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Emotional wellness is not just about how we feel, it’s about how safe, connected and supported you are in your body and mind. When life feels overwhelming or past experiences weigh heavily, your nervous system can stay stuck in survival mode. Healing from trauma isn’t always about retelling painful memories. 

Much evidence-based methods focus on working with the body and nervous system to restore a sense of safety and balance. Trauma-informed practices such as breathwork, somatic experiencing, trauma-sensitive mindfulness and movement therapies are backed by science and offer practical tools you can use in daily life. These are ways to restore your emotional balance and reconnect with your sense of calm.

Breathwork: A gentle reset for your nervous system
Breathwork is more than just deep breathing, it’s a way to signal safety to your body. When stress build up, your breath often becomes shallow and rapid. Trauma often leaves your nervous system in ‘survival mode’, but conscious breathing helps you shift from fight-or-flight into a state of rest and regulation, bringing it back into balance. 

Why it works: Controlled breathing activates the vagus nerve, which calms the parasympathetic nervous system (your ‘rest and digest’ response) and supports emotional regulation.
Try this when you feel overwhelmed: 

• Box breathing - Inhale for 4 counts, hold for 4, exhale for 4, hold for 4.
• Extended exhale breathing - Inhale for 4, exhale slowly for 6–8 to calm your body.
• Morning energiser - Take quick, short inhales and longer exhales to boost clarity and focus.
• Somatic Experiencing (SE) - Listening to your body’s wisdom

• Do a gentle body scan, noticing sensations from head to toe. 
• Stretch or areas that feel tense.
• Use grounding. Press your feet into the floor and notice the support beneath you.

Trauma-sensitive mindfulness: Anchoring yourself in the now
Mindfulness is a powerful tool. For people healing from trauma, traditional techniques can sometimes feel overwhelming. Trauma-sensitive mindfulness offers a softer, more compassionate approach and keep you anchored in the present moment.

Why it matters: Emotional wellness thrives when you feel safe. Mindfulness builds awareness and self-regulation, but trauma survivors benefit from shorter, gentler practices. These adapted practices help you stay anchored without triggering distress.

Gentle ways to begin:

• Keep your eyes open during practice if closing them feels unsafe.
• Focus on external cues such as sounds or colours) instead of only inner sensations.
• Start with 1-2 minutes and build slowly.
  

Try this to support your emotional balance:

• Gentle yoga or stretching - Helps move stored stress out of the body.
• Humming or chanting - Vibrations calms the nervous system.
• Safe connection - Talking or laughing with a trusted person can regulate your emotions.

What this means for your emotional wellness journey
Healing from trauma doesn’t have to mean reliving the past it can mean building small, nurturing daily habits that restore balance to your mind and body. Trauma-informed practices offer practical ways to reconnect with your body, regulate your emotions and restore your sense of peace. 

• Breathwork gives you tools to calm stress in the moment.
• Somatic practices release emotional tension and trauma stored in your body.
• Mindfulness and movement provide safe ways to gently guide you back to reconnect with yourself and others.