Blogposts

What science reveals about breath, CO₂, and expanded awareness Altered states of consciousness are not new. Humans have accessed them for millennia through ritual, meditation, fasting, chanting, and breath. What is new is the growing body of scientific research explaining how these states arise in the body and brain.A recent peer-reviewed study published in Communications Psychology (Nature Portfolio) provides one of the clearest explanations to date of how Conscious-Connected Breathwork reliably induces altered states of consciousness — and why these states can feel so profound, meaningful, and sometimes life-changing. Conscious-Connected Breathwork: a physiological shift, not imagination Conscious-Connected Breathwork involves breathing in a continuous, uninterrupted rhythm, with no pauses between inhale and exhale. The breath is typically deeper and slightly faster than resting breathing and is sustained for an extended period.From a physiological perspective, this form of breathing leads to controlled hyperventilation. While the word “hyperventilation” often carries negative associations, in this context it is deliberate, contained, and purposeful.The key effect is a reduction in carbon dioxide (CO₂) levels in the blood. Why CO₂ matters more than oxygen Most people assume altered states come from “more oxygen.” In reality, oxygen levels remain relatively stable during breathwork. What changes dramatically is CO₂.The study measured end-tidal CO₂ (etCO₂) — the amount of carbon dioxide present at the end of an exhalation. This is a reliable indicator of CO₂ levels in the blood.Researchers found: This relationship was strong, consistent, and statistically significant. What happens in the brain when CO₂ drops? Lower CO₂ levels trigger several well-known physiological effects:1. Respiratory alkalosis 2. Cerebral vasoconstrictionBlood vessels in the brain constrict slightly, especially in higher-order cortical areas involved in: 3. Reduced top-down control When these cortical control systems quiet down, perception becomes less filtered and more fluid. This combination creates ideal conditions for altered states of consciousness, including: In simple terms:the brain shifts from controlling experience to allowing experience. Breathwork and psychedelic-like states: measured, not assumed To evaluate subjective experience, researchers used the same validated tools employed in psychedelic science: Results showed that Conscious-Connected Breathwork: Importantly, these effects were not dependent on belief — they correlated directly with measurable physiological changes. Why altered states can support mental well-being The study also assessed psychological outcomes one week after the breathwork session. Participants who actively practiced breathwork showed: These improvements were not random. They were predicted by: This aligns with broader neuroscience research suggesting that altered states temporarily loosen rigid mental patterns, allowing for new emotional and cognitive configurations. Context still matters: the role of set and setting Interestingly, participants who did not actively change their breathing — but were present in the same music-supported, facilitated environment — still reported mild altered states. This confirms a key principle also seen in psychedelic research: Physiology opens the door, but context shapes what walks through it. Breathwork works through both: Breath as a self-regulating pathway to altered consciousness What makes Conscious-Connected Breathwork unique is that it: Rather than forcing a state, breathwork creates the conditions in which altered consciousness can naturally arise — and resolve. A grounded conclusion This research confirms something both ancient and quietly radical: Altered states of…

Safety First: What You Should Know Before Trying Conscious Connected Breathwork Conscious Connected Breathwork (CCB) is a powerful practice designed to help participants release stress, access deep emotional states, and support personal growth. While it can be profoundly transformative, it can also be physically and emotionally intense. For this reason, safety, preparation, and self-awareness are essential before attending a session. This guide will help you understand what to consider before trying CCB, including physical and emotional intensity, contraindications, facilitator selection, and self-reflection, ensuring your experience is safe, supportive, and transformative. Physical and Emotional Intensity CCB involves continuous, connected breathing, which can create strong physiological and psychological effects: Physical Effects These effects are normal and often part of the therapeutic process, but they can feel intense, especially for first-time participants. Emotional Effects Because of this intensity, it’s important to attend CCB with a trained facilitator and ensure proper aftercare, including time to process and integrate the experience. Contraindications and Health Considerations Before participating in CCB, facilitators typically require a health check form. This ensures sessions are safe and individually adapted. Key health considerations include: Physical Conditions Mental Health Considerations Health Check Example (Abbreviated) Participants provide personal and health-related data, which is confidential and used only for session safety. Data includes: Participants confirm understanding that the facilitator is not a medical professional, and the session is not a substitute for therapy or medical care. Completing this form honestly is essential for safety and allows facilitators to adapt exercises appropriately. Choosing Your Facilitator Wisely The safety and effectiveness of CCB are greatly influenced by your facilitator and the session environment. Consider: Self-Considerations Before a Session CCB is most effective when participants approach it with self-awareness and preparation. Before attending, consider: Preparing for a Safe CCB Session Final Thoughts Conscious Connected Breathwork can be a transformative tool for stress relief, emotional release, and personal growth, but it is not without risks. By understanding physical and emotional intensity, contraindications, facilitator qualifications, and your own needs, you set yourself up for a safe and empowering experience. Remember: the goal of CCB is personal growth and relaxation, not pushing limits. Safety, preparation, and self-awareness ensure that your breathwork journey is supportive, healing, and deeply enriching.

