You're Breathing Wrong: How the Power of Breathing Exercises and Meditation Help Heal

For those who have experienced domestic violence, abuse, or generational trauma, life can often feel overwhelming. Anxiety, depression, and feelings of being disconnected from the present moment are common emotional responses to trauma. One of the most powerful tools to help manage these feelings is something we all do every day without thinking—breathing.

Breathing exercises and meditation are incredibly effective in helping victims of trauma find calm and regain control of their emotions. These simple, accessible practices not only help individuals cope with anxiety and depression but also aid in grounding and staying present in the moment. By understanding the science behind how breathwork works, victims of trauma can learn how to use these techniques to support their healing process.

How Trauma Affects the Body

When a person experiences trauma, their body often stays in a constant state of fight-or-flight mode. This is the body’s natural response to stress, where adrenaline surges, heart rate increases, and breathing becomes shallow. While this response is helpful in dangerous situations, it can become harmful when it’s triggered frequently, as it is for many trauma survivors.

For victims of abuse and generational trauma, this heightened state of alertness can persist long after the immediate danger has passed. Victims' minds become hypervigilant as they overthink about the future and the past. The body continues to react as if it is still in danger, leading to chronic stress, anxiety, and even depression. Over time, this constant state of stress can lead to physical symptoms such as headaches, fatigue, muscle tension, and digestive issues.

How Breathing Exercises Help the Brain and Body Heal

Breathing exercises are a natural way to calm

the body’s stress response. By purposefully focusing on the feeling and sound of breath coming in and leaving your body it brings the mind to the present which helps refocus the mind out of the anxiety-worry cycle. When we slow down and focus on our breath, we activate the parasympathetic nervous system, responsible for the body’s rest and relaxation response. This system helps counteract the fight-or-flight response, allowing the body and mind to relax.

Breathing exercises help to:

1. Regulate the Nervous System: Slow, deep breaths signal to the brain that the body is safe, helping to bring the nervous system back into balance. This reduces the production of stress hormones like cortisol and adrenaline, calming the mind and body.

2. Increase Oxygen Flow to the Brain: When we take deep breaths, we allow more oxygen to flow to the brain. This increased oxygen helps improve focus, mental clarity, and emotional regulation, making it easier to manage feelings of anxiety or depression.

3. Reduce Symptoms of Anxiety and Depression: Studies show that regular practice of deep breathing and meditation can significantly reduce symptoms of anxiety and depression. In one study published in the journal JAMA Psychiatry, participants who practiced breath-focused mindfulness saw a marked decrease in anxiety levels compared to those who didn’t use breath techniques.

4. Keep the Mind in the Present Moment: Trauma often causes individuals to feel stuck in the past or anxious about the future. Breathwork and meditation bring the mind back to the present, helping trauma survivors stay grounded in the here and now. This mindfulness can be incredibly healing for those who feel overwhelmed by intrusive thoughts and memories.

The Science Behind Breathwork

Breathing exercises and meditation are not just spiritual

practices; they have a strong scientific basis. When we engage in deep, mindful breathing, we stimulate the vagus nerve, which plays a major role in regulating the body’s stress response. Activating the vagus nerve through breathwork has been shown to reduce heart rate and blood pressure, both of which are elevated during states of stress or anxiety.

In a study published in Frontiers in Psychology, researchers found that practicing slow, deep breathing for just a few minutes can help reduce stress and anxiety levels by activating the parasympathetic nervous system. This shows how effective even short sessions of breathwork can be in helping the body move out of a state of constant stress.

How Breathwork and Meditation Help Victims of Trauma

1. Creating a Sense of Safety: For victims of trauma, feeling safe is often a rare experience. Breathwork helps create a sense of internal safety by calming the body’s stress response. When the body is relaxed, the mind feels safer, and it becomes easier to process emotions and experiences.

2. Building Emotional Resilience: Regular practice of breathing exercises can build emotional resilience. By learning to control their breath, trauma survivors can manage their emotions more effectively, especially during moments of anxiety or panic. This sense of control is crucial for individuals who may feel powerless because of their past experiences.

3. Reducing Panic Attacks: Trauma survivors often experience panic attacks, where their heart races, breathing becomes shallow, and they feel overwhelmed by fear. Learning how to use deep, slow breathing during these moments can help stop a panic attack in its tracks. Breathing deeply into the diaphragm sends signals to the brain that the body is not in danger, which helps the person regain control over their emotions.

4. Healing from Generational Trauma: Generational trauma refers to trauma passed down from one generation to another, often without individuals realizing it. Breathwork and meditation are useful tools for breaking this cycle of trauma. By calming the nervous system and fostering self-awareness, these practices allow individuals to process their inherited trauma in a safe and supportive way.

   
   

Practical Breathing Exercises for Trauma Survivors

Here are a few simple breathing exercises that can be

especially helpful for trauma survivors:

1. 4-7-8 Breathing:

   • Inhale through your nose for 4 seconds.

   • Hold your breath for 7 seconds.

   • Exhale slowly through your mouth for 8 seconds. This technique helps slow the heart rate and brings immediate relief from stress.

2. Box Breathing:

   • Inhale for 4 seconds.

   • Hold the breath for 4 seconds.

   • Exhale for 4 seconds.

   • Hold the breath again for 4 seconds. Box breathing is a simple yet powerful way to regulate the nervous system and stay present.

3. Diaphragmatic Breathing (Belly Breathing):

   • Place one hand on your chest and one on your belly.

   • Inhale deeply through your nose, allowing your belly to expand as you breathe in.

   • Exhale slowly through your mouth, feeling your belly fall as you breathe out. Belly breathing encourages deep, full breaths, which help calm the body and mind.

4. Mindful Breathing:

   • Simply focus on your breath as it moves in and out of your body.

   • If your mind wanders, gently bring your attention back to your breath. Mindful breathing helps keep the mind in the present moment, reducing anxiety about the past or future.

     
     

A Path to Healing Through Breath

Breathing exercises and meditation offer survivors of domestic violence, abuse, and generational trauma a path to healing. These practices are not only scientifically backed but also deeply supportive of emotional well-being. By learning to control their breath, trauma survivors can find relief from anxiety, depression, and feelings of disconnection.

Most importantly, breathwork empowers survivors to reconnect with their bodies, calm their minds, and stay grounded in the present moment. Healing from trauma is a journey, and breathing exercises provide simple yet powerful tools to take those first steps toward peace, safety, and self-compassion. If you're looking to add breath work and meditation to your new daily habits consider purchasing one of my books on healing trauma and battling difficult issues, because they creatively apply breathing exercises and customized meditations for people looking for an easier, more creative method of healing.

Color Your Soul Whole Books

Sources:

• JAMA Psychiatry: Mindfulness-Based Interventions for Anxiety

• Frontiers in Psychology: The Effect of Slow Breathing on Stress and Anxiety