Breathwork Fundamentals:
The Science and Evidence of Breathwork
The term ‘Breathwork’ encompasses a wide variety of techniques that involve the conscious control of breathing patterns. This has been found to promote physical, emotional, and spiritual well-being. Through simple changes in pattern, form, intention and attention significant shifts in mood, emotional release, stability and deep healing.
This page has been created to outline the fundamental science and evidence of breathwork in the simplest form. Though breathwork research is still in its infancy, this is what we have found so far. Please note that breathwork and the ‘evidence’ of its effectiveness has been historically backed through indigenous practice and anecdotal records.
At Inspire Breathwork, we understand that every indigenous lineage has a practice of breathwork. Many indigenous practices of community connection whether its singing together, dancing together, chanting together or praying together, has the breath as a fundament. It only through colonisation that we have lost these practices.
However, there is one practice that still has its roots in the breath and the abstraction of that practice is what we see within the western world now. This is the case for ancient Indian yoga, pranayama and meditation.
The education with Inspire Breathwork is an acknowledgement of that reality and an acknowledgement of the gained recognition of breathwork in contemporary therapeutic settings for its potential to alleviate stress and improve mental health.
This section aims to synthesise western scientific evidence from recent studies on the impact of breathwork on emotional and spiritual health, highlighting its physiological and psychological underpinnings.
*Though this may support your interest in the practice, and the need for validation through a western academic or scientific lens, I would encourage your interest to be nurtured through independent practice and anecdotal research.
Introduction
3 Functional Styles
There are three functional styles of breathwork. These will help delineate what ismeant by the term and help clarify what I mean when I talk about breathwork.
The three functional styles are: Daily hygiene, Capacity Building and Deeper Explorations.
The first one is daily hygiene. Daily hygiene is the breath work patterns that you can use during your everyday. These are breath practices that tend to be practiced in shprt doses. These can have specific timed inhalations and exhalations, and these can also be remedial in the moment practices - to attend to a panic attack for example.
The second functional style is capacity building. Capacity building is rooted in reaching your maximum and minimum abilities of your lung, lung volume, breath holds, heat and cold exposure and working with different altitudes. This practice is focused on optimising breath functionality and reahing ‘superhuman’ breath abilities. These are primarily the concern of elite athletes, performance focused individuals and those wanting to push through their natural mammalian responses.
The third functional style is Deeper Explorations. Deeper explorations is the use of a simple breath pattern called the conscious connected breath. This is a simple pattern that is practices over a longer period of time. This is a breath practice that can start form 30 minutes, to 60 minutes to 90 minutes or longer. Experience has shown that this simple pattern can access a body archive, and attend to aspects of our human experience that lie withing the subconscious. This is the practice that can attend to trauma healing, historical and intergenerational trauma and help to reconnect mind, body and spirit.
Physiological Experience of Breathwork
The breath is one of the only processes in the body that is both conscious and unconscious, which means its something that happens by itself, and its something we can control. This phenonomenon is believed to be the root of the power of breathwork.
The ability to touch our subconscious body, means that the breath can attend to things that are not in our control. It is believed to be the bridge to help us understand the way we are. So, because it is both conscious and unconscious, it means it is also voluntary and involuntary, which means it can attend to the autonomic nervous system, and the somatic nervous system.
This is gives us a powerful key. If we can change our breath, we can change our experience. Learning to breathe better and more consciously allows us to tap into the sunconscious and help us understand ourselves better.
The autonomic nervous system (ANS) regulates involuntary bodily functions. This is the system that effects our most primal fear and trauma responses of fight, flight, freeze and fawn - also known as the sypathetic nervous system and our primar social responses of rest, digest and social engagement- also know parasympathetic nervous system.
Daily hygiene breathwork techniques can shift the balance between the sympathetic and parasympathetic branches of the Autonomic Nervous System. There is ongoing evidence to suggest that learning to breathe functionally and more consciously can help us move from one state to the other more ably. This means giving us skills and access ot be able to choose whether we would like to activate or deactivate our systems more readily.
Research demonstrates that controlled breathing can activate the parasympathetic system, leading to reduced heart rate and lower levels of stress hormones.
