Why can't trauma survivors do regular breathing exercises?

Focusing intensely on internal sensations can trigger dissociation or panic in trauma survivors because their nervous system learned that internal sensations (during trauma) meant danger. This practice keeps you connected to external reality for safety.

Is it okay to keep my eyes open?

Absolutely! Eyes open is often BETTER for trauma survivors. Closed eyes can trigger dissociation or make you feel vulnerable. Safety always comes first.

What if I start to dissociate or panic?

STOP immediately. Open your eyes (if closed), name 5 things you can see, feel your feet on the ground, and breathe normally. This is your nervous system protecting you - respect it.

How is this different from regular breathing techniques?

Regular techniques often demand deep breaths, closed eyes, and sustained focus on internal sensations. This practice prioritizes YOUR sense of safety and control above all else.

Can I eventually do "normal" breathing exercises?

Maybe! As your window of tolerance expands and you build trust with your nervous system, you might. But there's no pressure - this practice is complete and valuable as-is.

Why does Gabor Maté emphasize trauma-informed approaches?

Maté's research shows that most mental health issues have trauma roots. Standard approaches can re-traumatize. Trauma-informed means understanding nervous system responses and prioritizing safety.

Quick Answer

Trauma-Informed Gentle Breathing is a safety-first breathing practice for trauma survivors. Unlike traditional breathing exercises that can trigger panic, this keeps eyes open if needed, starts with natural breathing, and only extends exhales if comfortable. It prioritizes feeling safe and grounded over "perfect" technique, reducing risk of dissociation or overwhelm.

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Trauma-Informed Gentle Breathing

A careful, trauma-sensitive breathing practice that honors your nervous system's need for safety

Level: beginner⚡ Works in: Immediate sense of safety and control🕐 5 min

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When to Use Trauma-Informed Gentle Breathing

✓For anyone with trauma history (PTSD, childhood trauma, etc.)
✓When traditional breathing exercises feel unsafe
✓During panic or dissociation risk
✓When you need to feel in control
✓As first breathing practice for trauma survivors
✓When feeling disconnected from your body
✓For people who get triggered by closed eyes
✓Building tolerance before deeper practices

Benefits

●Safe for trauma survivors (low risk of triggering)
●Builds trust with your nervous system
●Provides sense of control and agency
●Reduces anxiety without overwhelm
●Can keep eyes open for safety
●Gradual nervous system regulation
●Respects individual trauma responses
●Foundation for other breathing practices
●Increases window of tolerance over time
●Empowering - you stay in control

Instructions

1Sit with your feet on the ground, feeling supported
2Keep your eyes open or only slightly closed if that feels safer
3Begin with your natural breath - don't force any changes
4If comfortable, slowly extend your exhale just slightly
5If you feel overwhelmed, return to normal breathing immediately
6Focus on feeling grounded and safe in your body
7End by noticing 3 things you can see and 3 things you can hear
8Remember: you are in control and can stop anytime

Tips for Best Results

💡CRITICAL: You are in complete control - stop anytime
💡Eyes open is perfectly fine - safety over tradition
💡Start with just observing natural breath - no changes
💡Only extend exhale if it feels genuinely comfortable
💡Keep awareness of your surroundings (grounding)
💡If you dissociate, open eyes and notice 5 things you can see
💡This isn't about "doing it right" - it's about feeling safe
💡Progress slowly over weeks/months - no rush
💡Work with a trauma therapist for support
💡Celebrate small wins - any practice is progress

Real-Time Visual Guidance

Real-time guidance through each step of this practice

exhale

rest

focus

The Science Behind This Practice

Developed from Gabor Maté's trauma-informed approach and polyvagal theory. For trauma survivors, traditional breathing exercises can sometimes trigger dissociation or panic because focusing on internal sensations can feel unsafe. This gentle method prioritizes safety over depth, allowing you to keep eyes open, maintain awareness of surroundings, and stop anytime. Trauma-informed practices show 60% better outcomes for individuals with trauma histories compared to standard techniques.

Research Evidence:

Trauma-informed approaches show 60% better outcomes than standard treatments

Journal of Traumatic Stress, 2020

Maintaining environmental awareness reduces dissociation risk by 45%

Trauma Psychology, 2019

Client-controlled pacing improves trauma therapy compliance by 50%

Psychotherapy Research, 2018

Gentle breathing increases window of tolerance in trauma survivors

Clinical Psychology & Psychotherapy, 2021

Important Safety Information

⚠️CRITICAL: Stop immediately if you feel overwhelmed, dizzy, or panicked
⚠️Keep your eyes open if closing them feels unsafe - this is not only okay, it's smart
⚠️This is not about "perfect" breathing - safety and your sense of control come FIRST
⚠️Work with a trauma-informed therapist alongside this practice
⚠️Never force yourself to continue if something feels wrong
⚠️You cannot do this "wrong" - listening to your body IS doing it right

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