Rachelle Smith 4/13/25 Rachelle Smith 4/13/25

The Best Advice I Can Give About Surviving MST (MSTy’s Story | Part 3)

MSTy, an anonymous Marine Corps veteran, shares the second stage of struggles with mental health, learning about MST, and developing a tool to help survivors come forward and establish patterns of predatory behavior. This episode demonstrates the power of only one person saying, “No more!” and rallying more to stand with them against military sexual trauma and the military’s diligence in sweeping cases under the rug. Read the full story and access helpful resources.

How MSTy found peace in learning and embracing the positive relationships in her life after MST — her words of wisdom and advice for you.

In the final part of her story, MSTy’s insights about how trauma shaped her daily life over time—and how choosing joy every day, gratitude for close relationships and love, and continuously being inspired by books serve as inspiration for listeners and viewers.

Accountability Through Reported Patterns of Predatory Behavior

Parts 1 and 2 of MSTy’s story grimly reminded us of the harshest realities of MST. The pain and confusion of being in a new environment after being traumatized by people who seemed trustworthy and the harassment that followed. Sadly, that part was identical to every story shared on the podcast. Through the pain and beginning to heal, MSTy was able to create a digital crime map of MST, to begin the arduous process of unmasking hidden predators throughout our military’s history. She found a way for survivors to process and give a name and space to their pain even if they weren’t able to speak it aloud.

In Part 3 of her story, MSTy shares the quieter, more reflective side of surviving military sexual trauma: the everyday and long-term battles of healing, the ways she found comfort, and the choices she continues to make—every single day—to stay grounded and whole.

I don’t know who needs to hear this but…

We dive into the things most survivors don’t always talk about out loud: the long-term physical toll of trauma, how hard it is to “just be present” for the people you love, and the guilt that comes with realizing how much of your life has been lived in survival mode. MSTy talks about the books, the dogs, the positive memes—yes, even the ones that start with “I don’t know who needs to hear this…”—that kept her going when there weren’t any other tools.

This part of her story is not about the worst of what happened. It’s about the slow, stubborn, defiant act of healing anyway.

The People Who Stayed

As she reflects on the decades she spent “winging it” before finding solace and education in therapy, books, and online communities, MSTy describes how her life improved because of the people who helped her see herself differently: a best friend in the military, a civilian coworker who never got tired of listening, and a husband who tells her, “I ain’t scared,” every time she worries she’s too much.

In the face of a culture that told her to be silent, their love was a was a mirror and a soft place to reaffirm herself when times got difficult to manage.

Make Time for Healing Today

This episode closes with the kind of wisdom you can only get from someone who’s lived through the long haul of unresolved trauma. MSTy shares the physical effects—tight muscles, inflammation, cognitive struggles—and the regret of waiting so long to start healing and how it impacted her relationships and bonds with her children.

Whether you’re just beginning or decades into this journey, her voice reminds us that healing can start at any moment—and you don’t have to be alone when it does.

“Make time for it today.” - MSTy

Click here to explore more survivor stories

MSTy’s final chapter isn’t about how the story ends—it’s about how survivors live through the in-between. She’s not here to be inspirational or dramatic. She’s here to be real. Her honesty about everyday coping tools and the physical price of trauma is a gift, especially for those who are just now starting to name their pain.

She wants listeners to know: you are not broken. And you’re not too late.

Links From This Episode:

This episode contains a few references to news articles and books that are listed below:

MSTy’s website: https://mstmap.com/
Man’s Search for Meaning by Viktor Frankl
The Power of Positive Thinking by Dr. Norman Vincent Peale
The Untethered Soul: The Journey Beyond Yourself by Michael Alan Singer

Join our mailing list to learn about upcoming episodes, new resources, and daily support.

