Breathwork for Trauma & Emotional Release

By focussing on the breath you can calm your nervous system and help alleviate feelings of anxiety.

We are always looking for holistic ways to help people begin to process their grief. As well as running a monthly support group, we also run quarterly breathwork groups with breathwork coach, Charlie Polizzi. We hope this interview with Charlie gives you an idea of what breathwork is, and how it could help you.

If you are interested to know more, email us at info@exithere.com and you can be added to the list for our next free of charge session.

What is breathwork, and what effect does it have on us?

The breath is always with us, every moment, moving by itself like a river. We can think of it like a chain that links all the events of our lives from our birth to our death. When we deliberately become aware of the breath we can use it like a tool to anchor and bring stability to our body and mind. Allowing agency over ourselves. With increased awareness we can then tune into it through the day bringing ourselves back to the present moment, the here and now. Our goal is to find stillness and release. 

How can focussing on our breath help with grief?
Each breath has its own character, effect and result. I teach people to breathe into the belly which directly stimulates the parasympathetic nervous system, the network of nerves that relaxes your body after periods of stress or danger. I aim to help people bring themselves out of the pain of the past and fear of the future, into a neutral mind. To be here now.

If you have experienced trauma, how can breathwork help?

There have been many things written about trauma stored in the body, (ie ‘the body keeps the score’, ‘our issues are in our tissues’). Life is often tough to navigate and we all have our own trauma story.

As we open our body to the breath we can breathe into areas of trauma, the subconscious mind and stored memory. We can only move forward when we have a sense of awareness of where we are stuck. The breath helps us become aware, feeling into the body instead of using our overactive minds / cerebral cortex. It gives us a connection to ourselves and our own intuition. We might notice we can breathe into certain areas with ease, or feel a sense of discomfort or feel nothing at all. What matters is to notice.

How does our body react when we focus on the breath?

When we slow the breath down, focus on the body breathing as an anchor, we learn to self regulate and this gives us a choice. We can choose our own narrative. When you are running on adrenaline and stuck in the sympathetic nervous system you loose that choice. As you inhale the body expands and as you exhale the body contracts. You give your mind that job to do, focusing on the body breathing. It could be seen as a form of moving meditation.

Most of us have forgotten that using the diaphram, (our primary breathing muscle) is such an important part of the breathing process. Using the diaphram allows more oxygen to enter the lungs, it massages the internal organs and encourages lymph and blood flow. That is why we feel so good after breathwork. The better we learn how to breathe, the better we live.

Is breathwork suitable for everyone?

Usually yes, and no previous experience is required to benefit from them. My sessions at Exit Here always start with some gentle movement, but are suitable for people of all abilities - you can sit on the floor or a chair. I recommend people wear loose, comfortable clothing and have some water nearby. However some breathwork is not suitable if you are pregnant or have had major surgery in the last 2 years.

How did you discover breathwork, and how has it helped you?

I think I have always suffered a level of depression. My father died when I was 6 years old and that was the beginning. At its worst not being able to get out of bed and a dread of leaving the house, but almost always thinking I had said the wrong thing or could have handled a situation better. My brain was like a whirling machine that would haunt me in my waking hours.

From the outside I was able to make it look like life was OK. Somehow I held down a job and raised 3 kids. This did not help the feeling that I was a fraud. I had been taught from a very young age that looking good was all that mattered and that nobody really wanted to know if you were sad. I did use talking therapy on a couple of occasions and this helped but the rumination persisted.

I had just left a corporate job after three and a half years and was feeling really burnt out. I had pains all over my body, thought I needed a hip replacement and was looking for a new direction in my life. In fact I had been trying to get out of the retail business for years but had no idea what I was going to do instead to earn some money. A friend suggested I go to a breath workshop to see if this would help me relax. In fact, never one to do anything by half I decided to go on a 4 day breath retreat. This was the beginning of a life changing experience with the breath.

I could have never foreseen the emotional release that working with the breath activated within me. Initially it was so shocking to tap into how my body was feeling, I wanted to run away. I am not sure what drove me back but I am pleased I persevered.

How has breathwork changed your life?

It has been the most wonderful journey. One I could have never foreseen at the start. I am so much happier, healthier, more relaxed and the constant rumination has disappeared. I did not know I needed to release myself from so much fear but it has led me to a feeling of overwhelming love. It’s a journey that is still unfolding.

What could I try at home by myself?

I tend to use this breath when I am walking my dog. Just try to take 5-10 minutes concentrating on trying to breathe into the belly. Or you could try it when you are doing the washing up perhaps. It doesn’t take long to master and can really change how you feel.

Most important is to remember to breath into the belly:

5 second inhale - 5 second exhale

Expanding the belly on the inhale and drawing the belly back towards the spine on the exhale.

One of my Favourites:

Inhale deeply - perhaps for a 4-6 second count

Exhale - Pause

Exhale - Pause

Exhale - Pause

Exhale - Pause

Inhale deeply

Be soft and gentle with yourself

Notice where you are holding tension - shoulders, neck, chest, back of the body.

Even just a few breaths in this way when you feel the nerves/emotions kick into action have been shown to be the fastest way to move from the sympathetic to the parasympathetic system, (from fight and flight to rest and digest).

If you are interested to know more, email us at info@exithere.com and you can be added to the list for our next free of charge session.