Trauma-Informed Breathwork: What to Know Before You Begin

Breathwork has exploded in popularity over the last decade… and for good reason. It’s powerful. It’s accessible. And it works.

But here’s the truth that doesn’t get talked about enough:

Breathwork can also be overwhelming, triggering, and even re-traumatizing… if not done with care.

When it comes to trauma, how we breathe matters just as much as that we breathe.

That’s why trauma-informed breathwork is essential. It’s not just about unlocking emotion. It’s about creating a container where the body feels safe enough to let go.

Let’s talk about why that matters and what to look for when choosing a breathwork practice or facilitator.

Why Breathwork Can Feel Intense (And Why That’s Not Always Good)

The breath is a gateway to our nervous system, our subconscious, and our stored emotional experiences. When we start working with it intentionally, we often stir things up.

• Tears rise from nowhere.

• Memories surface.

• Tingling, shaking, dissociation, or panic can appear.

• Some people feel high. Others feel numb.

These are not signs that something is “wrong.” They’re signs that the body is trying to process something long-held. But without the right support, this can be too much, too fast.

Trauma doesn’t heal through force. It heals through safety.

What Trauma-Informed Breathwork Actually Means

A trauma-informed breathwork practitioner isn’t just someone who knows the mechanics of breathing. They understand:

• How trauma impacts the nervous system

• How to recognize signs of dysregulation or shutdown

• How to hold space without pushing or pathologizing

• How to titrate the experience, so you don’t overwhelm the system

• How to help you stay connected to the present moment and your body

In a trauma-informed session, you are always in choice. You’ll never be told to “go deeper” or “stay with it” if your body is saying no.

Because in trauma recovery, learning to trust your own yes and no is part of the medicine.

The Power of Slowness and Titration

A common misconception is that breathwork should feel intense or cathartic to be effective. But for trauma survivors, intensity isn’t always helpful - it can replicate the overwhelm of the original experience.

Instead, trauma-informed breathwork focuses on:

• Titration: touching the edges of the sensation, then backing off

• Resourcing: finding internal or external sources of safety and support

• Pendulation: moving gently between activation and relaxation

• Tracking: staying present with body sensations without needing to fix them

This is nervous system healing at its most elegant: subtle, deep, and compassionate.

Breath as Empowerment

Many people who’ve experienced trauma feel disconnected from their body. They may live in a state of hyper-vigilance or numbness, unable to feel fully safe or present.

Breathwork, when offered with care, becomes a way to reclaim your body as a safe place to live.

It doesn’t need to be dramatic. It can be quiet. Gentle. A slow inhale into your belly. A sigh of relief on the exhale. A moment where you realize… you’re here. And that’s enough.

Tips Before You Begin Breathwork as a Trauma Survivor

• Work with a trained trauma-informed facilitator, not just someone who’s done a weekend course.

• Go slow. Start with 5–10 minutes of gentle breathing.

• Stay connected to sensation. Numbness is information too.

• Don’t compare your process to others. Yours is sacred, exactly as it is.

• If you feel overwhelmed, stop. That’s not failure… it’s wisdom.

At Interbeing, We Hold Breath with Reverence

We offer breathwork as a sacred practice—not a performance. Our approach is somatic, intuitive, and trauma-sensitive. We support people in returning to their breath as a place of power, not panic. Of healing, not hijack.

In our sessions, your breath is not something to be controlled.

It’s something to be honored.

And in that honoring, we find the doorway back to wholeness.