everything you need to know before you start practicing or teaching breathwork
Is breathwork dangerous?
Whether you've recently become a breathwork coach or just like practicing breathwork, you know that this is a powerful practice. While the practice is generally harmless and healthy for you, it can affect the body in more ways than you might think.
We've broken down some of the most common side effects, listed out physical and psychological dangers, as well as discussed some of the more powerful practices and how they can impact your body. Finally, we tell you how you can jump into this practice safely.
Common Side Effects of Breathwork
First and foremost, this practice has never been shown to induce heart attacks, strokes, or other severe health incidents. While there are certain things to look out for, this practice is incredibly safe...it can just feel very jarring due to the intensity of its effect on your body.
But before we get to the dangers, let's talk about what to expect.
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. Muscle Spasms, Cramping & Tetany
Changes in blood chemistry during certain techniques, especially those involving hyperventilation, can cause muscle contractions or spasms. This is partly due to your blood's Ph levels becoming alkaline or acidic. Tetany occurs when your hands become tight and your fingers tense up into a fist. For some, they're unable to move their hands while the breathing is occurring. Again, this is completely harmless.
3. 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.
4. Altered States of Consciousness
If you engage in a longer breathing technique, it can sometimes induce trance-like or meditative states, affecting perception, memory, and awareness. Some have reported seeing a feeling of floating, or seeing the faces of loved ones who have passed away. It's normal to experience these feelings.
5. Anxiety or Panic
Without the proper support, fast breathing techniques can sometimes trigger feelings of panic, especially in people prone to anxiety or hyperventilation. For this reason, it's best to start off with slower breathing techniques like the one below.
6. Emotional Release
We often store trauma, stress, and negative emotions in our body. Breathwork can unlock repressed emotions, leading to crying, laughter, or other intense emotional experiences. It might seem odd, but it's a big part of why this practice is so meaningful. It allows us to push things out of our body and let go, often after years of holding onto them.
7. Heart Palpitations
Certain breathing techniques, especially rapid ones like kundalini or holotropic breathing, can cause an increased heart rate or palpitations. This can be alarming for those with pre-existing heart conditions. Which is why it's always good to consult a doctor prior to starting your breathwork practice.
physical Effects of breathwork
Many practitioners experience the benefits of breathwork without incident, but the dangers of breathwork can pose real threats to certain individuals. Here are some of the physical risks associated with breathwork:
1. Hyperventilation and Alkalosis
Hyperventilation causes a rapid drop in CO2 levels, leading to respiratory alkalosis. Symptoms include dizziness, lightheadedness, and even temporary loss of consciousness. This is one of the most common dangers of breathwork, especially for those new to practices like Holotropic Breathwork.
2. Increased Cardiovascular Stress
Breathwork techniques that involve prolonged breath-holding can increase strain on the cardiovascular system. This danger of breathwork is particularly concerning for individuals with heart conditions, as it can trigger arrhythmias or even heart attacks.
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. Respiratory Strain
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Those with respiratory conditions, such as asthma or COPD, should be cautious. Overexerting the lungs through breathwork, especially in practices like Kundalini or Holotropic Breathwork, can worsen symptoms, leading to one of the more severe risks of breathwork for individuals with pre-existing lung issues.
Psychological Effects of Breathwork
While breathwork has immense potential for emotional healing, it also carries psychological risks. The dangers of breathwork in this area can be particularly concerning for individuals with a history of trauma or mental health conditions.
1. 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.
2. 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.
3. 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.
health considerations
prior to starting a breathwork practice
While breathwork has immense potential for emotional healing, it also carries psychological risks. The dangers of breathwork in this area can be particularly concerning for individuals with a history of trauma or mental health conditions.
Pregnancy
During pregnancy, certain breathwork techniques that involve breath retention or prolonged periods of hyperventilation may reduce oxygen flow to the fetus, posing potential risks. Pregnant women are advised to focus on gentle, steady breathing practices that promote relaxation and avoid any exercises that could place unnecessary stress on the body.
Cardiovascular Health
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Breathwork practices, particularly those that involve hyperventilation or rapid breathing, can lead to increased heart rate and elevated blood pressure. Individuals with existing cardiovascular conditions should consult with a healthcare professional before engaging in breathwork, as improper practice could exacerbate their condition and lead to complications.
Respiratory Issues
Techniques such as breath retention or controlled hyperventilation (e.g., in Wim Hof or Tummo) can lead to dizziness, shortness of breath, or even panic for individuals with asthma, COPD, or other respiratory issues. It’s essential for those with breathing difficulties to choose gentler breathwork methods, such as diaphragmatic breathing, and work under the supervision of an experienced practitioner.
Seizure Disorders
Breath practices that manipulate oxygen and carbon dioxide levels (e.g., breath holds or hyperventilation) can sometimes disrupt the body’s balance and trigger seizures in individuals with epilepsy. It’s critical for those with a history of seizures to avoid these practices and stick to safer, more controlled forms of breathwork.
Specific Dangers of Holotropic, Kundalini, & Tummo
Holotropic Breathwork: Developed in the 1970s by psychiatrist Stanislav Grof, this technique involves deep, rapid breathing combined with music to achieve altered states of consciousness.The combination of rapid breathing and evocative music can lead to panic attacks, emotional overwhelm, or confusion. These are common dangers of breathwork in this practice, especially for first-timers.
Kundalini Breathwork: Rooted in yogic traditions, Kundalini breathwork seeks to awaken dormant spiritual energy, utilizing specific breathing patterns, movement, and chanting.Awakening Kundalini energy may lead to Kundalini syndrome, where the energy becomes “stuck” in the body. This can cause intense physical and emotional symptoms like heat, anxiety, or mood swings, posing a serious danger of breathwork for some.
Tummo Breathing: This Tibetan Buddhist practice combines controlled breathing and visualization to generate internal heat, famously enabling monks to endure freezing temperatures.These practices can cause respiratory alkalosis, a condition where carbon dioxide (CO2) levels drop too low. The deep breath-holding and heat generation involved in Tummo can lead to cause imbalances in one's ability to maintain internal heat. Some who practice Tummo without proper instruction have reported their heat increasing substantially and, in cold weather, not being able to get warm. Others have reported psychotic episodes and manic behavior. For this reason, we advise anyone who wants to begin a Tummo practice to only begin under the guidance of a master.
How to practice breathwork safely
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Do Your Research: Read up on different types of breathing practices and see what resonates with you first. Make sure you understand how different breathing exercises impact your body before you dive into it.
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Work with a Trained Facilitator: To minimize the dangers of breathwork, always practice under the supervision of an experienced instructor, especially if you're new to the practice.
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Listen to Your Body: If you experience any discomfort during breathwork, stop immediately and return to normal breathing. Pushing through discomfort is a common breathwork risk that should be avoided.
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Consult a Doctor: If you have any pre-existing health conditions, such as high blood pressure or heart conditions, consult with a healthcare provider before attempting any breathwork practice.
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Become an Instructor: To really understand the physical and psychological effects of breathwork, you can join an instructor certification and teach others about this amazing practice.
