Breathwork is booming these days, and it’s really no wonder. You can feel the effects straight away, and it’s accessible to everyone. But what actually is breathwork, and why is everyone raving about it? I thought a beginner’s guide would be a great place to start.
Let’s unpack the term and delve into what it’s all about, so you can get a clear understanding and decide for yourself if it’s something you want to explore further.
According to the International Breathwork Foundation, breathwork is “the experiential field of study and practice that encompasses a variety of breathing techniques utilized individually and in groups, to cultivate self-awareness and the enhancement of physical, emotional, cognitive, or spiritual well-being.”
Simply put, there are certain ways of breathing that can improve your physical, mental, and emotional state.
You can practice functional breathing for better health and performance. You may want to try conscious connected breathwork for trauma release. The Wim Hof Method combines breathwork with cold water immersion for revitalization and stress relief.
There are lots of techniques to explore, depending on what you’re looking for. This has been an interesting journey for me personally, as I continue to experiment with different methods—discovering the benefits of each, and noticing what resonates with me and what doesn’t.
Breathwork also has deep roots in ancient practices, particularly pranayama. These techniques are not as intense or extreme, but instead offer softer, gentler ways to ground yourself, return to your body, and relieve stress. They can boost energy, support emotional balance, and even improve circulation, digestion, and other bodily functions.
On the other hand, modern techniques often involve deeper, faster breathing, sometimes paired with rhythmic music or guided narration. These can create altered states, support trauma release, give you an energy reset, and more.
How Breathwork Works (The Science)
Let’s start by breaking down what’s really happening when we breathe. On the surface it feels simple and automatic, but in the background there’s a lot going on. The fact that our body does this without us even thinking—and that we can also consciously take control of it—is pretty amazing. So, what exactly is happening when we breathe? So what is it that’s going on?
- Oxygen delivery and CO₂ balance
- The Autonomic Nervous System (ANS): how breathing influences sympathetic (fight/flight) vs. parasympathetic (rest/digest)
- Heart Rate Variability (HRV) and why it’s a marker of resilience
- Nasal breathing vs. mouth breathing (filtration, nitric oxide, oxygen uptake)
- CO₂ tolerance: why “less is more” when it comes to breathing deeply
Breathwork isn’t just about “taking a deep breath.” The way we breathe directly affects how our body uses oxygen and carbon dioxide, which in turn shapes our energy, focus, and emotional state.
How we Breathe
As you breathe in, oxygen enters your lungs and then your bloodstream. It gets carried around your body and into your vital organs, but it’s not all about oxygen. Carbon dioxide is the gas we breathe out. It’s a crucial component to oxygenating our body and is often forgotten about.
How we breathe directly affects how these gases interact and how much oxygen actually gets absorbed properly. It’s the carbon dioxide that helps release oxygen from the blood and into your cells.
So, we need to train our CO₂ tolerance to breathe efficiently, not big deep breathing. This can often lead you to feeling more foggy, anxious, and just sluggish overall. You might not realize it, but breathing light and slow, focusing on CO₂ utilization with help you absorb more oxygen and feel better.
Breathing is directly linked with our autonomic nervous system (ANS). The ANS controls automatic processes like heart rate, digestion, and stress response. Breathing is one of the few ways we can actively influence it.
- Fast, shallow, chest breathing triggers the sympathetic “fight-or-flight” mode.
- Slow, diaphragmatic breathing activates the parasympathetic “rest-and-digest” state, lowering heart rate and calming the mind.
It’s amazing how just by breathing in and out slowly, having longer exhales actually activates the parasympathetic system and immediately calms your state. Just try it and see.
Another key marker influenced by breath is Heart Rate Variability (HRV), which is basically the variation in time between heartbeats. Higher HRV is linked with resilience, good recovery, and emotional balance.
Breathwork practices that emphasize slow, nasal, and diaphragmatic breathing naturally improve HRV. Breath holds also help improve HRV. It’s affected by the ANS, and therefore your breath can have a direct role in optimizing your HRV.
