Connected Breathwork is a powerful tool that can influence your mind and body in surprising ways. The burgeoning field of Breathwork science is revealing compelling insights into its profound effects on the brain. While still in its early stages, initial research and compelling anecdotal evidence indicate a strong correlation with trauma recovery. This is because many brain regions affected by trauma, such as the amygdala and hippocampus, are also influenced by conscious connected breathing [1,4].
*If you’re unfamiliar with what connected Breathwork is, and how it works, you can find out more here.
Let’s Delve Into How Connected Breathwork Can Help Support Trauma Recovery through Brain Alterations:
Emotional Release: The Limbic System in Action
The limbic system is your brain’s emotional control center [2]. Connected Breathwork activates this area, and this activation can be beneficial for trauma recovery in a couple of ways:
- Releasing pent-up emotions [1]: Trauma can leave us holding onto strong negative emotions like fear, anger, and sadness. By activating the limbic system, Breathwork can help us access and release these bottled-up emotions, allowing for a process of catharsis and healing.
- Surfacing forgotten memories: Traumatic memories can sometimes be buried deep in the subconscious. Connected Breathwork’s influence on the limbic system may unearth these forgotten memories, bringing them to the surface where they can be addressed and processed in a safe and therapeutic setting.
Quieting the Prefrontal Cortex with Connected Breathwork
The prefrontal cortex, responsible for planning and control, gets a temporary break with Connected Breathwork. This temporary shift can be helpful for trauma recovery in a couple of ways:
- Reduced emotional suppression: The prefrontal cortex is involved in suppressing emotions. When Breathwork takes the reins, that suppression can lessen. This allows us to access and process difficult emotions related to trauma that we might otherwise keep tucked away.
- New perspectives on trauma: The prefrontal cortex is very involved in our usual patterns of thinking. When it quiets down during Breathwork, it can create space for more spontaneous and creative ways of thinking, as well as for problem solving. This can lead to new perspectives on past traumas, helping us see it in a different light and potentially fostering a sense of empowerment and acceptance.
Taming Anxiety: Deactivating the Amygdala
Feeling anxious? Breathwork might be your greatest friend. By potentially deactivating the amygdala, the fear center of your brain, Breathwork can help reduce anxiety and fear [1]. This can be especially beneficial for anyone who has unprocessed trauma because trauma survivors often struggle with intense fear and anxiety as a result of their experiences. This can be due to the overactivity of the amygdala, which gets stuck in a heightened state due to the unprocessed traumatic experience. Connected Breathwork helps you to slow down this activity so that you can finally process and release the trauma that is stored in your body.
Unlocking Memories: Stimulating the Hippocampus
The hippocampus plays a key role in memory and learning. Breathwork may stimulate this area, potentially aiding in retrieving memories and gaining new insights [1]. This can be beneficial for trauma recovery because many trauma survivors experience a shrinking of the hippocampus, making it difficult to recall details surrounding the traumatic event [3]. This fragmented memory can be a significant hurdle in the healing process.
Breathwork’s potential to stimulate the hippocampus offers a glimmer of hope. By potentially increasing activity in this area, Breathwork might aid in retrieving fragmented memories [1]. However, it’s important to manage expectations. Breathwork may not lead to a complete and linear recall of the event, but rather the surfacing of bits and pieces. This process, while potentially uncomfortable, can be a powerful tool for trauma survivors so long as it is done alongside an experienced, trauma-informed Breathwork Facilitator.
Here’s Why:
- Integration and Understanding: Even fragmented memories can be helpful in piecing together the puzzle of the traumatic experience. This integration can lead to a deeper understanding of what happened and why.
- Emotional Processing: Recalling even snippets of the trauma, in a safe and controlled environment, can allow for the processing of pent-up emotions associated with those memories.
- Moving Forward: By acknowledging and processing the past, even in fragments, trauma survivors can begin to move forward with their lives.
Creating Brainwave Alterations which Support Mental Health & Wellbeing
Connected Breathwork is a powerful tool for altering brainwaves and promoting overall well-being. By consciously changing our breath, we can influence the electrical activity in the brain, shifting from states of high alertness (beta waves) to those of deep relaxation (delta waves) and even creativity (theta waves). This intentional breathing can help us achieve a sense of calm, improve focus, and tap into our subconscious mind, ultimately leading to a greater sense of peace and well-being. One notable recent study that examined the effects of connected breathwork on brain activity, mood, and consciousness found the following [5]:
- Neurophysiological Shifts: Spectral analysis of EEG recordings showed decreases in lower frequency bands (delta, theta, low beta) and an increase in gamma waves, particularly in experienced participants. These shifts suggest modulation of cortical inhibition, a more open mindset, and reduction of stress and anxiety.
- Mood Improvement: Participants experienced a reduction in negative affect states (tension, confusion, depression, anger) and an increase in esteem after the breathwork session. This indicates a positive effect on mood, potentially alleviating symptoms of depression and anxiety.
- Similarities to Psychedelics: Subjective experiences during breathwork resembled effects of meditation or psychedelics. Participants reported mystical qualities similar to high doses of psilocybin, indicating potential for inducing non-ordinary states of consciousness.
- Therapeutic Potential: The observed decrease in slow wave spectral power alongside increased gamma rhythm, particularly in experienced participants, suggests cortical excitation, which has been associated with alleviating depression symptoms. This indicates potential therapeutic benefits of breathwork, particularly in depression management. [5]
Individual Experiences in Connected Breathwork:
Connected Breathwork is guided by your inner wisdom and it effects everyone differently, every session. Some might experience intense emotional releases, transcendental experiences, intense bodily sensations, or psychedelic visions, while others might have more subtle, yet equally positive shifts [1].
Safe Practice:
It’s crucial to practice connected Breathwork in a safe and supervised setting with the guidance of a GPBA-certified, trauma-informed Breathwork Facilitator, especially if you have trauma or any underlying health condition or Breathwork contraindication. Breathwork can sometimes trigger uncomfortable or overwhelming experiences and a facilitator can help support you through that and ensure you don’t experience retraumatization [1].
Ready to Breathe Towards Healing & Transformation?
If you’d like to experience the benefits of connected Breathwork, I’d love to hold space for you! With 6 years of experience, three 400-hour trainings completed, a Facilitator teacher certification, and a GPBA certification, I can ensure you reach your greatest depths in the safest container possible. With the right approach, connected Breathwork can become a powerful tool for enhancing your mental, physical, and emotional well-being [4] and I’d love to be a part of your journey!
You can reach out to book a private or group, online, or in-person Breathwork session with me HERE. Finally, if you have experienced the tremendous healing power of connected Breathwork for yourself and are interested in joining an international, trauma-informed Breathwork Facilitator Training, you can find out about our world-leading Breathwork certification program here.
Citations:
[1] Smithsonian Magazine: How Does Breathing Affect Your Brain? | Science – Smithsonian Magazine
[2] EMOTION CIRCUITS IN THE BRAIN Joseph E. LeDoux Center for Neural Science, New York University, New York, New York 10003; e-mail: ledoux@cns.nyu.edu
[3] https://pubmed.ncbi.nlm.nih.gov/12404531/
[4] https://link.springer.com/article/10.1007/s12144-023-05119-6
[5] Bahi, C., Irrmischer, M., Franken, K. et al. Effects of conscious connected breathing on cortical brain activity, mood and state of consciousness in healthy adults. Curr Psychol 43, 10578–10589 (2024). https://link.springer.com/article/10.1007/s12144-023-05119-6