The Grounding Breath
Tool • Gate: Trauma Rebuild
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The Grounding Breath
Purpose
When overwhelmed, focus on your breath. Inhale for 4, hold
for 7, exhale for 8. Repeat.
How to Apply
- Exhale fully; inhale ~4, hold ~1–2, exhale ~6–8.
- Drop attention into feet/seat; name 3 body sensations.
- Label: “I am safe enough right now.”
- Repeat for 2–4 minutes; rate distress before/after (0–10).
How & Why It Works
- Physiological regulation widens the window of tolerance and calms hyperarousal.
Results & Goals
- Immediate (0–72h): Reduced intensity of spikes; a clear next step when overwhelmed.
- Short‑term (1–4 weeks): Better sleep and grounding; fewer avoidance loops; more safe engagement.
- Medium‑term (1–3 months): Increased tolerance for triggers; stronger identity and relationships.
References
Source: trauma-rebuild.html • Template: trauma-rebuild-template.html