What Is Breathwork?
What breathwork is, what a session may involve, and how different approaches compare.
Breathwork is a broad term for practices that intentionally use the breath to influence how we feel, think and function.
It can be as simple as becoming more aware of your natural breathing, or it can involve structured breathing patterns, slower breathing, breath holds or more activating techniques.
There isn't one type of breathwork — and different techniques can have very different effects.
So, what happens in a breathwork session?
It depends on the type of breathwork.
A session might include:
learning about how breathing works
observing your natural breathing pattern
practising slower or more controlled breathing
working with nasal breathing or breath holds
using breathing to support calm, focus or recovery
exploring a more active breathing pattern
combining breathwork with movement, sound or somatic practices.
A good session should also include time to notice how you are responding and adjust the practice if needed.
You don't need to push yourself to have a big experience for breathwork to be useful.
Different types of breathwork
Functional breathing
Functional breathing looks at how you breathe in everyday life.
It may explore breathing rate, volume, nasal breathing, breathing during exercise, sleep and how your breathing changes with stress.
The goal isn't to have a perfect breathing pattern. It's to develop breathing that is appropriate and adaptable to what you are doing.
Slow breathing
Slow, comfortable breathing is commonly used to support relaxation and regulation.
Research suggests that slow breathing can influence heart-rate variability, cardiovascular function and emotional state.
Pranayama
Pranayama is a broad group of breathing practices from yoga.
Some techniques slow the breath, some include breath holds, and others deliberately increase breathing rate. So the effects can vary considerably between practices.
Conscious Connected Breathwork
Conscious Connected Breathing involves breathing continuously, without a deliberate pause between the inhale and exhale.
It can be more activating than slow breathing and may produce noticeable physical, emotional or perceptual changes.
Early research suggests potential benefits for mood and anxiety, but research into this specific approach is still developing.
High-ventilation breathwork
Some breathwork practices deliberately increase breathing rate and/or volume for an extended period.
These practices can create significant changes in carbon dioxide levels and brain blood flow and may produce altered states of consciousness.
This is very different physiologically from a gentle breathing exercise.
Does breathwork actually work?
Research into breathwork is growing, and overall findings are promising.
A 2023 meta-analysis of randomised controlled trials found that breathwork interventions were associated with reductions in self-reported stress, anxiety and depressive symptoms. However, the researchers also noted that the studies varied considerably in quality and in the techniques used.
This is important because “breathwork” isn't one intervention.
A five-minute slow breathing exercise and a 60-minute high-ventilation session are both called breathwork, but they are doing very different things.
The research therefore needs to be considered in relation to the specific breathing technique being used.
Is more intense better?
Not necessarily.
Breathwork doesn't have to mean breathing harder, deeper or faster.
You can change:
the speed of your breathing
the amount of air you breathe
the rhythm
the length of the inhale and exhale
whether you pause
whether you breathe through your nose or mouth
or simply your awareness of the breath.
Sometimes the most useful practice is simply noticing what your breath is already doing.
What should you look for in a breathwork session?
Before trying a new practice, it's worth asking:
What is this technique designed to do?
How intense is it?
What will I actually be doing with my breath?
Can I slow down or stop if I don't feel comfortable?
Is the practitioner appropriately trained?
Breathwork should be choice-led, appropriately paced and suited to the individual, rather than based on the idea that everyone needs to have the same experience.
Breathwork at The Guided Breath
At The Guided Breath, we take a functional-first approach.
That means starting with understanding your breathing and what your body may need before deciding whether a particular breathing technique is appropriate.
Sessions may involve breathing education, breath awareness, functional breathing practices or, where appropriate, Conscious Connected Breathwork.
There is no expectation that you need to have a dramatic experience.
Sometimes the most useful thing you can learn is simply:
How do I breathe — and what happens when I pay attention?
Key Takeaways
Breathwork is an umbrella term, not one particular technique.
Different techniques can have very different physiological effects.
Slow breathing can support relaxation and regulation.
Functional breathing focuses on how you breathe in everyday life.
More activating forms of breathwork can produce much stronger physical and perceptual effects.
More intense doesn't automatically mean more beneficial.
The right approach depends on the person, their goals and the technique being used.
Breathwork should be taught with appropriate education, choice and safety considerations.
References
Zaccaro, A., et al. (2018). How breath-control can change your life: A systematic review on psycho-physiological correlates of slow breathing. Frontiers in Human Neuroscience, 12, 353.
Fincham, G. W., et al. (2023). Effect of breathwork on stress and mental health: A meta-analysis of randomised-controlled trials. Scientific Reports, 13, 432.
Balban, M. Y., et al. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine, 4(1), 100895.
Bahi, C., et al. (2024). Effects of conscious connected breathing on cortical brain activity, mood and state of consciousness in healthy adults. Current Psychology, 43, 10578–10589.
Kartar, A. A., et al. (2025). Neurobiological substrates of altered states of consciousness induced by high ventilation breathwork accompanied by music. PLOS ONE, 20(8), e0329411.
Shao, R., Man, I. S. C., & Lee, T. M. C. (2024). The effect of slow-paced breathing on cardiovascular and emotion functions: A meta-analysis and systematic review. Mindfulness, 15.
