RESET Breathwork

Seeking to get the most out of your trauma-focused therapy?  

Breathwork may be the answer!

Prepared by Andrea Conboy, RESET Breathwork Facilitator, LCSW, APHSW-C

As a Licensed Clinical Social Worker since 2005, the majority of my work experience has been in hospice, a Level 1 trauma unit, and brain injury rehabilitation.  Needless to say, I’ve seen a lot through my career, and in 2023, after working through the pandemic as an essential worker, and experiencing numerous personal losses, I realized it was time to do some of my own in depth trauma-focused treatment.   It was at this time that I discovered RESET Breathwork, which helped me to process and release emotions, feel less worried and overwhelmed, reconnect with what matters most, and get the most out of my trauma-focused therapy.  This led to my decision, in the fall of 2023, to pursue additional training as a facilitator of this complementary modality.

Trauma-Focused Therapy, Nervous System Regulation and Breathwork

Trauma-focused therapy offers powerful tools for healing emotional wounds, and its success often depends on the client’s ability to stay present, grounded, and regulated throughout the process. By cultivating a sense of calm and safety, breathwork can be a vital complementary practice to help regulate the nervous system and improve readiness for deeper therapeutic work.

Trauma, especially when unresolved, can cause the nervous system to become stuck in a pattern of hyperarousal (anxiety, panic, irritability) or hypoarousal (numbness, dissociation, fatigue). In this state, even minor stressors can feel unmanageable, and talking about traumatic memories can trigger intense reactions.

This is why nervous system regulation is a critical foundation for effective trauma-focused therapy.

What Is Breathwork?

Breathwork refers to intentional breathing techniques designed to influence physical, emotional, and mental states. Conscious control of the breath can shift the body from a state of stress to one of relaxation.

There are many styles of breathwork.  At their core, they all aim to use breath as a tool for regulation, awareness, and healing.

Benefits of Breathwork for Trauma Survivors

Even a few minutes of mindful breathing can decrease the intensity of anxiety or dissociation, helping individuals stay grounded in the present moment. For individuals preparing for trauma-focused therapy, breathwork can offer several significant benefits:

1. Creates a Sense of Safety and Grounding

Trauma often disrupts a person’s sense of safety—not just emotionally, but physiologically. Your therapist partners with you ongoing to create a sense of safety in the therapy process.  Breathwork, as a complementary modality, can help individuals feel more anchored in their bodies, reducing dissociation and promoting a felt sense of being in the “here and now.” This embodied presence is crucial for processing trauma safely, and may help to enhance the results of your trauma-focused therapy.

2. Improves Window of Tolerance

The “window of tolerance” refers to the optimal zone of arousal where a person can function effectively. RESET Breathwork expands this window by teaching the nervous system to expand the window of tolerance and return to baseline after activation. As a result, clients become more resilient and better able to stay within a tolerable range during therapy.

3. Builds Emotional Regulation Skills

Before diving into painful memories, it’s essential that clients have tools to manage strong emotions. Breathwork gives people an accessible, immediate strategy to self-soothe when they feel overwhelmed. Over time, they build confidence in their ability to regulate themselves—both in and outside the therapy room.

4. Strengthens the Mind-Body Connection

Trauma often causes individuals to disconnect from their bodies. Breathwork can offer a gentle way to rebuild that connection, fostering greater body awareness and interoception (the ability to sense internal bodily states). This attunement can enhance the groundwork for somatic processing techniques used in therapy.

5. Reduces Hypervigilance and Anxiety

People living with trauma may find their sympathetic nervous system constantly on high alert. Breathwork can reduce this hypervigilance by quickly calming the body and quieting the mind. This shift can make it easier to enter and stay engaged in therapy, making the therapy process more effective.

Integrating Breathwork into Trauma Therapy

Clients who practice breathwork regularly often report fewer emotional spirals, greater focus during therapy, and a deeper sense of agency in their healing journey.

A Word of Caution

While breathwork is a powerful tool, it’s not a one-size-fits-all solution. For some individuals—especially those with complex trauma or certain mental health conditions—breathwork can trigger flashbacks or feelings of panic. It’s important to:

• Start with gentle techniques.

• Practice in a safe environment.

• Work with a trauma-informed therapist or breathwork facilitator.

Listening to your body and going at your own pace is essential.

Breathwork offers more than just relaxation—it’s a doorway to nervous system regulation, embodied awareness, and readiness for deep therapeutic work. By learning to consciously engage with the breath, trauma survivors can begin to reshape their physiological responses to stress, reclaim a sense of safety, and build the resilience needed to face and integrate painful memories.

Examples of Breathwork Practices for preparation for trauma-focused therapy

Not all breathwork is appropriate for trauma survivors, especially those prone to dissociation or panic. It’s essential to start gently and work with your trauma-informed practitioner to determine the best approach for you.   Here are a few safe and effective techniques:

1. Box Breathing (Square Breathing) - This technique balances the nervous system and is often used by first responders and military personnel to stay calm under stress.

• Inhale for 4 counts / Hold for 4 counts / Exhale for 4 counts / Hold for 4 counts

2. Coherent Breathing

• Breathing at a steady pace of 5 to 6 breaths per minute, usually with a count of 5-6 seconds in and 5-6 seconds out. This promotes heart rate variability and vagal tone.

3. Extended Exhale Breathing

• Emphasizing a longer exhale (e.g., inhale for 4, exhale for 6 or 8) engages the parasympathetic nervous system and reduces anxiety.

4. Breath Awareness (Mindful Breathing)

• Simply observing the breath without changing it builds mindfulness and presence. This is a great starting point for those who find structured techniques overwhelming.

5. RESET Breathwork

• A 3-part breath pattern, performed while lying down.  Typically facilitated for approximately 25 minutes, with a carefully curated music playlist, and incorporated guided imagery and affirmations. RESET Breathwork can be facilitated in person, or virtually, individually, and/or in groups.

In the words of renowned trauma expert Dr. Bessel van der Kolk:

“The body keeps the score, but breath is one of the ways we can start to rewrite it.”

Whether used as a standalone practice or integrated into therapy, breathwork can be a transformative ally on the journey toward healing.  If you would like more information about RESET Breathwork as a complementary intervention that can enhance your trauma-focused therapy, or if you are curious to know more, please discuss this with your trauma-informed mental health practitioner, or call or text Andrea Conboy, RESET Breathwork Facilitator, at:  760-280-6851