TLDR: breathwork can help you release trauma stored in your body. But there are some HUGE trends around transformative breath that might make things worse for you if you're already living in a state of stress (I mean ... aren't we all). Enter, bumble bee breath - an adorable name for a badass (and simple) practice that can help tell your nervous system you're safe so you can begin to release stored trauma in your body. Scroll down for a 10-minute guided video you can use right now to transform your life.
In 2019, breathwork became my 'gateway' into mindfulness. After months of trying - and failing - to quiet my anxious mind through meditation I stumbled upon some guided breathwork exercises .. and FINALLY I experienced that all too elusive feeling of inner calm.
Since then conscious breath techniques have REALLY grown in popularity online - and people (myself included) are using this holistic exercise for all kinds of things like - more energy, better sleep & more focus. It can really be an excellent ally in your healing journey - especially for those seeking alternatives to conventional Western medicine & talk therapy.
But can breathwork REALLY help you heal trauma? And if so, HOW?
Today, I'm doing to share one specific breathwork technique, Bumble Bee Breath, which is a gentle form of transformative breath that uses both breath and sound to release trauma stored in the body. It's something I use with myself and my 1:1 somatic microdosing clients to help them transform their mental, emotional, and physical health. I've personally witnessed breath exercises like this one assist people as they shed the wounds of their past and live more freely in the present.
So, first things first: What is Transformative Breath?
At its core, transformative breath refers to any breathwork practice that goes beyond basic breathing exercises, encouraging deep, cathartic, and often emotional release. It’s called "transformative" because it can initiate profound changes in how we feel, think, and experience life.
Breathwork has long been part of many ancient traditions, from yogic pranayama to indigenous healing rituals. These techniques work by activating the body’s parasympathetic nervous system, slowing down the heart rate, and stimulating a relaxed, healing state. In contrast to shallow, unconscious breathing, transformative breathwork intentionally taps into your body's innate ability to release stored tension, emotion, and trauma.
The beauty of transformative breath is that it doesn’t just calm the mind or reduce stress; it acts as a bridge between the conscious mind and the deeper, often hidden layers of our psyche. By working with the breath, you can release deep-seated emotions and traumas without needing to relive them through words or conscious memory. This is especially important for those who have experienced trauma, as traditional talk therapies can sometimes re-trigger painful experiences.
Understanding Trauma and How It's Stored in the Body
Before you dive into this type of breathwork, it’s important to understand the concept of trauma and how it’s stored in the body.
Trauma isn't just an emotional response; it has a physical manifestation.
Whether from a single incident like an accident or long-term exposure to stress and fear, the body often retains these experiences in what experts call "trauma imprints."
Trauma can get trapped in the nervous system, causing us to live in a perpetual fight, flight, or freeze state. Even if we mentally process an event, the body may still be holding on to the energy and tension. This can lead to chronic pain, anxiety, depression, or a general feeling of unease, even when nothing is actively wrong.
Right now, there's a MASSIVE online trend toward transformative breathwork sessions. Videos show people taking part in what looks like HUGE breathing cycles (forceful inhales and exhales) with people screaming and flailing about - resulting in BIG cathartic releases, crying and often a sense of euphoria. BUT ... in my opinion ... this form of breath might not be the best idea for beginners. OR for people who've been living in a constant state of stress. WHY? Because the come down from this form of breathwork can be harsh, it can reactivate old wounds & while it might feel REALLY good in the moment ... I've witnessed people feel even worse afterwards.
So this is why I recommend you start with more gentle transformative breathwork styles like Bumble Bee Breath. This simple practice consciously works with your breath and sound, to help you can shift your nervous system from survival mode to healing mode, releasing those trapped energies.
What is Bumble Bee Breath?
Bumble Bee Breath, known as Bhramari Pranayama in yogic traditions, involves producing a humming sound, much like the gentle buzz of a bumblebee, while breathing deeply.
This hum has a vibrational quality that activates the vagus nerve, a critical component of the parasympathetic nervous system that helps regulate emotions, stress responses, and digestion.
