In cases of trauma, specific breathing techniques can help calm the nervous system and restore a sense of safety. Especially for trauma-related symptoms such as anxiety, panic, dissociation, or hyperventilation, breathing exercises are often an important therapeutic tool.

Below is an overview of well-researched techniques that can be effective:

1. Diaphragmatic Breathing (Belly Breathing)

• What: Breathe in deeply through the nose so that your belly expands, and exhale slowly through the mouth.
• Why: Activates the parasympathetic nervous system (rest and recovery).
• How: Inhale for 3–5 seconds, exhale for 5–8 seconds. Repeat for a few minutes.

2. Box Breathing

• What: Breathe in – hold – exhale – hold – each for the same amount of time.
• For example: 4 seconds inhale, 4 hold, 4 exhale, 4 hold.
• Why: Provides structure and calm to an overwhelmed nervous system.

3. Connected Breathing

• What: A rhythmic, continuous breath without pauses between inhale and exhale, e.g., 4 seconds in, 4 out.
• Why: Often used for emotional processing and personal growth.

4. Vagus Nerve Breathing

• What: Combines breath with head and eye movements to reset the vagus nerve.
• Why: Helps balance the two branches of the vagus nerve – stimulating the ventral vagus and calming the dorsal vagus.

5. Somatic or Trauma-Based Breathing

• Focus on safety and body awareness.
• Breathe into areas of physical discomfort with mindful attention, without forcing.
• Pay attention to signs of overstimulation (such as dizziness, nausea, dissociation).

Important in trauma work:

Do not force anything. With severe trauma, deep breathing can sometimes trigger old fear responses.
Always start gently, preferably with guidance from a therapist.
If you feel more unsettled, return to your normal breathing or do something grounding (e.g., feel your feet, hold onto something).