Can Breathwork Help Reduce Anxiety and Stress? In today’s fast-paced world, stress and anxiety have become nearly universal experiences. Many people are turning to natural and accessible methods to regain calm and balance in their lives. One such practice that is gaining recognition both in wellness communities and scientific research is breathwork. But can breathwork actually help reduce anxiety and stress? This article explores the science, mechanisms, and practical applications of breathwork for mental well-being. What is Breathwork? Breathwork refers to intentional breathing practices designed to influence physiology, mental state, and emotional well-being. Unlike automatic, unconscious breathing, breathwork involves deliberate control over: Popular forms of breathwork include: Each technique can influence both the mind and body, which is key to its potential stress-reducing benefits. How Breathwork Impacts Anxiety and Stress Stress and anxiety often trigger the fight-or-flight response, activating the sympathetic nervous system. This response can cause rapid heart rate, shallow breathing, muscle tension, and racing thoughts. Breathwork works by shifting the balance toward the parasympathetic nervous system, sometimes called the “rest-and-digest” response. 1. Regulation of the Nervous System Slow, controlled breathing stimulates the vagus nerve, which plays a central role in parasympathetic activation. This helps: A study published in Frontiers in Human Neuroscience found that participants practicing coherent breathingexperienced a measurable decrease in physiological markers of stress, including cortisol levels and heart rate variability. 2. Increased Oxygenation and Relaxation Deep, diaphragmatic breathing increases oxygen intake and carbon dioxide regulation, which can reduce physical tension and create a calming effect on the brain. Oxygen-rich blood supports prefrontal cortex function, the area responsible for rational thinking and emotional regulation, helping reduce the intensity of anxious thoughts. 3. Emotional Processing and Mindfulness Breathwork encourages participants to focus on the present moment, observe bodily sensations, and become aware of emotional states. This mindfulness component helps: In essence, breathwork combines physiological calming mechanisms with psychological mindfulness benefits, creating a powerful tool for managing anxiety and stress. Scientific Evidence Supporting Breathwork Recent studies and reviews provide growing support for breathwork as a complementary approach for stress and anxiety reduction: These findings suggest that breathwork is not just anecdotal but has measurable effects on the body and brain systems associated with stress. Practical Breathwork Techniques for Anxiety and Stress Here are some accessible breathwork methods that can be incorporated into daily life: 1. Box Breathing 2. Coherent or Resonant Breathing 3. Conscious Connected Breathwork (CCB) 4. Alternate Nostril Breathing (Nadi Shodhana) Tips for Getting Started The Takeaway: Breathwork as a Stress-Reduction Tool Breathwork offers a powerful, natural method to reduce stress and anxiety. By actively engaging the parasympathetic nervous system, increasing oxygenation, and encouraging mindfulness, breathwork can help: While not a replacement for professional therapy in severe anxiety disorders, breathwork can be a complementary strategy for mental well-being, offering accessible and immediate relief from daily stress. Final Thoughts The simple act of conscious breathing is one of the most accessible and effective tools for managing stress and anxiety. Whether through box breathing, coherent breathing, or more intensive techniques like conscious connected breathwork, science increasingly validates what ancient wisdom has long suggested: the breath is a bridge between body, mind, and emotional well-being. By incorporating breathwork into your…

Comparing Breathwork Techniques: Which One Is Right for You? 3 main types of breathing techniques There are many breathing techniques and even more styles of teaching them. Whether you are in a class or practicing on your own, it is important to understand the 3 main categories of breathing types. It doesn’t matter if they are Pranayama techniques that are several thousand years old or a new age style like ecstatic breathwork. All of them can be classified into one of the following 3 genres. Coffee Breath PURPOSE: ENERGY BOOST Examples: Kapalabhati (Breath of fire), Wim Hof Method, Conscious Connected Breathwork Water Breath PURPOSE: EQUALISING Examples: Nadi Shodhana (alternated nostril breath), coherent diaphragm breathing, Buteyko exercises Herbal Tea breath PURPOSE: CALMING Examples: inhale 4 / exhale 8, Nadi Shodhana with a longer Exhale, Bumble Bee breath Important to know When practicing breathwork it is important to understand that a certain breathing exercise can activate you like a cup of coffee in the morning and another one can calm you down like a warm herbal tea in the evening. I want you to become familiar with the effects of each technique, to expand your toolbox. So that you know which breathing technique will support you best, when you are looking for a certain result. Do you want to improve your physical and mental health by improving your breathing? I am here to support you and can help you to design a breathwork practice matching your type / situation. 

