Recovery is a challenging path with many aspects to consider. Each person reacts uniquely to different interventions, and often these holistic methods are overlooked during treatment.

Amidst the range of healing options out there, the powerful benefits of somatic methods like somatic breathwork often go unnoticed. Yet, these mindfulness techniques that are supported by science can offer key support, linking your mind and body for a more complete healing journey.

By engaging in somatic breathwork, let's explore your breathing patterns more closely and access their healing advantages for your recovery. You will be surprised how just a few minutes of breathsensing can help you stay grounded throughout your day.

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What Is Somatic Breathwork?

Somatic means relating to the body. Somatic breathwork centers on the powerful connection between your breath and your body.

This practice stimulates the parasympathetic nervous system, which helps to calm your body and manage stress. 

To simplify, somatic breathwork is using your breath to activate your body's natural relaxation response.

Breathe IS life.

Main Benefits of Somatic Breathwork in Recovery

Unlocking Emotional Barriers in Recovery

Bottling up emotions? You're not the only one.

Many of us bear the emotional scars of past traumas.

Growing up, we often felt unsafe to express our emotions. When we did try to share, our feelings were dismissed as overreactions or fabrications, leaving us in a state of self-doubt and mistrusting our own bodies and minds.

This emotional invalidation can have long-lasting impacts throughout adulthood, affecting our mental and physical health.

Often, the adults who raised us struggled with their own emotional challenges. We quickly learned that showing emotions was risky.

So, we found other escapes: drugs, work, or unhealthy relationships.

Not trusting ourselves, along with carrying suppressed feelings, often drive us to destructive habits like addiction or even exacerbate mental health struggles.

Enter somatic breathwork.

This practice is your key to unlocking those emotional barriers, letting you tap into your body's wisdom.

It helps you identify and shed emotional baggage, clearing the path for healthier ways to cope in recovery.

Finding Your Calm in Recovery

Your body is a marvel of interconnected systems, and one of its most potent calming mechanisms is the vagus nerve.

This nerve is a biological superhighway, linking your brain to vital organs like the heart and lungs. When activated, it can become your personal stress-relief agent, helping you navigate emotional turbulence in recovery.

​Tackling Triggers Head-On

Triggers can ambush us when we least expect it, often leading us down a path of old habits and poor choices. But what if you had a tool to help you pause, reflect, and make better decisions?

Somatic breathwork is like a timeout for your brain. It helps you pause and collect yourself so you're not making choices you'll regret later.

This keeps you grounded, letting you choose a healthier way to cope.

Somatic breathwork and similar tools aid in impulse control by anchoring you in the present moment, which can be instrumental in adhering to your recovery plan and preventing setbacks.

Boost Mindfulness and Self-Awareness

Ever feel physically off when you're stressed or anxious? That's your body acting as a messenger.

Somatic breathwork is like a translator, helping you understand what your body's saying.

When you use somatic breathwork, you better recognize the mind-body connection. 

For instance, feeling “not good enough” isn't just in your head.

That stress shows up in your body as a faster heartbeat, reduced energy levels, or increased blood pressure. 

If you ignore physical symptoms, you're putting yourself at risk for serious health issues down the line that could include chronic pain, cardiovascular disease, or panic attacks.

Finding your breath helps you figure out where the physical tension is hiding and lets you release it.

And when you do, you're not just easing physical tension; you're also tackling the emotional responses holding you back in your recovery.

Breathe Better- Recover Better

Breathwork isn't one-size-fits-all. There are many ways to practice it, and each technique has its own perks. 

The fun part? 

Trying them all out to see which one clicks with you!

You don't need a special time or place to practice breathing exercises. Sure, setting aside quiet time for meditation has great benefits.

But let's be real—when your brain's busy, that's easier said than done.

THAT is OKAY!

Breathing exercises still reduce stress and anxiety, no matter where you are or what you're doing.

Brushing your teeth? Feeding the dog? Waiting at the deli counter in the supermarket?

BREATHE!

Whether you're new to recovery or looking for fresh ways to handle stress, there's a breathwork style out there for you that can be implemented little and often throughout the day.

