The Most Abundant and Powerful Tool We Have: Breath

 The Most Abundant and Powerful Tool We Have: Breath

It’s a truth many of us take for granted: we breathe. Every moment, every day, we inhale and exhale without giving it much thought. But when it comes to healing trauma, this very act—something we often overlook—holds immense power. It is, quite possibly, the most abundant and powerful tool we have for transforming locked trauma into healing.

As a nurse, veteran, and someone deeply attuned to the complexities of trauma and its impact on our nervous systems, I’ve come to understand the incredible power of breathwork in the healing journey. I’ve seen firsthand how trauma can manifest in the body, often causing us to feel stuck, disconnected, or numb. Yet, there is one simple, accessible tool—breathing—that has the potential to transform our relationship with trauma, and it’s a tool we carry with us everywhere.

Breath: Our Body’s Natural Mechanism for Regulation

When trauma occurs, whether physical, emotional, or psychological, it often hijacks our nervous system. We enter fight, flight, or freeze mode, where our body’s stress response takes over, preparing us to react to the perceived threat. In these moments, our breath becomes shallow, quick, and irregular—a reflection of the state of our nervous system.

This is where the healing power of breath comes in. Conscious breathing can reset and regulate our nervous system, activating the parasympathetic nervous system (our rest and digest system) to calm us down and bring us back to a state of balance.

It’s remarkable. The very thing that gets disrupted during trauma—our breath—can also be the thing that restores us.

How Breath Unlocks Trauma

Trauma, especially when it’s held in the body, can feel like a locked door—a place where emotions and memories are trapped. The body carries this unfinished business, and we may not even be consciously aware of it. It’s as though we’re operating in survival mode, trying to cope with the chaos within, without even knowing how to access the key to unlock the trauma we’re carrying.

This is where breathwork becomes a bridge.

When we engage in mindful, intentional breathing, we allow ourselves to enter a state where the body can begin to release that pent-up energy. I’ve experienced it in my own healing journey, and I’ve witnessed it in others: the subtle yet powerful shift that occurs when breath meets trauma. It’s as if the body knows it can finally let go, little by little.

Slow, deep breaths invite the body to relax, signalling to the brain that it is safe. This is a profound message when you’ve spent years in a state of hypervigilance or numbing. And when the body begins to relax, the stuck energy of trauma—which may manifest as tension, tightness, or even chronic pain—can begin to soften and release.

Practical Breathwork Techniques for Healing

The beauty of breathwork is its simplicity. You don’t need a therapist or fancy equipment; your breath is always there for you. Here are a few simple yet effective techniques I’ve found incredibly powerful in transforming trauma:

1. Diaphragmatic Breathing (Deep Belly Breathing)

This technique involves breathing deeply into the diaphragm (the area just beneath the ribs) rather than shallow breaths into the chest. By expanding the belly with each inhale, you activate the parasympathetic nervous system, sending a signal to your body that it can relax.

How to do it:

• Sit or lie in a comfortable position.
• Place one hand on your chest and the other on your abdomen.
• As you inhale, let your abdomen rise, filling your belly with air (your chest should remain relatively still).
• Slowly exhale, allowing your abdomen to fall.
• Focus on making each inhale and exhale smooth and even. Start with a few minutes each day and gradually increase the time.

2. Box Breathing

Box breathing is a technique that involves holding your breath for equal counts of time, creating a balanced rhythm that can deeply calm your body and mind. It’s particularly helpful when you’re feeling overwhelmed or triggered.

How to do it:

• Inhale for a count of 4.
• Hold your breath for a count of 4.
• Exhale for a count of 4.
• Hold your breath for a count of 4.
• Repeat for a few minutes, focusing on the rhythm.

3. Heart-Focused Breathing (HeartMath)

This is a wonderful technique for connecting breath with heart-centred awareness. It’s particularly powerful for regulating emotions and trauma recovery because it helps bring focus and calm to the heart area, often where emotions are stored.

How to do it:

• Place your hand over your heart.
• Breathe slowly and deeply into your chest, imagining you are breathing through your heart area in the centre of your chest.
• With each breath, think of something that brings you peace or love—this can be a person, a memory, or a place. If you cannot recall anything, imagine sitting with the sun on your face
• Continue breathing deeply and calmly, letting the feeling of love or gratitude expand with each breath.

4. Alternate Nostril Breathing

Alternate nostril breathing can help bring balance to the body and mind. This technique is especially beneficial when you’re feeling disconnected, anxious, or out of balance.

How to do it:

• Sit in a comfortable position and close your eyes.
• With your right thumb, close your right nostril.
• Inhale deeply through your left nostril.
• Close your left nostril with your right ring finger, then release your right nostril.
• Exhale slowly through the right nostril.
• Inhale through the right nostril, then close the right nostril and release the left nostril.
• Exhale through the left nostril.

Breath as a Daily Practice for Healing

The power of breath isn’t just in the moments when we’re triggered or feeling overwhelmed. It’s in the consistent practice of returning to our breath throughout the day. Making breathwork a daily practice can help us stay centred, regulated, and connected to ourselves, even in the midst of stress or trauma.

I often remind myself and those I work with: breath is always available. No matter what is happening in the world around us, we have the ability to ground ourselves and heal from within. Just like a nurse tending to a patient, you can be your own healer, using the breath as a tool to soften the trauma, piece by piece.

Conclusion: Breathe into Healing

I’ve walked this path myself. I know how it feels to carry the weight of trauma in my body—how it feels to live in a constant state of numbness or reactivity. But I also know the healing power of breath. With each deep inhale and slow exhale, I reclaim a little more of myself. I unlock the energy of the past and allow it to flow out, making space for new life and new possibility.

Trauma may have locked something inside you, but the good news is that you have the key to unlock it. And that key is within you—within every single breath you take.

Breathe deeply, and let your healing begin.

With love, Caron  🫁💜