The combination of controlled breath and sound vibrations creates a unique somatic experience that can access and release tension and trauma stored in the body. Bumble Bee Breath not only calms the mind but can also shift stagnant energy, allowing emotions to be released without the need for mental processing.
How to Practice Bumble Bee Breath:
Find a Comfortable Position: Sit in a comfortable seated posture with your spine straight. You can sit on the floor or in a chair, as long as your back remains upright.
Inhale Deeply: Close your eyes and take a slow, deep breath in through your nose, filling your lungs completely.
Hum as You Exhale: As you exhale slowly, press your lips together and create a humming sound. Imagine the hum resonating throughout your body. Focus on the vibration, feeling it in your chest, throat, and head. You can even gently cover your ears with your fingers to amplify the internal sound of the hum.
Repeat: Continue this cycle for several minutes. As you settle into the practice, you may notice an increased sense of relaxation and a softening of any tension you’ve been holding onto.
Integrate Silence: After several rounds, sit in silence and observe how you feel. Notice the shift in your body and mind without judgment.
Let's Try it Together
Bumble Bee Breath offers a beautiful, accessible way to begin your journey into transformative breathwork. I've created a 10-minute video so you can be guided through this beautiful exercise. Just click the box below to watch it now.
The SCIENCE behind Bumble Bee Breath
So how does it actually WORK?
Bumble bee breath helps :
Activate the Vagus Nerve: One of the primary benefits of Bumble Bee Breath is its effect on the vagus nerve. The vibration from the humming sound stimulates this nerve, which runs from the brainstem down to the abdomen, influencing many bodily functions, including heart rate, digestion, and emotional regulation. Stimulating the vagus nerve can help shift your body out of "fight or flight" and into a "rest and digest" state, promoting deep relaxation and healing.
Release Trauma Stored in the Body: Bumble Bee Breath works on both a physical and emotional level, helping to release trauma stored in the body. The humming vibrations penetrate deep into tissues and muscles, especially around the chest and throat, where many people tend to store unresolved grief, sadness, or stress. This can lead to powerful emotional release, allowing you to let go of trauma without having to relive the experience.
Calm Anxiety and Overwhelm: This breath practice is especially useful for those who struggle with anxiety or overwhelming emotions. The act of humming slows down the exhalation, which is known to activate the parasympathetic nervous system. As a result, the heart rate slows, stress hormones decrease, and the body enters a state of calm. Regular practice can help you feel more grounded and centered in the face of life’s challenges.
Improve Sleep and Rest: Because Bumble Bee Breath stimulates the parasympathetic nervous system, it’s a powerful tool for improving sleep. By calming the mind and body, it becomes easier to fall into deep, restorative rest. If you struggle with insomnia, practicing this breathwork before bed can help you let go of the day’s worries and ease into sleep more peacefully.
Encourage Mind-Body Connection: One of the most profound benefits of Bumble Bee Breath is its ability to strengthen the connection between the mind and body. Trauma and stress often cause a sense of disconnection, where we feel separate from our bodies or emotionally numb. This practice gently guides you back into your body, reminding you that healing comes from within and that you are safe in your own skin.
So, have you tried it yet?
Bumble Bee Breath is simple, it's fun and combines the power of sound with intentional breathing, so you can release trauma stored in your body, ease anxiety, and cultivate a deeper connection with yourself. Whether you’re looking to overcome past wounds or simply want to invite more peace into your life, this breath technique is a powerful tool for healing and transformation.
If you're ready to explore how transformative breathwork like Bumble Bee Breath can improve your life, consider integrating it into your daily routine. Comment below how you feel once you've tried it!! It's seriously one of my favorite somatic tools in my mental health toolbox.
Leslie Draffin is an internationally certified somatic psychedelic guide and trauma-informed breath & meditation coach who specializes in helping you heal your mental health, overcome trauma and create the life you deserve. She does not condone the use of illicit substances and does not provide access to any illegal drugs. Her work aims to educate and reduce risk for those who choose to explore psychedelics for personal growth and healing.
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