We all breathe.
Sometimes we breathe slowly, sometimes fast, sometimes superficially, sometimes deeply, but mostly, we breathe without being aware of it. Our breathing happens automatically, as it serves a natural function: to exchange the waste product, carbon dioxide (CO2), produced in the body, for oxygen, which our cells need to survive.
To respond to those cellular demands and physiological needs, our body naturally adapts the rate and type of breathing:
- when you run, you will breathe faster,
- when you sleep, your breathing will slow down,
- when you are stressed, you will breathe more shallowly
Ancient cultures were aware of the importance of the breath and, being the keen observers that they were, they also found the reverse is true: you can modulate your breathing to obtain a desired physiological, mental or spiritual state of being. They developed practices interwoven with conscious breathing: Think about meditation, yoga, but also martial arts, where you first learn to perform a technique or movement by repetition. After sufficient mastery, you start to use your breath to drive the technique or movement, which makes it much more powerful.
So how do we get from ancient cultures’ breathing practices to the modern day revival in breathwork?
Perhaps, the sixties are -again- to blame. With the discovery and use of psychedelics, there was a rediscovery of the knowledge and practices of ancient Eastern cultures, including breathing practices. Following their rediscovery, they gained more and more popularity, and now, in recent years, breathwork has elicited the interest from the scientific research community. Now, more and more studies get published that report indeed the benefit of these historical experience-based practices.
Types
An incomplete list of breathwork methodologies and practices below suggests, there are many ways to use breathing for different purposes, and in different ways in different settings:
- Holotropic breathwork: Stanislav Grof, who was conducting research with LSD in the early seventies, observed that in some patients, breathing patterns changed dramatically and let to catharsis. This was his queue to continue investigating how breathing in itself could be used when research on/with psychedelics was forbidden. He refined a method to induce altered states of consciousness, just by breathing alone. Using this technique, individuals could access unconscious themes and work through them. Holotropic breathwork, as the method is called, is gaining immense popularity in recent years.
- Rebirthing breathwork: Leonard Orr devised a breathing method to release traumatic childhood memories, including those related to one’s own birth. This method, its effects and side effects, as well as the breathers’ recounted experiences seem very similar to what can be observed with holotropic breathwork but the setting is slightly different. Practitioners can guide powerful breathwork on the mat as well as in water.
- Tummo breathing: breath of fire or Chandali yoga. Tibetan monks practice(d) this type of breathing to raise body temperature in cold environments. Aside from controlled breathing, this component also has a more spiritual and visualization component. Physiologically, and aside from producing warmth, it also sharpens focus and concentration.
- Wim Hof breathing: Wim Hof developed a similar technique, more adapted to a Western audience, i.e. without the spiritual and visualization component. With his method, the emphasis lies solely on breathing, cold exposure and will power.
- Yogic breathing – Pranayama: In yogic practices, many different forms of breathing are practiced. Here are some examples:
- Humming bee breath or Bhramari pranayama
- Shining skull breath or Kapalbhati pranayama
- Bellows breathing or Bhastrika pranayama
- Alternate nostril breathing or Nadi Shodhan pranayama
- Victory or ocean breath or Ujjayi pranayama
- Sudarshan Kriya
Clearly there are many proverbial roads to Rome and many (and ever more) labels appear to designate similar types of breathing and a combination thereof. It is up to the individual to decide what resonates most. But above all, keep playing, experimenting and feeling into what suits best to your needs and what feels most beneficial.
Breathwork benefits
- Improved focus and concentration
- Better stress management
- Increased feeling of general well being
- Increased energy
- Decreased feelings of anxiety
- Increased feelings of peace and inner quietness
- Boosts the immune system
There are many studies available but if you have to read one, perhaps the recently published meta-analysis of the available data on the effects of breathwork on stress and mental health already provides you with a good starting point.
Contraindications
There are plusses and minuses to everything and this includes breathwork.
This is especially true when choosing intense and long breathwork experiences (> 1 hour) such as rebirthing and holotropic breathwork.
In this case, please ensure:
- you don’t do it alone, always have a trained facilitator in your vicinity for support. In addition to providing support when need be, someone looking after you allows you to go deeper into your subconscious.
- you don’t suffer from any of the following conditions: cardiovascular issues, high blood pressure, recent injury or surgery, panic attacks, psychosis and seizure disorders. Talk openly about your overall well-being with your practitioner as this helps them prepare for the sessions so they can fully support you.
Training and experience
I am trained in guiding rebirthing breathwork, i.e. both on the mat and in water, and I am also closely involved with the holotropic breathwork community, even though I am not an official facilitator.
I love to work with individual clients as well as with groups. In groups, I enjoy to facilitate hands-on sessions introducing breathwork as well as hold space for deep sessions, depending on the time available.
Have a look at client feedback to get an idea of how I work and the impact created on people’s lives by breathwork.