Trauma Therapy and Breathwork: Tools You Can Use Today

Trauma is not only a story you remember, it is also a pattern your body learned to survive. The heart rate that spikes when you hear a door slam, the breath that stalls during a difficult conversation, the way your shoulders creep toward your ears when an email from a certain person lands in your inbox, these are learned responses. The good news is that the body can also learn new patterns. Breathwork, when used skillfully, gives you a lever to influence how your nervous system sets its alarm. Combined with trauma therapy, it becomes a reliable way to widen your window of tolerance, reclaim choice, and build resilience that holds up in the messiness of daily life.

I have sat with clients who thought they were broken because they could not will their way past panic, freeze, or rage. What changed things was not another lecture on logic, it was learning how to feel safe enough, long enough, to process and then practice something different. Breath is not a cure all. It is a gatekeeper. Use it well and more doors open.

What the nervous system is trying to do

A useful frame comes from polyvagal theory and the concept of the window of tolerance. Your nervous system constantly negotiates between mobilizing to meet demand and settling when the storm has passed. Trauma narrows that window. A minor stressor can trigger a fight, flight, or freeze response that feels out of proportion because your system reads threat where there might be discomfort or uncertainty.

Breath sits right at that junction of body and brain. The diaphragm is a muscle you can control. When you change your breathing pattern, you send signals through the vagus nerve that help the body shift gears. Slower exhales often nudge the system toward safety and connection. Faster, shallower breath can prime you to mobilize. If you already live near the edge of panic, trying a flashy, intense breathwork technique can feel like being shoved. If you tend to shut down, you might need an activating practice to gently wake you up. Matching the tool to the state is where the skill lies.

A quick safety check before you begin

Breathwork is generally safe, but it is not generic. Certain practices can raise or lower blood pressure, increase dizziness, or stir up trauma memories. If you have cardiovascular disease, glaucoma, untreated hypertension, a history of seizures, recent surgery, or are in the second or third trimester of pregnancy, avoid forceful breath holds and rapid breathing without medical guidance. If you have active suicidal thoughts, unmanaged psychosis, or are deep in substance withdrawal, work with a clinician first. If you ever feel tingling, chest tightness, or intense panic, stop, soften your breath, and orient to the room.

A foundation you can feel: diaphragmatic breathing

Most people confuse deep breathing with big breathing. Deep refers to location, not volume. Diaphragmatic breathing uses the belly and lower ribs more than the upper chest and neck. Many clients need a few tactile cues to find it. Sit or lie down with one hand on your chest and one on your belly. Inhale through your nose as if you are smelling something subtle, letting the lower ribs widen. The belly rises a little, the hand on the chest barely moves. Exhale through the nose or a soft mouth, like fogging a mirror. Do not push the air out. Let it leave. Aim for comfort over performance.

Breathing like this at five to six breaths per minute, known as coherent breathing, can shift heart rate variability in a direction associated with better stress regulation. I often ask people to try it for three minutes first, not ten. Short practices done daily change more than heroic sessions you dread.

Matching breathwork to common trauma states

Over years of practice, patterns become clear. Clients rarely present with a single tidy symptom. Still, three states show up often enough to plan around: hyperarousal, hypoarousal, and mixed states where people oscillate quickly.

Hyperarousal looks like restlessness, racing thoughts, irritability, muscle tension, and catastrophizing. It can masquerade as productivity until it tips into panic or exhaustion. For this group, lengthening the exhale helps. Try a 4 count inhale with a 6 to 8 count exhale. Nose breathing matters here because it naturally adds a bit of resistance that calms airflow and supports nitric oxide release in the sinuses, which in turn helps oxygen uptake.

Hypoarousal shows up as numbness, flat affect, difficulty initiating tasks, and feeling far away. Here the system needs gentle activation. Quick, small inhales through the nose followed by a longer, steady exhale can help. I also use breath paired with movement, like a slow standing sway or a brief walk while counting the breath. The aim is not to flood yourself with stimulation, it is to turn the lights on in rooms that went dim.

Mixed states complicate things. A person might freeze under pressure, then explode later. With them, I teach titration and pendulation, terms from somatic therapy that mean working in small doses and moving attention between a challenging sensation and a neutral or pleasant one. Breath becomes a metronome. We take two or three slow breaths while sensing a tight area, then two or three while noticing warmth in the hands or the feel of the chair. Over time, this builds capacity to stay present without getting swallowed.

