Life's unpredictable nature means that the emotional effects of traumatic

experiences can't always be processed in the moment. To get through them, we usually disconnect our mind from our body (often by holding our breath) and as a result, we all carry (to varying degree's) some repressed emotional energy in the cells of our bodies, that can be inflamed or triggered during day to day life.

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It can be helpful therefore, to have tools to re-connect and ground yourself down and in turn reduce the future potential of your days (or nights) being hijacked by old feelings.

Before you disconnect or numb them and repeat an unhealthy cycle of thoughts or behaviours.  

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The most accessible way I've found to do the above is to practice ‘Connected Breathing’. Connected Breathing is a collective term for a range of breathing techniques that utilises our natural physiology to connect and balance our nervous system by processing and integrating any stuck or buried emotional energy.​​

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A 5-5 breath is an accessible and powerful example of connected breathing.

Here’s how to do it if you find yourself feeling overwhelmed:​

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- If possible get yourself to a safe space

- Breath in gently through your nose for 5 seconds

- Breath out gently through slightly pursed lips for 5 seconds

- Repeat for two-five minutes

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Take it gently, trust the process and be patient with yourself. 

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To deepen the experience, allow a 30 minute window so your body knows it has time to recover and spend 10/15 minutes focusing on filling your belly first and then your lungs on the in-breath and humming gently on the out breath. Remember to take it gently, trust the process and be patient with yourself. 

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Why does it work? There are numerous studies showing numerous benefits. The overriding consensus is that breathing at something close to this rate is our nervous system's optimal rhythm to rest, digest and regulate stress in the body, i.e. to reduce anxious symptoms and reconnect our mind and our body. By balancing blood pressure and hormones, repairing cells and increasing energetic blood flow and oxygen throughout. Enabling clearer, more compassionate and rational thought to return to your present. 

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As a regular practive, I can't recommended its utility highly enough.

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If symptoms persist, then a more sophisticated approach may be required.

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If you would like to discuss support you can get in touch with me at nathan@theunsaidspace.com.