Breathwork

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 breathwork and TRE™ work together

Both practices work directly with the autonomic nervous system, but through different mechanisms:

• Breathwork uses conscious control of breathing to influence nervous system state. You can choose to calm or activate your system through how you breathe.
• TRE™ activates the body’s involuntary tremor mechanism to release held tension. The process is largely unconscious once initiated.

Together, they offer both voluntary regulation (breath) and involuntary release (tremoring). Breath can prepare the body for TRE™, support self-regulation during practice, and deepen integration afterward.

How breath affects the nervous system

Mechanism	Effect
Vagus nerve	Slow, deep breathing with extended exhales stimulates the vagus nerve and promotes calm.
Heart rate variability	Heart rate naturally increases on inhale and decreases on exhale; breathwork enhances this.
Activating vs calming	Fast breathing activates (sympathetic); slow breathing calms (parasympathetic).

Integration

Before TRE™

A brief breath practice before TRE™ helps you arrive in your body and signals safety to your nervous system.

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, then begin exercises

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 steadily; it helps you stay with the challenge

During tremoring

Allow spontaneous breathing:

• Sighs, yawns, deep inhales or exhales
• Irregular rhythms
• Pauses or subtle breathing

These are the nervous system regulating itself. Don’t impose a pattern. If you feel too activated, slow your breathing and emphasise the exhale.

After TRE™

Lie still and notice your breath without changing it. Has it shifted from before practice? Many people notice their breath is slower, deeper, or more easeful after tremoring. Allow it to settle naturally.

As separate practices

Breathwork and TRE™ can also be practised on different days as distinct modalities. Some people find that regular breathwork practice enhances their TRE™ over time by developing breath awareness and nervous system flexibility.

Practical guidance

Calming techniques

These promote parasympathetic activation. Suitable before, during, or after TRE™.

• Extended exhale breathing — Inhale for 4 counts, exhale for 6–8 counts. Strongly activates the vagus nerve. See also Breath and sound.
• Box breathing (4–4–4–4) — Inhale 4, hold 4, exhale 4, hold 4. Calms the nervous system and improves focus.
• Coherent breathing (5–5) — Inhale 5 seconds, exhale 5 seconds (6 breaths per minute). Optimises heart rate variability.
• Diaphragmatic breathing — Breathe deeply into the belly rather than the chest. Sends a calming signal to the nervous system.

Activating techniques

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

• Holotropic Breathwork — Developed by Dr Stanislav Grof. Extended accelerated breathing (2–3 hours) with music and facilitation. Only in workshop settings with certified facilitators. TRE™ can support preparation and integration.
• Wim Hof Method — 30–40 deep breaths followed by breath retention. Creates increased energy and deep calm during retention. Practise on different days from TRE™.

Don't combine intense breathwork with TRE™

Don’t do activating breathwork immediately before or during TRE™. Each practice is potent on its own. Combining them in one session can be overwhelming. Keep them on separate days.

Considerations

• Start with calming techniques; activating practices require more experience.
• If you have anxiety, panic, or trauma history, be cautious with breath holds and rapid breathing.
• Some people find breath awareness during tremoring helpful; others find it distracting.
• There’s no single right approach; experiment to find what serves you.

Start simple

Even 5 minutes of conscious breathing before TRE™ can deepen your practice. You don’t need advanced techniques to benefit from breath awareness.