Abdominal Breathing

Abdominal breathing, also known as diaphragmatic breathing, deep breathing, and belly breathing, engages your diaphragm and is an ideal starter point for beginners in breathwork. It is easy to do anywhere and at any time. 

Having anxiety can often cause GI issues. Abdominal breathing has been shown to reduce stress, support the healing of the liver, and improve digestive health.

Try it out: Focus on your abdomen gently rising when you take a deep breath in through your nose. Notice how your abdomen falls when you release the breath from your mouth.

Box Breathing

Box breathing incorporates silent counting, which helps to keep you focused and calm the nervous system.

Try it out:

• Breathe in for 4 counts
• Hold for 4 counts
• Breathe in for 4 counts
• Hold for 4 counts
• Repeat

Feeling overwhelmed? Our 6-minute video is your sanctuary. Follow the flowing lines and 8Hz alpha waves to help you reclaim your calm.

4-7-8 Breathing

4-7-8 breathing takes a little more thought to implement. It can help focus your mind and body, diverting them from worries and repetitive thoughts.

Try it out:

The numbers refer to how long you inhale (four counts), hold (seven counts), and exhale (eight counts.) 

If you're anything like me, remembering to check in throughout the day can be challenging. I often start with the best intentions, but find myself forgetting to check in on my breath by the end of the day unless I have something to prompt me.

I strategically place empowering quote sticky notes in frequented areas, employ habit stacking, and rely on the 4-7-8 breathing owl for breathing cues.

This little owl combines a breathing light, night light, and noise machine, making it perfect for ADHD, anxiety, stress relief, and improving sleep. I have one sitting by my computer at work, and although I don't consciously notice it all day, its soothing colors occasionally prompt me to pause and focus on my breath, which is perfect for me.

The meditation-breathing owl is great to use to teach kids the 4-7-8 breathing technique. I use it to help my kids follow along, as 4-7-8 breathing takes a little mental effort for sequencing, but with the color-changing prompts, it's easy peasy. It gets bonus points from me because I can also use it as a night light and sound machine to drown out distracting noise or to use at bedtime to soothe me or my kiddos to sleep.

We like the owl, but you can get this same tool as a puppy, bear, dragon, or Buddha.

Five-Finger Breathing

Five-finger breathing is a finger-tracing breathing exercise. Its multisensory practice is known to induce deep relaxation and is one of my favorites.

It is a technique often done before and after surgery to reduce anxiety pre-op and decrease recovery time as it aids in releasing endorphins– the body's natural pain killer.

I love adding extra sensory elements to meditation or breathing practices. For an added somatic experience, consider placing your hand on a textured surface or even in water.

Adding extra sensory elements like a textured surface or water can deepen your somatic experience. This engages more of your senses, making the practice more immersive and increasing its calming and grounding effects.

Try it out:

• Get into a comfortable position. 
• Place one hand out in front of you, palm open- or if you need to be discreet, lay your hand in your lap.
• Using the pointer finger of your opposite hand, start at the base of your thumb and trace upwards as you breathe in.
• Pause at the top of your finger
• Breathe out as you follow the inside of your thumb
• Repeat with the rest of your fingers
• Once you reach the base of your hand, reverse the direction, starting at the pinky and moving back toward the thumb.
• Repeat as many times as desired.

Introducing breathing exercises to children allows them to learn how to regulate their emotions early on. Most of us in recovery were never taught this skill.

To help break the cycle, I teach this technique to my kids and grandkids. I recently got my granddaughter finger tracing boards for Christmas. She is only two, and it's perfect for her.

But you know what?

Although they are marketed for younger kids, they also work for my 12 and 13-year-old. But if the kiddie design throws you, there are plain wooden boards, or you can use the free version- your hand! These exercises are beneficial for anyone at any age. Whether you use your hand or the fun boards, finger tracing is a great way to unwind and connect to the present moment. Give it a try!

Somatic Breathwork Meditation

This technique combines elements of both breathwork and meditation, offering a way to focus and calm your mind.

