Unlocking Calm: The Benefits of Parasympathetic Breathing in Trauma Therapy
Trauma affects the nervous system by triggering the body’s stress response leading to states of hyperarousal and physical/emotional dysregulation. The body sees something is a threat, whether perceived or real, and activates the body’s fight-or-flight response. Our prefrontal cortex (logical thinking) goes offline as the body prioritizes the amygdala (fight-or-flight) and our sympathetic nervous system to respond to the threat. This leads to us feeling completely flooded or overwhelmed and not being able to think logically.
This state is helpful when there’s a real threat such as in a life-threatening situation like combat or being chased by a wild animal. When it’s not helpful is when we’re in social or interpersonal situations where we want to think logically but we are fighting to keep our prefrontal cortex online, the part of our brain that does the logical thinking.
One very helpful thing that is becoming more implemented is what some like to call “parasympathetic breathing”. Parasympathetic just means “against the sympathetic nervous system”. If a sympathetic nervous system response means fight-or-flight then the parasympathetic nervous system response means “chill on the beach with a margarita”. This blog will cover why this technique is helpful and how to implement it.
Understanding the Nervous System and Trauma
Trauma conditions our nervous system to see events, people, or things as threats that may not actually be a threat, but are recognized as one. A great example of this is the soldier who went to war and his job was looking for IEDs buried in the ground. He may have even experienced himself or a fellow soldier being injured or killed by one. His brain was trained to look for a threat.
Now, when he comes home and sees objects that look like IEDs while walking or driving down the road, he may have a response that is proportionate to his training. However, this is not proportionate to what is really going on and can become living a peaceful daily life difficult or impossible. It can feel like being hijacked by your nervous system and going from driving the car to being a passenger in the car and being taken for a ride. This can be very much what PTSD looks like and is a great candidate for PTSD treatment or trauma therapy with a trauma therapist.
How Breathing Plays a Significant Role in our Nervous System in Trauma Therapy
When our sympathetic nervous system is activated, our breathing becomes shallow and quick, or we might even temporarily stop breathing all together. Our body also gets flooded with cortisol and adrenaline, leading to an activated fight-or-flight state. Since parasympathetic is the opposite of sympathetic, breathing to re-regulate means we want to breathe calmly and slowly.
Communication is Vital
Effective communication forms the foundation of a healthy relationship. Practice active listening by maintaining eye contact and giving your partner undivided attention. Use “I” statements to express feelings without blame.
Keep your body language open and respectful. Remember, it’s not just what you say, but how you say it that matters in fostering understanding and resolving conflicts constructively.
What is Parasympathetic Breathing
Parasympathetic breathing can come in a few different forms but is largely the same idea: slow your breathing, especially your exhale, and breathe into your diaphragm. This differs from stress based breathing habits which are irregular or short. My favorite form of this is close your eyes if possible, take a slow, intentional breath in through the nose, breathing down into the diaphragm (stomach area), and then breathe out through your mouth like you’re breathing out through a straw very slowly. My preferred method is three seconds in 6 seconds out. When conflicts arise, resist the urge to veer off course. Stick to addressing one problem at a time, like navigating a tricky road. Jumping between multiple issues can fog your perspective and hinder resolution. By maintaining focus, you increase your chances of finding a clear solution. Remember, tackling one challenge effectively paves the way for smoother conflict resolution in your relationship.
How Does Parasympathetic Breathing Support Trauma Therapy
It’s very difficult to do meaningful work with a trauma therapist in trauma therapy if you are flooded and overwhelmed. This is why many trauma therapists implement parasympathetic breathing to help calm their clients so they can get their PFC back online and do meaningful work. Here are some benefits parasympathetic breathing has in tandem with trauma therapy:
Reduces Anxiety and Hypervigilance: Brings immediate calming effects during heightened emotional states
Increases Window of Tolerance: Enhances capacity to stay present during trauma therapy work
Supports Somatic Processing: Helps individuals reconnect with their body to find the root of the fear and connect with it meaningfully
Strengthens Mind-Body Connection: Reinforces awareness and agency in the healing process
A Word of Caution
The unfortunate reality for those with trauma is this technique is a tool, not a cure all for your trauma. In fact, it is even possible that you may feel discomfort or uncomfortable when becoming calmer and reconnecting to your body. This is where a trauma therapist can help you navigate these areas you cannot figure our yourself in trauma therapy. When you find yourself becoming overwhelmed, try implementing parasympathetic breathing when you feel flooded. You may see some benefit and feel a little more in control and less in the passenger’s seat. If you want to learn more about healing your trauma through trauma therapy in Colorado Springs, reach out for a free consultation with a trauma therapist today using the button below.
