Breathwork – conscious breathing as a transformative practice

Breathwork is a collective term for different techniques that use the breath as a tool to influence both body and mind. Unlike the automatic breathing we do without thinking, breathwork is about breathing in a conscious and structured way – often for an extended period – to create changes in our nervous system, physiology, and emotional life.

​

The breath as a bridge

Breathing is the only bodily function that is both automatic and voluntary. This makes it unique – we can consciously influence something that in turn regulates so many of the body’s systems. By changing our breathing pattern, we directly affect heart rate, blood pressure, hormone levels, and neurotransmitters in the brain. In this way, the breath becomes a bridge between the conscious and the unconscious, between the body’s automatic functions and our conscious will.

​

Effects on the nervous system

Many modern forms of breathwork are based on regulating the autonomic nervous system. Slow, deep breathing activates the parasympathetic nervous system (“rest and digest”), which can bring relaxation, improved digestion, lower heart rate, and a sense of safety. Stronger and more intense breathing patterns, on the other hand, activate the sympathetic nervous system (“fight or flight”), which can trigger powerful physical and emotional responses. By moving between these states, the body can release stress, process emotions, and restore balance.

​

Emotional and psychological dimension

When we breathe consciously and rhythmically, we can release emotions and memories stored in the body. Many people describe that during a session they come into contact with old traumas, joy, sorrow, or anger – but within a safe frame where these emotions can flow and be released. This is why breathwork is often used as a tool for personal growth and trauma processing. The experience can resemble meditation, or even psychedelic states, but is achieved solely through the breath.

​

Common techniques

There are many different forms of breathwork:

• Circular breathing – a technique where pauses between inhale and exhale are removed. This creates an intense flow that often leads to strong experiences of energy and emotional release.

• Breath retention – holding the breath after inhaling or exhaling can create altered states of consciousness, affect oxygen and carbon dioxide levels in the body, and open up deeper physiological layers.

• Slow deep breathing – often used for stress management and nervous system regulation.

• Rhythmic or dynamic breathing – can be used to build energy and focus.

​

Potential benefits of breathwork

• Reduced stress and anxiety

• Improved sleep

• Better oxygenation and circulation

• Strengthened immune system

• Deeper self-awareness

• Increased sense of presence and vitality

• Release of stored emotions and trauma

​

An inner journey

Breathwork can be described as a journey – not only within the body, but also into the inner landscape that often lies hidden beneath the surface of everyday life. Through the breath, we can open doors to new levels of awareness, meet ourselves more deeply, and create space for transformation. It is a practice that can be healing, challenging, and life-changing, depending on where you are in life and which form of breathwork you choose to explore.