For many trauma survivors reluctant to rely solely on medication or talk therapy, breathwork offers an alternative therapy on how to heal PTSD naturally. Breathwork practices such as Conscious Connected and Rebirthing can help you manage PTSD symptoms, promote relaxation, and support emotional regulation.
Understanding PTSD
According to the American Psychiatric Association, post-traumatic stress disorder (PTSD) is a mental health condition that develops after experiencing or witnessing a traumatic event such as sexual assault, childhood trauma, crime, combat, or natural disasters. Unlike normal stress reactions, PTSD can feature persistent symptoms such as intrusive memories, hyperarousal, avoidance, and emotional numbing. PTSD affects millions and can lead to debilitating physical symptoms and emotional distress.
Common PTSD symptoms include:
- Intrusive recollections of traumatic memories
- Avoidance of reminders (intentionally steering clear of people, places, objects, or situations that trigger distressing memories or feelings linked to the original trauma)
- Negative changes in mood and cognition
- Heightened arousal and reactivity, such as insomnia and irritability
While most people exposed to traumatic stress do not develop PTSD, those who do may face complex PTSD, especially if they have endured multiple traumatic events or prolonged emotional distress. Risk factors include personal history, substance abuse, and lack of a support group or social connections.
The Science of Breathwork for PTSD
1. Autonomic Regulation
PTSD is marked by hyperarousal, a chronic stress response that keeps the body feeling tense and alert even when there’s no immediate danger. A breathing-based meditation study involving U.S. military veterans showed it could reduce PTSD symptoms, calm rapid breathing, and lessen jumpiness. For people with PTSD, this means feeling calmer, less anxious, and more in control of their reactions.
2. Vagus Nerve Stimulation
Every deep breath you take activates the vagus nerve, a nerve that helps your body calm down. When this nerve is activated, it signals your body to relax, lowers stress hormones like cortisol, helps regulate moods, and steadies your heartbeat.
3. Somatic Reset
Somatic breathwork helps you tune into your body by combining mindful breathing with body awareness. It moves your nervous system from feeling tense and anxious (fight-or-flight) to calm and relaxed (rest-and-digest). For people with PTSD, this technique can help reset their nervous system and make emotional healing possible, leading to more positive emotions.
Breathwork for Posttraumatic Stress Disorder Healing
Rebirthing Breathwork and Conscious Connected Breathing are specialized breathwork styles that offer unique support for individuals coping with posttraumatic stress disorder. They both employ a continuous, circular breathing pattern with no pauses between inhales and exhales. By maintaining an unbroken flow of breath, practitioners can safely revisit and release suppressed trauma, facilitating deep emotional catharsis and integration.
Nervous System Regulation Through Breathwork
In the context of traumatic stress reactions, Rebirthing enables trauma survivors to approach their traumatic experiences in a regulated environment. During prolonged sessions, practitioners lie down and synchronize their breathing to a steady rhythm while listening to curated playlists. This kind of breathwork, combined with music therapy, helps soothe the nervous system and reduce symptoms of hyperarousal. Accompanied by the guidance of a certified breathwork facilitator, this practice supports participants through each stage of recovery, from initial emotional release to calm reintegration.
Parasympathetic Nervous System Healing
Conscious Connected Breathing activates the parasympathetic nervous system and completes the stress cycle left unresolved after stressful situations. By allowing the body to fully traverse the fight-or-flight response, this technique mitigates hypervigilance, reduces the frequency and intensity of intrusive flashbacks and nightmares, and lowers overall baseline anxiety levels. Completing this physiological loop helps to normalize respiratory patterns, decrease muscle tension, and restore restful sleep, thereby reducing debilitating symptoms associated with PTSD.
Studies on Breathwork for Trauma
A systematic review of breathing-based interventions suggests that these modalities can improve emotional regulation and alleviate distress in populations who have similar symptoms, such as generalized anxiety and panic disorders. While targeted studies on Conscious Connected Breathing are still emerging, existing evidence across breathwork styles underscores its efficacy for managing trauma-related health problems. By fostering a deep mind–body connection, participants develop heightened interoceptive awareness, learn to recognize triggers, and build resilience to cope with future stressors.
PTSD Healing Process Using Rebirthing Breathwork
Before engaging in Rebirthing sessions, individuals should consult a mental health professional to assess suitability and identify any contraindications. Those with certain health problems, such as cardiovascular concerns or severe respiratory conditions, may require modified protocols or medical clearance.
