“Breathwork” refers to a variety of breathing techniques that involve intentionally controlling the breath to support healing, relaxation, and overall well-being. Anyone who has taken a meditation or yoga class may recognize the familiar suggestion to “return to the breath.”

Table of Contents

• Some Kinds of Breathwork
• Benefits of Breathwork
• Physical Benefits of Breathwork
• Mental Benefits of Breathwork
• Spiritual Benefits of Breathwork
• Three Simple Breathwork Exercises for Beginners

Breathing is foundational to life, but many people have forgotten how to breathe in a way that fully supports the body and mind—or may never have learned.

 

People experiencing anxiety may notice that their breathing becomes shallow. However, the relationship between mood and breath can also work the other way: the way we breathe can influence our state of mind. Science suggests that slower breathing can be a safe, accessible, and effective way to help support emotional regulation.

 

Some Kinds of Breathwork

 

Breathwork is one of the most ancient and universal wellness practices. It includes many different styles and techniques, such as:

 

Clarity Breathwork / Rebirthing

 

Clarity Breathwork, also known as Rebirthing, centers on the idea that birth can be a traumatic experience and that people may benefit from a specific breathing ritual intended to help them feel emotionally renewed. This practice was developed by Leonard Orr, a psychotherapist who was inspired by his own personal experiences.

 

Breathwork training for Rebirthing may include somatic therapy techniques and support from a counselor or facilitator who helps guide practitioners through their experiences.

 

 

Holotropic Breathwork 

 

The word “holotropic” means “moving toward wholeness,” from the Greek words “holos,” meaning “whole,” and “trepein,” meaning “moving toward something.” This practice aims to support emotional and psychological breakthroughs that may lead to a greater sense of peace and personal insight.

 

Holotropic breathwork was pioneered in the 1970s by psychiatrists Stanislav and Christina Grof as a way to achieve altered states of consciousness without using drugs. It involves controlled hyperventilation with the goal of creating a mental or emotional shift. Intense music is often used in the background while the practice is guided by a trained facilitator.

 

Because this style of breathwork can be intense, it is best practiced under professional guidance, especially for individuals with medical conditions, mental health concerns, or a history of trauma.

 

 

Shamanic Breathwork

 

Shamanic breathwork uses the breath as a way to connect with the spiritual world. It aims to alter the practitioner’s consciousness and support a trance-like state, usually under the supervision of a spiritual guide or shaman.

 

 

 

 

Benefits of Breathwork

 

People practice breathwork for many reasons, including relaxation, emotional balance, mental clarity, stress relief, and spiritual connection. Breathwork may support the body and mind in several ways. 

 

Physical Benefits of Breathwork

 

Controlled breathing works in part by stimulating the vagus nerve, which connects the brain to the rest of the body and plays an important role in the parasympathetic nervous system. The parasympathetic nervous system is part of the body's autonomic nervous system. It controls “rest and digest” functions and helps regulate processes such as digestion, urination, and energy use, many of which can be affected by mental and emotional states.

 

When people breathe deeply into their diaphragm in a slow and relaxed manner, the vagus nerve sends a message of calm to the body. Then, according to Scientific American, "the heart rate slows and becomes regular; blood pressure decreases; muscles relax.” When the brain receives these messages, it, too, relaxes, and the result is an overwhelming feeling of peace.

 

Controlled breathing may also help slow the heart rate, supporting feelings of stability and calm.

 

Mental Benefits of Breathwork

 

Some of the most immediate mental benefits of breathwork include improved focus, calm, and clarity. The human mind can only concentrate on so much at one time. When attention is focused on breathing, the mind may be redirected away from repetitive or anxiety-inducing thoughts.

 

There are promising examples of how different breathing techniques may support mental health. A breath-based meditation practice known as Sudarshan Kriya yoga, which alternates slow breaths with faster, more stimulating ones, has been shown to help improve outcomes for some individuals receiving treatment for severe depression.

 

The sympathetic nervous system controls the body’s “fight or flight” response. Breathing techniques may help calm this stress response. Studies have also shown that breathing practices may help reduce emotional exhaustion, stress, anxiety, and depression in certain groups, including people experiencing chronic back pain. Breathwork can also boost resilience long-term.

Spiritual Benefits of Breathwork

 

In many ancient languages and systems of thought, “breath” and “spirit” are closely connected. In Hebrew, for example, the words “Ruach” and “Nefesh” are both associated with breath. In yoga, “pranayama,” a system of regulated breathing, comes from two Sanskrit words: “prana,” meaning life force, and “yama,” meaning control.

 

For thousands of years, controlling the breath has been viewed as a way to support a more mindful or enlightened state.

 

When people feel in control of their breathing, many also report feeling more spiritual, aware, and connected to the world around them. Holotropic breathwork, described above, may also feel profound for some practitioners, sometimes creating a sense of altered consciousness.

 

Three Simple Breathwork Exercises for Beginners

 

Breathwork does not have to be complicated. Here are three simple breathwork techniques to try:

 

1. 1. 4-7-8 Breathing (Relaxing Breath)

 

This technique was popularized by integrative medicine doctor Andrew Weil, M.D. To begin, sit or lie down in a comfortable position and fully empty the lungs of air.

 

Next, breathe in through the nose for 4 seconds, hold the breath for 7 seconds, and breathe out through the mouth for 8 seconds. Repeat this cycle at least 4 times, or more if comfortable. Some people add visualization to this exercise. For example, you might picture air flowing in and out of your nose and diaphragm, or imagine a calming scene, such as a quiet beach, to help deepen relaxation.

 

2. Box Breathing

 

Box breathing receives its name because all the breaths are the same length, like the sides of a square. Box breathers, including Navy SEALS, inhale for four slow beats, hold for four slow beats, exhale for four slow beats, then hold that for four slow beats. The whole cycle can be repeated until feelings of calm and focus are fully achieved.

 

 

 

 

3. 3. Coherent Breathing: the 5-5 Breath

 

Coherent breathing involves slowing the breath to about five breaths per minute. One simple way to do this is to inhale for 5 seconds and exhale for 5 seconds. This technique may help reduce anxiety and support a steadier heart rate.

 

 

 

Just Breathe

 

For those fascinated by the world of breathwork and interested in learning more, Sofia Health can help connect you with personalized care for your physical, mental, emotional, and spiritual health needs.

 

Sofia Health’s practitioners can offer guidance on holistic health and share a variety of stress-reduction techniques. Visit Sofia Health today to connect with a specialist who can support your wellness journey.