In breathwork, we have a profound paradox. On one hand, practices like Conscious Connected Breathwork (CCB) and Holotropic Breathwork can be incredibly transformative, opening doors to deep healing, self-discovery, and spiritual awakening. On the other hand, these powerful experiences can also stir up a whirlwind of emotions, unearthing buried traumas and shaking the very foundations of our sense of self.

While these intense emotional releases can be cathartic and ultimately lead to profound healing and emotional integration, they can also be destabilising, leaving individuals feeling overwhelmed, disoriented, or even re-traumatised. This is where the practices of grounding and resourcing become not just helpful, but absolutely essential.

In trauma-informed breathwork, safety and empowerment are paramount. Grounding and resourcing provide the anchors and lifelines that help individuals to navigate the depths of their experience with confidence, resilience, and safety. They offer a sense of stability amidst the storm, and a gentle reminder that we are not alone on this journey.

In this blog post, we'll look into the essential practices of grounding and resourcing. We'll explore what they are, why they're so vital in trauma-informed breathwork, and how both facilitators and participants can utilise these tools to create a safe and empowering container for healing and transformation.

Understanding Grounding & Resourcing

Before we look at the specifics of how to ground and resource yourself during breathwork, let's take a moment to understand what these practices actually mean.

What is Grounding?

Imagine you're a kite soaring high in the sky, carried by the winds of your breathwork experience. Grounding is the string that connects you back to the earth, providing stability and preventing you from getting lost in the vastness of your inner world.

In essence, grounding is the practice of anchoring your awareness in the present moment and your physical body. It's about feeling your feet firmly planted on the ground, noticing the sensations of your breath moving in and out, and connecting with the tangible world around you. It can help guide you back from your experience when you begin to feel unsafe or overwhelmed.

What is Resourcing?

Resourcing is your internal toolkit, filled with tools and resources that provide comfort, strength, and support. These resources can be internal, like your own inner wisdom and resilience, or external, like a supportive friend, a calming piece of music, or a favourite weighted blanket.

Resourcing is about tapping into these sources of strength and safety, particularly when you're facing challenging emotions or experiences. It's about reminding yourself that you're not alone and that you have the inner and outer resources to navigate whatever arises.

The Difference

While grounding and resourcing are closely related, they serve slightly different purposes. Grounding brings you back to the present moment and your physical body, providing a sense of stability and safety. Resourcing, on the other hand, provides you with comfort and support, helping you to navigate challenging emotions and experiences with greater ease and resilience.

Another analogy: grounding is the foundation of your house, providing a solid base. Resourcing is the furniture, the artwork, the warm colours that make the house feel like a home. Both are essential for creating a safe and nurturing space.

In the next section, we'll explore why grounding and resourcing are so crucial in the context of trauma-informed breathwork.

Why Grounding & Resourcing Are Crucial in Trauma-Informed Breathwork

Breathwork can be a powerful catalyst for healing, but it's important to approach it with sensitivity and awareness, especially when working with individuals who have experienced trauma.

The Nature of Trauma

Trauma can leave deep imprints on our nervous system, creating a state of hypervigilance or dissociation. Our bodies may become accustomed to a "fight-or-flight" response, even when there's no immediate danger. This can lead to a sense of disconnection from our bodies, difficulty regulating emotions, and a heightened sensitivity to triggers.

Breathwork & Trauma Release

Breathwork practices, particularly those that involve deep, connected breathing, can facilitate the release of stored trauma from the body. This can be an incredibly liberating experience, but it can also bring up intense emotions and physical sensations.

The Importance of Safety

In a trauma-informed approach to breathwork, creating a safe and supportive container is paramount. Grounding and resourcing practices help to establish this container, offering individuals a sense of stability and control as they navigate their inner landscape.

Grounding techniques anchor us in the present moment, reminding us that we are safe and supported. Resourcing techniques provide a sense of comfort and strength, allowing us to draw on our inner and outer resources to navigate challenging emotions.

Empowerment Through Self-Regulation

By teaching individuals how to ground and resource themselves, we empower them to become active participants in their own healing journey. They learn to recognise when they're feeling overwhelmed or triggered and to utilize specific techniques to regulate their nervous system and return to a state of balance. This fosters a sense of agency and self-efficacy, which is crucial for trauma recovery.

In the next section, we'll explore specific grounding and resourcing techniques that both students and facilitators can utilize in the context of breathwork.

Grounding & Resourcing Techniques

Whether you're a breathwork facilitator guiding others or a participant embarking on your own journey, having a toolkit of grounding and resourcing techniques at your disposal is invaluable. Let's explore some simple yet effective practices:

Grounding Techniques for Breathwork Participants

• Physical Grounding:

  • Feel Your Feet on the Floor: Press your feet firmly into the ground, noticing the sensation of contact and support.

  • Hand on Heart, Hand on Belly: Place one hand on your heart and one on your belly, feeling the rise and fall of your breath. This can help to bring your attention back to your body and create a sense of calm.

  • Notice Your Surroundings: Take a moment to look around and name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This simple exercise engages your senses and anchors you in the present moment.  

• Mental Grounding:

  • Counting: Slowly count from 1 to 10, focusing your attention on each number.

  • Naming Objects: Choose a category (e.g., colours, animals, foods) and mentally list as many items as you can.

  • Repeating Affirmations: Choose a positive affirmation that resonates with you (e.g., "I am safe," "I am grounded," "I am breathing") and repeat it silently or aloud.

• Sensory Grounding:

  • Touch: Hold a smooth stone, a piece of soft fabric, or any object that feels comforting in your hand.

