Seeking times of safety and control in the body is critical to recovery for individuals with post-traumatic stress disorder (PTSD). Therapy can treat the emotional and cognitive aspects of trauma, but breathwork and meditation provide body-based tools that help to calm the nervous system. This blog explores how breathwork and mindfulness support trauma recovery.
1. Regulating the Nervous System
One of the main characteristics of PTSD is a dysfunctional nervous system that remains in high alert mode or a hyperarousal state. This may present as a persistent sense of tension, heightened reactions to unexpected events, and difficulty with sleep. Techniques like diaphragmatic breathing can help relax the body. Slow but deep breathing stimulates the parasympathetic nervous system (the “rest and digest” part of the autonomic nervous system). This helps counterbalance the stress response and calms you down.
Deliberate breath control can recalibrate the body’s default level of stress with consistent practice. It transforms into a portable tool that’s available when stress surfaces or emotions become overpowering. Concentrating on the feeling of breathing in and out of the body gives a consistent anchor. It progressively brings the mind away from frightening memories to the safety of the present moment.
2. Cultivating Emotional Regulation
Trauma can lead to intense, hard-to-control emotions. Mindful meditation teaches people to acknowledge and observe these feelings without reacting to them. One does not get lost in the train of fear or anger. Instead, they learn to accept it, observe its presence, and let it pass. This forms a very crucial gap between a trigger and a response.
This dispassionate observation undermines the emotive intensity of traumatized memories with time. It helps people untangle themselves from the past and come to realize that the painful memory is no longer present and threatening. A PTSD psychologist in Sydney, as well as many other experts, may combine these techniques of mindfulness with a more comprehensive therapeutic model to allow clients to develop this necessary skill. This practice is empowering because it helps people build a new relationship with their emotions.
3. Reducing Hypervigilance and Improving Sleep
Hypervigilance (a constant scanning for danger) is common in PTSD. That heightened sense of alertness makes it very difficult to relax or fall asleep. Meditation programs that use a single anchor offer a safe alternative focus for the brain’s attention. This can be the breath, a mantra, or a specific part of the body. This focused intention enables the vigilant mind to stop searching.
The practice of regular meditation has been found to enhance sleep quality by reducing mental noise and physical stimulation that disrupts. Body scan meditation may be particularly helpful in alleviating physical tension and promoting sleep. This is where the focus is directed to various regions of the body systematically. A peaceful bedtime routine with these movements signals to the nervous system that it’s safe to relax and sleep deeply.
Endnote
Breathworkand meditation are not cures for PTSD, but they do offer means to control it. These techniques regulate the stress response, relax muscles and decrease hypervigilance. These practices create a holistic path to inner safety and calm when paired with therapy.