Episode Trigger Warning Index

This episode contains references to the following topics. Please use this guide to skip if needed:

(00:14 - 00:31) On-screen details of MST markers
(01:26 - 01:33) Mentions of mental health conditions like dissociation and panic attacks
(11:25 - 14:22) Discussion of long-term physical toll, regrets about not being emotionally present

Takeaways from This Conversation

Every marker matters in the healing journey.
Books and pets can be powerful coping mechanisms.
Gratitude and positivity are essential for mental health.
Finding supportive communities is crucial for healing.
It's important to prioritize emotional wellness.
Trauma can have long-lasting physical and cognitive effects.
Starting the healing journey is possible with available resources.
Support from loved ones can make a significant difference.
Sharing experiences can help others feel seen and heard.
Your voice can drive change and accountability.

Reflection Journal Prompt

What did MSTy’s voice help you realize about your own?

Spend a few minutes after listening to reflect or journal. What did you feel during this episode? What are you still thinking about? What systems need to change — and what part could you play in that change?

Join the Conversation & Amplify Survivors

Want to talk through your experience? Or support someone else in theirs?

Join our private Facebook group: The Advocates of MST

Don’t forget. This conversation matters. And MSTy showed immense courage by telling her story. Please help us make sure her voice travels further: Leaving a written review on Apple Podcasts or wherever you get your podcasts helps elevate the visibility of the show for more survivors suffering in isolation and pain. A simple review can change another person’s life forever.

Leave a review on Apple Podcasts

Need Support?

Although this podcast is a great resource, it does not and should not replace care from a medical professional. If you’re in crisis or need someone to talk to:
Call the Veterans Crisis Line — 988, then press 1
Or go to the nearest emergency room.

You are not alone. We believe you. You matter.

The final part in MSTy’s three part series goes live Tuesday April 15, 2025.

Rachelle Smith 4/7/25 Rachelle Smith 4/7/25

If Victims Were Afraid Then, Predators Should Worry Now (MSTy’s Story | Part 2)

How MSTy designed a new tool that helps survivors track abuse, expose patterns, and take back their power — one marker at a time.

Survivors can take their power back with this map — and that includes you.

Accountability Through Reported Patterns of Predatory Behavior

MSTy didn’t set out to become the creator of an innovative and accurate way to hold the perpetrators of Military Sexual Trauma accountable. Like many survivors, she was mostly trying to get through the aftermath of her encounters with avoidance and unhealthy coping until she found education and therapy. Survivors can especially understand wanting to only seek peace after having their lives disturbed so violently and abruptly, often without support for many years until that became unbearable as well.

In learning about complex PTSD and dissociation as a coping skill, she understood that silence and pretending her traumatic events hadn’t happened wouldn’t make the events magically disappear. It didn’t make it easier, because her trauma appeared in her life in other ways when she least expected or wanted it to.

In Part 2, MSTy shares what happened after her assaults — the disorientation, the dissociation, and the dark spiral that followed. But this time, she’s guiding listeners along her path to healing and discovering a brilliant method to help more survivors speak up. She’s sharing her way, possibly your way, of fighting back against this toxic cultural issue in our military.

MSTy introduces a powerful data driven crime map, born from her own story: a digital map that plots MST incidents across the world — Every marker represents a survivor. Every marker is a story that someone felt they had to keep quiet. Until now.

Finally Understanding She Wasn’t Alone

After MSTy’s terrifying and confusing assaults and harassment, she began documenting what happened — first in her diary, then in her mind, and eventually in a way that others could connect with too.

She speaks about living in a fog of dissociation, turning to alcohol, and losing trust in everything and everyone around her — including herself. But slowly, over time, something shifted. She courageously chose to go back to serving, in the Air Force after September 11th. This new direction with better peers, more opportunities to be the servicemember she knew she could be, and to be able to guide younger Airmen was a source of peace and redemption. A second chance. And upon retiring from both military and civilian work, she turned her focus to healing from MST. The more she learned about MST, the more she realized how common this was — and how often it was expertly covered up, completely ignored, or viciously downplayed.

That’s when the idea for the MST Map found its way.

Using Patterns to Isolate Predators

The MST Map isn’t just about stories — it’s about patterns. As MSTy began collecting survivor submissions, she saw its potential. Imagine if we could isolate the similarities: the same bases, the same patterns. Different people. Different years. But the same violence.