Step by step: a 10 minute practice for stabilizing after a trigger

Use this when you notice you are on edge, when an argument with a partner leaves your chest buzzing, or after a difficult therapy session. You can do it sitting, standing, or lying down.

Orient. Let your eyes land on three real, specific things in the room. Name their colors or textures. Feel your feet or seat make contact with support. Set a gentle pace. Inhale through your nose for a count of 4. Exhale through your nose or a soft mouth for a count of 6. Repeat for two minutes. Add a pause only if it feels good. After the exhale, rest for a count of 1 or 2. If you feel air hunger or a spike in anxiety, skip the pause and simply lengthen the exhale again. Scan and pendulate. Notice where your body feels tight. Spend two breaths there. Then shift attention to a neutral or pleasant sensation, maybe the warmth of your hands, the weight of your back. Alternate for three rounds. Close with choice. Ask yourself what would be one helpful next action. Drink water, send one honest sentence to your partner, step outside for light, or schedule your next therapy session. Act on that single step.

If you find that counting pulls you into worry, ditch the numbers and hum quietly on the exhale. Humming adds a soothing vibration that many people describe as grounding without effort.

Where breathwork fits with evidence based trauma therapy

Breath alone rarely resolves entrenched trauma, but it primes the system for deeper work. The sequence matters. First, you build enough regulation to tolerate looking under the hood. Then, you process what you find.

In EMDR therapy, for example, preparation includes establishing a calm or safe place and installing resources. I often integrate breath here. When a client brings up an image of a safe cove or a grandparent’s kitchen, we pair it with a 4 in, 6 out breath for a minute or two. During bilateral stimulation, if arousal spikes, a single longer exhale between sets can bring the needle back into range without derailing the set. Breath becomes part of the client’s control panel, not a distraction.

In sensorimotor and somatic approaches, breath provides titration. Many trauma survivors have patterns of bracing that are so familiar they feel like home. Noticing the subtle shift between a held breath and a yielding exhale can unlock a cascade of release through the pelvic floor, the jaw, or the shoulders. I have watched clients realize that their breath shortens every time their boss says the word urgent. Once they see the pattern, they can choose a softening breath before responding, which changes the whole tone of the interaction.

In PTSD therapy grounded in cognitive processing or prolonged exposure, breathwork plays a different role. It is not meant to erase fear while you confront memories, it helps keep you within the therapeutic dose of discomfort so learning can occur. A common trap is using breath to avoid. If every time the exposure peaks you shut down the feeling with breath control, you can blunt the very reconsolidation you need. The art is to use breath to stay engaged, not to escape.

When breathwork complicates recovery

Not all breathwork is calming, and not every person benefits from the same protocol. A few missteps show up frequently:

Overbreathing. Taking huge, frequent breaths can drop carbon dioxide levels too low. Symptoms can mimic panic and include tingling around the mouth and hands, dizziness, and a sense of unreality. The fix is counterintuitive. Breathe less, more quietly, through the nose. Let the exhale lengthen without forcing it. Chasing intensity. Some people leap into hour long, cathartic sessions because they want to feel something shift fast. While there are contexts for deeper holotropic or rebirthing styles, those methods can flood trauma survivors with material they cannot integrate. If your daily life falls apart after a session, or your relationships take the hit, the dose was wrong. Using breath as a compliance tool in relationships. I have seen couples where one partner polices the other’s breath mid conflict. That almost never lands well. In couples therapy, breath is best used as a self practice. Take your own regulating breath, buy yourself two seconds of choice, then say something truthful and kind. Breath cannot be weaponized into empathy.

Couples therapy, co regulation, and the shared breath

Most of us learned to regulate in company. Babies borrow their parents’ nervous systems through voice, touch, and yes, breath. Adults do this too, often unconsciously. In couples therapy, I sometimes seat partners back to back so they can feel one another breathe without meeting each other’s eyes. After a few minutes of finding their own steady rhythm, many notice a quiet synchrony. Their shoulders drop. Words come out less like bullets and more like bridges.

Co regulation is not mind reading. It is maintenance. When partners both practice a short daily breath routine, arguments do not vanish, but the distance to repair shrinks. One couple I worked with had a rule, if voices rise, both take three soft exhales before responding. That tiny ritual saved them dozens of fights over a year. They still disagreed, but they disagreed as allies, not adversaries.

