the science of breathwork
learn all about the amazing effects
of this ancient practice
The Science of Breathwork
& How it affects us
Breathwork impacts our body and mind in numerous ways that can affect our physiology, psychology, and biology. Below we explore a few of those ways. But remember that we're just starting to scratch the surface with these examples.
1. Autonomic Nervous System (ANS) Regulation
Controlled breathing exercises modulate the autonomic nervous system (ANS), which governs involuntary physiological processes. Slow, deep breathing activates the parasympathetic branch of the ANS, primarily through vagal nerve stimulation. This activation causes a cascade of effects, including decreased heart rate, reduced blood pressure, and lowered cortisol levels.
2. Neuroplasticy
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The concept of neuroplasticity is loosely defined as the nervous system's ability to change its activity by reorganizing its structure and functions. Regular breathwork practice may induce neuroplastic changes in brain regions associated with attention and emotional processing. Functional neuroimaging studies have demonstrated alterations in activity within the insula, anterior cingulate cortex, and prefrontal regions following breathwork interventions.
3. Heart Rate Variability (HRV)
It used to be believed that the time in between our heart beats was the same. Over time, we've learned that they are different. In fact, the more difference, or variation, you have in between those beats, the longer you live and the less reactive to stress you become. Breathwork techniques, particularly those emphasizing prolonged exhalation, have been shown to increase heart rate variability. HRV, the variation in time intervals between heartbeats, is a key indicator of autonomic flexibility and is associated with improved cardiovascular health and emotional regulation capacity.
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4. Respiratory Mechanisms
Certain breathwork techniques can temporarily alter blood gas concentrations and pH levels. These changes may influence immune function and stress responses, making us more resilient to stress and causing us to get sick less.
5. Endocrine System Effects
Every time we get stressed, there is a chemical reaction that occurs in our body called the Hypothalamic-Pituitary Adrenal Axis. The stress causes our brain to release a hormone called ACTH, which is then sent to the adrenal glands (on the top of the kidneys) to create cortisol, the stress hormone. Breathwork has been shown to modulate the hypothalamic-pituitary-adrenal (HPA) axis, influencing the release of cortisol. Some studies have also reported changes in melatonin levels following certain breathing practices, potentially affecting sleep patterns and circadian rhythms.
6. Oxidative Stress & Inflammation
Emerging research suggests that specific breathwork practices may influence oxidative stress and inflammatory markers. For instance, Sudarshan Kriya Yoga, a rhythmic breathing technique, has been associated with reduced levels of pro-inflammatory cytokines and increased antioxidant enzymes.
Should you start with breathwork or meditation? Click here to read more.
breating dysfunctions
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You might not know it, but breathing dysfunctions could be the root cause of the ailment you're experiencing right now. Whether it's back pain, headaches, fatigue, anxiety, depression, or weight gain, the way we breathe can cause damage all over our body.
Just like eating, exercising, or working, the way we go about these things matter. And the more we focus on fine tuning our process, the healthier we become and more control we gain.
However, when we neglect to pay attention to the patterns, rhythm and form of our breathing, systems start to malfunction. We begin putting pressure on auxiliary muscles that weren't designed for the additional weight of our breath, and so aches, pains, and other ailments form.
The more research that's conducted, the more we're starting to see how traumatic events, chronic stress, and lifestyle choice begin corrupting our breathing patterns. These havea domino effect on our mental health, and can cause enormous amounts of strain in our body and cause nerves to malfunction, cells to become weak, organs to stop functioning, and much more.
To learn more about breathing dysfunctions and to see if you have one, click here.
The power of Nasal Breathing
& why you should always do it
Dysfunctional breathing is a silent killer. And mouth breathing is one of the main culprits. Our nose was designed specifically for breathing, yet many of us spend the majority of our time breathing with the wrong hole. Here's just a few reasons why breathing with your nose can completely change the game.
Filters & Humidifies Air
The nose acts as a natural filter, trapping dust, pollen, and other pollutants with its mucous membranes and tiny hair-like structures called cilia. When mouth breathing, these particles pass through the throat and make their way to the lungs. If they contain any type of virus or germs, your chances of catching cold or sickness increase substantially. But this unfiltered air also creates inflammation in the back of the throat. Over time, this inflammation decreases the size of the nasal cavity and
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Promotes Nitric Oxide Production & Helps Fight Erectile Dysfunction
The sinuses produce nitric oxide (NO), a chemical that helps dilate blood vessels and improve circulation. Breathing through your nose ensures you inhale this beneficial compound, which supports cardiovascular health and immune function.
NO also plays a role in the reduction of erectile dysfunction (E.D.) as it increases blood flow to all major body parts. More blood flow to our reproductive organs means stronger erections and less E.D.
Lowers Blood Pressure & Improves Athletic performance
Slow, deep breathing through the nose can stimulate the vagus nerve, which lowers heart rate and blood pressure. The more you stimulate this nerve the stronger your vagal tone becomes. A stronger vagal tone means more resistance to stress, better digestion, and less inflammation.
Athletes who practice nasal breathing often find they can perform better because it optimizes oxygen intake, reduces the risk of hyperventilation, and decreases breathlessness. You can apply our exercises to help you improve your recovery and allow you to run, swim, or exercise for longer before getting out of breath.
