How Breathing Supports Recovery From Trauma

When someone has lived through prolonged stress or trauma, the body often stays in survival mode long after the threat has passed. This isn’t a failure of willpower or mindset. It’s the nervous system doing exactly what it learned to do to keep you safe.

Breathing is one of the few ways we can directly influence this system from the bottom up.

Trauma, stress, and the nervous system

Trauma commonly pushes the nervous system toward sympathetic dominance—the “fight or flight” state. In this mode, the body prioritises speed and protection:

• Heart rate increases

• Breathing becomes faster or shallower

• Muscles stay tense

• Sleep and digestion are disrupted

For some people, the opposite can happen: the system shifts into shutdown or collapse, where energy, motivation, and emotional access feel blunted.

Recovery is not about forcing calm. It’s about helping the nervous system regain flexibility—its ability to move between activation and rest when appropriate.

Breathing plays a central role in this.

Different breathing rates and their effects

Not all breathing patterns do the same thing. Small changes in pace and structure can send very different signals to the nervous system.

• Slow, even breathing (coherent / equal breathing)

  • Breathing with a steady rhythm—where inhale and exhale are the same length—supports regulation and stability. At slower rates, this pattern can improve heart rate variability and help the body settle out of constant alertness.

    This is often a good baseline practice for trauma recovery: predictable, non-invasive, and easy to return to.

    Common uses: general regulation, emotional steadiness, rebuilding trust in calm states.

• Extended exhale breathing

  • When the exhale is longer than the inhale, the nervous system receives a stronger “stand down” signal. This pattern can be particularly helpful when anxiety, agitation, or irritability are prominent.

    The key is gentleness. Longer exhales should feel easing, not forced.

    Common uses: anxiety, overactivation, difficulty settling.

• Structured breathing (e.g. box breathing)

  • Breathing patterns that include holds and clear structure can provide a sense of containment when emotions feel close to overwhelming. The predictability itself can be stabilising.

    However, holds can feel too intense for some people, especially if there is a history of panic or breath-related fear. These patterns are best offered as optional rather than default.

    Common uses: feeling panicky, on edge, or mentally scattered.

• Gentle, low-effort breathing

  • For people who feel shut down, exhausted, or emotionally numb, the aim is not stimulation but reconnection. Very gentle, rhythmic breathing without effort or strain can help the system re-engage safely.

    In these states, “doing less” is often more effective than trying harder.

    Common uses: shutdown, fatigue, emotional collapse.

Why breathing helps trauma recovery

Breathing works because it speaks the nervous system’s language. Rather than trying to convince yourself you are safe, breathing provides physical evidence.

Over time, regular practice can help:

• Reduce baseline arousal

• Improve emotional regulation

• Support sleep and recovery

• Increase tolerance for calm and stillness

• Restore a sense of agency in the body

This is not about quick fixes. The value comes from repetition, safety, and consistency.

Tips for breathing well (especially with trauma)

Breathing practices should feel supportive, not demanding. A few principles matter more than the exact technique.

Breathe through the nose when possible

Nasal breathing is naturally slower and more regulating. It also reduces over-breathing and helps maintain appropriate carbon dioxide levels.

Let the belly move

Diaphragmatic breathing allows the lungs to expand fully and supports vagal tone. A simple check is to place one hand on your chest and one on your belly—the belly should move more than the chest.

Avoid forcing the breath

If breathing feels strained, effortful, or dizzying, it’s a sign to ease back. Trauma recovery works best with less control, not more.

Choose comfort over performance

There is no “ideal” breath to achieve. If a pattern feels unsettling, shorten it, soften it, or switch to something simpler.

Short, regular practice beats long sessions

Three to five minutes, done consistently, is often more beneficial than occasional long practices.

A final word

Breathing is not a cure for trauma—but it is a powerful foundation. By working gently with the breath, you help the nervous system relearn that the present moment is different from the past.

Recovery begins not with pushing yourself to feel better, but with giving the body repeated experiences of safety.