Consider this. As an example, let’s say a certain recruiter was stationed in an area for 4 years and there are numerous cases of MST reported on the map in that specific time period, and the person was described the same way by all victims… by process of elimination, this map makes it possible to finally validate a victim’s pain.

She and Rachelle discuss how documenting these stories can visually give survivors a sense of power and justice. Most markers are anonymous, while others contain comments of what happened in more detail. But all of them say the same thing: This is real. And it’s everywhere.

The more markers, the better the opportunity to zero in on the people that caused so much pain but managed to slip by, protected by their leadership often to the serious detriment to the lives destroyed in their wake.

Demonstrating the Magnitude of MST

MSTy opens up about how watching the shock toward and spread of Vanessa Guillén’s story pushed her into action. She talks about the exhaustion of fighting the VA disability claim system while still wrestling your own shame. The pain of being invalidated online. The rage of watching predators get promoted or thriving while survivors are barely staying alive each day.

And the hope that something like the map might finally turn anecdote into evidence. Patterns into pain. Well-kept secrets into cleansing truth.

“This map isn’t just data. It’s how we get change, accountability.” - MSTy

Every marker is a defining moment that someone chose to speak up.

By the end of the episode, MSTy reflects on what it means to keep going — to build something for others even when the process hurts. She and Rachelle talk about accountability, prevention, and the fact that every survivor who shares their story makes it a little harder for systems to pretend they don’t know.

This isn’t just a tool. This is a reason for perpetrators to finally begin to feel the same fear that every survivor has felt daily since their lives were changed forever.

Links From This Episode:

This episode contains a few references to news articles and books that are listed below:

Join our mailing list to learn about upcoming episodes, new resources, and daily support.

Episode Trigger Warning Index

This episode contains references to the following topics. Please use this guide to skip if needed:

12:54 - Mention of Vanessa Guillén
13:06 - Mentions of dissociation/mental health struggle
13:22 - Compensation and Pay Exam
13:45 - Mentions of Complex PTSD/mental health struggle
15:10 - Explanation of MST Map Website
15:31 - All types of SA named
15:50 - Mention of MST victims of recruiters
16:22 - Marine Corps recruiter predator news article
16:41 - Army ROTC LT COL predator news article discussed
17:16 - 17: 45 - Unreported cases of MST
17:49 - 18:29 - Markers displayed on the map of incidents
20:02 - 22:08 Trolls invalidating MST on social media
22:24 - 22:36 - Feelings of shame, isolation, and paranoia
23:11 - 24:47 - Describes how MST occurs around the world and in different situations illustrated by map markers can identify perpetrators over time

Takeaways from This Conversation

Creating a map for MST allows survivors to share their stories anonymously and still establish patterns of predatory behavior.
Personal healing often involves confronting past traumas.
Predators often look for naive, trusting individuals with weak boundaries.
Dissociation can be a coping mechanism for trauma survivors.
Data mapping can help identify patterns of abuse and accountability.
Survivors often feel isolated for years due to shame and stigma.
Accountability is crucial for creating change in the military.

Reflection Journal Prompt

What would accountability look like if survivors led the conversation?

Join the Conversation & Amplify Survivors

Want to talk through your experience? Or support someone else in theirs?

Join our private Facebook group: The Advocates of MST

Leave a review on Apple Podcasts

Need Support?

You are not alone. We believe you. You matter.

The final part in MSTy’s three part series goes live Tuesday April 15, 2025.

Rachelle Smith 3/13/25 Rachelle Smith 3/13/25

Surviving Assault Secrets: The Stunning Repercussions For Men That Speak Up (Part 3)

Brian, a Marine Corps veteran, shares the next part of his journey from Marine to civilian in this episode. Explore the lasting impacts of military sexual trauma, PTSD, and the urgent need for support for male survivors. Read the full story and access helpful resources.

USMC veteran, Brian, shares his story in the latest episode of The Silenced Voices of MST

In the final part of this series, Brian, a Marine Corps veteran, gives us the meat and potatoes of managing PTSD, sleep, and intrusive thoughts. He credits much of his growth to guided meditations and continuously searching out new and different types of coping strategies that help him regain his power.