High Ventilation Breathwork: A Scientific Look at Conscious Connected Breathwork and Beyond Conscious Connected Breathwork (CCB) and High Ventilation Breathwork (HVB) are breathing methods gaining attention in psychology and neuroscience for their potential effects on mental states, physiology, and well‑being. While much of the breathwork movement has roots in ancient spiritual traditions, modern research is now beginning to investigate why and how these practices affect the brain and body. One landmark study, “High ventilation breathwork practices: An overview of their effects, mechanisms, and considerations for clinical applications”, provides a comprehensive scientific foundation for understanding HVB — a category that includes breathwork types such as connected breathing, holotropic breathwork, and other fast‑paced breathing practices.  What Is High Ventilation Breathwork (HVB)? HVB refers to intentional manipulation of breathing with increased ventilation — meaning deeper and/or faster breathing than normal. This contrasts with slow, paced breathing often used for relaxation. HVB practices can include rhythmic hyperventilation, sometimes with breath retention or associated ritual elements. These can be found in traditions such as: The study highlights that despite variable names and cultural contexts, many HVB techniques share the core element of volitional breathing manipulation.  Overview: Historical and Cultural Roots HVB practices are deeply rooted in human history and can be traced across cultures: Although these practices were originally part of spiritual or healing traditions, researchers now investigate them scientifically to understand their neurophysiological effects and potential clinical relevance.  Key Findings: Effects on the Brain and Body The study synthesizes current knowledge about HVB’s effects on brain and body function. Some primary insights include: Altered States of Consciousness HVB can produce experiences that participants describe as “non‑ordinary states of consciousness” — similar, in some psychological dimensions, to those produced by meditation or even low doses of psychedelic substances. These states may include feelings of unity, insightfulness, and reduced ego boundaries.  Nervous System Modulation HVB influences both the central nervous system (brain) and autonomic nervous system (ANS): These changes suggest breathwork doesn’t just alter subjective experience — it also creates measurable physiological effects.  Interoception and Perception The paper discusses how HVB may create “interoceptive prediction errors” — situations where the brain’s expectations about the body’s internal state don’t match reality. These mismatches could contribute to altered consciousness and therapeutic effects by challenging habitual body‑mind patterns.  Potential Clinical Applications Although HVB is not yet a mainstream medical treatment, the research highlights several promising areas: Mental Health Support Early controlled trials and clinical observations suggest HVB and related breathing practices may help with: However, the authors emphasize that rigorous clinical research is still needed before establishing HVB as a standard therapy.  Safety Considerations Because HVB involves intense physiological changes — like hyperventilation and shifts in blood chemistry — contraindications and safety protocols are crucial, especially for individuals with: The study strongly recommends proper screening and professional guidance for anyone exploring these practices.  How This Study Shapes Breathwork Science This article represents one of the most comprehensive scientific overviews of breathwork physiology and phenomenology to date. It moves beyond anecdotal descriptions to place HVB in a neurobiological context — bridging traditional practices with modern research frameworks.  Key contributions include: What This Means for Conscious Connected Breathwork Although…