In a society that is fear-driven and stress-ridden, the ability to choose to deactivate or down-regulate with the breath is a powerful skill. In a society that forces people into depression, lethargy and exhaustion, the ability to choose to activate or ‘up-regulate’ is a powerful tool.
Breathwork is no longer just a tool for calming, soothing or relaxing, it becomes a self-help, self-administered therapeutic tool for everyday life.
Psychological Benefits of Breathwork
The acceptance of body-wisdom and the importance of the body as part of our mental health is long overdue. Modern science are only now starting to understand that mental health has so much more to do with the body than the forefathers of western, colonial and patriarchal psychology would have believed.
One of the main benefits of breathwork, is the effect it has on our mental health, psychology, meaning making and narrative understanding.
With regards to interoceptive (in-body) communication, much of our wellbeing is rooted in how our body feels. Our body is an archive of our lived histories. It is in the body that stores and remembers emotions, experiences, traumas etc. Though the mind may not fully remember, it is well-documented that the body does.
So, attending to the body through somatic practices like breathwork - ‘somatic’ meaning body based - can help us develop our psychological health. Studies have shown that deep, rhythmic breathing can enhance interoceptive awareness—the ability to perceive internal bodily signals, meaning we can improve our emotional regulation (Frontiers in Psychiatry). For example, a study found that participants who engaged in breath-focused practices reported lower anxiety and improved mood, suggesting that these physiological changes with the breath directly influence emotional states.
The psychological benefits of breathwork particularly in relation to anxiety, depression, and stress management are well-documented. A meta-analysis of randomised controlled trials found significant improvements in anxiety and depressive symptoms among individuals practising daily hygiene breathwork regularly. These findings are further supported by studies examining specific techniques, such as Sudarshan Kriya Yoga, which have shown promising results in reducing mental health issues.
Daily hygiene breathwork has been found to support our psychological health through its connection to the autonomic nervous system - our stress and fear response system.
Controlled breathing techniques encourage an exploration of our inner terrain and can help develop skills of relaxation and mindfulness that counters the physiological effects of stress. For instance, a study published in Frontiers in Psychology found that breathwork practices could lead to a measurable decrease in cortisol levels, a hormone closely associated with stress. This physiological response aligns with the reports of improved emotional states.
By focusing on the breath, people can cultivate skills in recognising and processing physical sensations and emotions and allowing them to be present rather than suppressing them. This practice can lead to more adaptive coping strategies and an active participation in ones human experience.
Breathwork and Spiritual Health
Beyond its psychological benefits, breathwork also plays a significant role in enhancing spiritual health.
Breathwork is deeply powerful in that it straddles both the clinical space - where the physiological and psychological benefits are evident. But it also the spiritual space, where the the terrain of deeper explorations of the human experience can be explored.
Many spiritual lineages are rooted in the breath and use the breath as a means to connect with a higher consciousness, spirit, the universe, god or gods or achieve a state of inner peace. For example, practices such as Pranayama in Indian Yoga emphasise breath control as a path to spiritual awakening and self-discovery, or the use of breath in Tai Chi or Qigong to connect with Life Force energy.
Qualitative studies have shown that people who engage in breathwork often report profound spiritual experiences, including feelings of interconnectedness, transcendence, and heightened awareness. These experiences can lead to a deeper understanding of oneself and one's place in the world, contributing to a more fulfilling spiritual life.
In a society disconnected form spiritual practice and the rise of agnostic and potentially nihilist ideologies under late-stage capitalism, breathwork can serve as a non-sectarian spiritual practice - allowing people to access spirituality without the weight, control and history of religion. This integration of breathwork into spiritual practices may also help overall mental health, encouraging the interconnectedness of emotional, psychological, and spiritual well-being.
Professionalism of Breathwork
Breathwork is currently an unregulated term. It is unprotected and the field is yet to be regulated. This means that level of skills, knowledge and standards of care from different practitioners vary.
Though breathwork is becoming more popular, movements and collectives are needed to get breathwork recognised as a therapeutic practice. Organisations like the UK Breathwork Association and the Global Breathwork Practitioner Alliance are working to do just that.