​Scan your body as you inhale or focus on one of the three resolutions.

How to Do a Quick Body Scan

A speedy body scan is your go-to move. It's simple, quick, and can be done anywhere- even during a stressful Thanksgiving dinner with your Passive Aggressive Aunt Shirley.

Try it out:

1. Find Your Spot: lying down, sitting, standing, washing dishes, or while at work.
2. Close your Eyes: or not. You could keep your eyes open or in a soft gaze. Do what works for you in the moment you are in.​
3. Take a Deep Breath: Breathe in deeply through your nose and exhale slowly through your mouth.
4. Start at the Crown: Focus your attention on the crown of your head. Feel any sensations there, like tingling or warmth.
5. Move Down: Gradually move your focus down to your face, jaw, neck, shoulders, and so on. Take it all the way to your toes.
6. Note the Feelings: As you move, notice any spots that feel tense or relaxed. Don't judge; just observe.
7. Breathe into It: If you find a tense area, imagine your breath flowing into it. Envision the tension melting away.
8. Wrap It Up: Once you've scanned from head to toe, take a final deep breath. Slowly open your eyes.

Body Scanning the Busy Brain Way

When it comes to body scanning, there's always room for improvisation, especially for those of us with busy brains.

If the idea of a full-body scan feels overwhelming, don't sweat it. You can tailor the practice to fit your needs.

Maybe today, a scan of just your head and face is enough. Or perhaps focusing on your hands and feet feels more doable.

The key is to do what works for you in the moment. Remember, mindfulness is a personal journey, and it's all about finding what helps you feel grounded and present.

3 Resolutions in Breathwork

Want a simple but potent mindfulness tool? Try integrating the 3 Resolutions into your breathwork routine: Intention, Heartfelt Purpose, Inner Resource.

This method harmonizes well with the recovery journey.

Try it out:

Get Comfy: Find a quiet place to sit or lie down. Close your eyes.

Initial Breaths: Take a few deep breaths in through your nose and out through your mouth to center yourself.

Choose a Resolution: Pick one of the 3 Resolutions that resonates with you the most today. It could be “I am safe,” “I am whole,” or “I am enough.”

Inhale the Good: As you breathe in, silently say the first part of your chosen resolution, like “I am.”

Exhale the Doubt: As you breathe out, complete the resolution, such as “safe.”

Feel It: Try to genuinely feel the meaning behind each resolution as you breathe in and out.

Cycle Through: Optionally, you can rotate through the other resolutions for variety or stick to the one that you need most now.

Wrap-Up: After a few minutes or when you feel ready, open your eyes and take a moment to feel the effects.

Practical Implementation When in Recovery

Somatic breathwork doesn't require a yoga mat or a meditation cushion. It's a practice you can carry with you wherever you go, making it incredibly practical for life in recovery- whether you are still in treatment or have started life outside of a controlled environment. 

You can create a specific meditation and breathwork area, or if you are like me, you can breathe wherever you are in that moment. 

Now, let's consider you're at a family event where tensions run high, and triggers might pop up. This is where your somatic breathwork practice can shine. When you start to feel uneasy sensations, if you are able, excuse yourself and find a quiet area. 

Finding an unoccupied space isn't always possible, especially if it is not your home or you are being monitored for old behaviors. Wandering off could be triggering to your host.

Solitude is not required to breathe. These breathing techniques can be done in the quiet of your own space- despite the chaos that may be happening around you. 

If you don't want to stand out, I suggest a technique that doesn't require heavy sighing or humming. But go ahead and get the conversation going in the room with Aunt Shirley if you want by letting out a loud, expressive sigh or hummmmmmmm periodically. 

Somatic Breathwork and Mindful Parenting

If I had known about the benefits of breathwork in my early days of recovery, things might have been different. I could have better regulated my emotions and taught my children valuable coping skills. That period was far from graceful; it was a struggle, to be honest.

But here's the thing- I'm not sure if I was even in a place to hear or apply that information back then. And that's okay. We do the best we can with what we know at the time.

I want you to know that you're doing your best, too. The journey of recovery and parenting is never a straight line, but each step—no matter how shaky—counts.

