Exploring breath work reveals its growing popularity and scientific interest, rooted in ancient traditions. Participants engage in intense breathing techniques that can evoke powerful emotional and physiological responses. The experience is shaped by individual mindset and environment, with potential therapeutic benefits and risks. While some seek healing and transformation, caution is advised for those with certain health conditions. Recent research suggests that these practices may alter consciousness, offering new insights into personal challenges and resilience.
Exploring the Depths of Breath Work
With a mixture of excitement and apprehension, I find myself lying on a mat in a softly lit yoga studio. The ambiance is infused with South American artifacts and handcrafted instruments, evoking a shamanic atmosphere. Surrounding me are eight fellow participants, all positioned in a semicircle, ready to embark on a breath journey led by Francesca and Jonas. Together, we begin to breathe—quickly, reminiscent of hyperventilation, yet deeply and rhythmically.
The Science and Tradition Behind Breath Techniques
This experience is gaining traction among many individuals, and even scientists are beginning to take notice. However, it’s essential for participants to remain mindful of specific aspects of breath work. The intense breathing methods, such as “holotropic breathing” or “connected breathing,” can have profound effects and may even present risks.
What comforts me is the rich tradition behind these techniques, which have been utilized in spiritual ceremonies across the globe for centuries. Unlike slow breathing practices that soothe the nervous system, accelerated breathing invigorates it, increasing heart rate and blood pressure. This method is thought to induce consciousness-expanding experiences akin to those produced by LSD—altered body sensations, spiritual revelations, and a sense of merging with the environment. In the last century, Western interest in these practices has surged, particularly following psychiatrist Stan Grof’s exploration in the 1970s, where he sought to replicate the trance-like states induced by LSD after its prohibition.
Helena Aicher, from the Swiss network for holotropic breath therapy, emphasizes that the experience is not solely dependent on breathing techniques. The ‘set’—referring to one’s mindset, intentions, and past experiences—combined with the ‘setting’—the environment, decor, and music—plays a crucial role in shaping the outcomes of this practice.
To dive deeper into this phenomenon, I decide to participate in a three-hour session at the Breath Academy, led by Francesca Caputo, a trained yoga instructor specializing in trauma-sensitive breath work. This method diverges from Grof’s approach, incorporating phases of deep mouth breathing paired with extended breath pauses.
As we engage in rapid, deep abdominal breathing, I soon notice tingling in my feet and cramping in my hands—a common physiological response due to the decreasing carbon dioxide levels in my bloodstream. Despite the discomfort, I redirect my focus to the music, which envelops the space with soothing vibrations and enhances our breath journey.
Visual imagery floods my mind; inspired by the music, I envision the talking willow from the animated film “Pocahontas,” which I had recently watched with my kids. My imagination takes flight, soaring over lush forests and open meadows. The cramping in my hands begins to ease, and the progression of thoughts morphs into a dreamlike state, where time feels elastic. Moments of pure bliss wash over me, filled with vibrant images and emotions.
During the sharing circle, the diversity of experiences becomes apparent. Each participant arrives with unique expectations and intentions. Some seek to confront personal fears, while others yearn for the rejuvenating energy they once felt. Many individuals share their long journeys of suffering and find solace and empowerment within this supportive framework.
Francesca notes, “Many individuals come seeking resolution for personal challenges. Breath work can catalyze transformation and help process underlying issues.” This powerful approach to healing, while potentially taxing, often proves to be immensely valuable.
Psychotherapist Aicher, who leads multi-day workshops in holotropic breathing, describes the intensity of such experiences. Participants alternate breathing for several hours, accompanied by music, and may encounter strong emotions or repressed memories. “These reactions are integral to the healing journey, though they can evoke fear,” she explains. It’s not uncommon for participants to express their emotions vocally during these sessions, which underscores the importance of having experienced guides for integration.
However, not all settings for breath work are appropriately structured. Some events resemble lively parties with loud music and flashy lights, accommodating large groups of over a hundred participants. Aicher and other seasoned practitioners express concern about this approach.
While individuals can manage their breathing and pause if overwhelmed, unanticipated emotions may surface that are harder to control. Those with a history of psychosis are advised against participating in such practices, as the physical responses can pose risks. Hyperventilation raises blood pH levels, which can trigger hyperactivity in certain brain cells, potentially resulting in seizures for those with epilepsy. Additionally, the increase in blood pressure and heart rate necessitates caution for individuals with pre-existing cardiovascular conditions, and pregnant women should avoid these practices altogether.
When muscle cramps arise, I slow my breathing momentarily. As the tension in my hands subsides, I ramp up my breathing once more, eager to explore the depths of this experience. The logic follows that exhaling more CO2 could amplify the consciousness-altering effects, as suggested by a recent preprint study. The findings indicate that participants who exhale less CO2 after prolonged breath work report particularly intense shifts in consciousness.
The research also highlights the significant impact of the setting. Individuals who maintained normal breathing patterns during the same session experienced strong emotions and altered perceptions; however, their experiences were less intense than those who engaged in accelerated breathing.
As I navigate through increased heart rates, muscle cramps, and diminished oxygen flow to my brain, the rapid breathing feels akin to a physical challenge. Yet, by the end of the session, I am enveloped in a profound sense of relaxation. According to scientist and psychiatrist Alessandro Colasanti from the University of Sussex, this “positive stress” can bolster resilience within the system.
Colasanti and his colleagues have compiled research detailing the physical and psychological impacts of breath work. They suspect that the neurophysiological shifts in the brain, resulting from decreased CO2 and increased pH levels, may alter conscious perception and cognition—similar to experiences induced by extreme temperatures, meditation, or psychedelics like LSD. This altered state of consciousness can provide new perspectives on oneself and one’s challenges. The therapeutic potential of these techniques is currently being explored in preliminary studies.