Breathwork: Science, Types, and Benefits of Breathing Exercises

Respiration is a constant activity that happens without thought. Most people breathe about 18-20 times per minute or over 25,000 times per day. However, unlike many automatic physical processes, people can control their breathing. By simply paying closer attention, a person can slow down, speed up, or briefly pause their respiration

Conscious Connected Breathing

Similar to circular breathing, but eliminates natural pauses in the breath cycle. One pauses briefly between inhaling and exhaling, and between exhaling and inhaling when breathing naturally.

Fast and Full Breathing

This breathing method is similar to conscious connected breathing and can induce an altered state.

• As such, this should also only be done with a trained facilitator.
• The person breathing connects the inhalation and exhalation without pause, but more rapidly than in conscious-connected breathing.

The Wim Hof Method

Wim Hof is a Dutch extreme athlete known for his combination of breathing exercises and ice baths

• Combination of circular breathing with long breath holds and meditation
• In a 2014 study conducted by Dutch researchers, Hof and three other instructors trained 18 men
• The four-day training consisted of meditation, exposure to extreme cold, and breathing techniques including hyperventilation and breath retention
• After the training period and the participants’ continued at-home practice, the researchers conducted endotoxemia experiments with the participants

Rebirthing Breathwork

Leonard Orr developed rebirthing breathwork beginning in the 1960s to help people break unhealthy patterns in their lives

The Science of Breathwork

Breathing can affect both parts of the autonomic nervous system, the sympathetic nervous system (SNS) and the parasympathetic nervous system

• SNS is triggered by perceived danger and provides a jolt of energy and adrenaline so that the body can respond
• The PNS counteracts this response and brings the body back to homeostasis and normal breathing once the perceived danger passes

Breathwork and the Parasympathetic Nervous System

Slow, controlled breathing activates the PNS, slowing down and relaxing the body.

• Practitioners help clients learn to access this calm state whenever they need it, whether it’s in the middle of a stressful event or part of a daily wellness regimen.

Controlled Breathing

This refers broadly to the concept of altering one’s natural, automatic breathing pattern. Techniques vary in pattern and length, but they all act as anchors to help participants pay greater attention to their breathing.

What Is Breathwork?

Breathwork is any practice that involves conscious, focused breathing

• It is used to help people heal, reduce stress, and promote personal development
• Practitioners use deep breathing exercises to help clients resolve psychological pain, release bodily tension, foster even-temperedness, and soften their psychological armors

The Potential Benefits and Effectiveness of Breathwork

Breathwork proponents claim their practices provide numerous benefits ranging from psychological healing to an improved immune system.

• However, most studies on breathwork focus on the effects of slow breathing on the parasympathetic nervous system and benefits such as lower stress levels, better sleep, and greater focus.

History of Breathwork

Breathwork techniques were used in several ancient cultures but mainly originated in modern-day China, India, and Tibet

• Emperor Huang Ti of China supported the development of breathing exercises to promote mental and physical health
• In India, breathwork was linked to the ancient practice of yoga
• Breathing exercises were developed to cultivate spirituality, like in many other cultures, and to cope with the region’s climate

Deep Relaxation Breathing

This breathing pattern involves deep inhalations, diaphragmatic breathing, relaxation breathing, and abdominal breathing.

• It is used in several fields, including nursing, dentistry, and public health, and is usually practiced with eyes closed and without the presence of a facilitator.

Holotropic Breathwork

In the 1970s, psychiatrists Stanislav and Grof developed holotropic breathing technique to stimulate an altered consciousness

• This practice consists of two main components: prolonged overbreathing, or hyperventilation, and music
• The music must be evocative
• A facilitator guides participants through the session

Circular Breathing

This is a breath pattern that consists of long, slow inhales and exhales. The length of inhalation and exhalation should be about the same.

• Intentionally envision the breath coming into the body, flowing through the lower abdomen and then out through the mouth or head.

Breathwork and the Sympathetic Nervous System

Several methods, like circular breathing, stimulate the SNS through mild hyperventilation

• This type of breathing changes blood chemistry by increasing carbon dioxide levels
• Researchers found that free fatty acids, insulin, glucagon, cortisol, and carbon dioxide, several of which create energy in the body, all increased directly after the hypventilation period

Yogic Breathing

Belongs to the Ayurvedic tradition and seeks to connect breath and movement to promote healing through body-brain connection

• Alters and controls the breath for specific results via patterns and variations in respiration rates
• Variations include Alternate nostril breathing, Sudarshan Kriya yoga, Resonance breathing, Ujjayi/victorious breathing, Lion’s breath, etc.

Shamanic Breathwork

This is a sacred practice that combines deep breathing with other ancient wisdom practices. The goal of Shamanic breathwork, which takes place in a ceremony, is to heal deep psychological wounds.

• The one to two hour long session is usually conducted laying down, with rhythmic breathing to traditional drumming, and may induce an altered state of mind.

Outlook:

Although breathwork practices originated in ancient spiritual traditions, modern science is discovering the benefits of controlled breathing

• If research can show that controlled breathing brings positive mental and physical benefits, it could become a more widespread, mainstream practice for improving wellness
• By using breathwork to tap into the parasympathetic nervous system, practitioners can help clients experience a calmer, quieter mindset

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