Breath is the thread connecting body, mind, spirit. What happens when the breath refuses to follow the rules? For many survivors of trauma, the body remembers patterns that the mind has long forgotten. Sometimes the breath becomes a source of rebellion: shallow, rapid, holding or skipping. In trauma informed yoga, learning to witness & work with the “rebellious breath” can be a profound path to healing. 

Understanding The Rebellious Breath 

A rebellious breath is one that doesn’t fit our expectations. It may be: 

• Shallow or irregular : The chest rises rapidly while the belly remains still. 

• Paused or held : Involuntary breath holding, often a reflex from past stress. 

• Rapid & chaotic : Feeling like the breath has a mind of its own. 

• Resistance to cues : No matter how much we try to “breathe deeply” the body resists. 

Trauma can rewire the nervous system to distrust safety. The breath, as the body’s barometer of threat & safety, may act out first. This is not “wrong” – it’s communication  

Why Trauma – Informed Yoga Embraces it  

In trauma informed yoga, the breath is observed not forced. We don’t try to control or correct the rebellious breath, instead we : 

1. Offer curiosity, not judgement. Asking “what is your breath trying to tell you?” instead of “you’re breathing wrong”. 

2. Restore agency. Trauma often robs a sense of control. It is an invitation to choose whether to follow a breath cue or simply notice what happens naturally. 

3. Reconnect mind & body safely. Even unpredictable breath patterns can be a bridge to presence if approached gently. 

Techniques For Working With The Rebellious Breath 

1. Witness without correction 

• Sit or lie comfortably. 

• Notice the breath where it is ~ shallow, deep,fast,slow. 

• Label sensations internally ~ rising, falling, skipping, pausing. 

• Avoid forcing the breath to match a pattern. 

2. Micro-Adjustments 

• Offer small, optional techniques. ie : gently placing a hand  on the belly or ribs to invite awareness. 

• No pressure to create a “perfect” inhale or exhale. 

3. Breath As Movement 

• Pair breath observation with gentle movement. ie : arms rising on inhale, lowering on exhale. 

• The body can guide the breath rather than the other way around. 

4. Pause & Reset 

• If the breath feels overwhelming, stop all cues. 

• Focus on grounding: feet on the floor, spine supported, hands on heart. 

• Create a space of safety first, before attempting breath modulation. 

Rebellious Breath As Shadow Work 

The rebellious breath can act as a messenger from subconscious. It may reveal:  

• Emotional tension held in the body. 

• Fear, grief or suppressed anger. 

• Patterns of hyper-vigilance or avoidance. 

Instead of resisting these signals, trauma informed yoga encourages curiosity & compassion. By observing without judgement, we begin to integrate what the body already knows. 

Prompt For Reflection 

Where do I feel my breath resisting? 

What emotions or memories arise when I follow or notice the breath? 

How does my body feel safe enough to let the breath move freely? 

Closing Thoughts 

The breath Is not a tool to perfect. It is a mirror. A rebellious breath may feel frustrating, but it is a signal that the body is alive, communicating & healing. In trauma informed yoga, we honor every inhale & exhale, even the ones that defy the rules. 

By witnessing rather than controlling, we reclaim agency, compassion & presence. 

The next time your breath rebels, instead of pushing back, try simply noticing. Ask, “what story are you carrying today?” & allow the breath to teach you, in its own rhythm, how to be fully seen, felt & nourished.