Practical Breathwork for Stress, Trauma & Longevity

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In this second half of our conversation with psychiatrist and neuroscientist Dr. Helen Lavretsky (UCLA, Director of Integrative Psychiatry), we move from the science of breathwork into the practical tools you can use today to calm stress, regulate emotions, and even support trauma healing.

Building on Part One, where we explored how conscious breathing affects telomere length, gene expression, and brain function, this episode focuses on accessible breathwork practices that anyone can integrate into their daily routine. Whether you are a busy caregiver, navigating trauma, or simply seeking more resilience in a stressful world, Dr. Lavretsky shares techniques that are powerful, simple, and free.

From box breathing (3-3-3-3) and the widely used 4-7-8 method to energizing practices like Breath of Fire and cooling pranayama for hot flashes, listeners will learn how to apply different approaches depending on whether they need grounding, calm, energy, or relief from stored stress. Dr. Lavretsky also introduces playful exercises like frog breathing, which can lighten mood and even help children regulate emotions.

We also dive into breathwork as a tool for trauma recovery. Through guided visualization, grounding, and golden light imagery, she shows how breath can safely access and release stored trauma without overwhelming the body. This empowers individuals to heal on their own terms and reclaim their inner resilience.

✨ Why This Matters
 Modern life leaves us disconnected, anxious, and searching outward for solutions. Breathwork is an ancient yet scientifically validated practice that reconnects us to our bodies, regulates the nervous system, and gives us a way to manage anxiety, depression, PTSD, and everyday stress. Best of all, it’s always available — anytime, anywhere.

By the end of this episode, you’ll understand how to:

• Use short breathing resets in stressful moments
• Commit to 10 minutes daily for lasting transformation
• Empower yourself to manage anxiety, trauma, and mood without relying only on medication
• Rebuild your mind-body connection and trust in your own body’s wisdom
  
  

Join Dr. Supatra Tovar and Dr. Helen Lavretsky for this inspiring, hands-on guide to breathwork that will leave you feeling calmer, stronger, and more in control of your well-being.

 What You’ll Learn in This Episode

• Box breathing (3-3-3-3) for grounding and vagus nerve activation
• The 4-7-8 breathing method for sleep and stress relief
• Energizing Breath of Fire for vitality and detoxification
• Cooling pranayama for hot flashes and heat regulation
• Frog breathing for joy, laughter, and mood release
• How breathwork supports trauma recovery and stored emotional release
• Daily routines: from one-minute resets to 10-minute sustained practices
• Why breathwork empowers patients beyond traditional psychiatry
  
  

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Thank you for joining us on this journey to wellness. Remember, the insights and advice shared on the ANEW Body Insight Podcast are for educational and informational purposes only and do not constitute medical advice. Always consult with a healthcare professional before making any changes to your health routine. To learn more about the podcast and stay updated on new episodes, visit ANEW Body Insight Podcast at anew-insight.com. To watch this episode on YouTube, visit @my.anew.insight. Follow us on social media at @my.anew.insight on Facebook, Instagram, TikTok, and Threads for more updates and insights. Thank you for tuning in! Stay connected with us for more empowering stories and expert guidance. Until next time, stay well and keep evolving with ANEW Body Insight!