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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Respiração Gentil Informada sobre Trauma

Uma prática de respiração cuidadosa e sensível ao trauma que honra a necessidade de segurança do seu sistema nervoso

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

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When to Use Respiração Gentil Informada sobre 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

Instruções

1Sente-se com os pés no chão, sentindo-se apoiado
2Mantenha os olhos abertos ou apenas ligeiramente fechados se isso parecer mais seguro
3Comece com sua respiração natural - não force mudanças
4Se confortável, estenda lentamente sua expiração apenas um pouco
5Se se sentir sobrecarregado, retorne imediatamente à respiração normal
6Foque em se sentir conectado ao chão e seguro em seu corpo
7Termine notando 3 coisas que pode ver e 3 coisas que pode ouvir
8Lembre-se: você tem controle e pode parar a qualquer 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

Orientação Visual em Tempo Real

Real-time guidance through each step of this practice

exhale

rest

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A Ciência Por Trás Desta Prática

Desenvolvida a partir da abordagem informada sobre trauma de Gabor Maté. Para sobreviventes de trauma, exercícios de respiração tradicionais às vezes podem desencadear respostas de luta-fuga. Este método gentil respeita a necessidade de segurança do sistema nervoso enquanto gradualmente constrói resiliência. Estudos mostram que práticas informadas sobre trauma reduzem a hipervigilância em 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

⚠️Pare imediatamente se se sentir sobrecarregado, tonto ou em pânico
⚠️Mantenha os olhos abertos se fechá-los parecer inseguro
⚠️Isso não é sobre respiração "perfeita" - a segurança vem primeiro
⚠️Considere trabalhar com um terapeuta informado sobre trauma para apoio adicional

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