What Is Breathwork? How It Works, Benefits and How to Get Started

Breathwork is the intentional use of breathing patterns to influence how we feel physically, mentally and emotionally. It can be as simple as slowing the breath for a few minutes, or involve a longer guided practice such as Conscious Connected Breathing.

We breathe around the clock without thinking about it. Yet breathing is unusual because it happens automatically and is also something we can consciously change.

We can slow it down. Deepen it. Lengthen the exhale. Change its rhythm. Or simply bring our attention to it.

And when we change the way we breathe, other things can change too.

This is one reason breathwork has become increasingly popular as a practice for stress, relaxation, emotional wellbeing, focus and self-awareness.

But what actually is breathwork? How does it work? And what does the science really tell us about its benefits?

Let's explore.

What is breathwork?

Breathwork is an umbrella term for practices that intentionally change or bring awareness to the way we breathe.

There isn't one single type of breathwork.

Some practices involve breathing more slowly. Others change the relative length of the inhale and exhale. Some include pauses or breath holds. Others use a continuous rhythm without pauses at all.

A breathwork practice might last two minutes at your desk or form part of a much longer facilitated session.

This distinction matters because different breathing practices can create different physiological and subjective experiences. Research into slow-paced breathing, for example, should not automatically be assumed to apply to every other form of breathwork.

Broadly, though, breathwork is about working consciously with something your body already does all day, every day: breathing.

How does breathwork work?

Your breathing and your physical and emotional state are closely connected.

Think about what happens naturally when you're frightened, stressed or startled. Your breathing may become quicker or shallower.

When you're deeply relaxed or asleep, it tends to become slower.

That relationship can work in both directions.

Our emotional and physiological state can alter our breathing, but deliberately changing our breathing can also influence processes within the body.

This includes interactions between breathing, heart rate and the autonomic nervous system, the network involved in regulating many of the body's automatic functions.

Research into slow breathing has observed changes in measures including heart rate variability, respiratory sinus arrhythmia and activity associated with the autonomic and central nervous systems.

In everyday language, this means that changing the rhythm of your breathing can change some of the signals travelling between your body and brain.

It doesn't mean that one breathing exercise magically "resets" your nervous system.

A better way to think about breathwork is as one tool that may help us influence our state and develop greater awareness of what is happening within us.

What is the nervous system's role in breathwork?

You'll often hear breathwork discussed alongside the autonomic nervous system.

The autonomic nervous system helps regulate processes we don't usually need to consciously control, including heart rate, digestion, blood pressure and breathing.

Two parts you'll commonly hear mentioned are the sympathetic and parasympathetic nervous systems.

The sympathetic nervous system is involved in mobilisation and responding to challenge or threat.

The parasympathetic nervous system supports processes associated with rest, recovery and restoration.

Both are necessary.

The aim isn't to eliminate stress or remain permanently "calm". Our bodies need to be able to respond when something requires our attention or action.

What can be useful is developing greater flexibility: recognising what is happening within us and having ways to support ourselves when we need them.

Certain forms of slow breathing appear to interact with this system.

A systematic review of slow breathing research found changes in autonomic activity, including increased heart rate variability, alongside changes in brain activity and psychological measures. The researchers also stressed that the evidence was limited and that breathing methods varied considerably between studies.

So while the mechanisms are fascinating, there is still plenty we don't fully understand.

What are the potential benefits of breathwork?

People explore breathwork for many different reasons.

Some use it as a way to slow down after a busy day. Others practise before sleep, during stressful periods, before an important conversation or when they want to feel more focused and present.

Longer breathwork sessions may also be used for reflection, self-exploration or emotional awareness.

Research has investigated breathwork in relation to:

• stress

• anxiety

• mood

• relaxation

• emotional regulation

• sleep

• attention and focus

• cardiovascular and autonomic function.

A 2023 meta-analysis of randomised controlled trials found that breathwork was associated with lower self-reported stress compared with control conditions. The researchers also found significant effects for anxiety and depressive symptoms.

These were relatively modest effects, however, and the authors cautioned against allowing enthusiasm for breathwork to run ahead of the evidence.

That's an important distinction.

Breathwork isn't a cure-all.

But the growing evidence suggests that intentional breathing may be a useful and remarkably accessible tool for supporting wellbeing.

Is breathwork scientifically proven?

This question deserves more than a simple yes or no.

There is scientific evidence supporting benefits associated with particular forms of breathwork.

For example, systematic reviews have found physiological changes associated with slow breathing, while controlled trials and meta-analyses have explored its effects on stress, anxiety and mood.

But "breathwork" describes many different practices.

A study investigating slow breathing at around six breaths per minute isn't necessarily evidence for a fast-paced breathing practice or a 60-minute Conscious Connected Breathing session.

The quality and size of studies also vary.