Finally, nasal breathing ties it all together. Breathing through the nose filters and humidifies air, produces nitric oxide (which helps widen blood vessels and improve circulation), and naturally slows the breath.
This helps retain more carbon dioxide, activating the Bohr Effect. Over time, these effects support better oxygen uptake, improved sleep, and a calmer mind.
The Benefits of Breathwork
The mental and physical benefits of breathwork are still being researched, but what we do know is pretty incredible.
Physically, the benefits of nasal, slow, and light breathing are clear. It improves sleep, circulation, energy levels, and mood. Your blood cells are more oxygenated, which means your brain gets more oxygen too. It’s good for your body, your organs, and overall function.
Mentally is where I feel the biggest difference. You can feel the shift almost immediately. Breathwork helps move stagnant energy, ease anxiety, and boost your mood. It’s also a great way to quiet the “monkey mind” and break free from overthinking. I honestly believe everyone could benefit from a few minutes of mindful breathing each day for these reasons.
There is a direct link between our breathing and our emotions. If we have dysfunctional breathing, we are more likely to suffer from anxiety, chronic stress and spiraling negative thoughts.
By controlling the breath and therefore controlling our nervous system – we can help change our emotional and mental state for the better.
Different Approaches to Breathwork
I’ve had a lot of fun discovering just how many different approaches there are to breathwork. I’m still experimenting with what works best for me, since I enjoy trying new techniques and learning about new methods.
My background in freediving means my breathwork usually comes from a place of mindfulness and science. I pay attention to CO₂ tolerance, HRV, and nasal breathing as much as I can. Most of my practice focuses on lung capacity and oxygen delivery, rather than more therapeutic styles.
Here are a few broad categories you can explore yourself if you’re curious:
- Functional breathing (everyday breath health, Oxygen Advantage, Buteyko)
- Pranayama (ancient yogic practices like Nadi Shodhana, Kapalabhati)
- Modern / therapeutic styles (Wim Hof, Holotropic, Transformational Breath)
- Mindfulness-based breathing (box breathing, rhythmic breathing, breath awareness)
Risks & Safety Considerations
For most people, breathwork is safe—especially functional and gentle styles. But if you’re unsure, always check with a professional.
If you fall into any of the following categories, you should definitely seek medical advice before practicing breathwork:
- People with pacemakers
- Pregnant women
- People with epilepsy
- Those with cardiovascular issues
- People with certain mental health conditions (e.g., schizophrenia)
This is particularly important for techniques involving hyperventilation (like the Wim Hof Method) or Conscious Connected Breathing. These are not ideal for beginners. If you’re just starting out, stick with pranayama or functional breathing first.
The key is to start small, go gently, and listen to your body. Progress gradually and only work with facilitators you trust and feel safe with.
Breathwork as a Mindfulness Tool
Is breathwork the same as meditation? It’s a common question, and the two definitely overlap. You are in an almost meditative state while focusing on your breath—at least, that’s the goal.
Many people struggle to meditate and quiet the mind. Breathwork can act as an anchor, helping guide your focus and easing you into a flow state where outside chatter falls away.
If you combine it with rhythmic music or guided audio, you can even enter altered states. Certain trance-like methods can help shift brain activity away from busy beta waves and into calmer states that support focus, recovery, and creativity.
How to Get Started with Breathwork
Since breathwork covers everything from gentle nasal breathing to intense hyperventilation with breath holds, it can feel overwhelming to know where to start. My advice is to begin simple, basic and slow. Once you’re comfortable, you can layer in more advanced techniques and explore further.
If you’re still not sure where to begin, I created a cheat sheet to make it easier. It’s a simple infographic with techniques and tips to get started with functional breathing. Once you feel confident with the basics, you’ll be better prepared to branch out into other approaches.
I encourage you to explore though—breathwork is a journey, and it really depends on what resonates with you. I hope I can guide you along the way.
If you’d like to join the community for more insights and guidance, just subscribe and grab the cheat sheet. From there, we’ll dive deeper into the science behind the breath and how you can use it to your advantage, physically and mentally. Hope to see you there!
