In this episode, Gregory gently guides listeners through the transformative potential of breathwork and meditation as tools for healing complex trauma. Drawing from lived experience and community stories, he explores how intentional breathing and mindful presence can help soothe a chronically overactive nervous system, build a sense of safety in the body, and begin the process of reconnecting with oneself after trauma. With warmth, humor, and deep compassion, Gregory offers simple, actionable practices you can try anywhere—reminding us that healing isn’t about perfection, but about showing up for yourself, one breath at a time. Whether you’re brand new to meditation or returning after setbacks, you’ll find validation, encouragement, and practical hope in this conversation. As always, the invitation is to honor your own pace, celebrate every small step, and know you’re never alone on this journey.

Key Takeaways
• Intentional breathwork signals safety to the nervous system
• Meditation is about noticing, not silencing the mind
• Healing happens in tiny, consistent steps over time
• Breathwork and movement can be combined for grounding
• Progress is measured in moments of self-compassion

What You’ll Discover
• Why trauma disrupts breathing and body awareness
• How to use box breathing and visualizations for calm
• The science behind neuroplasticity and trauma healing
• Ways to adapt meditation for busy or anxious minds
• Strategies for honoring your own pace in recovery

Resources Mentioned
• The Body Keeps the Score by Bessel van der Kolk
• Trauma-Sensitive Mindfulness by David Treleaven
• Insight Timer app (meditation guides)
• Calm app (guided breathwork)
• Polyvagal Theory resources (nervous system regulation)

Next Episode Preview
Next week, we’ll explore real-world strategies for coping with loneliness in trauma recovery—and how to find connection even when it feels impossible.

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