Interestingly, a large 2023 randomised controlled trial involving 400 participants compared around ten minutes of coherent breathing at approximately 5.5 breaths per minute each day with a placebo breathing practice. Both groups showed improvements over four weeks, but coherent breathing was not found to be superior to the matched placebo condition on the primary mental-health and wellbeing measure.

That doesn't mean breathwork "doesn't work". It shows why we need to be thoughtful about what individual studies can actually tell us.

At Breathe Into, we would rather acknowledge that uncertainty than turn interesting research into an exaggerated claim.

Are all types of breathwork the same?

No.

This is probably one of the most important things to understand when you're beginning to explore breathwork.

Slow or paced breathing

This involves deliberately slowing the breathing rate, sometimes following a particular rhythm.

For example:

Breathe in for 4 seconds.
Breathe out for 6 seconds.

Practices with a slightly longer exhale can feel settling for some people and are easy to use in everyday life.

Coherent or resonance breathing

This usually involves breathing slowly at approximately five to six breaths per minute, although an individual's ideal rate can vary.

It has been studied particularly in relation to heart rate variability and cardiorespiratory processes.

Box breathing

Box breathing uses equal phases, commonly:

Inhale → hold → exhale → hold.

It's frequently used as a simple focus or stress-management practice.

Breath holds aren't comfortable or appropriate for everyone, however, and there's no requirement to include them in order to benefit from conscious breathing.

Conscious Connected Breathing

Conscious Connected Breathing, sometimes shortened to CCB, is different.

Rather than slowing the breath using counts, the inhale and exhale are connected so that there is no deliberate pause between them.

It is generally practised for longer periods and may create a more intense physical or emotional experience than a simple slow-breathing exercise.

For that reason, longer Conscious Connected Breathing sessions are often facilitated by a trained practitioner rather than approached in the same way as a two-minute calming breathing practice.

Breath awareness

Sometimes we don't need to change the breath at all.

Simply noticing it can be a practice in itself.

Where do you feel your breath?

Does it feel spacious or restricted?

Fast or slow?

Smooth or uneven?

There is nothing you need to correct.

You're simply listening.

What is Conscious Connected Breathing?

Conscious Connected Breathing is the primary breathwork approach we work with at Breathe Into.

The breath moves in a continuous cycle, with the inhale flowing into the exhale and the exhale returning to the inhale without an intentional pause between them.

During a facilitated session, attention may also be given to physical sensations, thoughts, emotions or other experiences that arise.

Importantly, there doesn't have to be a particular outcome.

You don't have to have an emotional release.

You don't have to experience a breakthrough.

You don't need to "get anywhere".

The practice can instead be an opportunity to become curious about your experience and listen to what's present.

This philosophy sits at the heart of the Breathe Into Method: Breathe → Listen → Explore → Intend.

We begin with the breath.

We listen to what is present.

We explore with curiosity.

And from there, we can consider what we might like to invite or intend.

Can breathwork help with stress and anxiety?

Research suggests certain breathing practices may help reduce self-reported stress and anxiety.

The 2023 meta-analysis mentioned earlier analysed 12 randomised controlled trials involving 785 participants for its primary stress outcome and found a significant small-to-medium effect compared with control conditions.

Separate analyses also found significant effects for anxiety.

However, the researchers described much of the evidence as having a moderate risk of bias and called for more robust research.

So it is more accurate to say that breathwork may be a helpful tool for managing stress and anxiety than to claim that breathwork treats or cures anxiety.

We'll explore this in much more depth in our guide to Breathwork for Anxiety.

Can breathwork help with sleep?

Potentially.

Slow breathing can be particularly interesting in the evening because of its relationship with physiological arousal and relaxation.

Rather than thinking of breathing as something that simply "makes you sleep", it may be more useful to see a gentle breathing practice as part of the transition from the activity of the day towards rest.

We'll explore the evidence and practical techniques separately in our guide to Breathwork for Sleep.

Can breathwork help you focus?

Our breathing patterns don't only relate to relaxation.

Slow-breathing research has also reported changes associated with attention, alertness and central nervous system activity.

And sometimes the benefit of pausing to breathe isn't about becoming calmer at all.

It is simply about interrupting the noise.

A minute spent paying attention to your breathing can create a moment in which to notice where you are, what you're feeling and where you want to place your attention next.

That's one reason breathwork can be particularly useful in workplaces and during busy days.

Do I need to know how to breathe properly?

No.

And we'd be cautious about telling anyone that they've been "breathing wrong".

You've been breathing successfully since the moment you were born.

Breathwork is less about learning the one correct way to breathe and more about discovering that your breath is something you can become curious about and consciously work with.

Sometimes we change it.

Sometimes we deepen it.

Sometimes we slow it.

And sometimes we simply notice it.

A simple breathwork exercise for beginners

If you're curious about breathwork, you don't need to begin with a long session.

Try this simple practice.

Find somewhere comfortable and allow your body to settle.

First, simply notice your natural breathing for a few moments.

There's nothing to change yet.

Then gently begin to lengthen your breathing:

Inhale for a count of 4.
Exhale for a count of 6.