The best part about somatic breathwork is its versatility. You don't need to be a spiritual guru or a seasoned yogi to tap into the power of breathwork. Integrating somatic breathing exercises into your routine is doable no matter where you are in your recovery. 

Recovery is not a one-size-fits-all journey, but somatic breathwork offers a universal benefit: the chance to reclaim your emotional and physical well-being. If you've ever felt adrift in the stormy seas of addiction and triggers, consider this your lifeline. With each inhale and exhale, you're not just surviving, but thriving. 

Frequently Asked Questions (FAQ)

What is Somatic Breathwork?

Somatic Breathwork is a mindfulness practice focusing on the powerful connection between your breath and your body. It activates the parasympathetic nervous system, helping you manage stress and heal emotionally and physically.

Why is it essential in addiction recovery?

In recovery, unresolved emotions often manifest as destructive behaviors. Somatic breathwork helps you become aware of these emotions, offering a pathway for emotional healing.

How does it affect emotional barriers?

This practice lets you tap into your body's signals and inner sensations. It helps you identify and release emotional hang-ups, making coping easier without reverting to destructive habits.

Is it different from regular breathing techniques?

Yes. Somatic breathwork is focused and deliberate, aiming to create a mind-body connection. It's more than just deep breathing; it's about full awareness and activation of your body's natural relaxation response.

Can Somatic Breathwork help with physical symptoms?

Absolutely. Physical symptoms like tension, decreased performance, or increased heart rate can be signs of emotional distress. Somatic breathwork helps you decode these symptoms.

What are some techniques I can start with?

You can start with Diaphragmatic Breathing, Box Breathing, or 4-7-8 Breathing. Each has its unique benefits and can be practiced anywhere.

How do I do a Quick Body Scan?

A quick body scan can be done anywhere. Close your eyes, take a deep breath, and focus your attention from your toes up to your head, noting any areas of tension or relaxation.

What are the 3 Resolutions in Breathwork?

The 3 Resolutions: Intention, Heartfelt Purpose, and Inner Resource, can be incorporated into your breathwork practice for added mindfulness and emotional well-being.

How can breathwork help my relationship with my children during recovery?

Breathwork can be a bonding activity, helping to rebuild trust and open lines of communication. It shows your kids that you're committed to self-improvement and emotional well-being. It also shows your child you care to understand them by validating their feelings.

Can children benefit from breathwork?

Absolutely. Breathwork can help children manage stress, improve focus, and better understand their own emotions.

How do I introduce breathwork to my kids?

Start simple. Explain the benefits using words they can understand and engage them in short, guided sessions. As they get more comfortable, you can introduce more complex techniques. If you have a counselor, they can help you implement these practices with your child.

Is it safe for children to practice breathwork?

Generally, yes, but it's always a good idea to consult a healthcare provider, especially if your child has pre-existing health conditions.

Does Somatic Breathwork replace therapy?

While beneficial, somatic breathwork should be part of a comprehensive recovery plan, not a replacement for professional treatment.

Continuing the Journey

Join a Supportive Mindfulness Community

Join my private TMN Facebook Group, a community just for women like you, where we talk about:

• Overcoming Mindfulness Challenges: Discover strategies to manage overwhelm and stay grounded, even on your busiest days.
• Mindfulness for Neurodiverse Women and Children: Explore tailored exercises that honor your unique way of experiencing the world.
• Practical Mindfulness for Busy Minds and Lifestyles: Share and learn practical tips that make mindfulness an effortless part of your day.

In the TMN Community, you'll find support, inspiration, and a wealth of resources to help you be more present and foster deeper connections with yourself and those around you. It's a space for growth, learning, and sharing the mindful journey with others who understand the hustle of everyday life.

So, if you're eager to expand your mindfulness practice and find even more ways to stay connected, join me in the group. When you join, you will receive a free Mindfulness Tracker to help you discover which mindfulness activities work best for you.

Together, we'll explore how each moment can be an opportunity to be present and how every mindful practice, no matter how small, enriches our lives.

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