Deep Breaths, Lasting Calm: How to Rewire Anxiety with Long-Term Breathwork

In this episode of CPTSD: Let’s Make Sense of This Shit, Gregory explores how deep breathing isn’t just a crisis tool—it’s a long-term nervous system reset. If you’ve ever felt like anxiety is your baseline or that your body never learned how to “stand down,” this episode is for you. We’ll unpack how breathwork helps rewire your brain and body after trauma, share powerful listener stories, and guide you through a practice you can start today. No incense required.

Key Takeaways
• Deep breathing can reshape your nervous system and support long-term anxiety relief.
• Breathwork helps regulate the vagus nerve and improve heart rate variability.
• Consistent daily breathwork rewires hypervigilant trauma responses.
• You don’t need to be perfect—just practicing for a few minutes a day can create lasting change.


What You’ll Discover
• Why trauma survivors often breathe shallowly—and how to change that.
• The science behind sympathetic vs. parasympathetic nervous system states.
• Techniques like box breathing, 4-7-8, and extended exhales explained and demystified.
• Listener experiences: What worked, what triggered them, and how they adapted.
• A guided practice you can return to anytime to help reset your body’s anxiety baseline.


Resources Mentioned
• Polyvagal Theory by Stephen Porges (concept referenced)
• 4-7-8 Breathing by Dr. Andrew Weil
• Apps: Insight Timer, Breathwrk, iBreathe
• Guided breathing videos on YouTube (search “trauma-informed breathwork”)
• Yoga Nidra and Coherent Breathing resources


Next Episode Preview
Up next: The Role of Nutrition in Healing Trauma. We’ll explore how blood sugar crashes, gut health, and nutrient deficiencies can play a surprising role in trauma recovery—and how eating differently might support emotional stability. You won’t want to miss it.

📩 Have questions or want to share your experience? Reach out at [e-mail].

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