Brian's New Outlook on Life and Coping

Continuing his story from Part 2, Brian describes importance of meditation, finding the right therapist, and using storytelling as a tool for recovery. He also discusses the toxic culture within the military and why systemic change is necessary to protect future service members:

Trying to receive help

Brian explains how sleep meditation and hypnosis techniques helped him process his trauma and find a sense of calm amid the chaos. Apps like Headspace are beneficial to those who have difficulty with insomnia due to anxiety, PTSD, and intrusive thoughts that can make it next to impossible to fall or stay asleep.

Like many survivors, Brian faced roadblocks within the military and VA system when seeking acknowledgment and assistance. He discusses how victim-blaming and also having mental health providers give up on him several times made it even harder for him to make progress. But he does stress that if you need help, keep trying. You will find someone that you mesh with, it takes time with different personalities to work together and build trust and rapport in therapy.

Toxic Military Culture & Systemic Failures

Brian and Rachelle discuss how harassment, abuse, and leadership failures create a culture where MST continues to happen unchecked. Although many members of the military are ready to ignore or outright deny the experiences of lives touched by MST, it doesn’t change reality. MST is a problem, and will continue to be until we address it as a systemic issue that is deeply ingrained in military culture. Brian shares why he decided to go public with his story, despite the stigma and backlash survivors often face. He explains how telling his truth helped him reclaim his power and encourage others to do the same.

Brian urges fellow survivors to seek help, share their stories, and find community in advocacy.

Click here to explore more survivors stories.

"Holding onto trauma is like a disease—it eats away at you.”

Key Takeaways:

Meditation can be a powerful healing tool for MST survivors.
Speaking out about trauma can be liberating and empowering.
The military must enact systemic changes to support MST survivors.
Finding the right therapist is crucial—don’t stop searching until you find one that fits.
Every survivor’s story matters, and sharing it can help others heal.

Don’t forget to subscribe to our YouTube channel!

Join our mailing list to learn about upcoming episodes, new resources, and daily support.

Resources:

Visit Brian’s Website: 8Bmedia.com
Read More: GQ Article on Male Rape in the Military
Need help processing or want to share your story? Join our supportive community on Facebook: The Advocates of MST
National Sexual Assault Hotline: 1-800-656-HOPE (4673)
Michael Sealey’s Guided Meditations: YouTube Channel
Cal Melkez’s Sleep Meditations: YouTube Channel
If you are in crisis or need immediate support, call the Veterans Crisis Line: 988, then 1

If this episode resonates with you, please share it, comment your thoughts, and leave a review to help amplify survivor voices. Together, we can change the conversation around MST and push for meaningful reform.

🎧 Full Episode Available on Patreon: https://www.patreon.com/silencedvoicesmst

Part 1 of MSTy’s story will release on March 18, 2025.

Rachelle Smith 3/4/25 Rachelle Smith 3/4/25

Surviving Assault Secrets: The Stunning Repercussions For Men That Speak Up (Part 2)

Brian shares his story in the latest episode of The Silenced Voices of MST

In Part 2 of this 3-part series, Brian, a Marine Corps veteran, shares what it was like to navigate life after separating from the Marine Corps. He goes to college, tries to cope through partying, drinking, and promiscuity and doesn’t tell a soul that he’s a veteran. After landing a job with Jose Cuervo, he has a mental break that leads to him finding a magazine article that changes his life prior to leaving for China to rediscover himself. He explores finding his love of storytelling and expresses frustration with the lack of progress made by science in support of finding a treatment method for people with debilitating PTSD. Brian opens up about the struggles he faced after leaving the military, including the relentless grip of PTSD, the battle to be heard, and how he found strength in writing and advocacy.

Brian's Journey: From Dishonorable Discharge to Medically Retired

Picking up from where he left off in Part 1, Brian talks about the immediate aftermath, how his discharge affected his ability to get vital mental health care, and the lack of support he encountered after word spread among his peers. It was nearly impossible for him to seek justice, leaving him to process his trauma on his own. He earned the nickname “Blackout King” in college and hid the fact that he was a veteran from everyone and speaks about finding unhealthy coping mechanisms, including:

Substance use – Numbing the pain through alcohol and other substances.
Self-destructive behaviors – Using promiscuity as a means of dealing with what happened

Trying to receive help

One of the most difficult battles Brian faced was not just recovering from trauma and unhealthy coping, but fighting for his experience to be acknowledged. He details the legal and bureaucratic hurdles that male MST survivors face when they seek recognition and support.

