Dive into the science behind the magic and discover how this ancient technique can bring profound benefits to your life.

Curious about breathwork?

THE SCIENCE

What is Breathwork?

Breathwork refers to a variety of techniques that involve intentional and focused breathing. By manipulating different breathing patterns and holds, practitioners can create a wide range of physiological and mental responses. This practice is not just about breathing; it’s a transformative tool that can enhance physical well-being, emotional healing, and mental clarity.

Through breathwork, individuals can access deeper states of relaxation, reduce stress and anxiety, and improve their overall health. The intentional use of breath can stimulate the body’s natural healing processes, enhance self-awareness, and promote emotional release. Whether you are seeking to manage daily stress, improve focus, or embark on a journey of self-discovery, breathwork offers a pathway to personal transformation and well-being.

If the list of benefits seems too good to be true, keep reading. The science is there. 

The Autonomic Nervous System

& The Fight/Flight/Freeze Response

To understand breathwork, it's essential to grasp how the autonomic nervous system (ANS) functions. The ANS regulates involuntary physiological processes, including:

Heart rate

Blood Pressure

Respiration

Digestion

Stress Response

While parts of our brain control conscious thinking and movement, the autonomic nervous system manages functions we don’t think about, such as heartbeat, digestion, and stress response—including breathing. Typically, our bodies breathe on their own without our conscious intervention.

The Stress Response and Breath

When we encounter stress, our bodies automatically react.
For example:

Pupils dilate

Heart rate increases

Digestion slows

Breathing becomes shallow and often moves to the chest

Stress hormones like adrenaline and cortisol are released

In a life-threatening situation, like escaping a bear, our bodies would naturally respond by fleeing, allowing us to return to a calm state. However, in modern life, stressors like a demanding boss don't go away, leaving our bodies trapped in a continuous cycle of fight or flight. This chronic stress keeps us from achieving a relaxed state and impedes our ability to heal.

Releasing the Body from the Fight or Flight Response

Breath and stress share a fascinating relationship; Stress affects the breath and breath can affect the stress response.

When the autonomic nervous system has triggered the sympathetic nervous system (A.K.A. the fight or flight response) natural breathing rhythms shift. The body breathes rapidly and shallowly through the mouth. Hormones shift. Heart beats faster as the body prepares to protect itself. 

The breath is the only function of the autonomic nervous system that we can consciously control. We can choose to hold our breath or take deep, calming breaths.  

As you begin to breathe in healthy breathing patterns using the nose, breathing using the diaphragm in a slow regulated manner, the body moves into the parasympathetic nervous system (rest and digest).

Why Develop a Breathwork Practice?

When people come to breathwork for the first time, they experience a variety of sensations as the body slides out of the protective sympathetic nervous system. 

People who have lived in chronic state of stress often experience massive changes to their mind and body after just one breathwork session as the body returns to a relaxed state. 

It’s called Breathwork for a reason.

It takes to work to maintain this relaxed state. After 3-4 days following a breathwork session it is normal for the body to return to its normal heightened, alter state. With practice you can teach your body to stay in a calm and relaxed state. 

One workout, one yoga class one massage isn’t going to change your life. Don’t expect one breathwork session to either. The more you come, the better you will feel.

Read the Research

Don’t take our word for it. The research is there. Click on the links below and explore the research behind the many benefits that breathwork can do for you. 

1.Breathing and Your Heart Health

Breathing exercises can help regulate heart rate and lower blood pressure. Explore how controlled breathing can contribute to cardiovascular health.
Read more here.

2. Breathing and Digestion

Diaphragmatic breathing has been shown to improve digestion. This technique promotes deeper, fuller breaths that stimulate the diaphragm and support digestive function.
Discover more here.

3. Breathing and Mental Health

Breathwork plays a significant role in managing stress and improving mental health. Learn how different breathing techniques can reduce anxiety and promote emotional balance.
Learn more here.

4. Breathing and Sleep Quality

Research shows that proper breathing can significantly improve sleep quality. Explore how breathwork can enhance rest and rejuvenation.
Read the study here.

Want to Dive Deeper?
These Books Explain the Science Behind Breathwork

These books will help you understand more about breathwork, trauma, and how to heal from difficult experiences.

Not into Books?
Listen to These Podcasts for More Insights

For those who prefer to listen, here are some insightful podcast episodes about breathing and its benefits:

Andrew Huberman Podcast - The Biology of Breathing

In this episode, Huberman breaks down the biology of breathing, how it affects mood, stress reduction, sleep apnea, and immune function. He also explores several breathing techniques such as box breathing and Prānāyāma.
Listen to the episode (or here’s the short version if you’re pressed for time).

Joe Rogan with James Nestor - Breath: The New Science of a Lost Art

Join Joe Rogan and James Nestor as they discuss the fascinating science of breath, why breathing through the mouth is harmful, and how to optimize breathing for better health and performance.
Listen to the episode (or catch the key insights here).