Breathwork for beginners: how different breathing techniques work
In the hustle and bustle of everyday life, many of us forget just how powerful the right breathing technique can be. Breathwork offers a valuable way to tap into the full potential of your breath. In this article, we explore the different breathwork methods and hear from experienced practitioners.
What is breathwork?
Breathwork uses intentional breathing techniques to support physical, mental and emotional wellbeing. These techniques can help reduce stress, calm the autonomic nervous system, or release emotional blockages. Breathwork makes use of a variety of methods and techniques, and often has a spiritual dimension. At its core, however, it’s about breathing with intention and awareness.
Breathing reflects how the body is doing.
What’s the difference between breathwork and breathing exercises?
Breathwork and breathing exercises are closely related, but there are a few key differences between modern breathwork and traditional techniques.
Traditional breathing exercises focus on regulating the breath to promote relaxation, improve concentration or calm the nervous system. Breathwork, by contrast, tends to have a more therapeutic approach. The techniques are often used for self-healing, emotional processing and sometimes altered states of consciousness.
In contrast to breathwork, traditional breathing exercises are usually gentle and controlled. Because breathwork often involves significantly altering your breathing pattern, it can be quite intense. For example, in the practice known as holotropic breathing, therapists deliberately induce hyperventilation.
Classical breathing techniques usually stem from traditional healing and meditation practices – for instance, pranayama in yoga. Breathwork methods, including breathwork meditation, are mostly modern developments. Holotropic breathing, for example, was developed in the 1970s. That said, breathwork therapists often use traditional healing and meditation practices too.
There’s a lot of crossover between breathwork and traditional breathing exercises. Breathwork sessions today often make use of classical techniques.
How is breathwork used?
The aim of breathwork is to stimulate the parasympathetic nervous system – the so-called “rest and digest” system, which is part of the autonomic nervous system. It regulates essential functions like heartbeat, breathing and digestion, and enables the body to rest and regenerate. Breathwork techniques can therefore help improve everyday breathing and digestion, while also supporting mental health.
It’s important to have enough parasympathetic activity in your day-to-day life. Breathwork helps in this respect.
Therapeutic use
Breathwork is used in psychotherapy. Studies show, for instance, that it can help reduce symptoms of anxiety in people with anxiety disorders. Breathing techniques that involve deliberate breath control are particularly effective. Breathwork has also proven to be beneficial in treating chronic stress. In trauma therapy, a form known as trauma-sensitive breathwork is sometimes used. However, the effectiveness of using these breathing methods in trauma therapy remains a topic of debate.
People with mental health conditions or physical health concerns should consult their doctor if considering techniques like hyperventilation.
Transformational use
The aim of transformational breathwork is self-discovery, personal growth and transpersonal experiences. With techniques such as connected breathing, practitioners attempt to achieve a deeper consciousness of their body, mind and emotions. They compare the effects of these techniques to those of psychedelic substances – although less intensive. Transformational breathwork is often practised in groups and accompanied by music.
Breathwork can do a lot – but I recommend it preferably under professional guidance.
Breathwork techniques
- Wim Hof method: Developed by cold sports practitioner Wim Hof, this method is based on controlled hyperventilation. You inhale deeply and forcefully 30 to 40 times, exhaling slightly too little with each breath. Then hold your breath for as long as possible, followed by a powerful exhale and deep inhale. You then hold your breath again for 15 seconds. The Wim Hof technique is said to help increase the absorption of oxygen and give the body a special energy.
- Coherent breathing: This technique aims to reduce the number of breaths you take per minute, helping to calm the mind and regulate the nervous system. You sit upright and reduce your breathing pattern to six breaths per minute through the nose. Each breath should feel like a circular motion. Studies suggest coherent breathing may ease symptoms of depression and support emotional self-regulation.
- 4-7-8 breathing technique: The 4-7-8 breathing technique is a controlled method to slow breathing down. It involves inhaling through the nose for four seconds, holding the breath for seven seconds, and exhaling slowly through the mouth for eight seconds. This cycle is repeated four to eight times. The 4-7-8 technique activates the parasympathetic nervous system, promoting relaxation, reducing stress, lowering blood pressure and aiding sleep.
- Holotropic breathing: This form of breath meditation combines deep, accelerated breathing with stimulating music, such as drumming. By hyperventilating, meditators aim to enter into a trance that will then activate inner healing processes or trigger inner experiences. Holotropic breathing is a type of connected breathing and is usually practised in groups.
A Czech study suggests holotropic breathing may help mindfulness and increase life satisfaction.
Benefits and risks of breathwork
Breathwork has many potential benefits for both mental and physical health, but also carries risks – particularly for people with pre-existing conditions.
Benefits
-
Reduces anxiety and depression: Breathwork can be an effective complementary therapy for managing anxiety and depression.
-
Improves self-awareness and consciousness: Practitioners report greater self-awareness, released emotional blockages and personal insights.
-
Supports healthier breathing patterns: Gentle breathwork techniques can help identify unconscious, but unhealthy, breathing habits and improve how we breathe in day-to-day stress situations.
Risks
- Physiological side effects: Over-intense breathwork can cause dizziness, tingling or even fainting, and in some cases may be harmful.
- Emotional destabilisation: For those with mental health conditions or trauma, breathwork can provoke dangerously strong emotional responses or dissociation.
- Vulnerable groups: Intensive breathwork techniques, such as hyperventilation, are not recommended for pregnant women or people with pre-existing conditions such as cardiovascular issues, glaucoma, aneurysms, lung disease or epilepsy.
Secured by Google reCAPTCHA to ensure that you are not a bot. Further Information
