By Leiza Clark

We perform breathing as our most natural action, which contains essential elements for health and self-awareness and personal development.

Modern research shows that breath is the vital bridge between the body and the nervous system, playing a key role in reaching deeper states of awareness. Breathing functions automatically until we learn to practice it both as a scientific method and a sacred practice through mindful breathing.

Our body requires air as its fundamental necessity to survive. Cells obtain their power from oxygen through metabolic processes, which result in carbon dioxide as their waste product. The practice of conscious breathing at power plants creates effects that spread from electricity production to influence both physical health and mental well-being.

Intentional breathing practices, when done mindfully, lead to changes in the following areas.

The Nervous System: The parasympathetic system is activated through slow, deep breathing, which results in lower heart rate coherence and decreased stress hormones and relaxation.

Brain studies show that breathwork techniques improve neural plasticity and enhance both focus and emotional state regulation, according to research findings.

The improved oxygen delivery to cells enables better mitochondrial function, which leads to enhanced cellular vitality and resistance.

Using our Breath as Meditation

Our breath serves as a portal to meditation practice that extends past biological functions. Our natural breathing pattern serves as an automatic anchor for awareness, which enables mental stability while reducing mental distractions. The practice of breathwork meditation through belly movement observation and extended exhalations and breath retention techniques enables people to transition their minds from mental distraction to being fully present in the current moment.

The Sacred States of Breath

Breathwork has received sacred status throughout various ancient cultural practices.

The Sanskrit term prana describes both the biological function of respiration and the essential life force that maintains existence.

In Taoist practices, breath is a way to cultivate qi, or vital energy.

Breath functions as the hidden bond that unites physical form with mental awareness and spiritual essence according to various mystical belief systems.

The practice of respectful breathing allows us to access the internal guidance system of our body, which goes beyond basic air exchange. Through this practice, we learn about our connection to the universe because we receive life energy with each breath and send it back to the world with each exhale.

Blending Science and Spirit

Scientists can measure the breath through scientific methods, yet its complete nature remains beyond human understanding because it exists as a dual nature. The practice of scientific breathwork, together with meditation techniques, enables us to achieve these benefits.

Heightened awareness of our body and mind.

The body starts to release stored tension and stress as emotional release occurs.

The nervous system and heart-coherence function as a unified system to achieve inner alignment, which produces clearer thinking and additional intuitive or ESP abilities.

A felt sense of connection to life’s rhythm and everything and everyone.

A Simple Practice to Begin

• Find a quiet space and sit comfortably.

• Inhale gently through the nose for a count of 4.

• Hold the breath softly for a count of 4.

• Exhale through the nose for a count of 6

• Hold the out breath for count of 4

Perform the exercise for 5–10 minutes to see changes in your physical and mental state.

Our breath exists as our most devoted companion, which stays by our side throughout every moment of life. Each time we inhale we have the opportunity to link our scientific knowledge of the body with the mystical aspects of our spiritual being.

By practising the science of breath as a meditation, we don’t just oxygenate the body, we create heart and mind coherence.

By Leiza Clark

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Trauma doesn’t live in your mind alone, it lives in your body.

Your nervous system sends you physical signals through tense shoulders and racing heartbeats and shallow breathing, which persist after the original event has ended. Your body signals need to be listened to during the healing process as you rebuild your physical bond to eliminate all superfluous substances.

Why Does Our Body Hold Trauma?

The nervous system enters survival mode when we experience shock or fear or when we reach a state of overwhelming stress. The condition creates anxiety and chronic tension and emotional numbness in people. Talking or thinking alone doesn’t always dissolve these patterns because the body hasn’t yet had a chance to complete the response it started at the time of trauma.

Somatic healing shifts the focus from the mind to the body. The practice guides you to use sensation and movement and breathing techniques, which help you achieve release and restore your vitality.

Embodiment Practices That Work

1. Tune Into Sensation

Take a moment to observe your physical presence in the present moment. Where do you experience tension or tightness or energy? Silently express the sensation by describing it as “I feel tightness in my chest” or “I have a flutter or pain in my stomach.” The healing process begins with recognising the current circumstances.

• Breath as a Reset

The nervous system achieves relaxation through controlled breathing methods, which produce specific effects. Experiment with:

• Take an in breath for the count of 4, then maintain the breath for count of 4 and then release it for count of 6.  The body will begin to relax as it releases all stored tension.

• Micro Movement

The stored traumatic energy can be released through small body movements which include shoulder rolls and overhead arm stretches and gentle swaying motions. Your body should lead you instead of your thoughts. Movement is the body completing what it couldn’t before.

• Emotional Check-In

Feelings live in the body. Observe the location of fear and sadness and anger and joy. Allow these sensations to move without forcing or judging them. Journaling after this practice enables the integration of new insights that emerge from the practice.

•  Create a Safe Space

Your environment matters. Choose a serene spot with proper seating that enables your body to maintain its natural movement and breathing process.

The nervous system receives a signal from the brain that it is safe to release the stored traumatic memories.

Why Embodiment Transforms

Embodiment practice leads to transformative outcomes which enable people to heal from traumatic events. The process of building emotional resilience enables people to develop their intuition while simultaneously creating a state of complete present-moment awareness. Our body functions as a navigational tool that leads us toward liberation and creative expression and happiness, and recovery.

The path to healing demands persistence instead of rushing through the process. It’s about returning home to yourself, step by step, sensation by sensation. The body has always known the way your mind just needs to follow.

5-Minute Daily Trauma Release Flow

Step 1: Grounding (1 minute)

Sit or stand comfortably. Feel your feet on the floor.

Take three deep, slow breaths, noticing the rise and fall of your chest and belly.

Step 2: Body Scan (1 minute). Slowly scan from head to toe.

Notice tension, tightness, or discomfort. Breathe into each area, silently acknowledging it: “What am I feeling as the breath moves into this area?”

Step 3: Micro-Movement (1.5 minutes)

Gently roll your shoulders, stretch your arms overhead, or sway your body side to side.

Let your body move naturally. The human body needs only light gentle movements to free up stored traumatic memories.

Step 4: Emotional Awareness (1 minute)

Bring attention to any emotions arising in your body.

Observe the physical locations where fear and sadness and joy exist in your body. Let them flow without judgment.

Step 5: Breath Reset & Integration (30 seconds)

Take three long, conscious breaths. Your body releases tension with every breath you take. The nervous system follows a process which leads to both relaxation and stabilisation.

Simple Daily Embodiment Checklist

1. Begin by standing with your feet flat on the floor, then stay in this position for 1–2 minutes.
2. The body scan process has finished (you can feel tension in your body).
3. The body executes small twitching and stretching movements, which are known as micro-movements.
4. Emotional check-in (observe sensations & feelings)
5. Breath reset (3 conscious breaths)
6. Express gratitude toward yourself through a short statement that recognises your accomplishments for the day.
7. Optional journaling or reflection (1–5 min)

Consistently practicing this flow cultivates presence, emotional resilience, and a deeper sense of connection to your body. Trauma may have shaped your story, but through embodiment, you reclaim your life force, freedom, and vitality one sensation at a time.