Breathwork around trauma memories: how to avoid avoidance

People often ask whether to breathe through a traumatic memory or to let the breath do what it wants. Here is how I frame it. If your breath is trying to lock up to protect you, respect that reflex for a moment. A gentle invitation to exhale can be helpful, but do not force regularity at the expense of feeling. If you sense the urge to cry, do not press it down with pristine breathing mechanics. Let the exhale carry sound if it needs to. After a wave of emotion passes, return to the structure of a longer exhale to reestablish ground.

The risk, especially for folks who grew up in environments where emotions were unwelcome, is to use breath to sanitize every feeling. That will keep you tidy and stuck. The goal is capacity, not stoicism.

Ketamine therapy, altered states, and the role of breath

Ketamine therapy has opened a new lane for some clients, especially those with treatment resistant depression or PTSD symptoms that have not budged with standard care. In a monitored setting, ketamine can produce a state where rigid patterns loosen. Breathing differently will not change ketamine’s pharmacology, but it can influence the quality of the experience. Clients who practice a gentle, steady breath before and during sessions often report less anxiety as the medicine comes on and a smoother transition as it wears off.

Integration is where breathing really supports ketamine work. In the days after a session, when insights feel raw and the nervous system can be unusually sensitive, short bouts of coherent breathing and orienting help anchor new narratives. A client once described it as giving the fresh paint time to dry. Without those practices, people can chase the next dose hoping it will lock in the change that daily regulation could reinforce.

Working with flashbacks and dissociation

Flashbacks condense time. Your body feels as if the old event is happening again. The fastest way out is often through the senses. Breath is part of that, but not always step one. I have had better outcomes using orienting first. Name what year it is. Look around the room, count ceiling corners, touch a textured object. Then bring in breath, usually with emphasis on a slow, quiet exhale and a low, small inhale that does not spike arousal.

Dissociation demands patience. People who lean toward spacing out sometimes cannot feel their breath at all. For them, adding a mild scent, like orange peel or a drop of peppermint on a cotton ball, can give the inhale a shape. Others do better pairing breath with pressure, a firm hand on the chest, a weighted blanket over the thighs. Rushing dissociation backfires. You invite the person to be a little more here, not all the way here all at once.

Using breath before, during, and after EMDR therapy

Clients often ask for a schedule. While I avoid rigid prescriptions, certain anchors work well:

Before session. Two to three minutes of 4 in, 6 out breathing while visualizing your preferred calm image. This greases the wheels for resourcing. During sets. If activation surges above what you can track, one extended exhale between sets usually brings it back. Avoid controlling the breath throughout, let the processing run unless you feel flooded. After session. A short walk with soft nose breathing, then a glass of water. Journal two or three concrete observations, not essays. Later that day, repeat two minutes of coherent breathing to settle any residual buzz.

Clients who follow those simple rhythms tend to report fewer therapy hangovers, better sleep on session nights, and more accessible insights the next day.

Bringing breath into everyday stressors

Therapy room skills only matter if they transfer to the grocery line, the basketball court, and the family dinner table. Practice in microdoses throughout the day. Pause at red lights and soften your exhale. Before joining a video meeting, take three breaths with longer exhales and uncrunch your jaw. If your child throws a tantrum, drop your shoulders and hum a quiet note on your breath out. Kids borrow that vibration more than your words.

A manager I worked with used to dread weekly performance reviews. His heart would pound, and he would talk too quickly. We trained a pre meeting ritual, five minutes early arrival, two minutes of 4 in, 7 out, one minute of feeling his feet, then entering the room. He did this twelve weeks in a row. By week eight, his staff started commenting that he felt different. Same policies, different presence.

When professional help is the right next step

Breathwork is a potent self care tool, not a substitute for treatment. If nightmares, intrusive memories, or startle responses disrupt work or relationships, consider structured support. EMDR therapy has a strong evidence base for certain kinds of trauma. Cognitive processing therapy and prolonged exposure also help many people. Somatic therapies specialize in the body patterns that talk therapy often misses. Ketamine therapy can be an adjunct when other routes stall, provided it is supervised and integrated properly.

Couples therapy can be especially valuable when trauma plays out in the space between partners. Not every argument is about the present. Breath will help you slow down, but a skilled couples therapist can help you see the loops you keep playing and offer new choreography.

If cost is a barrier, look for clinics that offer sliding scale fees, https://gregoryfisj007.lucialpiazzale.com/couples-therapy-rebuilding-trust-after-betrayal group programs, or community based breath and movement classes run by trauma informed instructors. Some nonprofit organizations sponsor eight to twelve week trauma groups that include breathwork and grounding at very low cost.

