EMDR vs. Trauma-Focused Breathwork (RESET): Which One is Right for You?

Are you stuck in the old model of trauma healing? For years, trauma therapy has revolved around talking about the past. And while this method might work, it often misses one critical element—your body. Many people go through traditional therapy and still feel stuck, disconnected, or numb. Why? Because trauma isn’t just a memory stored in your brain—it’s stored in your nervous system, your breath, your muscles, and even your gut.

What if healing trauma wasn’t just about rewiring your mind, but also about releasing it from your body?

Before diving into EMDR and Trauma-Focused Breathwork, it’s important to understand how trauma affects the brain:

The Amygdala (Fear Response): Overactive after trauma, causing heightened emotional reactions and flashbacks.
The Hippocampus (Memory Processing): Dysfunctional in trauma, leading to fragmented or disorganized memories.
The Prefrontal Cortex (Cognitive Control): Weakened in trauma, making it difficult to rationalize fear and regulate emotions.

The goal of trauma therapy is to help the brain reprocess traumatic memories, so they become less distressing and more integrated into a person’s normal memory network. Both EMDR and Trauma-Focused Breathwork aim to facilitate this reprocessing, but they take different approaches.

There’s Another Way—And It Works

EMDR

You’ve probably heard of EMDR (Eye Movement Desensitization and Reprocessing), one of the most researched trauma therapies.

Trauma is often stored in the limbic system, particularly in the amygdala and hippocampus, in a way that keeps it emotionally charged and fragmented. EMDR facilitates memory reconsolidation by engaging the prefrontal cortex and hippocampus, allowing the brain to reprocess traumatic memories so they become less distressing and more integrated into normal memory networks.

Through bilateral stimulation (BLS)—such as guided eye movements—EMDR mimics the REM sleep phase, enhancing neural communication between brain hemispheres and reducing the emotional intensity of traumatic experiences. This process also helps regulate the autonomic nervous system (ANS), shifting the body from a heightened stress response to a calmer state. As a result, symptoms like hypervigilance, anxiety, and an elevated heart rate decrease.

Trauma-Focused Breathwork

Now, imagine a method that also allows you to reprocess trauma—but through your breath.

The RESET (Reprocessing Emotions Through Somatic and Environmental Therapy) Model integrates Trauma-Focused Breathwork, a professionally guided approach that combines somatic (body-based) healing with structured therapy. Unlike general breathwork, this method ensures that clients go through safety, preparation, and integration before using the breath as a tool for trauma recall and release.

RESET Trauma-Focused Breathwork is characterized by intensive, rhythmic breathing, inducing physiological and neurological changes that facilitate trauma processing. One key mechanism is temporary hyperventilation, which lowers carbon dioxide (CO₂) levels in the blood. This shift activates the autonomic nervous system (ANS), initially triggering a mild stress response before leading to a parasympathetic rebound—a deep state of relaxation where trauma can be processed more safely.

RESET Breathwork also influences brainwave activity, increasing theta and gamma waves, which are associated with deep emotional processing, memory reconsolidation, and heightened neuroplasticity. This altered state enhances the brain’s ability to reprocess traumatic memories, similar to EMDR and REM sleep. Additionally, rapid breathing stimulates the locus coeruleus, a brainstem region that modulates the release of norepinephrine, which plays a role in memory updating and emotional regulation.

Another key factor is vagus nerve stimulation, which naturally occurs as breathwork cycles between hyperactivation and deep recovery. This supports emotional regulation and amygdala downregulation, preventing overwhelming fear responses during trauma recall. Furthermore, breathwork may increase endogenous DMT (dimethyltryptamine) production, a compound linked to altered states of consciousness. While this isn’t fully understood, it may contribute to emotional breakthroughs and deep insights reported by many participants..

How to Decide Which Method is Best for You

So, how do you choose between EMDR and Trauma-Focused Breathwork at RESET?

If you feel overwhelmed by emotions and need structured, step-by-step processing, EMDR may be a better fit.
If you struggle to let go of control and connect with your emotions, Breathwork may help.
If you feel like you’re lacking meaning or connection in life, Breathwork may provide deeper insight.
If you feel disconnected from your body and unable to “think” your way out of trauma, Breathwork may help you release what’s stuck.
If you’ve tried EMDR or talk therapy but still feel trapped by old patterns, Breathwork may unlock the body’s deeper healing potential.
If you prefer a method backed by decades of research, EMDR has a long history of effectiveness.
If you’re open to a somatic, nervous-system-based approach, Trauma-Focused Breathwork can be transformative.

What If This Feels Too Intense?

It’s normal to feel hesitant—especially if you’ve been managing trauma for years. Here’s how we address common concerns:

“Breathwork sounds intense—what if I get overwhelmed?”

At RESET, all clients go through safety and stabilization first. You won’t be thrown into deep trauma work without preparation.

“Doesn’t EMDR work just as well?”

EMDR is incredibly effective, but some people intellectually understand their trauma yet still feel it in their body. That’s where breathwork can help.

“I don’t want to relive my trauma.”
Both methods focus on processing, not re-traumatizing. In breathwork, you’re guided to move through emotions rather than get stuck in them.

The Best Healing Method is the One That Works for YOU

Both EMDR and RESET Trauma-Focused Breathwork offer powerful ways to heal trauma, but they work differently. EMDR is a structured, brain-based approach, while breathwork is a body-centered, somatic release method. If you’ve tried traditional therapy and still feel disconnected from your healing, breathwork could be the missing piece.

Take the Next Step Toward Healing

Your healing journey is personal, and you deserve the right tools to move forward. If you’re curious about Trauma-Focused Breathwork, book a consultation at RESET to learn how it works and whether it’s the right fit for you. If you’re still unsure, speaking with a therapist can help clarify the best approach for your healing.

For those ready to experience the power of breathwork firsthand, joining a guided session at RESET can be a transformative step. You don’t have to stay stuck—healing is possible, and the right approach can make all the difference.