Breathwork

Tantric Breathwork for Trauma: Cultivating Safety and Healing Through the Breath

Tantric breathwork is a powerful practice that connects breath, body, and energy in a way that promotes relaxation, emotional release, and deep presence. For those healing from trauma, tantric breathing techniques can be especially supportive, helping to create a sense of safety and connection. Unlike conventional breathwork, tantric breathwork practices incorporate an intentional focus on energy flow and awareness, which can help individuals work through trauma gently and at their own pace.

Below are several beginner-friendly tantric breathwork techniques. Each can be practiced slowly and in a way that feels comfortable. Allow yourself to explore the practices that resonate most, leaving aside those that don’t feel right at this moment.

Why Breathwork for Trauma?

Our breath has a direct impact on the nervous system, capable of both activating the “fight or flight” response and, alternatively, the “rest and digest” state of relaxation. Tantric breathwork can help activate this relaxation response by guiding attention back into the body and creating a safe way to explore emotions, physical sensations, and energy flow.

1. Nadi Shodhana (Alternate Nostril Breathing)

Nadi Shodhana, or Alternate Nostril Breathing, is a calming practice often used in tantra to balance energy. This technique is thought to harmonize the masculine (Shiva) and feminine (Shakti) energies within us, which is fundamental in tantra for creating a sense of inner unity and grounding. For trauma healing, this balance can bring a soothing, grounding effect to the body and mind.

How to Practice:

1. Sit comfortably with your spine straight and shoulders relaxed.
2. Place your left hand on your left knee and bring your right hand to your nose.
3. Close your right nostril with your thumb, inhale slowly through your left nostril.
4. Close your left nostril with your ring finger, release your thumb, and exhale through your right nostril.
5. Inhale through the right nostril, close it, and exhale through the left.
6. This completes one cycle. Continue for 5-10 cycles, allowing yourself to notice any shift in energy or grounding.

Alternate nostril breathing can be especially helpful before bed, during moments of anxiety, or as a grounding tool to begin the day.

2. Deep Belly Breathing

Deep belly breathing, also known as diaphragmatic breathing, is commonly practiced in tantra to help us connect to our core energy centers, or chakras. Breathing deeply into the belly engages the lower chakras, which are connected to feelings of grounding, safety, and emotional stability. This technique can create a comforting effect on the nervous system, helping to release stored trauma.

How to Practice:

1. Sit or lie down in a comfortable position, placing one hand on your chest and the other on your belly.
2. Close your eyes and take a slow, deep breath in through your nose, allowing your belly to rise as you fill it with air.
3. As you exhale through your mouth, feel your belly gently fall.
4. Try to keep your chest still, focusing on breathing from your belly and lower abdomen.
5. Repeat for 5-10 minutes, allowing your breath to become slower and deeper with each cycle.

Deep belly breathing can be practiced anytime you need to feel calm, safe, or connected. Over time, this technique helps cultivate a sense of inner security and grounding.

3. 4-7-8 Breathing for Trauma Release and Energy Holding

The 4-7-8 breathing technique can be especially helpful in calming the nervous system, but in tantra, it also serves another purpose: it teaches us to be comfortable holding energy and sitting with our emotions. During the pause between breaths, or the breath-hold phase, you’re gently containing your energy. This mindful “holding” lets you get familiar with the feeling of tension and release in a safe, controlled way, which can be empowering when working through trauma. Instead of rushing to release every emotion, this technique offers a safe moment to observe, hold, and then gently let go.

How to Practice:

1. Sit comfortably, shoulders relaxed, and close your eyes if that feels comfortable.
2. Inhale through your nose for a count of 4, letting your breath fill up your belly like a balloon. Visualize it as a warm, calming light filling you up.
3. Gently hold your breath for a count of 7. During this pause, let yourself feel the energy that’s gathered from the inhale. Notice any sensations in your body or emotions that come up. You’re simply holding them, giving yourself space to observe without any rush to change anything.
4. Exhale slowly through your mouth for a count of 8, making a soft whooshing sound. Visualize any tension or stress leaving your body with the exhale.
5. Repeat for 4-8 cycles, or as many times as you feel comfortable.

With regular practice, the 4-7-8 breath can help you feel more at ease with holding energy and emotions in a safe way. This moment of containment teaches that it’s okay to experience and observe feelings, creating a gentle path to releasing stored trauma over time.

4. Sighing Breath

The sighing breath, also called the “letting-go breath,” is a simple but effective way to release stored emotions or stress. In tantra, the sigh is seen as an intentional act of release, helping you let go of any heavy feelings or tension. This practice can be especially valuable when working through emotions related to trauma, providing a sense of relief.

How to Practice:

1. Sit or lie comfortably, close your eyes, and take a deep breath in through your nose.
2. Hold it for a brief moment, then exhale audibly through your mouth with a gentle sighing sound.
3. Let each exhale feel like a release of whatever doesn’t serve you.
4. Repeat as many times as you need, tuning into the sensation of lightness that follows each sigh.

Sighing breath can be used anytime you feel overwhelmed or need to “let go.” It’s a powerful practice for releasing stress and restoring a sense of calm.

5. Wave Breath

The wave breath, or “wave-like breathing,” is a gentle, flowing practice that encourages you to feel the natural rhythm of your body’s energy. In tantra, the breath is visualized as a wave moving through the body, symbolizing the ebb and flow of life force energy, or prana. This technique can cultivate self-compassion and acceptance, which are essential for trauma healing.

How to Practice:

1. Lie down comfortably with one hand on your heart and the other on your belly.
2. As you inhale, imagine the breath as a gentle wave rising from your belly to your chest.
3. On the exhale, imagine the wave washing back down from your chest to your belly.
4. Repeat this wave-like breathing for 5-10 minutes, letting the breath become soft and flowing.

The wave breath helps create a sense of flow and ease, grounding you in a compassionate connection with your body.

Conclusion

Tantric breathwork is a gentle yet powerful way to work with the body, mind, and emotions, especially when healing from trauma. These techniques invite you to reconnect with your own energy, releasing tension and cultivating inner calm. Try these practices at your own pace, noticing which ones resonate most with you. Breathwork can become a powerful ally on your path to feeling whole and connected again, one intentional breath at a time.