Metrics that matter and what progress looks like

People often ask how long it takes to feel different. I have seen small shifts in two weeks and deeper changes over months. Measures you can track include:

Sleep onset time. If you fall asleep faster and wake less often, your system is leaning toward safety. Recovery time after triggers. Count how many minutes or hours it takes to feel mostly yourself after an upset. The number shrinking is a win. Choice points. Notice how often you catch yourself before you snap, flee, or numb out. One extra breath before a decision is progress. Body awareness without fear. Being able to feel your heartbeat or gut sensations without panic expands your range.

These are not perfect metrics, but they are practical. When clients record even brief notes three times a week, they can see patterns that memory alone would blur.

A note on cultural and contextual sensitivity

Breathwork has roots in many traditions. Some clients grew up with prayer or chanting that naturally shaped breath. Others have histories where being quiet with closed eyes felt unsafe. Ask your body and your history what feels respectful. You do not need props or incense to benefit. A two minute practice between meetings counts. A five breath pause after a hard text counts. Small, repeated signals of safety bend the arc.

Putting it all together

Think of breathwork as an accessible entry point into trauma therapy, not a silver bullet. It primes your system to do the deeper work that EMDR therapy, somatic approaches, or PTSD therapy will ask of you. It helps you engage in couples therapy with less reactivity and more receptivity. It even shapes the ground on which ketamine therapy can plant its seeds.

Start with diaphragmatic breathing and longer exhales. Practice briefly and often. Use orienting when the past tries to hijack the present. Pair breath with titration so you can stay with sensations without being overwhelmed. Expect setbacks and keep the dose small enough that you want to return tomorrow. Over weeks, that quiet consistency becomes sturdy. You will still face hard days. You will also find that your breath does not abandon you when you need it. It walks you back to yourself, one exhale at a time.

Canyon Passages

Name: Canyon Passages

Clinician: Kelly Chisholm, MS, ACS, LPCC, NCC, CST, CCTP; Certified EMDR Therapist & Consultant

Address: 1800 Old Pecos Trail, Santa Fe, NM 87505

Address note: The official website also lists 1800 Calle Medico, Suite A1-45, Santa Fe, NM 87507; please confirm the exact suite/location before visiting.

Phone: (505) 303-0137

Website: https://www.canyonpassages.com/

Email: [email protected]

Hours:
Sunday: Closed
Monday: 9:00 AM – 5:00 PM
Tuesday: 9:00 AM – 5:00 PM
Wednesday: 9:00 AM – 5:00 PM
Thursday: 9:00 AM – 5:00 PM
Friday: 9:00 AM – 5:00 PM
Saturday: 9:00 AM – 5:00 PM

Open-location code / plus code: M355+GV Santa Fe, New Mexico, USA

Coordinates: 35.6587872, -105.9403342

Map/listing URL: https://www.google.com/maps/place/Canyon+Passages/@35.6587872,-105.9403342,703m/data=!3m2!1e3!4b1!4m6!3m5!1s0x87185147ef7e9491:0xb8037d6c82de503e!8m2!3d35.6587872!4d-105.9403342!16s%2Fg%2F11mrlk1njv

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Socials:
Facebook: https://www.facebook.com/profile.php?id=61585098096660
Instagram: https://www.instagram.com/canyonpassages/
LinkedIn: https://www.linkedin.com/company/canyon-passages-therapy/
TikTok: https://www.tiktok.com/@canyonpassages
X: https://x.com/CanyonPassagesT
YouTube: https://www.youtube.com/@CanyonPassages

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Canyon Passages provides EMDR-focused psychotherapy and depth-oriented trauma support for individuals and couples in Santa Fe, New Mexico.

The practice is led by Kelly Chisholm and lists EMDR therapy, trauma therapy, PTSD therapy, couples therapy, ketamine therapy, psilocybin-assisted psychotherapy, shared-trauma therapy, and spiritual growth integration among its offerings.

The public listing places the practice at 1800 Old Pecos Trail in Santa Fe, while the official site also lists 1800 Calle Medico, Suite A1-45; clients should confirm the exact office location before visiting.

Canyon Passages serves Santa Fe clients in person and also notes service connections for Sedona, Pagosa Springs, and online clients seeking continuity of care.

The practice may be relevant for adults and couples seeking trauma-informed care, intensive-style therapy, and structured preparation or integration support where clinically appropriate.

