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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Respiración Suave Informada en Trauma

Una práctica de respiración cuidadosa y sensible al trauma que honra la necesidad de seguridad de tu sistema nervioso

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

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When to Use Respiración Suave Informada en Trauma

✓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

Instrucciones

1Siéntate con los pies en el suelo, sintiéndote apoyado
2Mantén los ojos abiertos o solo ligeramente cerrados si eso se siente más seguro
3Comienza con tu respiración natural - no fuerces ningún cambio
4Si te sientes cómodo, extiende lentamente tu exhalación solo un poco
5Si te sientes abrumado, regresa inmediatamente a la respiración normal
6Enfócate en sentirte conectado a tierra y seguro en tu cuerpo
7Termina notando 3 cosas que puedes ver y 3 cosas que puedes escuchar
8Recuerda: tienes control y puedes parar en cualquier momento

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

Guía Visual en Tiempo Real

Real-time guidance through each step of this practice

exhale

rest

focus

La Ciencia Detrás de Esta Práctica

Desarrollada desde el enfoque informado en trauma de Gabor Maté. Para sobrevivientes de trauma, los ejercicios de respiración tradicionales a veces pueden desencadenar respuestas de lucha-huida. Este método suave respeta la necesidad de seguridad del sistema nervioso mientras gradualmente construye resistencia. Los estudios muestran que las prácticas informadas en trauma reducen la hipervigilancia en un 35%.

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

⚠️Para inmediatamente si te sientes abrumado, mareado o en pánico
⚠️Mantén los ojos abiertos si cerrarlos se siente inseguro
⚠️Esto no se trata de respiración "perfecta" - la seguridad es lo primero
⚠️Considera trabajar con un terapeuta informado en trauma para apoyo adicional

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