By weaving Rebirthing and Conscious Connected Breathing into one’s treatment plan, individuals can more effectively navigate their healing process, reduce physiological reactivity, and restore a sense of inner safety. As part of a comprehensive program supervised by a qualified healthcare professional, these practices hold promise for empowering those who have experienced trauma to reclaim balance and well-being.
Simple Breathwork Techniques to Manage PTSD Symptoms
These simple breathwork techniques offer practical tools to help you quickly manage PTSD symptoms and regain a sense of calm. They are easy to practice anywhere and can effectively shift your nervous system from stress to relaxation. For those experiencing PTSD symptoms, it can provide immediate relief during challenging moments or episodes.
A. Diaphragmatic (Deep Belly) Breathing
A cornerstone coping strategy for managing PTSD symptoms.
For this practice:
- Sit comfortably or lie down.
- Place a hand on your belly, one on your chest.
- Inhale slowly through your nose and feel the belly expand.
- Exhale fully through your mouth and feel the belly fall.
- Repeat 4–6 breaths per minute, up to 10 cycles
B. Box Breathing & 4-7-8 Technique
These regulated patterns reduce anxiety and promote relaxation.
- Box Breathing: Inhale 4 sec → hold 4 sec → exhale 4 sec → hold 4 sec.
- 4-7-8 Breathing: Inhale 4 sec → hold 7 sec → exhale 8 sec.
Comparing Breathwork to Other Natural Remedies
While breathwork directly targets the autonomic nervous system, calming your body’s stress response, other natural remedies can complement your healing journey. Studies of these approaches in alternative therapies for PTSD show synergistic benefits when combined with breathwork.
Healthy Diet
A healthy diet supports people with PTSD by helping regulate key bodily functions that are often disrupted by chronic stress. When the nervous system is in a constant state of “fight-or-flight,” digestion can slow down or become irregular, leading to issues like bloating, constipation, or diarrhea. Eating nutrient-rich, whole foods can help calm inflammation, support healthy gut bacteria, and improve the body’s ability to absorb nutrients, which are essential for energy, immune strength, and overall physical resilience.
Restful Sleep
Restful sleep is crucial for people with PTSD because it helps the brain and body recover from stress. When you sleep well, your brain can better process and store memories, making traumatic experiences feel less overwhelming. Poor sleep can increase irritability, anxiety, and depression, making PTSD symptoms worse. Prioritizing healthy sleep patterns helps improve overall mental health, emotional balance, and resilience, ultimately making it easier to heal and cope with daily challenges.
Journaling
Writing about thoughts and feelings can act as a sort of “brain dump,” which will help you recognize triggers, identify patterns in your emotions, and track your progress over time. Regular journaling supports emotional healing by allowing you to release pent-up feelings and gain new insights into your experiences, ultimately contributing to greater well-being and emotional resilience.
Integrating Breathwork into a Holistic PTSD Treatment Plan
A comprehensive treatment plan should weave together:
- Breathwork sessions (self-directed or guided)
- Self-care practices (healthy diet, meditation, journaling, setting/maintaining healthy boundaries)
- Cognitive behavioural therapy (CBT) and Eye Movement Desensitization and Reprocessing (EMDR)
- Selective Serotonin Reuptake Inhibitors (SSRIs), if prescribed, and are currently taking
- Collaboration with your healthcare team and mental health professionals, support groups, and other healthcare providers
Tracking Your Healing Journey
- Set Measurable Goals: Aim to reduce anxiety spikes and improve sleep quality week by week.
- Keep a Journal: Log breathwork frequency, mood changes, and other symptoms of PTSD.
- Celebrate Milestones: Acknowledge progress in emotional healing and residual symptom management. This part is key! Celebrating even the little wins can lead to more change and positively reinforce the changes you are already making.
Ready For Freedom From Your PTSD Symptoms?
Breathwork is a powerful natural remedy to treat PTSD, offering alternative therapies that promote relaxation, regulate emotions, and reduce stress. You can begin with just a few minutes daily to reclaim a sense of calm and start building resilience. If you are interested in learning more about Rebirthing or Conscious Connected Breathwork, book a free consultation online and move one step closer to managing your PTSD symptoms naturally.