With that being said, the therapeutic application of daily hygiene breathwork is gaining traction in clinical settings, where it is increasingly used as a complementary approach to traditional mental health interventions. Therapists and practitioners are recognising the value of incorporating daily hygiene breathwork techniques to help clients manage anxiety, depression, and stress. Evidence from randomised controlled trials supports the efficacy of breathwork in clinical populations, suggesting it can significantly enhance treatment outcomes.
However, further research is needed to establish standardised protocols for deeper explorations and breathwork therapy through the conscious connected breath.
Many of the studies currently done on breathwork focus on a predominantly white-bodied cis men, and studies should focus on diverse populations to better understand the full range of benefits and to tailor breathwork therapy and practice accordingly. Longitudinal studies examining the long-term effects of conscious connected breathwork on emotional and spiritual health would be beneficial and exciting.
How Do We Breathe?
This section is here to give you some information on what is actually happening when we breathe.
Having a foundation of the mechanics of the breathing apparatus can help us understand some of the physicological experiences of breathing. And though we may not experience breathing in the scientific frame of mind, it can be helpful to understand what may be happening.
Biochemistry of Breathwork:
The fundamental chemicals we are working with are oxygen and carbon dioxide. Breathing is the process of respiration, oxygen (O₂) and carbon dioxide (CO₂). These chemicals play critical but distinct roles. Here's how each functions:
Oxygen in Breathwork
Oxygen is essential for aerobic respiration, this is how cells generate energy. This occurs in a couple of stages.
The first in Inhalation. Oxygen enters the body through the lungs when we breathe in. It passes into the bloodstream via the alveoli (tiny air sacs in the lungs) and binds to haemoglobin in red blood cells.
And the second is Cellular Respiration. Once oxygen reaches cells, it is transported to the mitochondria (the "powerhouses" of the cell). Inside the mitochondria, oxygen is used to help break down glucose (from food) in a process called oxidative phosphorylation. This process produces adenosine triphosphate (ATP), the energy currency of the cell, along with water and carbon dioxide as byproducts.
Carbon Dioxide in Breathwork
Carbon dioxide is a waste product of cellular respiration. The production of CO₂ happens in the mitochondria. The production of CO₂ happens in two stages:
During the breakdown of glucose for energy (in the Krebs cycle and electron transport chain), Carbon is released.
Carbon atoms from the glucose combine with oxygen to form carbon dioxide. This CO₂ is then released into the bloodstream. And then in the process of Exhalation, carbon dioxide is transported back to the lungs via the bloodstream, where it is dissolved in blood plasma or carried by haemoglobin. Once it reaches the lungs, CO₂ diffuses into the alveoli and is expelled from the body when we exhale.
Therefore:
Oxygen: Inhaled, absorbed into the blood, and used by cells to produce energy (ATP).
Carbon dioxide: A waste product generated during energy production, which is carried back to the lungs and exhaled.
Oxygen is vital for energy production, while carbon dioxide is a waste product that must be removed from the body to maintain the balance necessary for survival. It is also important to note here, that neither can enter the body or be released without the presence of the other. They are intrinsically linked and the exchange of gases moves through a process of osmosis - high concentration to low concentration. Without the presence of the other, this process cannot happen.
Dropping Levels of Carbon Dioxide During Conscious Connected Breathwork
It has been found that even the subtlest conscious connected breath sees a drop in carbon dioxide (CO₂) levels. When carbon dioxide levels drop in the human body, a condition known as hypocapnia or hypocarbia occurs. This drop in CO₂ levels can significantly affect bodily functions, particularly the regulation of breathing and blood pH. Here’s what happens:
Effects on Blood pH: Respiratory Alkalosis
CO₂ plays a crucial role in maintaining the acid-base balance in the body. CO₂ combines with water in the blood to form carbonic acid (H₂CO₃), which can dissociate into hydrogen ions (H⁺) and bicarbonate ions (HCO₃⁻). This system helps regulate blood pH. When CO₂ levels drop, less carbonic acid is formed, leading to a decrease in hydrogen ions and causing the blood to become more alkaline (increase in pH). This condition is called respiratory alkalosis.
Narrowing of Blood Vessels: Vasoconstriction
Low CO₂ levels cause vasoconstriction (narrowing of blood vessels), particularly in the brain. This reduction in blood flow can lead to dizziness, lightheadedness, confusion, headaches and in severe cases, it can cause fainting or loss of consciousness due to reduced oxygen delivery to the brain.