Strengthens the Diaphragm
Nasal breathing encourages the use of the diaphragm, a key muscle in breathing. Strengthening the diaphragm improves overall lung capacity and respiratory function. But more importantly, when you breathe with this muscle, its downward movement massages the organs below, pushing out toxins that would otherwise build up and create diseases. This minor yet vital process can keep us free from sickness and disease.
To learn more about the powers of nasal breathing, click here.
The science of Breath holds
Holding our breath might not seem like a healthy practice. We generally correlate breath holding with stress or anxiety. But when we learn how to consciously hold our breath, it can do wonders for the body in ways we never imagined.
One of the first things that happens when we hold our breath is that our heart rate slows down. This is our body's attempt to conserve oxygen, and one way to do that is to slow down the rate at which our cells use O2. When our heart rate decreases, our blood pressure drops, which can cause lightheadedness or dizziness.
When we hold our breath, carbon dioxide (Co2) starts to build up in our bloodstream. This triggers a reflex called the carbon dioxide drive, also known as the urge to breathe. We can actually train our bodies to handle Co2 better, and learn to hold our breath for longer periods of time more comfortably. Click below for a guided exercise for improving your Co2 tolerance.
1. Increased Tolerance to Hypoxia
But even more things occur from breath holds. Below are just a few.
Breath holds help train the body to tolerate hypoxia, a state in which oxygen levels in tissues become low. Over time, regular breath hold training can improve the body's resilience to low oxygen environments, promoting adaptations such as increased red blood cell production and improved oxygen delivery to tissues. This is why breath hold training is popular among athletes and free divers, as it conditions the body to perform better under oxygen-deprived conditions.
2. Triggers the Mammalian Dive Reflex
Holding the breath activates the mammalian dive reflex, a survival mechanism found in all mammals, which helps conserve oxygen. This reflex slows down the heart rate (bradycardia), reduces blood flow to the extremities, and prioritizes oxygen delivery to vital organs like the brain and heart. The dive reflex is more pronounced when the face is submerged in cold water, but breath holds alone can still trigger a milder version of this response, aiding in oxygen conservation.
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3. Increases Erythropoietin (EPO) Production
This hormone made the news when Lance Armstrong was caught doping during his Tour de France victories. He was reportedly injecting the hormone EPO into his body in order to make him stronger. However, he could have just been practicing breath holds.
Prolonged or repeated breath holds can stimulate the production of erythropoietin (EPO), a hormone that promotes the formation of red blood cells in the bone marrow. EPO is typically released in response to hypoxia, and more red blood cells improve the body’s ability to carry oxygen. This adaptive response can enhance endurance and is one reason why athletes often engage in breath hold training to boost their aerobic capacity.
4. Activates Stem Cells
Hypoxia from breath holding can induce the mobilization of hematopoietic stem cells (HSCs) from the bone marrow into the bloodstream. HSCs are responsible for generating all the different types of blood cells and can also contribute to tissue repair. The body perceives low oxygen as a potential threat, prompting the release of these stem cells to help repair and regenerate tissues that might be damaged from the hypoxic stress. Studies have shown that practicing breath holds after exercise will actually substantially increase tissue repair time and help you recover much quicker.
Additionally, breath holds can stimulate autophagy, a process where cells clean out damaged components to maintain cellular health. Autophagy is linked to the activation of stem cells, as it promotes the recycling of cellular components, creating an environment conducive to tissue regeneration and repair.
Common Side Effects & Dangers of Breathwork
1. Dizziness, Tingling Sensations & Lightheadedness
Rapid or deep breathing can lead to a temporary shifts in your oxygen (O2) carbon dioxide (CO2) levels, causing feelings of lightheadedness, tingling, or dizziness. While it might seem like something is wrong at first, it's completely normal and harmless. If at any point you become too uncomfortable, you can simply return to your normal breathing at those sensations will subside.
2. Changes in Body Temperature
Breathwork may result in sudden feelings of cold or warmth due to the body's response to altered breathing patterns, particularly in practices like Tummo or Holotropic breathing. Sometimes this is because of energy leaving your body. Certain days you may feel cold, other days you may feel heat. It will vary depending on what is going on in your body. But there is no 'right' way to feel during breathwork.
3. High Blood Pressure
Certain breathwork methods, especially those involving forceful or rapid breathing, can cause temporary spikes in blood pressure. This is a significant breathwork danger for those with hypertension or other blood pressure-related issues.
4. Repressed Trauma Surfacing
One of the goals of Holotropic Breathwork is to unlock repressed emotions and trauma. However, this can be overwhelming for some, leading to emotional distress or even a psychological crisis. This is one of the most significant dangers of breathwork, particularly for individuals unprepared for the intensity of the experience.
5. Dissociation and Depersonalization
Deep breathwork sessions can sometimes lead to dissociation or depersonalization, where a person feels disconnected from their body or surroundings. It can look like somoene has stopped breathing. Their skin becomes pale and their lips turn blue.This can be a disorienting and distressing experience, especially for those prone to anxiety or mental health issues—another crucial danger of breathwork to consider.
6. Triggering Manic or Psychotic Episodes
People with a predisposition to psychosis or bipolar disorder may be at risk of triggering a manic or psychotic episode during breathwork. The intense mental and emotional shifts associated with practices like Holotropic or Kundalini Breathwork are known risks of breathwork for individuals with certain mental health vulnerabilities.
To read more about side effects, health precautions, and how to practice breathwork safely, click here.