Because ketamine- or psilocybin-assisted psychotherapy is specialized and regulated, prospective clients should ask directly about eligibility, clinical screening, legality, referral requirements, and fit before assuming the service is appropriate.

Public listing hours show appointments Monday through Saturday from 9:00 AM to 5:00 PM, with Sunday closed.

To contact Canyon Passages, call (505) 303-0137, email [email protected], or visit https://www.canyonpassages.com/.

The public map listing for Canyon Passages can help clients verify the Santa Fe location and coordinates before planning an in-person appointment.

What is Canyon Passages?

Canyon Passages is a Santa Fe psychotherapy practice focused on EMDR therapy, trauma healing, couples work, and depth-oriented therapeutic support for individuals and couples.

Who is the clinician at Canyon Passages?

The official site lists Kelly Chisholm as the contact person and describes her credentials as MS, ACS, LPCC, NCC, CST, CCTP, and Certified EMDR Therapist & Consultant.

Where is Canyon Passages located?

The public listing address is 1800 Old Pecos Trail, Santa Fe, NM 87505. The official site also lists 1800 Calle Medico, Suite A1-45, Santa Fe, NM 87507, so clients should confirm the exact suite and arrival details before visiting.

Does Canyon Passages offer EMDR therapy?

Yes. EMDR therapy is listed as one of the core services on the official website, and the public listing also describes the practice as using EMDR.

What services are listed by Canyon Passages?

Listed services include EMDR therapy, ketamine therapy, psilocybin-assisted psychotherapy, couples therapy, trauma therapy, PTSD therapy, therapy for shared trauma, and spiritual growth and integration therapy.

Does Canyon Passages work with couples?

Yes. Couples therapy is listed on the official site, and the public listing describes retreats and intensives tailored to individuals and couples.

Are online sessions available?

Yes. The official site states that Canyon Passages offers in-person and online sessions, with a focus on Santa Fe, Sedona, Pagosa Springs, and online continuity of care.

What are Canyon Passages’ listed hours?

The public listing shows Monday through Saturday from 9:00 AM to 5:00 PM and Sunday closed. The listing also describes services as by appointment only, so clients should confirm availability directly.

Is Canyon Passages an emergency mental health provider?

No crisis or emergency service was verified for this dataset. Anyone in immediate danger or experiencing a mental health crisis should call 911, contact 988, or go to the nearest emergency room.

How can I contact Canyon Passages?

Call (505) 303-0137, email [email protected], visit https://www.canyonpassages.com/, or use the listed social profiles: https://www.facebook.com/profile.php?id=61585098096660, https://www.instagram.com/canyonpassages/, https://www.linkedin.com/company/canyon-passages-therapy/, https://www.tiktok.com/@canyonpassages, https://x.com/CanyonPassagesT, and https://www.youtube.com/@CanyonPassages.

Landmarks Near Santa Fe, NM

Canyon Passages is listed near the Old Pecos Trail and Calle Medico medical corridor in Santa Fe. Clients near these landmarks can call (505) 303-0137 or visit https://www.canyonpassages.com/ to confirm appointment availability, exact suite details, and whether in-person or online care is appropriate.

  • 1800 Old Pecos Trail — The public listing address area for Canyon Passages; clients should confirm the exact suite before visiting.
  • Calle Medico — The official site references this nearby medical-office address format, making it a practical navigation point for appointments.
  • CHRISTUS St. Vincent Regional Medical Center — A major nearby healthcare landmark in Santa Fe’s medical corridor.
  • Old Pecos Trail — A key local route connected with the public listing address and useful for clients navigating the area.
  • St. Michael’s Drive — A major Santa Fe corridor near medical, office, and residential areas; clients can use it to orient around the practice location.
  • Cerrillos Road — One of Santa Fe’s main commercial routes and a practical reference point for clients traveling across the city.
  • Santa Fe Railyard District — A well-known arts, dining, and community destination within the broader Santa Fe service area.
  • Santa Fe Plaza — A central historic landmark for residents and visitors orienting around Santa Fe.
  • Meow Wolf Santa Fe — A widely recognized Santa Fe venue and practical landmark for clients familiar with the city’s south and midtown areas.
  • Museum Hill — A notable cultural district in Santa Fe and a useful reference point east of the central city area.
  • Canyon Road — A well-known Santa Fe arts district and landmark for clients orienting around the city.
  • Santa Fe Community College — A major educational landmark in the southern part of Santa Fe; clients can contact Canyon Passages to ask about online or in-person appointment options.
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Pub: 29 May 2026 07:50 UTC

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