Reduced Respiratory Drive: Rate and Depth of Breathing
CO₂ levels in the blood are one of the primary triggers that control the rate and depth of breathing. When CO₂ levels drop, the body reduces the respiratory drive (the impulse to breathe), as it interprets the low CO₂ as a sign that breathing can slow down. This can cause shallow breathing and worsen the imbalance.
Muscle Cramps and Tingling
The alkalosis caused by low CO₂ levels can lead to changes in the way calcium is handled in the body. Low levels of calcium in the blood (called hypocalcemia) can occur, which may cause muscle cramps, twitching, and tingling, especially in the fingers, lips, and face.
Heart and Circulation Issues
In extreme cases of hypocapnia, the reduction in blood flow and the imbalance in pH can affect the heart, leading to heart palpitations, increased heart rate (tachycardia), potential arrhythmias (irregular heartbeats).
When CO₂ levels drop, it disrupts the body's balance, leading to alkalosis, reduced brain blood flow, altered breathing patterns, muscle symptoms, and potential circulatory issues. Addressing the underlying cause, such as managing hyperventilation, is crucial to restoring normal CO₂ levels and overall balance.
Conscious Alkalosis
There is growing research and interest in conscious alkalosis as a therapeutic method, especially within practices such as the controlled breathing techniques used in daily hygiene breathwork and deeper exploration methods that influence the body's pH balance.
Conscious alkalosis refers to intentionally inducing a state of respiratory alkalosis (higher blood pH due to lower CO₂) through controlled breathing patterns for potential therapeutic benefits.
Here’s a breakdown of some research and therapeutic considerations related to conscious alkalosis:
Mental Health Benefits
Many therapeutic practices using breathwork—such as holotropic breathwork or rebirthing breathwork—involve controlled hyperventilation, which can induce alkalosis. These methods have been explored for potential benefits in:
Reducing Anxiety: Controlled breathing and induced alkalosis can reduce feelings of anxiety by stimulating the parasympathetic nervous system, creating a calming effect after the breathing session. The temporary shift in blood chemistry might play a role in rebalancing brain function.
Enhancing Mood and Well-Being: Some studies suggest that breathwork can enhance overall emotional well-being and cognitive function. Conscious alkalosis, by reducing CO₂, may momentarily alter brain chemistry in ways that lead to altered states of consciousness, resulting in increased feelings of calm, clarity, or euphoria .
Acid and Cellular Function
Inducing alkalosis through controlled breathing may also influence metabolic and cellular processes. Alkaline conditions could enhance the function of certain enzymes and reduce oxidative stress, potentially contributing to:
Enhanced cellular repair: Certain biochemical pathways that require more alkaline environments may function more efficiently when the body temporarily enters a state of alkalosis.
Anti-inflammatory effects: Some theories propose that alkalosis might reduce systemic inflammation, though more research is needed to clarify how this works long-term in therapeutic settings.
Subconscious Exploration: It temporarily shifts the balance in the brain, reducing activity in the neocortex (the part of the brain responsible for ego-based thoughts) and potentially offering access to deeper subconscious processes.
Transient Hypofrontality: This term describes how reduced blood flow to the frontal lobes and increased activity in the limbic brain can diminish the ego's control, allowing for more profound experiences and insights.
One of the most well-publicised practices is the one developed by Wim Hof, this method combines hyperventilation techniques, cold exposure, and meditation. Research has shown some intriguing effects:
Immune System Modulation: A 2014 study published in Proceedings of the National Academy of Sciences (PNAS) demonstrated that practitioners of the Wim Hof Method were able to voluntarily influence their autonomic nervous system and immune response, reducing inflammation. This was linked to conscious hyperventilation followed by breath-holding, leading to temporary respiratory alkalosis.
Effects on Pain Tolerance: Another study found that the controlled breathing aspect of the Wim Hof Method helped practitioners tolerate cold exposure and pain, likely due to altered blood chemistry and a shift in stress response caused by the induced alkalosis.
More research can be done on these states, however from my work in breathwork and exploration of deeper states, we must be clear that these induced states are for short and temporary practices. We do not encourage chronic alkalosis.
Autonomic Nervous System
As I have mentioned before, breathing impacts the autonomic nervous system, which regulates involuntary bodily functions.