The Historical Lineage of Breathwork: From Ancient Traditions to Modern Conscious Practices Breathwork, the intentional practice of manipulating and observing the breath, is one of humanity’s oldest tools for healing, spiritual development, and psychological exploration. While it is enjoying a surge in popularity today as a method for stress relief, emotional release, and self-transformation, breathwork is far from a modern invention. Its lineage stretches across ancient civilizations, spiritual traditions, and modern psychology, culminating in contemporary practices such as Conscious Connected Breathwork (CCB), Rebirthing, and Holotropic Breathwork.A landmark 2023 study, “High Ventilation Breathwork Practices: An Overview of Their Effects, Mechanisms, and Considerations for Clinical Applications” published in Neuroscience and Biobehavioral Reviews, offers a comprehensive map of breathwork’s historical and conceptual evolution. This study places today’s practices in the context of their ancient roots, bridging thousands of years of tradition with modern scientific understanding. (ScienceDirect) Understanding Breathwork: Beyond a Simple Breath At its essence, breathwork involves conscious manipulation of breathing patterns to influence mind, body, and consciousness. While ordinary breathing happens automatically, breathwork is intentional — practitioners use depth, rhythm, pace, and sometimes retention or circular patterns to create physiological, emotional, and cognitive effects.The 2023 review categorizes practices like Conscious Connected Breathwork and Holotropic Breathwork under High Ventilation Breathwork (HVB) — a class of practices characterized by elevated respiratory activity. These techniques often lead to heightened states of awareness, emotional release, and measurable changes in autonomic nervous system function. Ancient Roots of Breathwork The origins of intentional breathwork span multiple continents and millennia, deeply embedded in spiritual, healing, and meditative traditions. Vedic and Yogic Practice One of the earliest formalized systems of breathwork can be found in ancient India, where the yogic tradition of pranayama taught controlled breathing as a tool for regulating life energy (prana). Classical texts, including the Hatha Yoga Pradipika and Gheranda Samhita, describe techniques such as:Kapalabhati (Skull-Shining Breath): A rapid, forceful exhalation followed by passive inhalation, used to cleanse the respiratory system and energize the body.Bhastrika (Bellows Breath): A rapid, diaphragmatic breathing pattern designed to increase oxygenation and stimulate the nervous system.Sama Vritti (Equal Breathing): A slow, balanced inhalation and exhalation to promote calm and mental clarity.These techniques were not merely physical exercises but were integrated into spiritual practices, meditation, and preparation for higher states of consciousness. Breath was understood as a bridge between the body, mind, and subtle energies, a concept that persists in modern conscious connected breathwork. Tibetan and Buddhist Practices In Tibetan Buddhism, practices such as g-tummo meditation combined controlled breathing with visualization techniques to generate internal heat and altered states of consciousness. These methods demonstrate early awareness of breath as a tool to influence physiological states — a principle echoed in modern HVB and CCB practices.Similarly, in Zen and other meditative traditions, breath observation was a primary tool for enhancing mindfulness and interoception, cultivating the ability to perceive internal body states and emotional reactions. These techniques highlight that breathwork has long been considered a gateway to both mental clarity and emotional regulation. Indigenous and Shamanic Traditions Indigenous cultures worldwide also integrated intentional breathing into ritual, healing, and spiritual ceremonies. Shamans in the Americas, Africa, and Oceania used breath, often combined with chanting, drumming, or movement, to:Facilitate altered states of consciousnessSupport emotional and communal healingConnect with spiritual…

My first time conscious connected Breathwork As now Breathwork practitioner, here is my personal story of my first time trying conscious connected Breathwork. It was a cloudy and cold day in Stockholm in November 2018. I have signed up quite spontaneously to Emily Kuser’s (High Vibe Yoga) Women’s Self-Care training. We were about to enter a 3-day container diving deep into the wisdom of cycles, psyche and emotional world of womanhood.  