The Power of Each Breath
May 02, 2024
My first career was as a Respiratory Therapist. Now that I’m transitioning to Complex PTSD Trauma Coaching, it seems like a good opportunity to maximize my knowledge and experience with the power of each breath and to weave it into my Complex PTSD Trauma Coaching practice.
The practice of conscious breathing, including techniques like alternate nostril breathing, can have various benefits for individuals experiencing complex post-traumatic stress disorder (C-PTSD). While it’s essential to approach such practices as part of a comprehensive treatment plan, incorporating mindful breathing can contribute positively to overall well-being. Here are some ways in which breathwork may be beneficial for individuals with complex PTSD:
Calming the Nervous System: Trauma, especially in the context of C-PTSD, can dysregulate the autonomic nervous system, leading to heightened states of arousal or states of emotional shutdown. Mindful breathing helps activate the parasympathetic nervous system, promoting relaxation and reducing the impact of the stress response.
Grounding and Centering: Conscious breathwork can serve as an anchor to the present moment, helping individuals ground themselves when experiencing overwhelming emotions or intrusive memories. Focusing on the breath provides a tangible and immediate connection to the body and the current environment.
Increased Mind-Body Awareness: C-PTSD often involves a disconnection from one’s body due to past traumas. Mindful breathing practices encourage individuals to become more attuned to their bodily sensations, fostering a sense of embodiment and self-awareness.
Emotional Regulation: Breathwork can be a powerful tool for managing intense emotions associated with trauma. By cultivating awareness of the breath, individuals may develop greater emotional regulation skills, enabling them to navigate challenging emotions more effectively.
Interrupting Hypervigilance: Trauma survivors with C-PTSD may experience hypervigilance — a heightened state of alertness and sensitivity to potential threats. Mindful breathing helps interrupt this cycle by promoting a sense of safety and relaxation, reducing the constant scanning for danger.
Enhancing Resilience: Regular breathwork practices can contribute to building emotional resilience over time. As individuals develop a consistent and mindful relationship with their breath, they may find increased capacity to cope with stressors and navigate the challenges associated with C-PTSD.
It’s important to note that while mindful breathing can be a valuable adjunct to therapeutic interventions, it is not a standalone solution for complex PTSD. Individuals with C-PTSD should work with mental health professionals who specialize in trauma to develop a comprehensive and personalized treatment plan. This plan may include various therapeutic modalities, such as cognitive-behavioral therapy, EMDR (Eye Movement Desensitization and Reprocessing), and other trauma-informed approaches.
Today’s Focus: Alternate Nostril Breathing
Alternate nostril breathing, also known as Nadi Shodhana or Anulom Vilom, is a yogic breathing technique that involves breathing through one nostril at a time. It is believed to bring balance to the left and right hemispheres of the brain and promote overall well-being. Here’s a basic guide on how to practice alternate nostril breathing:
- Sit comfortably: Find a quiet and comfortable place to sit. You can sit cross-legged on the floor or in a chair with your spine straight.
- Hand position (mudra): Use your right thumb to close off your right nostril and your ring finger or pinky to close off your left nostril. Your index and middle fingers can rest gently on your forehead or the space between your eyebrows. In the photo, you will see that I used the pointer fingers of both hands as an alternate method.
- Begin with your breath: Take a few deep breaths to relax and center yourself.
- Close the right nostril: Use your right thumb to close off your right nostril.
- Inhale through the left nostril: Inhale slowly and steadily through your left nostril. Focus on the breath as it enters your body.
- Close the left nostril: Use your ring finger or pinky to close off your left nostril.
- Open the right nostril: Release your right nostril and exhale slowly and completely.
- Inhale through the right nostril: Keeping the left nostril closed, inhale slowly and steadily through your right nostril.
- Close the right nostril: Use your right thumb to close off your right nostril again.
- Open the left nostril: Release your left nostril and exhale slowly and completely.
- Repeat the cycle: Continue this pattern, alternating between inhaling and exhaling through the left and right nostrils. Each inhale and exhale can be of equal duration.
- End the practice: To conclude, end with an exhale through your left nostril. Then, release both nostrils and return to normal breathing.
This practice is thought to help balance the nervous system, calm the mind, and improve focus. It’s often used as a preparatory practice for meditation or to alleviate stress and anxiety. As with any breathing exercise, if you have any respiratory or medical conditions, it’s advisable to consult with a healthcare professional before starting.
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