Breathwork

What it is

Breathwork is a broad term for intentional breathing practices that aim to influence the body and mind. It spans a wide range, from relatively gentle practices like box breathing and diaphragmatic breathing to more intense techniques like Holotropic Breathwork or Wim Hof Method, which involve deliberate hyperventilation. The mechanism involves activating the autonomic nervous system, shifting CO2 and oxygen balance, and potentially altering states of consciousness.

What the evidence says

Slow, controlled breathing (such as diaphragmatic breathing at around 6 breaths per minute) has good evidence for reducing stress, anxiety, and blood pressure. It activates the parasympathetic nervous system and has been validated in clinical studies. The evidence for more intense hyperventilation-based breathwork is thinner and more preliminary, some small studies show benefits for trauma, anxiety, and mood, but larger controlled trials are limited. Certain techniques carry real risks (see red flags).

What a first session looks like

Depends heavily on the type. For gentle breathwork, a session might involve guided instruction on breathing patterns, lying down or seated, for 20-45 minutes. For more intense modalities, you may experience altered sensations, tingling, or emotional release. Many people find it deeply relaxing; some find it uncomfortable or emotionally intense.

Red flags to watch out for

• !Hyperventilation-based techniques are contraindicated in pregnancy, cardiovascular conditions, epilepsy, and some psychiatric conditions
• !Never practice intense breathwork while driving or in water
• !Facilitators without proper training in trauma-informed approaches
• !Claims that breathwork alone can cure serious disease