Breathwork refers to a set of techniques that involve conscious control and manipulation of breathing patterns to achieve various physical, mental, and emotional benefits. Breathwork is rooted in traditional Eastern philosophies and has been around for thousands of years. In ancient India, for example, pranayama, or the regulation of breath, was a central component of yoga and meditation practices. Similarly, in traditional Chinese medicine, the concept of Qi (or Chi) relates to the flow of energy in the body, which is believed to be influenced by the breath. Today there are thousands of different types of breathwork techniques and practices.
The modern exploration of breathwork began in the mid-20th century with the work of pioneers such as Wilhelm Reich and Stanislav Grof. Wilhelm Reich developed breathwork techniques as part of his psychoanalytic approach, focusing on the connection between breath, emotions, and psychological well-being. Stanislav Grof, a psychiatrist, expanded further on these ideas and developed Holotropic Breathwork, a therapeutic approach that uses controlled breathing to access altered states of consciousness and facilitate healing.
In recent decades, breathwork’s influence has extended even further into Western society, buoyed by the contributions of luminaries like Wim Hof and a burgeoning body of scientific literature. Its reach now spans diverse spheres of society, including the military, music industry, sports, and businesses, where it serves as a potent catalyst for promoting well-being, fostering cohesive teams, and proactively nurturing the body-mind connection.
Effects of Breathwork
While much of the evidence surrounding breathwork is still emerging, several studies have shed light on its effects on the body and mind. Here’s an overview of some scientific findings related to the science of breathwork and the impact breathwork has on the body:
Effects on Stress Reduction: Research indicates that specific breathing techniques, such as deep diaphragmatic breathing or paced breathing, can activate the parasympathetic nervous system, eliciting the relaxation response. This response is characterized by decreased heart rate, reduced blood pressure, elevated heart rate variability (HRV) and lowered levels of stress hormones like cortisol.(1,2)
Influence on Mental Well-being: Studies have shown that breathwork practices, including slow-breathing and fast-paced breathing can enhance mood, reduce symptoms of anxiety and depression, and improve overall mental well-being. These effects may be attributed to increased oxygenation, altered neurotransmitter levels, and modulation of the autonomic nervous system.(1)
Impact on Cognitive Function: Controlled breathing exercises have been associated with improvements in cognitive function, including enhanced attention, concentration, and cognitive flexibility. These effects may stem from increased cerebral blood flow, optimized oxygen delivery to the brain, and regulation of neural oscillations.(3)
Influence on Cardiovascular Health: Breathwork practices have been linked to beneficial effects on cardiovascular health, such as improved heart rate variability (HRV), which is a marker of cardiac autonomic function and overall cardiovascular resilience. Enhanced HRV is associated with reduced risk of cardiovascular disease and improved stress adaptation.(4,5)
Immune System Modulation: Preliminary research suggests that certain breathing techniques may influence immune function by regulating inflammatory responses and immune cell activity. Breathwork practitioners practicing resistive or active breathing have been shown to create oxidative stress and therefore stimulate cytokine induction. Cytokines are proteins that help control inflammation in your body.(6,7)
Impact on Pain Perception: Some studies suggest that breathwork practices, particularly slow breathing, can attenuate pain perception and improve pain tolerance. The hypoalgesic effect (decreased sensitivity to painful stimuli) is enhanced when breathing is paced at a lower frequency (6 breaths per minute).(8,9)
Potential Effects on Sleep: There is emerging evidence suggesting that breathwork practices may have positive effects on sleep quality and insomnia symptoms. Slow breathing may enhance vagal activity which can promote relaxation and facilitate the transition to sleep.(10,11)
Further research is warranted to elucidate the underlying mechanisms and optimize the therapeutic applications of breathwork across different populations and health conditions. Overall, while the science of breathwork is still evolving, accumulating evidence suggests that intentional manipulation of breathing patterns can exert profound effects on various physiological and psychological processes.
References
1) Fincham, G. W., Strauss, C., Montero-Marin, J., & Cavanagh, K. (2023). Effect of breathwork on stress and mental health: A meta-analysis of randomised-controlled trials. Scientific Reports, 13(1). https://doi.org/10.1038/s41598-022-27247-y
2) Russo, M. A., Santarelli, D. M., & O’Rourke, D. (2017). The physiological effects of slow breathing in the healthy human. In Breathe (Vol. 13, Issue 4). https://doi.org/10.1183/20734735.009817
3) Boyadzhieva, A., & Kayhan, E. (2021). Keeping the Breath in Mind: Respiration, Neural Oscillations, and the Free Energy Principle. In Frontiers in Neuroscience (Vol. 15). https://doi.org/10.3389/fnins.2021.647579
4) Ma, X., Yue, Z. Q., Gong, Z. Q., Zhang, H., Duan, N. Y., Shi, Y. T., Wei, G. X., & Li, Y. F. (2017). The effect of diaphragmatic breathing on attention, negative affect and stress in healthy adults. Frontiers in Psychology, 8(JUN). https://doi.org/10.3389/fpsyg.2017.00874
5) Chaitanya, S., Datta, A., Bhandari, B., & Sharma, V. K. (2022). Effect of Resonance Breathing on Heart Rate Variability and Cognitive Functions in Young Adults: A Randomised Controlled Study. Cureus. https://doi.org/10.7759/cureus.22187
6) Kox, M., Van Eijk, L. T., Zwaag, J., Van Den Wildenberg, J., Sweep, F. C. G. J., Van Der Hoeven, J. G., & Pickkers, P. (2014). Voluntary activation of the sympathetic nervous system and attenuation of the innate immune response in humans. Proceedings of the National Academy of Sciences of the United States of America, 111(20). https://doi.org/10.1073/pnas.1322174111
7) Vassilakopoulos, T., Roussos, C., & Zakynthinos, S. (2004). The immune response to resistive breathing. European Respiratory Journal, 24(6). https://doi.org/10.1183/09031936.04.00067904
8) Jafari, H., Gholamrezaei, A., Franssen, M., Van Oudenhove, L., Aziz, Q., Van den Bergh, O., Vlaeyen, J. W. S., & Van Diest, I. (2020). Can Slow Deep Breathing Reduce Pain? An Experimental Study Exploring Mechanisms. Journal of Pain, 21(9–10). https://doi.org/10.1016/j.jpain.2019.12.010
9) Wells, R. E., Collier, J., Posey, G., Morgan, A., Auman, T., Strittmatter, B., Magalhaes, R., Adler-Neal, A., McHaffie, J. G., & Zeidan, F. (2020). Attention to breath sensations does not engage endogenous opioids to reduce pain. Pain, 161(8). https://doi.org/10.1097/j.pain.0000000000001865
10) Tsai, H. J., Kuo, T. B. J., Lee, G. S., & Yang, C. C. H. (2015). Efficacy of paced breathing for insomnia: Enhances vagal activity and improves sleep quality. Psychophysiology, 52(3). https://doi.org/10.1111/psyp.12333
11) Martarelli, D., Cocchioni, M., Scuri, S., & Pompei, P. (2011). Diaphragmatic breathing reduces exercise-induced oxidative stress. Evidence-Based Complementary and Alternative Medicine, 2011. https://doi.org/10.1093/ecam/nep169