Sexual trauma doesn’t just affect the body—it affects the breath. Many survivors find that anxiety, dissociation, and panic are closely tied to the nervous system’s fight-or-flight response, often resulting in shallow, rapid, or even frozen breathing.

One of the simplest and most powerful tools yoga offers in trauma recovery is the breath itself. Not as something to control or fix, but as something to befriend. Grounding breathwork can help survivors reconnect with their bodies, regulate the nervous system, and anchor themselves gently in the present moment.

Why Breathwork Matters for Survivors

The breath is deeply tied to the nervous system. When we breathe rapidly or hold our breath—common responses to trauma—it signals the body that danger is present. When we breathe slowly and with awareness, we begin to send a new message: You are safe now.

For survivors, breathwork can offer:

• A sense of rhythm and predictability in moments of internal chaos
• A portable, discreet tool that can be used anywhere
• A nonverbal pathway to self-regulation when words feel too far away
• A gentle reconnection to sensation without physical movement

The goal isn’t to perfect the breath—it’s to meet it as it is, with compassion.

Accessible Breath Practices for Trauma Recovery

Not all breathwork is supportive for survivors—some techniques (like long retentions or forceful pranayama) can be activating. The most supportive practices are simple, grounding, and choice-based.

Here are three gentle practices often used in trauma-informed yoga:

Box Breathing
Inhale for 4 counts → Hold for 4 → Exhale for 4 → Hold for 4.
This steady rhythm soothes the nervous system and brings a sense of structure.
Note: Always offer the option to skip the breath holds or shorten the count.

Three-Part Breath (Dirga)
Inhale into the belly → ribs → chest. Exhale from chest → ribs → belly.
This can be taught slowly with a hand on the belly or heart to gently guide attention inward.

Extended Exhale
Inhale for 4 → Exhale for 6 (or 8).
A longer exhale signals the body to relax and downshift into rest-and-digest mode.
These can be done lying down, seated, or even standing—eyes open or closed, whatever feels safest. The golden rule: always optional.

Tips for Teachers Offering Breathwork in Class

• Offer a heads-up: Let students know when breathwork is coming so they’re not caught off guard.
• Normalize modification: Remind them they can return to their natural breath anytime.
• Cue with softness: Use invitational language like “You’re welcome to try…”
• Don’t rush: Give time for transitions and integration. Sometimes just one or two rounds is enough.

Above all, emphasize that breath is not a tool to control trauma—it’s a gentle thread of support during difficult moments.

Let the Breath Be a Bridge

For many survivors, the breath becomes a bridge—between disconnection and awareness, between fear and safety, between body and mind. Whether it’s three deep breaths before bed, a moment of stillness in traffic, or a simple inhale and exhale on the mat, breathwork offers something profoundly healing:

A chance to feel, without being overwhelmed.
A chance to anchor, without being stuck.
A chance to begin again, one breath at a time.