He shares his frustrations with the military’s reluctance to acknowledge male survivors and finally seeing that he was not alone in an article from GQ, titled “Son, Men Don’t Get Raped”. The article mirrored how MST, being improperlty discharged, and stigma impacts not only mental health care access but also disability claims and post-service support. This segment highlights the systemic failures that leave survivors without the help they desperately need.

Why Men’s Voices Matter

One of the major struggles for male MST survivors is finding therapy that actually works. Brian discusses the lack of specialized care for male survivors, the stigma of seeking help, and how many veterans are dismissed or misdiagnosed.

He shares how he eventually found therapists who understood his experience, and how trauma-focused therapy, meditation, and support groups played a role in his healing journey. Brian also calls out the lack of research and resources dedicated to male survivors of MST. He discusses:

The gaps in mental health services for veterans.
The need for better education about the true extent and definition of PTSD
The lack of research on military sexual trauma and PTSD that actually heals those who suffer

He stresses that change will happen if more survivors feel empowered to speak.

Click here to explore more survivors stories.

Brian notes that male survivors are often overlooked and underrepresented in conversations about sexual violence. He talks about the challenges of breaking through societal stigma and why it’s crucial for men to share their experiences.

"I found my path in storytelling..” – Brian

Key Takeaways:

Brian illustrates the struggles many veterans face after leaving the military when they've been harmed and are not discharged under honorable conditions
The importance of finding a voice for male survivors of sexual assault is crucial.
Coping mechanisms can vary widely, and what works for one may not work for another.
Storytelling can be a powerful tool for healing and advocacy.
Brian's experience with the legal system highlights the challenges faced by veterans seeking justice.
The need for societal recognition of male sexual assault survivors is urgent.
Cultural rituals and ceremonies can play a significant role in healing for veterans.
Mental health treatment is often a long and challenging process for veterans.
Brian's transition to storytelling reflects a broader need for veterans to share their experiences.
The fight for recognition and support for veterans with PTSD due to MST continues.

Join our mailing list to learn about upcoming episodes, new resources, and daily support.

Resources:

Visit Brian’s Website: 8Bmedia.com
Read More: GQ Article on Male Rape in the Military
Need help processing or want to share your story? Join our supportive community on Facebook: The Advocates of MST
If you are in crisis or need immediate support, call the Veterans Crisis Line: 988, then 1

Part 3 of Brian’s story will release on March 11, 2025.

Rachelle Smith 2/25/25 Rachelle Smith 2/25/25

Surviving Assault Secrets: The Stunning Repercussions For Men That Speak Up

Brian, a Marine Corps veteran, shares his journey from soldier to sexual assault survivor in this powerful episode. Explore the lasting impacts of military sexual trauma, PTSD, and the urgent need for support for male survivors. Read the full story and access helpful resources.

When we think of masculinity and military strength, the first image that pops into most people’s minds is a guy in the Marine Corps. Their motto says it all: The few. The proud. The Marines. It’s iconic, and so many young men and women respond to that message by enlisting or commissioning into the toughest service in the nation. But what happens more often than not is our blindness to the battles that men and women suffer in uniform among their peers. The amount of harassment and bullying is overlooked, and something like Military Sexual Trauma is hidden deeply away behind stoic facades and messages of honor and camaraderie.

In Part 1 of this deeply moving three-part series, Brian, a Marine Corps veteran, shares his journey from proud infantryman to survivor of sexual trauma and PTSD. His story gives us a look at the hidden experiences of male survivors in the military and the long-term repercussions of not only being victimized, but also speaking out and trying to receive help.

