Breathwork has become a buzzword lately—but it’s far from new. It’s one of the most powerful, natural tools we have to influence our mental, emotional, and physical state. There are many types of breathwork out there, from energizing routines to calm and meditative. Ancient to modern methods. Lots to discuss, so lets dive in.
There are two main branches you’ll hear about: Pranayama, the traditional breathwork rooted in yogic teachings from India, and modern breathwork techniques, which are often more intense and emotionally charged.
While both aim to bring balance, clarity, and energy to the body, they come from very different backgrounds and offer different experiences.
Here’s what this post will cover:
- Types of breathwork
- The origins and philosophy behind Pranayama and modern breathwork
- A breakdown of popular techniques in both traditions
- The benefits and goals unique to each style
- A simple table comparing mindset, purpose, and style
- Why both practices can complement each other in your wellness journey
Breathwork: Ancient Wisdom Meets Modern Hype
Breathwork has always been seen as a bridge between body and mind. It’s not just something you do—it’s a way to regulate how you feel, how you think, and even how you heal.
Pranayama is the original breathwork—developed thousands of years ago in India. It’s calm, subtle, and deeply intentional. It’s about energy (prana), awareness, and inner control. You might sit quietly and breathe in rhythm with a mantra or follow a teacher guiding you into a meditative state.
Then there’s modern breathwork—which, let’s be honest, has a bit more umph. These sessions are often loud, emotional, and physically intense. They can involve circular breathing, strong inhalations and exhalations, or breath holds that leave you tingling and lightheaded. People talk about feeling euphoric, releasing deep-seated emotions, or even having spiritual visions.
And I’ll admit—I was intrigued by all the hype. Breathwork circles. DMT release. Healing trauma through the breath. Sounded wild… and a little confusing. So I started exploring both sides—and that’s what this post is here to unpack. Let’s dive in.
Origins & Philosophy
Pranayama:
- Originates from ancient India and is one of the eight limbs of yoga outlined in the Yoga Sutras of Patanjali.
- “Prana” means life force, and “Ayama” means control or extension—so it literally means to extend or control your life force.
- Pranayama isn’t just about breath—it’s about using breath to purify the body, calm the mind, and prepare for higher states of awareness.
Modern Breathwork:
- Emerged in the 20th century, inspired by psychology, somatic therapy, and psychedelic research.
- Includes systems like Holotropic Breathwork (developed by Dr. Stan Grof after LSD was banned), the Wim Hof Method, and performance-oriented techniques like Oxygen Advantage.
- Less tied to spiritual tradition, more grounded in therapy, personal growth, and performance optimization.
Techniques & Practices
Common Pranayama Techniques:
- Nadi Shodhana – Alternate nostril breathing, said to balance the two hemispheres of the brain.
- Bhastrika – Bellows breath; quick, powerful inhales and exhales to energize the body.
- Ujjayi – Ocean breath; gentle constriction in the throat to regulate breath during yoga asana.
- Kumbhaka – Breath retention used to build concentration and inner awareness.
- Sheetali – Cooling breath where air is drawn over the tongue, known to reduce body heat and stress.
Popular Modern Breathwork Techniques:
- Wim Hof Method – Cycles of deep breathing + cold exposure; boosts energy, immune strength, and mental resilience.
- Holotropic Breathwork – Uses accelerated breath and evocative music to reach altered states of consciousness.
- Conscious Connected Breathing – A rhythmic, circular breathing pattern to process emotional blockages.
- Oxygen Advantage / Buteyko – Technical breathing to improve CO2 tolerance, nasal breathing, and endurance.
- Rebirthing Breathwork – Uses connected breathing to release birth-related or subconscious trauma.
Goals & Benefits
Pranayama
- Designed to calm the nervous system, clear energetic blockages, and prepare the mind for meditation.
- Often practiced slowly and with great awareness.
- Traditional texts say it purifies the nadis (energy channels), increases concentration, and brings about mental stillness.
Modern Breathwork
- Often used for emotional release, stress relief, performance enhancement, and trauma integration.
- Some techniques are intense and can lead to cathartic experiences—tears, laughter, tingling, or even visionary states.
- Frequently used in coaching, therapy, fitness, and even business leadership contexts.
Key Differences & Overlaps
| Feature | Pranayama | Modern Breathwork |
| Mindset | Disciplined, structured, meditative | Experimental, expressive, often intense |
| Philosophy | Rooted in yogic tradition & energy work | Often based on neuroscience & psychology |
| Outcomes | Spiritual growth, inner peace, energy control | Emotional healing, peak states, biohacking |
| Approach | Slow, quiet, inward | Loud, physical, sometimes communal |
| Setting | Yoga or meditation context | Group workshops, therapy rooms, or outdoor challenges |
That said—there is overlap. Both traditions recognize the breath as a gateway to transformation. Both can change your state in just a few minutes. And both deserve respect and mindful exploration.
So, which one’s better? Honestly, it depends on what you’re looking for.
If you want to integrate breath into your yoga or meditation practice, start with Pranayama. If you’re craving emotional release, inner fire, or peak performance, modern breathwork might be the way.
You don’t have to choose sides. Try both. Mix and match. Tune into what your body and mind need in the moment.
I’d love to know—have you tried either? Or both? Drop a comment below or send me a message. I’m always curious to hear how breathwork has impacted others.
Let’s keep breathing deeply, living fully, and exploring what freedom feels like—from the inside out.
