Befriending Your Breath
Lately, I’ve been revisiting my practices and readings from my Trauma-Informed Breathwork course with Yoga for Humankind, a social enterprise training organisation and global community dedicated to embodied trauma-informed education and social change. Their mission is to nurture well-being, connection, and a thriving world for all—ourselves, each other, and the earth.
I can’t express enough how deeply this course has shaped my approach to facilitating breath—as an exploration met with kindness and curiosity, rather than judgment. Bringing awareness to the importance of guiding breathwork through a trauma-aware lens.
There is an inherent link between our breath and our nervous system. As the nervous system shifts between states, so too does the breath. In moments of activation, the breath often becomes irregular and shallow; in states of regulation, it tends to be smooth and full. Breath is intimately tied to both regulation and activation. As movement facilitators guiding breath, we must hold space for the paradox: that breath can both soothe and stir, connect and confront.
A trauma-aware approach is centred around the art of befriending your breath—a gentle exploration of connection, not perfection. Below are some steps, inspired by my training with Yoga for Humankind, that you can explore when befriending your own breath, or as you guide others:
Befriending your Breath—as you begin to explore your breath, I invite you to meet it with the same kindness and curiosity you would bring to a conversation with a dear friend—with a sense of listening and honouring whatever presents itself in the moment.
Cultivate grounding anchors to support your breath exploration. These are body-based tools you can return to if moments of restriction, activation, or overwhelm arise. For example, notice where your body is in contact with the surface beneath you, the awareness of where your body meets the earth, or orienting with your sight—taking in the colours, textures, and details of the objects around you. Communicating through your senses, that you are grounded in the place you are in.
Easeful observation—the ease and fluidity of the breath matter more than the pace or depth. Focus on smooth, gentle breaths that prioritise quality over quantity. An invitation to stay present with the soft sensations of the breath, the ebbs and flows, the pauses between breaths, the unique and subtle shifts that make up your breath. This is a gentle place to begin fostering awareness.
Change begins with awareness. As you begin to notice the movements and sensations of the breath, you may naturally observe subtle shifts. In time, the depth and length of your breath will organically expand, without force or pressure. Trust in your Soma’s internal rhythm.
Gift yourself slowness and space—this is your permission to pause, to step away from the fast pace of modern life. Take a moment to create an environment where you feel supported and nurtured. Lie down, fluff up some pillows, light a candle, or play some relaxing music. This intentional slowing down and creating of space is essential for fostering awareness, calm, and connection.
Meet the breath as you are, in this moment. Honour any tenderness, challenges, or confusion that may arise. Shifts toward connection begin with awareness, and that includes the moments when you choose to pause and return to the practice later.
These small steps have helped me foster a deeper connection to my own breath. They've taught me the importance of meeting my Soma in the moment and listening to what it needs with kindness (which, I’ll admit, is sometimes easier said than done). This approach is a practice, and like all practices, it takes time, patience and a gentle willingness to grow.
Perhaps this has sparked your curiosity about exploring the breath through a compassionate lens. If so, I couldn’t recommend Mei Lai’s training more. Visit Yoga for Humankind to discover their wealth of knowledgeable, enriching, and community offerings. Centred around befriending not just your breath, but your entire Soma.