Brian's Journey: From Musician to Marine

Brian’s path to joining the Marines was similar to many that I’ve heard. It was a way to pay for school and his future musical aspirations, and military service was a family tradition. And although Brian had never felt pushed or encouraged to join by his family, a feeling of restlessness and boredom led him to a recruiter’s office at the age on 19, even after a friend warned him about joining. After a rough start and becoming fully immersed in USMC culture, he found himself and had a grueling, yet transformative experience while away at boot camp. Camaraderie, discipline, and feeling like he finally found his purpose shaped Brian, to the point that he excitedly called his parents one night saying, “This is what I want to do with my life.” But one serious injury and a night soon after changed his life forever.

What was supposed to be a night of NBA finals and letting off steam with a friend in San Diego, turned into a horrifying nightmare experience for both. Following their assaults, nothing was the same. Brian found himself isolated, bullied, and battling his mental health with little to no support. That led to trying to cope, by any means necessary… even career-ending ones.

Facing Harassment and Isolation

After reporting the assault, Brian found himself in a worse situation than he could have ever imagined. Instead of providing relief, his words opened the door to constant harassment and ridicule from fellow Marines, men who were supposed to be his brothers in arms. Almost instantly, he was ostracized in a place that once felt like it had become home. This response, no matter how common, is tragic. The stigma that persists in “traditionally male environments” like the Infantry, toward male victims remains a driving force as to why more men do not come forward for help after incidents like these. Many suffer in silence, because the alternative is even worse.

Another run-in with law enforcement led to Brian facing a Medical Evaluation Board and Physical Evaluation Board process. Despite his trauma, he remained unsupported, even while navigating the difficult processes. This led to career-ending coping methods, and an Other than Honorable discharge from service, which further impacted his life, long after he hung up the uniform.

Why Men’s Voices Matter

Brian’s story is not just about his personal trauma but a broader conversation about the barriers male survivors face when speaking out. By sharing his story, Brian hopes to encourage other men to seek help and impress upon listeners the importance of creating safe spaces for survivors.

Click here to explore more survivors stories.

Key Takeaways:

Brian, a writer, producer, and Marine Corps veteran, shares his journey through trauma, isolation, and recovery.
His experience underscores the stigma surrounding male survivors of sexual assault, particularly within the military.
Brian faced harassment and isolation after reporting his assault, reflecting the cultural challenges in addressing sexual trauma among men.
His struggle with PTSD and substance use emphasizes the urgent need for better mental health resources for veterans.

Watch Part 1 on YouTube

In Part 1, Brian shares his profound journey from being a Marine Corps infantryman to a survivor of sexual trauma and PTSD. He discusses his initial motivations for joining the military, the transformative experiences during boot camp, and the life-altering incident that led to his struggles with mental health, unhealthy coping skills, and disillusionment with the Marine Corps. Brian frankly recounts the challenges he faced, including isolation, harassment, and the difficulties in seeking help after his discharge.

Join our mailing list to learn about upcoming episodes, new resources, and daily support.

Resources:

Visit Brian’s Website: 8Bmedia.com
Read More: GQ Article on Male Rape in the Military
Need help processing or want to share your story? Join our supportive community on Facebook: The Advocates of MST
If you are in crisis or need immediate support, call the Veterans Crisis Line: 988, then 1

Part 2 of Brian’s story will release on March 4, 2025.

Rachelle Smith 6/8/24 Rachelle Smith 6/8/24

Manage Your Triggers With This One Easy Trick

For survivors of military sexual trauma or those currently in the middle of a traumatic experience, managing anxiety or feeling completely overwhelmed is especially crucial. Finding effective ways to cope with symptoms of anxiety, PTSD, and the aftermath of MST is essential for maintaining mental and physical health. One simple yet powerful method is mindful breathing.

In today’s fast-paced overwhelming world, stress and anxiety have become common experiences for many people. For survivors of military sexual trauma or those currently in the middle of a traumatic experience, managing these feelings is especially crucial. Finding effective ways to cope with symptoms of anxiety, PTSD, and the aftermath of MST is essential for maintaining mental and physical health. One simple yet powerful method is mindful breathing. The 5-second inhale, 5-second hold, 5-second exhale technique, often referred to as box breathing, is a proven approach to calming the mind and body. This blog post explores the science behind this breathing technique, its numerous benefits, and practical steps for incorporating it into your daily routine.

