Exploring the Use of Breathwork in PTSD Treatment: Promises and Pitfalls

Post-traumatic stress disorder (PTSD) is like a relentless shadow, haunting survivors long after the storm has passed. While traditional therapies are a vital part of treatment, they take time, leaving one feeling like they are chipping away a mountain with a spoon. This is where breathwork provides additional support –a way to release the grip of trauma and reclaim a sense of peace.

Understanding PTSD

PTSD is a mental health ailment that arises after experiencing or witnessing a traumatic event. Its symptoms, and the intensity of said symptoms, fluctuate from person to person but typically include:

• Flashbacks and nightmares
• Severe anxiety and panic attacks
• Uncontrollable thoughts about the trauma
• Emotional numbness
• Persistent negative emotions
• Irritability or anger
• Sleep disturbances
• Difficulty concentrating

These symptoms make PTSD quite overwhelming and seem never-ending. However, it is important to remember that PTSD does not need to be a lifelong sentence. Healing is possible. Traditional therapies, such as psychotherapy and medication, are available to help process the trauma and manage symptoms. However, psychotherapy takes time, and medications can have side effects. In such situations, deep breathing exercises offer hope to those looking to accelerate their recovery.  

The Benefits of Breathwork in PTSD Treatment

Breathwork offers a holistic approach to managing PTSD. Not only does it complement traditional therapies, but it also provides immediate relief and deeper emotional processing, as explained below.

1. Regulating the Nervous System

Intentional deep breathing has been shown to profoundly affect the nervous system. Specifically, it can help deactivate the sympathetic nervous system, which is responsible for our “fight-or-flight” response. Simultaneously, it activates the parasympathetic nervous system, which promotes relaxation and calm.

Research provides plenty of evidence of this effect. For instance, a 2017 study found that the physiological effects of diaphragmatic breathing – reducing blood pressure and increasing oxygen levels – triggered parasympathetic activity in the body. Another study published in 2023 revealed that breathwork techniques could lower levels of stress hormones such as cortisol, further supporting their role in alleviating symptoms. 

2. Managing Stress and Reducing Anxiety

Due to the effects of deep breathing on the nervous, breathwork serves as an effective coping mechanism for reducing anxiety, especially during moments of distress. For example, suppose you are in the midst of a flashback. In such a situation, practicing breathwork can create a distraction, shifting focus to your breath.

As you count, inhaling and exhaling, you ground yourself back in the present, restoring this sense of stability. This can break the cycle of anxiety. It can also counteract the heightened state of alertness and fear. 

3. Accessing and Processing Suppressed Memories

Certain advanced types of breathwork, such as holotropic breathwork, can also be used during therapy to release suppressed memories related to traumatic events. This new information can give therapists and individuals a new perspective and a more effective way to work through unresolved issues.

Limitations of Breathwork for Treatment

While breathwork shows promise in supporting PTSD treatment, there are some limitations to consider. Firstly, research is still ongoing into breathwork’s place in PTSD treatment. While studies suggest positive effects, more studies with larger groups of participants are needed to fully understand the long-term benefits of breathwork and how it compares to other treatments.

Additionally, for those dealing with severe or complex PTSD, practicing breathwork alone is not advised. While there are no breathwork dangers, working with a certified breathwork facilitator can make the practice far safer. Not only do these professionals ensure your technique is correct, but they can also offer support should any difficult emotions or memories arise.

Moreover, breathwork should not be seen as a stand-alone treatment. While breathwork is helpful, it works best when combined with traditional therapies. 

Best Breathwork for PTSD 

• Diaphragmatic Breathing: Focused breathing that uses the abdomen to engage the diaphragm to induce relaxation. 
• Box Breathing: Inhaling, holding, exhaling, and pausing for equal counts, which helps stabilize the nervous system.
• 4-7-8 Breathing: Inhaling for 4 seconds, holding for 7 seconds, and exhaling for 8 seconds, aiding in calming the mind.

Find Healing with Elemental Rhythm

PTSD is an invisible wound that takes its time to heal. While breathwork isn’t a replacement for traditional therapies, it is a beautiful complement, able to provide immediate relief. It can also aid in emotional processing, helping you navigate a way through the complexities of trauma.

At Elemental Rhythm, find compassionate guidance to help you along your healing journey. Explore new breathing techniques and get answers to questions like “Is somatic breathwork dangerous?” Most importantly, find all the resources you need to support your emotional well-being.

Visit our website and sign up for our free breathwork course. Experience the transformative power of deep breathing techniques without any cost!