Continue for a few rounds.

Keep the breath comfortable rather than trying to take enormous breaths.

Notice what you can feel.

Perhaps your shoulders soften.

Perhaps your breathing changes.

Perhaps your mind remains busy.

Perhaps you don't notice much at all.

All of those experiences are okay.

After a couple of minutes, allow your breathing to return to its natural rhythm and take a moment before continuing with your day.

How long should you practise breathwork?

There isn't one ideal length of time.

A simple breathing practice might take one to five minutes.

Some research interventions have used approximately ten minutes of breathing practice per day.

A facilitated Conscious Connected Breathing session may be considerably longer.

More isn't automatically better.

Especially when you're starting, a short practice that feels comfortable and that you actually return to can be more useful than trying to complete a lengthy breathing routine because you think you should.

Is breathwork safe for everyone?

Gentle breathing awareness and slow breathing are generally accessible to many people, but breathing practices can affect people differently.

Faster, deeper or prolonged breathing can produce noticeable physical sensations, including light-headedness, tingling or changes in body sensation.

More intensive breathwork practices therefore shouldn't be treated as interchangeable with gentle everyday breathing exercises.

If you have a medical condition, are pregnant, have cardiovascular or respiratory concerns, experience seizures, or are unsure whether a particular breathwork practice is suitable for you, speak with an appropriate healthcare professional and let your breathwork practitioner know before participating.

And if any breathing practice makes you feel uncomfortable, dizzy, distressed or unwell, stop and allow your breathing to return to normal.

Breathwork should never be used as a substitute for appropriate medical or mental-health care.

What does breathwork look like at Breathe Into?

For us, the breath is the beginning rather than the destination.

Breathe Into combines breath-led practices with tools such as reflection, visualisation, affirmations, gentle movement, humming and journalling.

But we don't begin by deciding what you should feel or what needs to be fixed.

We work through four simple stages:

Breathe → Listen → Explore → Intend

Breathe
We begin with the breath, creating a point of connection with the body and the present moment.

Listen
We notice what is here with openness and curiosity: sensations, thoughts, feelings, energy.

Explore
We create room for reflection, curiosity and possibility.

Intend
Rather than forcing an outcome, we consider what we might like to invite in, carry forward or breathe into.

It is a gentler approach to wellbeing.

One that leaves room for curiosity rather than striving.

What are you going to breathe into today?

You don't need an hour, a retreat or a perfect morning routine to begin noticing your breath.

You can begin exactly where you are.

One conscious breath.

A slightly longer exhale.

A moment of listening before moving onto the next thing.

And perhaps the question isn't only "How should I breathe?"

Perhaps it's:

What am I noticing?

What do I need right now?

What would I like to breathe into?

Frequently asked questions about breathwork

What is breathwork in simple terms?

Breathwork means intentionally paying attention to or changing the way you breathe. Different techniques may slow, deepen or alter the rhythm of breathing and can be used for relaxation, stress management, focus, self-awareness and other aspects of wellbeing.

What happens to your body during breathwork?

It depends on the technique. Slow breathing can influence interactions between breathing, heart rate and the autonomic nervous system. More intensive forms of breathwork may produce stronger physical sensations. Different breathing techniques shouldn't be assumed to have identical effects.

Is breathwork the same as meditation?

No, although they can overlap. Meditation often involves awareness or attention practices and may use the breath as a focus. Breathwork deliberately works with the breathing pattern itself, although some practices simply involve observing the breath.

How often should beginners do breathwork?

There is no universal rule. Starting with a comfortable practice for a few minutes can be enough. Regular short practices may be easier to integrate into everyday life than occasional long sessions.

Can breathwork help anxiety?

Research suggests that some breathing interventions may reduce anxiety symptoms, but breathwork shouldn't be described as a cure for anxiety or used to replace appropriate professional care.

Can I do breathwork on my own?

Simple breath awareness and gentle slow-breathing exercises can often be practised independently. More intensive practices, including longer Conscious Connected Breathing sessions, may be better explored with an appropriately trained facilitator.

Do I need any equipment for breathwork?

No. One of the reasons breathing practices are so accessible is that they don't require specialist equipment. You simply need somewhere you feel comfortable enough to pause and pay attention to your breath.

References and further reading

Fincham GW, Strauss C, Montero-Marin J, et al. Effect of breathwork on stress and mental health: A meta-analysis of randomised-controlled trials. Scientific Reports. 2023;13:432.

Zaccaro A, Piarulli A, Laurino M, et al. How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing. Frontiers in Human Neuroscience. 2018;12:353.

Fincham GW, Strauss C, Cavanagh K. Effect of coherent breathing on mental health and wellbeing: a randomised placebo-controlled trial. Scientific Reports. 2023;13:22141.

Please note: This article is for general information and wellbeing education and is not medical advice. If you have concerns about your physical or mental health, please seek advice from an appropriately qualified healthcare professional.