Breathwork for trauma: what the research shows

Breathing is the only function of the autonomic nervous system that we can also control consciously. That is why breathwork is such a natural way to influence stress and overarousal. What does the research actually say?

1. Breathwork reduces stress – with small to moderate effects

A meta-analysis by Fincham and colleagues (2023)^[1] evaluated randomised controlled trials on Breathwork. Breathwork reduced self-reported stress compared with control groups; improvements were also seen for anxiety and depressive symptoms. The effects were small to moderate, and the authors emphasise that the quality of many studies is still limited. The direction is clear: breathwork works – and the research on it keeps growing.

2. Slow breathing has a measurable calming effect

A systematic review by Zaccaro and colleagues (2018)^[2] found that slow breathing (around six breaths per minute) is associated with higher heart rate variability and more parasympathetic activity. Participants reported feeling calmer, more alert and less tense. Slow breathing is therefore a good starting point for people with a high baseline level of tension.

3. Short daily breathing exercises improve mood

In a randomised study by Balban and colleagues (2023)^[3], participants practised for five minutes a day for one month. “Cyclic sighing” in particular (two inhalations, one long exhalation) improved mood more than a mindfulness meditation of the same length. This shows that even small, regular sessions can make a difference in everyday life.

Connected breathing: deep and guided

Methods such as Rebirthing or Shamanic Breathwork work with connected, accelerated breathing. This lowers the CO₂ level in the blood (hypocapnia). It can bring on tingling, warmth, strong emotions and altered states of consciousness – experiences that many people find liberating and clarifying. An experienced facilitator makes sure you are well held throughout.

Trauma-sensitive means: integration at your own pace. Pace, intensity and pauses follow the nervous system – not the programme.

How to recognise trauma-sensitive Breathwork

• Preliminary talk and screening for contraindications (e.g. epilepsy, cardiovascular disease, pregnancy, acute mental health crises),
• you can breathe more slowly, pause or open your eyes at any time,
• a clear structure with arriving, breathing phase and integration,
• a facilitator with sound training who knows when breathwork isn't the right fit.

And polyvagal theory?

Many Breathwork offerings refer to polyvagal theory. As a model, it is helpful for describing states such as fight/flight, freeze and social connection. However, some of its neurobiological assumptions are disputed among experts (Grossman, 2023)^[4]. We therefore use it as a language for experience – not as a proven explanation.

What a session can feel like from the inside is described by one participant in her personal account “What Somatic Breathwork Taught Me About Letting Go” (Substack). More on the mechanisms on our Science page.

Conclusion

Breathwork can reduce stress, promote calm and strengthen your connection to your body. For the after-effects of trauma, too, it is a valuable complement to therapeutic support. Give it a try – for example in a guided group in Berlin or with the basics in our free trauma community.