The autonomic nervous systems has 2 branches: Sympathetic and Parasympathetic.
Sympathetic and Parasympathetic: Inhalation activates the sympathetic nervous system (associated with arousal and stress), while exhalation triggers the parasympathetic nervous system (linked to relaxation and recovery). By controlling the exhale, we can manage our response to stress, training the nervous system to handle higher levels of intensity without becoming overwhelmed.
The Vagus Nerve
The breathing systems is deeply connected with the vagus nerve. The vagus nerve is a critical part of the body's autonomic nervous system, specifically within the parasympathetic system, which controls involuntary functions like heart rate, digestion, and breathing. It's the longest cranial nerve, running from the brainstem down through the neck and into the chest and abdomen, connecting to many vital organs along the way, including the heart, lungs, and digestive tract.
The vagus nerve plays a key role in regulating the body's "rest and digest" functions. When stimulated, it helps lower stress responses by reducing heart rate, lowering blood pressure, and promoting relaxation and digestion. This calming effect contrasts with the "fight or flight" response of the sympathetic nervous system, helping the body return to a state of balance after stress.
Because of its influence on both mental and physical health, the vagus nerve is often linked to practices like breathwork, meditation, and relaxation techniques, which can stimulate it and promote overall well-being. It's also connected to emotional regulation, as it helps mediate the connection between the brain and the gut, known as the gut-brain axis.
Fascial Network
Breathwork has a profound impact on the fascial network, which is the connective tissue system that surrounds and supports muscles, bones, and organs throughout the body. Fascia is not just structural; it also plays a role in communication, sensation, and movement.
Deep, conscious breathing increases circulation and oxygen delivery to tissues, which helps hydrate the fascia. When fascia is hydrated, it becomes more pliable and less prone to tightness or adhesions (where it sticks to other tissues). This elasticity promotes fluid movement and flexibility throughout the body, preventing stiffness and tension.
Fascia can store tension and emotional trauma.
Breathwork, especially forms like diaphragmatic or deep belly breathing, encourages the release of stored tension in the fascial layers. When we consciously breathe into specific areas of the body, we can release restricted fascia and allow for greater movement and relaxation in those regions.
Fascia is also believed to store emotional trauma or stress. Deep, connected breathing can facilitate the release of emotional blockages held within the fascial network. This is why breathwork is often experienced as deeply emotional for some people, as it helps unblock physical and emotional restrictions.
Neurological Understanding:
Brain Waves: Different breathing patterns can shift brain wave activity.
Beta Waves: Associated with normal, active thinking and consciousness.
Alpha Waves: Linked to relaxation and a state of calm awareness.
Theta Waves: Often experienced during deep relaxation or meditation, associated with creativity and intuition.
Delta Waves: The slowest brain waves, related to deep sleep, recovery and restorative states.
Physiological Risks and Considerations of High Ventilation Breathwork or Prolonged Conscious Alkalosis
While conscious alkalosis can be therapeutic in specific controlled environments, it’s important to note that prolonged or severe hypocapnia (low CO₂) can have harmful effects. Therefore, these techniques should be practised with proper guidance and caution to avoid:
Dizziness, fainting, or cognitive impairment due to reduced blood flow to the brain.
Cardiovascular stress, especially in individuals with pre-existing conditions.
There is emerging evidence that conscious alkalosis, induced through controlled breathing techniques like those found in breathwork may offer therapeutic benefits for mental health, immune response, pain management, and stress reduction. However, more research is needed to fully understand the long-term implications, optimal practice conditions, and safety considerations for broader therapeutic use.
If you’re considering incorporating conscious alkalosis into your practice, it’s best to do so under the guidance of trained professionals to ensure safety and effectiveness.
Facilitator Training at Inspire Breathwork
If you’re looking for certified breathwork facilitator training that prepares you to hold space responsibly and make a meaningful impact, this program is for you.
At Inspire Breathwork, we believe that breathwork is not just a personal journey but a collective revolution. We are creating a new standard of breathwork facilitation—one that respects history, honors trauma, and works towards social justice and decolonial healing.
Join us in building a new paradigm of breathwork—one that is grounded, ethical, and deeply connected to the reality of today’s world.