Calming Down Trauma Reponses Using Breath
Information
When you are triggered and your trauma is activated it may feel as if your mind and body has been hijacked by the past. You may feel overwhelmed or out of control. One way that you can help your nervous system to calm down is through the use of breathing techniques.
Why do we recommend breathing techniques at Taproot Psychology?
Mindful breathing exercises (when practiced regularly) have been proven to reduce stress and promote a feeling of calm. At Taproot we like to teach breathing techniques because our breath is always with us - so breathing skills can be used at anytime and anywhere! It can be of significant benefit to people struggling with emotion regulation. We have also found that relaxed, abdominal breathing (as opposed to shallow, chest breathing) greatly increases the effectiveness of these exercises.
Becoming Calm Breathing Exercise
Wherever you are as you read this, make yourself as comfortable as possible. If you can't get comfortable or it feels uncomfortable to allow yourself to fully relax, that's okay. Try keeping one part of your body tense (such as your fist) during the exercise. Our aim is to relax much of our body that feels safe.
If focusing on your breath during this experience does not feel right for you - STOP. Paying attention to breathe can cause tension for many survivors as it may be related to a trauma or connect to overwhelming, life threatening events. Everyone is different and it is important that you find techniques that support your grounding and stability. Experimentation is key.
For this exercise we invite you to:
Breathe in, as you watch the tree grow up and think or say, "I am".
Breathe out, as you watch the tree grow down and think or say, "becoming calm" or "letting go".
Use any phrase the feels right for you.
Continue for 3-5 breaths.
If at any time you feel light headed -Stop.