Managing Trauma Triggers & Anxiety in North Carolina: Breathing and Grounding Techniques for Relief

Experiencing anxiety or trauma triggers can feel overwhelming—sometimes you can sense it building and take steps to intervene, while other times it catches you completely off guard. Although anxiety and trauma triggers aren't exactly the same, they both signal that your nervous system is feeling overwhelmed and in need of support. As a trauma therapist offering online therapy in North Carolina, I work with clients across the state, including Asheville, Raleigh, Greensboro, Wilmington, and Winston-Salem, helping them navigate anxiety and trauma through personalized strategies like grounding techniques and breathing exercises.

Many of my clients struggle with anxiety and chronic stress, often rooted in unresolved childhood trauma. Prolonged stress can keep your nervous system in a constant state of hypervigilance, contributing to anxiety over time. In therapy, we explore the origins of your anxiety and work to address childhood trauma. Together, we practice grounding exercises and breathing techniques for trauma and anxiety to calm your nervous system in real-time, helping you regain a sense of stability when triggers arise.

The Connection Between Anxiety and Breath: How Breath Helps Calm Anxiety

Have you ever noticed yourself holding your breath or breathing shallowly when stressed? Anxiety can disrupt your natural breathing patterns, increasing feelings of tension and unease. By intentionally changing the way you breathe, you can signal to your body that it's okay to relax. This is where grounding exercises and breathing techniques for anxiety and trauma come in—they help activate your body’s natural calm response, offering relief from overwhelming triggers.

How to Choose the Best Breathing Technique to Calm Anxiety and Manage Trauma Triggers

Before practicing these techniques, take a moment to check in with yourself. Notice the feelings you're experiencing. You don’t need to change anything—just observe. If it feels okay, check in with your body and notice any sensations or areas of tension. Then, try one of the breathing techniques below. Afterward, reflect on any changes in your body. Do you feel lighter, calmer, or less tense? Perhaps you feel more grounded or ready to focus. These signs indicate that your body’s calm response is activating.

Keep in mind that everyone responds differently to calming techniques. Taking time to notice how your body reacts will help you identify which strategies work best for managing anxiety and supporting your nervous system. If these techniques feel activating or unhelpful, try other grounding strategies or seek guidance from a therapist. For more in-depth coping tools, including vagal toning and EMDR stabilization techniques, click here.

Breathing Techniques to Calm Anxiety and Regulate Your Nervous System

To activate your body’s natural relaxation response, try one of the following breathing techniques for calming anxiety and managing stress. The intention to calm your body is just as important as the practice itself. Here are some tips to get the most out of your breathing practices:

• Focus on slow, intentional breaths

• Sit or lie down somewhere comfortable

• Close your eyes if it feels right

• Breathe in deeply through your nose, letting the air expand your belly, and exhale slowly through pursed lips.

4-6-8 Breathing

• Inhale for 4 counts

• Hold for 6 counts

• Exhale for 8 counts

• Pause for 2 counts

Repeat this cycle at least five times. If holding your breath for the full count is challenging, feel free to adjust as needed. It's perfectly fine to start small and build your capacity over time.

Tip: This technique can be especially helpful if racing thoughts are preventing you from sleeping. Practice for 5–10 minutes to encourage deeper, more restful sleep.

Square Breathing

• Inhale for 4 counts

• Hold for 4 counts

• Exhale for 4 counts

• Pause for 4 counts

Tip: Repeat this cycle at least five times. As you breathe, imagine tracing the sides of a square. This visualization can help you stay grounded and focused.

Sigh Breathing

Take a deep breath that fills both your belly and chest, and then exhale with a dramatic sigh—like a teenager letting out an exaggerated sigh of frustration.

Tip: For added effect, raise your shoulders toward your ears as you inhale, then let them drop comfortably as you exhale. This adds a physical release that can further relax your body.

Consistency Is Key: Building a Practice to Calm Anxiety and Trauma Responses

Whether your anxiety is related to chronic stress, trauma, or an anxiety disorder, practicing these techniques regularly can help train your nervous system to find balance. Over time, this consistency strengthens your ability to self-soothe and respond calmly to stressful situations.

Supporting Your Nervous System as a Cycle Breaker: Trauma Therapy in North Carolina

As a therapist specializing in trauma therapy, I understand how childhood trauma can contribute to chronic anxiety and stress in adulthood. Many of my clients are "cycle breakers"—individuals who grew up in unhealthy, complex family dynamics. Cycle breakers recognize the negative patterns passed down through generations and are committed to breaking the cycle by healing themselves.

If you're a cycle breaker, experiencing trauma and anxiety is common. The breathing techniques shared above are valuable tools for navigating this complex process. Therapy for childhood trauma and anxiety offers an opportunity to not only manage symptoms but to uncover the deeper roots of your challenges and create lasting, meaningful change.

Discover how trauma therapy for cycle breakers in North Carolina can help you address anxiety, overcome generational patterns, and build a healthier future. Learn more about therapy for childhood trauma and anxiety relief by clicking the button below.

If you’re looking for individualized support, I offer trauma therapy and anxiety therapy to clients throughout North Carolina. Schedule a free consultation for online anxiety and trauma therapy in North Carolina today. Learn more about how therapy can help you heal trauma and manage anxiety in a healthy, sustainable way. Schedule now here.

Hanna Woody offers trauma therapy, anxiety therapy, therapy for cycle breakers, Enneagram therapy, and therapy for narcissistic abuse.