Written by Kate Lister, Somatic Therapist
Kate is an experienced somatic therapist with 20 years in the field. As the founder of Mind Body Integration and the host of the podcast Rhythms of Self, she guides an exploratory felt sense journey home to self.
Breathing is one of the most natural and essential processes of life. It happens automatically, yet we often go through our days without paying it any attention. However, conscious breathing, the act of deliberately bringing awareness to our breath, can be a profoundly transformative tool for physical, emotional, and mental well-being.
At its core, conscious breathing connects us to the present moment. By simply noticing our breath, we anchor ourselves in the here and now, creating a sense of spaciousness and calm. This practice helps regulate our nervous system, allowing us to shift from a state of stress or tension to one of greater relaxation and balance. However, for some, breath awareness is not always a neutral or calming experience. If the body has become a place of fear, avoidance, or dissociation, focusing on the breath can feel unsettling or even unsafe. Understanding this can help us approach conscious breathing with greater gentleness, adaptability, and care.
Breath and safety: Navigating discomfort
For individuals who have experienced trauma or chronic stress, traditional breathwork practices may evoke discomfort rather than relaxation. When the body has learned to brace against sensation, deepening breath awareness can initially feel overwhelming. This is why it's crucial to approach breathwork with sensitivity, allowing for small, gradual explorations rather than forceful control.
Rather than focusing solely on the breath itself, shifting awareness to the body's mechanics of breathing can create a safer pathway to presence. Noticing how the breath moves through the organs, muscles, fascia, and bones can provide a sense of grounding without feeling overly exposed to internal sensations. This approach acknowledges that safety is built through choice and titration, not by pushing into discomfort but by gently expanding capacity over time.
The body’s role in breath awareness
Breathing patterns are closely tied to our physical and emotional states. When we are anxious, our breath may become shallow and rapid. When we are relaxed, it naturally deepens and slows. Bringing attention to the rhythm, depth, and quality of our breath can reveal much about our inner landscape.
However, breath is more than just air moving in and out. It is an intricate dance between the diaphragm, lungs, ribs, intercostal muscles, fascia, and even the bones that shape our posture. The expansion of the ribs, the subtle movement of the spine, and the elasticity of the diaphragm all contribute to the breath’s rhythm. By focusing on these physical structures, we can approach breath awareness with curiosity rather than expectation. This mechanical focus provides a steady anchor, allowing the nervous system to regulate itself without forcing a specific emotional state.
Healing through conscious breathing
Trauma and chronic stress often disrupt natural breathing patterns. Over time, these disruptions can limit our access to deeper emotional experiences and contribute to a sense of disconnection from ourselves. Conscious breathing helps us regain this connection. By focusing on the way breath moves through the body rather than trying to control it, we can explore areas where tension is held and create space for gentle release.
Breath can act as a bridge between unconscious holding patterns and conscious awareness. For instance, breathing into a tight chest or a clenched abdomen can help dissolve long-held patterns of tension. Painful emotions or memories may surface, but the breath provides a steady anchor, allowing us to process these experiences in a safe and supported way.
Breath as a tool for regulation and balance
In moments of overwhelm, conscious breathing is a simple yet powerful tool for self-regulation. By focusing on the inhale and exhale, we can create a sense of stability and grounding. However, it’s important to recognize that, for some individuals, especially when emotions are particularly intense, focusing directly on the breath can inadvertently intensify feelings of overwhelm.
In these moments, shifting attention to describing the felt experience of the breath can help foster a sense of safety and connection. For example, instead of simply trying to notice or control the breath, you might describe what you feel: “My breath feels tight in my chest,” or “I notice a cool sensation as I inhale through my nose.” This gentle, observational approach helps build a relationship with the breath, inviting curiosity rather than pressure.
Another supportive practice is to pair awareness of breath with attuned touch. Touching areas of the body that feel tight, heavy, or disconnected while breathing consciously can amplify feelings of safety and presence. For example, placing a hand gently over the heart, on the belly, or even holding the sides of the ribs can offer a physical reminder of support and containment. Attuned touch is a way of communicating care to the body, grounding the nervous system, and creating an embodied sense of connection.
Practical applications of conscious breathing
Whether you are starting your day, navigating a stressful situation, or winding down for the evening, conscious breathing can be easily integrated into daily life. Here are a few simple ways to practice:
Start with awareness: Pause for a moment and simply notice your breath. Is it shallow or deep? Fast or slow? Without trying to change it, just observe. You might also notice the areas where your breath naturally flows and where it feels restricted.
Breathe into tightness: If you feel tension or discomfort in your body, direct your breath toward that area. Imagine your inhale saying a gentle “hello” to the sensation, and notice any shifts that occur.
Anchor yourself in sensation: In moments of stress, focus on the mechanical sensations of breath, how the ribs expand, how the diaphragm moves, or how the spine subtly shifts with each inhale and exhale.
Explore depth without force: Experiment with breathing deeply into your belly, ribs, and back. Notice how this affects your sense of relaxation and connection.
Describe through awareness: As you breathe, observe how different parts of your body respond. You can describe sensations to yourself silently or aloud: “I feel warmth in my chest as I breathe in,” or “My belly rises with each inhale.”
Attuned touch: If it feels safe, gently place your hands on areas where you feel tension or tightness. This can help build a sense of connection and safety with your breath.
A compassionate approach to breath
Conscious breathing is a gift that is always available to us, but how we approach it matters. Rather than forcing deep breaths or striving for relaxation, we can meet ourselves where we are. Breath is not just a tool for regulation; it is also a way to build trust with our bodies. By attuning to the natural rhythms of our breath, through the lens of mechanics, movement, and sensation, we can create an embodied sense of presence, safety, and connection.
Take a moment now to notice your breath. Let its steady rhythm remind you of your innate capacity for balance and transformation, exactly as you are.
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Read more from Kate Lister
Kate Lister, Somatic Therapist
Kate is a compassionate leader in mind-body connection, drawing from her own profound experiences to shape her practice. Her journey through personal challenges has been a wellspring of insight, allowing her to simplify the complexities of human physiology. Kate's teachings help individuals feel safe, connected, and curious about their intelligent bodies. Passionate about supporting others, she guides people in learning to physically and emotionally regulate, fostering deeper connections and a purposeful existence.
