these practices work, why they’re helpful for trauma recovery, and how to begin using them gently and safely.
Trauma and the mind-body connection
When we experience trauma—whether it's a single event or a pattern over time—our nervous system often becomes dysregulated. You might notice this as:
Difficulty calming down or feeling “on edge” (hyperarousal)
Emotional shutdown or numbness (hypoarousal)
Trouble connecting with others or trusting others
Shallow breathing or even holding your breath under stress
The nervous system’s job is to keep us safe. But after trauma, it can get stuck in survival mode—even when the danger is long past.
This is where body-based healing tools like breathwork and mindfulness become essential. They help us return to a sense of internal safety, which is foundational for deeper emotional and relational healing.
Breathwork and its benefits
Breathwork refers to the intentional use of the breath to regulate the body and mind. It’s not about doing anything dramatic or forced. To regulate the nervous system., even a gentle, mindful breath can be transformative.
Trauma can often lead to shallow, rapid breathing—or we may unconsciously hold our breath altogether. This signals to the brain that we are still under threat, reinforcing anxiety and distress.
Breathwork helps by:
Activating the parasympathetic nervous system (the "rest and digest" state)
Slowing down racing thoughts
Creating a felt sense of safety in the body
Anchoring attention to the present moment
Even just 3–5 minutes of conscious breathing a day can begin to shift how you feel in your body.
Try this:
Inhale gently through the nose for a count of 4.
Exhale slowly through the mouth for a count of 6.
Repeat for 1–3 minutes, noticing the sensation of the breath moving in and out.
*Note: This practice is meant to support you, not push you. If you notice further dysregulation, please discontinue the exercise.
Mindfulness: a path back to the present
Mindfulness is the practice of paying attention to the present moment—without judgment.
For trauma survivors, being present in the body can sometimes feel unsafe or unfamiliar. That’s why mindfulness, when approached gently and intentionally, can be so powerful. It invites us to build tolerance for being here, now—without having to fix or escape.
Mindfulness helps by:
Increasing awareness of thoughts, emotions, and bodily sensations
Encouraging self-compassion instead of self-criticism
Teaching us to observe internal experiences without being overwhelmed by them
It’s not about “clearing your mind.” It’s about noticing what’s happening—internally and externally—with kindness.
Breathwork + mindfulness: a powerful pair
Breathwork and mindfulness naturally complement each other.
Breath can serve as a focal point for mindfulness practice—something steady and familiar to return to when the mind begins to wander or the body feels unsettled.
Together, these practices:
Help you notice and name what’s happening inside
Build emotional regulation and resilience
Offer a path back to embodied safety
I often use these tools in-session to help clients stay grounded while exploring difficult memories or emotions. Outside of therapy, they become practices you can return to again and again—especially during anxious or triggering moments.
How breath and mindfulness fit into holistic therapy
While breathwork and mindfulness are powerful, they are just one part of a holistic therapy approach.
In my practice, I combine these tools with deeper therapeutic modalities like Internal Family Systems (IFS) and attachment-based therapy. Together, these approaches support healing on every level—mental, emotional, physical, and relational.
You don’t have to “think” your way through trauma. In fact, much of the healing happens through gentle, embodied experiences that help your nervous system learn it’s safe to relax, to feel, to connect.
5 breathwork and mindfulness exercises for trauma recovery
1.Box Breathing
This structured breathing technique can help calm the nervous system and reduce anxiety.
How to practice:
Inhale for 4 counts
Hold for 4 counts
Exhale for 4 counts
Hold for 4 counts
Repeat for 4–6 rounds
This method helps focus the mind and regulate breathing, which can ease racing thoughts or emotional overwhelm.
2. Soothing Touch + Breath
Combines breath with self-soothing physical contact.
How to practice:
Place one hand on your heart and one on your belly
Inhale slowly, feeling your hands rise and fall
Exhale gently, saying to yourself: “I am safe.” or “I’m here now.”
Can be grounding and comforting, especially during anxious or dissociative moments.
3. Mindful Walking (Walking Meditation)
Movement-based mindfulness that can be helpful if sitting still feels too intense.
How to practice:
Walk slowly and intentionally
With each step, notice how the environment and view changes
You can silently repeat: “Here… now… here… now…” as you walk
Useful for trauma survivors who feel disconnected from their bodies or struggle with stillness.
4. Butterfly Hug + Breath (from EMDR/trauma-informed practices)
A self-regulation technique used to calm and soothe the nervous system.
How to practice:
Cross your arms over your chest, hands resting on opposite upper arms (like a self-hug)
Gently tap each shoulder alternately
Breathe slowly while doing the tapping for 1–2 minutes
Promotes bilateral stimulation and self-soothing, often used in trauma work.
5. Color Breathing
A visualization technique to encourage regulation.
How to practice:
Identify a color that represents healing or softness
Envision breathing the color in through your nose
Watch the color as it travels through your body
Exhale any residual tension through your open mouth
'Helpful for individuals who benefit from visual aids.
Final thoughts
Healing from trauma doesn’t happen all at once. It happens moment by moment—breath by breath.
If you’re struggling with anxiety, trauma, or attachment wounds, and you’re curious about how breathwork and mindfulness could support your healing, you don’t have to figure it out alone.
Let’s work together to create a path forward that honors your whole self—mind, body, and spirit.
