Breathwork for Trauma Healing: Harnessing the Power of the HPA Axis

The HPA (hypothalamic-pituitary-adrenal) axis plays a significant role in trauma and breathwork practices. When someone experiences trauma, their HPA axis becomes activated, leading to the release of stress hormones like cortisol and adrenaline. As explained in a workshop that I attended recently, which focused on hormones, the aforementioned response is crucial for survival in the face of danger (Batliwala et al., 2023).

However, when trauma is unresolved or ongoing, the HPA axis can become dysregulated, leading to chronic stress and various physical and psychological symptoms. This can negatively impact a person’s overall well-being and quality of life (Solomon & Heide, 2019).

Breathwork techniques, such as deep diaphragmatic breathing, can help regulate the HPA axis and promote healing from trauma. By consciously engaging in slow, deep breaths, individuals can activate the parasympathetic nervous system, which counteracts the stress response of the HPA axis.

Through breathwork, people can reduce the activation of the HPA axis, lower stress hormone levels, and cultivate a sense of calm and relaxation. This can be particularly beneficial for individuals who have experienced trauma, as it helps restore balance in the body and mind.

Furthermore, breathwork can also facilitate the release of stored emotions and tension, allowing individuals to process and integrate traumatic experiences in a safe and controlled manner (Solomon & Heide, 2019). By consciously working with the breath, individuals can create a foundation for healing and resilience .

Breathwork techniques like Sudarshan Kriya Yoga (SKY) can be a powerful tool for bringing calm and relaxation (Zope & Zope, 2013; Seppälä et al., 2020).

Calm Down

The phrase ‘Calm down’ has gained popularity in the lyrics of Rema and Selena Gomez’s song, but it’s worth mentioning that Skip Marley also has a song called ‘Calm Down’ with its own unique message and impact.

All three artists’ songs, incidentally called “Calm Down,” emphasize the significance of finding inner peace and tranquility amidst chaos. While the lyrics may not directly reference breathwork, we can still draw a connection to the practice and its ability to help us achieve a state of calmness. For some, the song conveys a playful vibe (Rema & Gomez, 2023) while for others, it carries a strong message about maintaining peace within ourselves to foster harmonious relationships with others around use (Marley, 2017).

For those who have experienced trauma, developing the skill of calming oneself becomes even more crucial. Trauma can often lead to heightened states of anxiety and distress, making it challenging to find a sense of peace and equilibrium. Breathwork, such as the SKY technique, offers a pathway to accessing that calmness within ourselves (Seppälä et al., 2020).

Breathwork involves consciously regulating our breathing patterns to activate the body’s relaxation response, which can help reduce stress and anxiety. By focusing on our breath, we can create a sense of grounding and presence in the moment.

Through intentional and focused breathwork practices, we can activate the parasympathetic nervous system and counteract the stress response of the HPA axis. This can bring a sense of relief, relaxation, and grounding. It is a valuable skill that can support individuals in their healing journey from trauma.

It’s important to note that trauma healing is a complex and individualized process, and breathwork alone may not be sufficient for everyone. It is recommended to seek guidance from qualified professionals who specialize in trauma therapy and breathwork to ensure a safe and effective approach to healing.