What tools does Adrienne Rivera recommend for processing trauma through breathwork?

Circular connected breath – her favorite upregulated style for deep emotional and somatic release, used in a trauma-informed way where the breather adjusts depth and pace based on what their body communicates.

Downregulating practices – gentler techniques (like slower, structured patterns similar to box-style breathing) to create safety and regulation in the nervous system.

Consistent nervous system training – using breath repeatedly so the body learns a new baseline of safety and calm over time, rather than relying only on mindset work or “understanding the story.”