  • Taste: Slowly savour a piece of fruit, a mint, or a cup of tea, paying attention to the flavours and sensations in your mouth.

  • Smell: Inhale the scent of essential oil, a fragrant flower, or a cup of coffee, noticing how the aroma affects your body and mind.

  • Sight: Focus on a calming image, such as a peaceful landscape or a favourite photograph.

  • Sound: Listen to soothing music, nature sounds, or a guided meditation.

Resourcing Techniques for Breathwork Participants

• Inner Resources:

  • Access Your Inner Strength: Recall a time when you felt strong and capable. Connect with that feeling and remind yourself that you have those qualities within you.

  • Cultivate Self-Compassion: Offer yourself kind and supportive words, just as you would to a dear friend.

  • Connect with Your Breath: Remember that your breath is always there, a constant source of support and grounding.

• Outer Resources:

  • Connect with a Supportive Person: Reach out to a trusted friend, family member, or therapist for support and encouragement.

  • Visualise a Safe Place: Imagine a place where you feel safe, calm, and at peace. Spend some time visualising the details of this place and allow yourself to fully experience the feelings of safety and comfort.

  • Hold a Comfort Object: Keep a special object with you that brings you comfort and reminds you of your strength and resilience.

• Creative Resources:

  • Listen to Uplifting Music: Choose music that inspires you, uplifts your spirits, or helps you to relax.

  • Engage in Creative Expression: Draw, paint, write, or dance to express your emotions and connect with your inner creativity.

  • Spend Time in Nature: Immerse yourself in the beauty and serenity of the natural world.

Remember, these are just a starting point. Explore different techniques and discover what works best for you. The key is to have a variety of tools at your disposal, so you can access them whenever you need them.

In the next section we'll focus on the facilitator's role in supporting grounding and resourcing during breathwork sessions.

Facilitator's Role in Supporting Grounding & Resourcing

As a breathwork facilitator, you play a crucial role in creating a safe and empowering container for your participants. This includes actively supporting their grounding and resourcing throughout the breathwork journey.

Creating a Safe Container

From the moment participants enter the space, it's important to cultivate an atmosphere of safety, trust, and non-judgment. This can be achieved through clear communication, setting ground rules, and establishing a welcoming and inclusive environment.

Teaching Grounding & Resourcing Techniques

Before the breathwork session begins, take the time to educate participants about the importance of grounding and resourcing. Explain the different techniques they can use and encourage them to experiment and find what works best for them.

Offering Guidance & Support

During the breathwork session, be present and attentive to the needs of your participants. Observe their body language, facial expressions, and verbal cues. If you notice someone becoming overwhelmed or dysregulated, gently guide them towards grounding and resourcing practices.

This might involve offering verbal cues like, "Feel your feet on the floor," or "Take a deep breath and notice the sensations in your body." You might also offer physical touch, such as placing a hand on their shoulder or offering a comforting hug, if appropriate and consensual.

Post-Session Integration

The integration process after a breathwork session is just as important as the session itself. Encourage participants to continue utilizing grounding and resourcing techniques as they process their experience. Offer suggestions for further integration, such as journaling, spending time in nature, or connecting with supportive friends or family members.

Remember, as a facilitator, your role is to hold space, offer guidance, and empower your participants to navigate their own healing journey. By prioritizing grounding and resourcing, you create a safe and supportive environment where individuals can explore the depths of their experience with confidence and resilience.

Examples of Grounding & Resourcing Practices to Try

While the previous sections have outlined various grounding and resourcing techniques, here are a few specific examples that you might find particularly helpful:

Grounding:

• 5-4-3-2-1 Technique: This simple yet effective technique involves engaging your five senses to anchor yourself in the present moment. Name:

  • 5 things you can see

  • 4 things you can touch

  • 3 things you can hear

  • 2 things you can smell

  • 1 thing you can taste

• Mindful Walking: As you walk, pay close attention to the sensations of your feet making contact with the ground. Notice the rhythm of your steps, the feeling of the air on your skin, and the sights and sounds around you.

• Holding a Grounding Object: Keep a small object with you that you can hold in your hand when you need to ground yourself. This could be a smooth stone, a crystal, a piece of jewellery, or anything that feels comforting and grounding to you.

Resourcing:

• Visualising a Safe Place: Close your eyes and imagine a place where you feel completely safe, calm, and at peace. It could be a real place you've been to or a place you create in your imagination. Engage all your senses as you visualise this place, noticing the sights, sounds, smells, and sensations.

• Connecting with a Supportive Person: Think of someone who loves and supports you unconditionally. Imagine them sitting beside you, offering you comfort and encouragement. You might even visualise having a conversation with them, sharing your feelings and receiving their loving support.

• Listening to Calming Music: Create a playlist of music that helps you to relax and feel grounded. Choose instrumental pieces, nature sounds, or anything that soothes your soul.

These are just a few examples, and there are countless other grounding and resourcing practices you can explore. The key is to find what resonates with you and to practice these techniques regularly, so they become second nature when you need them most.

Breathwork is a powerful journey of self-discovery and healing. But as with any profound exploration, it's important to have the right tools and support in place. Grounding and resourcing are those essential tools, offering stability, comfort, and empowerment as you navigate the depths of your breathwork experience.

Whether you're a seasoned breathwork practitioner or just beginning your journey, remember to prioritise these practices. Cultivate a strong foundation of grounding and resourcing, so that you can explore the vast landscape of your inner world with confidence and resilience.