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Breathwork and TRE

Breath is the bridge between conscious and unconscious, between voluntary and involuntary. Like TRE, breathwork offers direct access to the nervous system. Together, they create a powerful toolkit for regulation and release.

How Breath Affects the Nervous System​

MechanismEffect
Vagus nerveSlow, deep breathing with extended exhales stimulates the vagus nerve and promotes calm
Heart rate variabilityHeart rate naturally increases on inhale and decreases on exhale; breathwork enhances this
Activation vs. calmingFast breathing activates (sympathetic); slow breathing calms (parasympathetic)

Calming Practices​

These practices promote parasympathetic activation. Ideal before, during, or after TRE.

Extended Exhale Breathing​

Inhale for 4 counts, exhale for 6-8 counts.

Strongly activates the vagus nerve. Perfect for pre-TRE preparation or post-TRE integration. See also Sound and Breath.

Box Breathing (4-4-4-4)​

Inhale 4, hold 4, exhale 4, hold 4.

Calms the nervous system and improves focus. Excellent before TRE or during tremoring if too activated.

Coherent Breathing (5-5)​

Inhale 5 seconds, exhale 5 seconds (6 breaths per minute).

Optimises heart rate variability. Creates balance and coherence.

Diaphragmatic (Belly) Breathing​

Breathe deeply into the belly rather than the chest.

Sends a calming signal to the nervous system and enhances body awareness.

Activating Practices​

These can produce profound states and release deeply held material. They require more preparation and caution.

Do Not Combine in Same Session

Do not do intense activating breathwork immediately before or during TRE. Each practice is potent on its own. Combining them in one session can be overwhelming.

Holotropic Breathwork​

Developed by Stanislav Grof. Extended accelerated breathing (2-3 hours) with music and facilitation. Only in workshop settings with certified facilitators.

TRE can prepare the body in weeks before and support integration afterward. Tremoring often occurs spontaneously during sessions.

Wim Hof Method​

30-40 deep breaths followed by breath retention. Creates increased energy, tingling, and deep calm during retention.

Emphasises control and activation; TRE emphasises surrender and release. Practise on different days.

Breathwork and TRE Practice​

Before TRE​

A simple 5-minute preparation:

  1. Sit comfortably, eyes closed or soft gaze
  2. Natural breathing for 1 minute (just notice)
  3. Deepen breath for 2 minutes (belly, ribs, chest)
  4. Extended exhale for 2 minutes (inhale 4, exhale 6-8)
  5. Return to natural breathing

This brings awareness into the body and signals safety.

During TRE Exercises​

Breathe naturally. Don't hold your breath or force patterns.

  • If you notice breath-holding: Consciously relax and breathe
  • During wall sit: Keep breathing! Steady breath helps you stay with the challenge
  • During tremoring: Let your breath do whatever it wants—sighs, yawns, irregular rhythms are all natural

During Tremoring​

Allow spontaneous breaths:

  • Sighs, yawns, deep inhales or exhales
  • Irregular rhythms
  • Subtle breathing

All are the nervous system regulating itself.

If too activated:

  • Slow your breathing
  • Emphasise the exhale
  • Use box breathing to ground

After TRE​

Lie still and notice your breath without changing it. Has it shifted from before practice? Allow it to settle naturally.

Finding Breathwork Support​

ModalityWhere to Find
Holotropic BreathworkCertified facilitators at grof-holotropic-breathwork.net
Wim Hof MethodOnline courses at wimhofmethod.com
Yoga PranayamaYoga teachers in classes or private sessions
Somatic BreathworkLicensed therapists trained in breathwork modalities
Start Simple

Even 5 minutes of conscious breathing before TRE can deepen your practice. Start there and explore what calls to you.