Breathwork dangers: Understanding Potential Risks and Maximising Benefits

A Comprehensive Guide to Practicing Breathwork Responsibly

In today’s fast-paced world, life pulls us in many directions. It can feel as though we have an endless list of tasks to not only complete, but to perfect. As we try to live up to these external expectations or the internal pressure we put on ourselves, we are often left running on autopilot, stuck in our minds and disconnected from our physical bodies.

If this resonates with you, my first question would be…have you ever thought about drawing on a free, accessible tool that can anchor and help you in these moments? This tool is…your breath.

The breath is a fundamental, accessible and powerful tool. Yet it is a tool that is often neglected. We tend to look external (caffeine, CBD oils and more) in order to cope. Instead, I would encourage you to look internal. Connect to your breath and simply notice how this impacts your mind, and perhaps your perceived ability to manage life’s demands.

I have experienced and witnessed the profound impact of conscious breath work on mental, emotional, and physical well-being. It is now my mission to share the power of breath work with others.

As a holistic practitioner, I blend my knowledge of psychology, neurolinguistic programming and the magic of breath work to promote the powerful connection of mind and body. My approach is holistic and dynamic. It has given me the privilege to connect with others, to optimise their wellbeing and/or performance in private consultations, the corporate space, the physical health and wellbeing industry and beyond.

With that said, I am very conscious of the increased awareness and marketing of breath work. There are numerous benefits to breath work, described as life-changing to many. However, there are various types of breath work, each of which have their own associated benefits, risks and trained facilitator requirements. Therefore, it makes sense to first delve into what the increasingly popular umbrella term ‘breath work’ actually is…

What is Breath work?

Breath work refers to any conscious control of breathing patterns, usually with the intention of enhancing your emotional, mental and physical health or performance. Breath work is not restricted to one technique. It is inclusive of various different techniques, each of which has it’s own rhythm dependent on the desired outcome.

Below are some of the widely used types of breath work:

1. Pranayama: Originating from yoga, pranayama involves controlled breathing exercises to channel "prana," (life energy) into the body. It is often used in preparation for meditative practices to calm the mind and balance energy.

2. Box breathing:  One of many techniques that is used to activate the para-sympathetic nervous system. It involves inhaling through the nose, holding and exhaling through the mouth in equal counts (often four seconds). These regulated patterns of breathing are largely used to encourage diaphragmatic breathing and parasympathetic nervous system activation. Another common technique you may recognise is the 4-7-8 technique.

3. Functional and Nasal Breathing:  Light, slow and deep breathing through the nose for optimal oxygen and carbon dioxide exchange, optimal air hunger and recruitment of the diaphragm. These techniques are encouraged in the context of physical performance and endurance.

4. The Wim Hof Method: is known for its combination of deep, rhythmic breathing combined with cold exposure, and meditation.

5. Holotropic Transformational Breathwork: developed by the Psychiatrist Stanislav Grof. Holotropic breathwork is a therapeutic technique that involves rapid, deep breathing to access non-ordinary states of consciousness. This method is more often used for emotional release, self-exploration and as apart of trauma healing journeys.

Benefits of Breath work:

As a holistic practitioner, the ways in which I incorporate breath work into my own life and my work is dynamic and versatile. I recognise it’s multifaceted benefits. Although each individuals experience of breath work is unique, some key benefits include:

1. Stress Reduction: Conscious breathing techniques work on the parasympathetic nervous system and activate the ventral vagus nerve. This will reduce the body’s fight-flight-freeze response and promote relaxation.

2. Enhanced Mental Clarity and Focus: Conscious and controlled breathing can help calm the chatter of the mind and bring awareness to the present moment. This state of clarity enhances focus and creativity which can be very effective in the work-place for managing demands, problem-solving and communication.

3. Improved Physical Health and Performance: Various breath work practices are associated with enhanced respiratory health, immune system function, reduced inflammation and lower blood pressure. Similarly, functional breathing improves blood circulation and oxygen delivery to the cells for optimal physical performance. Functional breathing can alter the body’s cardiovascular function through heart rate variability.

4. Emotional Release: Breath work can allow us to access and release repressed emotions within our bodies. This can provide a sense of relief from past traumas and emotional blockages. Breath work described as holotropic, transformational and rebirthing are commonly associated with this benefit.

5. Spiritual Exploration: For those interested in deeper self-exploration, breath work can serve as a gateway to altered states of consciousness. Holotropic and transformational breath work are associated with the ability to unlock these spiritual and transformative insights.

The Risks of Breath work

While breath work is generally safe for most people. These are risks to be aware of, especially when certain techniques are practiced without guidance.

1. Hyperventilation: breath work techniques that involve rapid or deep breathing (Holotropic and WimHof) may cause hyperventilation. Essentially, breathing air in excess of the body’s metabolic requirements causes hypocapnia (lower carbon dioxide pressure in blood). This may manifest as dizziness, tingling sensations and/or fainting.

I believe it is important for individuals to be in a facilitated environment with a trained practitioner present when engaging with these breath work practices. The practitioner is trained to look out for these signs and manage accordingly.

2. Contraindications: People with respiratory issues, heart conditions, and certain mental health disorders (such as schizophrenia, psychosis and severe anxiety) should consult a healthcare professional before engaging in deeper breath work practices (such as holotropic breath work).

For those with pre-existing medical or psychological conditions, I always recommend consulting with a healthcare provider prior to engaging in deeper breath work practices. It is always a good indicator of practice if a practitioner requires the completion of a waiver form. This ensures they are throughly screening those who are engaging in deeper practices.

3. Emotional Overwhelm: Breath work can release intense and repressed emotions, which can understandably be overwhelming. It is so important to approach breath work gently, to know your limits and to know you have the right to stop if it feels too much.

I believe there is beauty in persevering with breath work when a little resistance is experienced. However, I also understand that it is each individuals practice and it is important that people understand it is their practice, they can always return to their usual breathing pattern despite being amongst a guided facilitation.

I am an advocate of Trauma Informed Care and I work in alignment with these teachings. Some examples include:

• It is not up to us, as facilitators to decide whether it is a safe environment for our attendees. Of course, we aim to create an environment conducive to safety and understanding yet it is important to be conscious not to make assumptions

• It is our job to ensure adequate follow-up and signposting following breath work facilitation. Breath work should be seen as a tool for healing and growth, not as a way of escaping deeper work that may be required for safety, healing and growth following a session that may release intense emotions. 

Breath work is a diverse and transformative practice. Whether you are looking to reduce stress, calm the chatter of the mind and ‘reset’ the nervous system or you are looking to embark on a journey of healing, breath work can be your versatile tool.

Like many modalities, it should be used with care, especially when dealing with emotional or physical vulnerabilities. If you are new to breath work, I recommend starting with simple conscious breathing techniques, such as box breathing. I would then suggest exploring your intention and desired outcomes in order to navigate working with a qualified breath work facilitator to explore deeper practices.

For me, being consciously connected to the breath is a true privilege. It is a gateway to greater physical health, alignment of mind and body and improved mental wellbeing. It offers an alternative way of living, in safety, understanding and connection vs on autopilot, survival mode and disconnected from yourself and others.

With everything in mind, I would highly recommend giving conscious breath work a try. A new healing tool may be just one breath away…

If you are interested in learning more about breath work or you would like to discuss a breath work session with myself, please do not hesitate to reach out. I would be honoured to hear from you and to be alongside you in your holistic journey. You can book a session with me here on Bodhi Holistic Hub.