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Breathwork 101

what is breathwork?

“ Breathwork ” refers to the practice of consciously manipulating the depth and rate of breathing, over an allocated time, for a particular outcome. It is a powerful tool to improve physical, mental and spiritual health.

Using the breath, we can release stress and anxiety, improve depression and burnout, shift unhelpful beliefs and entrenched habits, improve self-awareness, optimise mental and athletic performance, and re-program behaviour patterns for greater presence and joy in life.

breathwork and the nervous system

Breathing is regulated unconsciously and automatically by the autonomic nervous system. Simultaneously, we may choose to take concious control of our breathing.

Through consciously altering our breath, we can indirectly alter many other functions within the body. Altering the heart rate, blood pressure, hormone and neurotransmitter release, immune response, brain waves and so much more.

fundamentals of the nervous system

sympathetic activation

The sympathetic nervous system is known as the “fight or flight” system, where we mobilise resources and activate energy in the body. This system developed so that we could respond quickly to perceived danger or threats.

In short, therapeutic bursts, this is a safe and positive stressor to the body. Activation of the sympathetic nervous system prompts release of adrenaline and noradrenaline into the bloodstream. This increases the heart rate and blood pressure, increasing blood flow to vital organs such as the heart, muscles and brain. The airways widen to increase oxygen delivery through the lungs and to the bloodstream. Glucose is released from storage sites in the body to increase our available energy resources. Sight, hearing and other senses sharpen, increasing our ability to process stimuli in our environment so that we can respond appropriately to the perceived danger.

During a breathwork session, activation of the sympathetic nervous system expands our awareness, enabling us to receive solutions and insights to the challenges we are facing.

parasympathetic activation

The parasympathetic nervous system is considered as the counterbalance to the sympathetic nervous system. Known as the rest and digest system, it supports relaxation of the body and mind, conservation of energy and regulation of many essential bodily functions.

Activation of the parasympathetic nervous system prompts release of acetylcholine, which acts upon muscarinic receptors on effector organs. Functions include slowing down the heart rate, lowering blood pressure, stimulating digestion, promoting nutrient absorption, storing energy in the form of glycogen, eliminating waste products from the body, stimulating sexual arousal, reproductive functions, and other processes that contribute to long-term health and well-being. It also increases vagal tone and interoception (awareness of internal bodily sensations), increases heart rate variability (HRV) and promotes resilience in the stress response system.

Activation of the parasympathetic nervous system during a breathwork session supports integration and balancing of the nervous system. It calms anxiety and supports relatation.

emerging scientific research supports therapeutic benefit of breathwork

Indigenous wisdom traditions have engaged in breathwork practices and techniques for ?10,000 years. Such practices have emerged independently and include teachings by indigenous shamans, martial artists, Buddhist meditators, Indian yogis and Chinese Qigong practitioners. The most well known practices have derived from pranayama, one of the classical limbs of yoga.

Breathwork has been gaining increasing attention over recent years as scientific research emerges to support what breathwork practitioners and advocates are directly experiencing: that ongoing engagement in breathwork practices has significant therapeutic benefit, directly influencing physical, mental and emotional health and wellbeing.

For those fascinated by the science and wish to dive deeper into how this understanding is evolving, below you’ll find links to several open access research papers on breathwork and related topics...

  • + A meta-analysis of 12 randomised-controlled trials shows that breathwork interventions are associated with lower levels of self-reported stress compared to non-breathwork controls.

    + Analysis of secondary outcomes of self-reported anxiety and depressive symptoms shows similar significant effect sizes.

    https://www.nature.com/articles/s41598-022-27247-y

  • + The largest randomised-controlled trial on breathwork to date, where 400 participants were randomised to 2 groups, directed either to perform coherent (rhythmic) breathing with equal inhalation and exhalation ratios and no pauses, at ~ 5.5 breaths/min or a matched attention-placebo at 12 breaths/min, for ~ 10 min/day over 4 weeks.

    + Both groups experienced improvements on subjective stress, anxiety, depression and wellbeing outcomes from baseline to post-intervention and follow-up.

    https://www.nature.com/articles/s41598-023-49279-8#ref-CR3

  • + A meta-analysis of 15 studies shows that slow breathing techniques enhance autonomic, cerebral and psychological flexibility.

    + Studies demonstrate links between parasympathetic activity (increased HRV and LF power) and CNS activities (increased EEG alpha power and decreased EEG theta power), and emotional control and psychological well-being in healthy subjects.

    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6137615/

  • + A meta-analysis of 14 randomised-controlled studies examining whether heart rate variability (HRV) is effective in reducing depressive symptoms in adult groups. 

    + Overall, results showed that HRV improves depressive symptoms in several psychophysiological conditions in adult groups, with an effect size comparable to popular interventions such as CBT.

    + HRV intervention is effective also in the treatment of anxiety and perceived stress, with a high reduction of symptoms in treated groups compared to controls.

    https://www.nature.com/articles/s41598-021-86149-7

  • + High Ventilation Breathwork (HVB) refers to breathwork practices that employ increased ventilation, where the depth and/or rate of breathing is increased.

    + This review summarises the historical roots, common and distinguishing characteristics, and acute effects of the best known HVB practices.

    + Established autonomic and neurometabolic effects of hyperventilation support that HVB can induce profound modulatory effects in central and autonomous nervous systems, altering their functions and reciprocal interactions, and ultimately impacting high order metacognitive functions. However, studies examining specific clinical application of HVB is currently limited.  

    https://www.sciencedirect.com/science/article/pii/S0149763423004220?via%3Dihub

Breathwork Supports Healthy Emotional Regulation

Cultural and societal narratives often perpetuate a belief system of suppressing, distorting or denying our emotions, and many of us were not exposed to models of healthy emotional expression growing up. However, the suppression of emotional experience disrupts the natural flow of life, and has detrimental effects upon health and wellbeing. The effort required to suppress and hide our emotions locks up our life force and diminishes vitality. Simultaneously, it is important that in the expression of our emotions, we are not projecting or inflicting raw emotions, beliefs or fears unconsciously onto those around us. Reclaiming responsibility for the choices we make in our lives and the effects the have on ourselves and those around us is a key element to emotional maturity.

The key is to access safe spaces where you can feel comfortable to be present to whatever emotions, sensations, experiences or beliefs are stuck and looping in the system, to be felt, moved, expressed, released and alchemised into something new. One feels lighter, more spacious, and liberated from the weight of the past. Insights and lessons can be unlocked. Negative beliefs can be released More energy is available to be present and open to the possibilities of the now moment, to take the aligned action to make ones highest dreams and visions a reality.

Both transformational breathwork journeys and daily breathwork practices, have played a powerful role in my life. I have been profoundly influenced by my breathwork facilitator certification with Owaken Breathwork, and feel honoured to offer these techniques to the community. Each session offers opportunities to deepen one's relationship with the body and the present moment through the breath. To explore the inner world through an altered state of awareness through one's own effort. My intention is that this work propels you deeper into your own self discovery, feeling empowered to utilise this tool to support you to live a life that you love.