Emily is an amazing teacher and has a gift of creating space for transformation to happen. At the end of the first days there was Breathwork on the program. As many Yogis, I was thought it’s going to be some kind of pranayama. Although Yogic breathing techniques are always powerful for me, I was kind of relaxed, but I had no idea what I was just about to experience. First we gathered closer where Emily showed us the technique of conscious connected Breathwork. It sounded interesting but still was I thinking, what can a bit of active breathing do. Afterwards all 20 of us women laid down in a circle. In the middle some deep red roses. On the altar were crystals, dark chocolate and oracle cards. Emily started to guide us into the Breathwork Session. We began to breathe faster in and out through our open mouths. Then the music started. The songs I heard had something mystical. They were intense and heart touching. And then it hit me. Already after the first five minutes my whole body started to feel kind of electrified. I was thinking something like “what the X?!% is happening with me?”. After 10 minutes I heard the first woman in the room bursting out into tears, followed by a second, third and so on. Until nearly all of us were either crying, mourning, laughing or screaming. The link to the topics we worked through during the day and the connection we felt in between each other, the breathwork session began to be very intense for everyone.  I felt the whole rainbow of emotions. I still remember how there was a moment where I breathed through some deep, old emotions. Emily sat with me during this moment, her supporting gentle touch was all I needed to feel and move through the experience. And for sure felt held by her but also the whole group. There was one moment I felt the power of each woman in the room. During the day we talked a lot about the role of the archetypes, the history, witches and the magic of an awakened woman. When the energy in the room was on the peak it nearly felt like something forbidden, women gathering in a cave like yoga studio, expressing freely and stepping into their power. After the session I was totally blown away. It took me quite some time to arrive fully back in my body. My hands were shaking for quite some time. Discovering breathwork was definitely a life changing experience for me and I knew…

Breathwork; what to expect? “What just happened to me?” or “how long did we breathe?” These are probably the most common questions from participants after their first Breathwork session.  Deep connected breathing or originally called holotropic Breathwork is an intense experience physically but also mentally. Every session is a very unique experience, even though with time you get used to the physical responses, new ones might always arise. Therefore, it is not really possible to predict what to expect. Plus every school and facilitator has their own way of guidance. However this is a try to to describe the outlines of a conscious connected breathwork group session: Safe space The Breathwork facilitator chooses the location consciously and makes sure that the space offers enough privacy and has a welcoming atmosphere. There are most likely candles lit, smoothing smells and comfortable mats & blankets on place. To start with the participants are often guided through some kind of meditation to arrive in the here and now. Sometimes there is some form of somatic movement integrated to enhance the journey out of the head into the heart. Before the session Just before the session the facilitator gives a short or longer introduction into the technique, depending on the group. There is normally enough time for questions and to practice togethers. Afterwards the participants lie down on their backs and make themselves comfortable with the help of blankets and pillows. During the breathwork journey Although the technique is basically always the same, each school as well as practitioner has its own method of guiding the breath. The difference might be for example the rhythm, if only mouth or nose & mouth breathing and the music. The physical, emotional and energetic responses vary greatly from person to person and session to session. Breathwork works on a cellular level and is a technique to dissolve blocking experiences and beliefs on the subconscious level. It helps to find more clarity and inner peace. A Breathwork session can vary from 20 minutes up to 3 hours. So make sure you check before with the facilitator. After the session After the active breathing part the participants enter the integration phase which starts with a long Savasana – the end relaxation. The facilitator guides them back into the present moment and asks them to slowly sit up. Often the session end with a gratitude practice. Afterwards a sharing circle is opened where there is enough time to integrate, talk about the experience and ask questions. Depending on the school, the participants are asked to write their experience down or paint. Want to have your own group experience of a conscious connected Breathwork session? Then check out the calendar under Events or contact me directly under info@breathatelier.com