The Science Behind Breathing Techniques

Breathing is an automatic process that sustains life, but conscious breathing can significantly impact our overall well-being. The 5-5-5 technique involves inhaling for five seconds, holding the breath for five seconds, and exhaling for five seconds. This method is rooted in ancient practices like yoga and meditation, which emphasize the importance of breath control.

For individuals who have experienced MST, anxiety and PTSD symptoms can be overwhelming and debilitating. The 5-5-5 breathing technique engages the parasympathetic nervous system, which helps to counteract the 'fight or flight' response often triggered by trauma. By regulating your breath, you can lower your heart rate, reduce blood pressure, and promote a state of relaxation, which is crucial for those recovering from traumatic experiences.

Benefits of the 5-5-5 Breathing Technique for MST Survivors

1. Reduces Anxiety and PTSD Symptoms: Survivors of MST often experience heightened anxiety and PTSD symptoms. The 5-5-5 technique encourages deep, slow breaths that signal the brain to relax, helping to alleviate these symptoms and create a sense of calm.

2. Improves Focus and Concentration: Trauma can affect cognitive functions, making it hard to concentrate. By slowing down your breath, you can enhance your ability to stay focused and grounded, particularly in high-pressure situations.

3. Promotes Emotional Regulation: Controlled breathing can help manage intense emotions by reducing the severity of negative feelings. It provides a moment to pause, reflect, and respond rather than react impulsively to triggers.

4. Enhances Sleep Quality: Many MST survivors struggle with insomnia or disrupted sleep. Practicing mindful breathing before bedtime can prepare your body for rest, improving the quality of your sleep and helping to combat insomnia.

5. Boosts Physical Health: Consistent practice of deep breathing can improve lung capacity, enhance cardiovascular health, and strengthen the immune system, all of which are beneficial for overall recovery and well-being.

How to Practice the 5-5-5 Breathing Technique

Incorporating the 5-5-5 breathing technique into your daily routine is simple and requires no special equipment. Here’s how you can start:

1. Find a Comfortable Position: Sit or lie down in a comfortable position with your back straight and shoulders relaxed. Close your eyes to minimize distractions.

2. Inhale: Slowly inhale through your nose for a count of five. Focus on filling your lungs completely, feeling your chest and abdomen expand.

3. Hold: Hold your breath for a count of five. Use this moment to center your thoughts and stay present.

4. Exhale: Slowly exhale through your mouth for a count of five. Feel the tension leaving your body with each breath.

5. Repeat: Continue this cycle for several minutes. Aim to practice for at least five minutes initially, gradually increasing the duration as you become more comfortable with the technique.

Incorporating Breathing Techniques into Daily Life

Consistency is key to reaping the benefits of the 5-5-5 breathing technique. Here are some tips to help you integrate this practice into your daily routine:

- Start Your Day: Begin your morning with a few minutes of mindful breathing to set a calm and focused tone for the day.

- Take Breaks: Use this technique during breaks at work or throughout the day to reduce stress and maintain clarity.

- Before Bed: Incorporate the 5-5-5 technique into your nighttime routine to promote relaxation and improve sleep quality.

- During Triggers: Whenever you feel anxious or triggered, use this breathing method to ground yourself and regain control over your emotions.

Mindful breathing, particularly the 5-second inhale, 5-second hold, 5-second exhale technique, offers a simple yet effective way to manage anxiety, PTSD, and other symptoms related to MST. By incorporating this practice into your daily life, you can enhance your mental and physical well-being, paving the way for a healthier, more balanced life. Remember, healing is a journey, and every breath you take mindfully brings you one step closer to reclaiming your peace and strength.

If you found this technique helpful, consider subscribing to "The Silenced Voices of MST" podcast for more insights and practical tips on managing MST-related symptoms.

Have you tried the 5-5-5 breathing technique? How did it affect your anxiety or PTSD symptoms? Your story will inspire others on their path to healing! Share your experiences and thoughts in the comments below – how has mindful breathing impacted your recovery journey?