What breathwork is — and what it is not

Breathwork is a broad term for any practice that involves consciously changing your breathing pattern to produce a specific effect — physical, emotional, or psychological. It is not the same as deep breathing exercises or simple relaxation techniques, though those fall loosely under the umbrella. At its more profound end, breathwork can produce intense emotional releases, altered states of consciousness, and significant shifts in how a person relates to their body, emotions, and past experiences.

Breathwork is not meditation, though the two are often practised together. Meditation typically involves observing the breath without changing it. Breathwork actively changes the rhythm, depth, and pattern of breathing to produce specific effects.

The main types of breathwork

Holotropic breathwork
Developed by Stanislav and Christina Grof, holotropic breathwork uses sustained, accelerated breathing — typically for 1–3 hours — to produce non-ordinary states of consciousness. It is often described as one of the most powerful non-pharmacological tools for accessing deep psychological material. Always facilitated by trained practitioners in group or one-to-one settings.
Deep trauma workGroup or 1:1In-person
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Conscious connected breathing
Also called rebirthing or integrative breathing, this technique uses a continuous, connected breath — no pause between inhale and exhale — to release stored emotions and tension from the body. Sessions are typically 45–90 minutes. Many people experience significant emotional release, physical sensations, or profound shifts in perspective.
Emotional releaseOnline or in-personTransformative
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Box breathing and coherence breathing
These are structured, rhythmic techniques used to regulate the nervous system. Box breathing (4 counts in, hold, out, hold) is used by military, athletes, and therapists alike. Coherence breathing (5 seconds in, 5 seconds out) synchronises heart rate variability and produces measurable reductions in stress and anxiety. Both are accessible to beginners and can be practised daily.
Nervous system regulationBeginner-friendlyDaily practice
Transformational breath
A trademarked modality developed by Judith Kravitz, Transformational Breath combines a full, connected abdominal breath with sound, movement, and body mapping to open restricted breathing patterns. Practitioners map the client's breathing pattern at the start of a session and adjust the work accordingly. It is gentle enough for most people and can be done online.
Full bodySound + movementOnline-friendly
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What happens in a breathwork session

Sessions vary by modality and facilitator, but most follow a similar arc. You will begin lying down or sitting comfortably. The facilitator will guide you through the specific breathing technique, often with music supporting the experience. You will breathe actively for anywhere from 20 minutes to several hours, depending on the type of session.

During the session, a range of experiences is possible — and normal:

  • Physical sensations: tingling, vibration, temperature changes, or a feeling of lightness
  • Tetany: temporary cramping or stiffness in the hands, face, or feet — this is caused by a shift in blood CO₂ levels and is harmless. A skilled facilitator will guide you through it.
  • Emotional release: tears, laughter, anger, or grief moving through — sometimes connected to specific memories, sometimes not
  • Altered states: colours, imagery, or a felt sense of expansion or dissolution of ordinary mental boundaries
  • Deep stillness: some people experience very little dramatic sensation but emerge from the session feeling profoundly rested and clear

Medical note: Breathwork with intense hyperventilation is not suitable for everyone. If you have epilepsy, cardiovascular conditions, are pregnant, or have a history of psychosis or severe trauma, speak with your doctor before beginning breathwork. A reputable facilitator will always conduct a health intake before a session.

Why is breathwork so popular right now?

Several converging trends have brought breathwork into the mainstream. The science of the vagus nerve and polyvagal theory has given nervous system regulation a clinical foundation. Increasing interest in non-pharmacological approaches to mental health has made practices that produce altered states without substances more attractive. And the accessibility of online sessions has made it possible to work with world-class facilitators from anywhere.

There is also the simple fact that it works. For many people, a single well-facilitated breathwork session produces more palpable and lasting shift than months of conventional approaches to the same issue. That kind of direct experience is powerful.

How to start

If you are new to breathwork, the best starting point is a guided session with an experienced facilitator — rather than a self-directed practice. The presence of a facilitator provides safety, and their ability to read what is happening in the session and adjust accordingly makes a significant difference, particularly for deeper work.

Start with a single session to see how your body responds. Be honest with the facilitator about any health conditions or concerns. Allow yourself the integration time afterwards — at least a quiet afternoon, ideally more.

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