Little Box of Science on Breathwork

Breathwork refers to conscious control of breathing patterns to influence physical, emotional, and mental states. Different techniques (like diaphragmatic breathing, box breathing, holotropic breathwork, etc.) can activate distinct systems in the body.

Our breath is one of the few bodily functions we can control consciously—and it’s directly linked to the autonomic nervous system (ANS), which regulates involuntary functions like heart rate and digestion.

• Slow, deep breathing (e.g. 4-6 breaths per minute) activates the parasympathetic nervous system (rest & digest) → reduces stress, lowers heart rate.
• Fast, intense breathing (e.g. Wim Hof, holotropic breathwork) may activate the sympathetic nervous system → energizing, may release adrenaline and induce altered states of consciousness.

Key point: Breathwork can shift us into different nervous system modes, supporting stress relief, focus, and emotional release.

• CO2 Levels: Breathwork often changes carbon dioxide levels in your blood. Low CO2 (from hyperventilation) may cause tingling, lightheadedness, or altered perception.
• Oxygen Saturation (SpO₂): Can fluctuate during breath control; often safe, but prolonged drops may strain the body.
• Heart Rate Variability (HRV): Slower breathing increases HRV, a marker for resilience and nervous system flexibility.
• Vagus Nerve Stimulation: Many breathwork methods stimulate the vagus nerve, which is linked to improved mood, digestion, and calmness.

Studies show breathwork can help with:

• anxiety and panic reduction
• trauma release (e.g., somatic breathwork)
• emotional regulation and resilience
• increased mindfulness and self-awareness

• Pranayama (yogic breathing) has been practiced for centuries to regulate energy and consciousness.
• Modern breathwork (e.g. Wim Hof, CCB, Rebirthing) adapts these tools for stress management, immune modulation, and self-exploration.
• Growing clinical interest is looking at breathwork as a complementary therapy for PTSD, depression, and sleep disorders.

During breath retention:

• Oxygen (O₂) levels decrease gradually.
• Carbon dioxide (CO₂) levels increase.

The increased CO₂ has a direct impact on the brain:

• High CO₂ increases acidity in the blood, triggering chemoreceptors in the brainstem.
• These chemoreceptors signal the brain to breathe, but conscious breath retention overrides this response(building tolerance to stress signals).

Outcome: This teaches the brain to stay calm under stress, which can improve emotional regulation and resilience.

Breath retention requires intense conscious focus, engaging the prefrontal cortex (PFC)—the area of the brain responsible for:

• attention
• decision-making
• emotional regulation

Effect: Practicing controlled breath retention over time may strengthen top-down control from the PFC, reducing impulsivity and improving clarity.

Breath retention triggers brief sympathetic activation, followed by parasympathetic dominance once the breath is released.

• Short-term retention → mild stress response
• Following exhale → relaxation, increased vagal tone, improved HRV

This “stress-rest” cycle creates a flexible nervous system that can adapt to challenges more effectively.

In deep retention practices (especially post-inhale):

• The brain may shift from beta waves (alert, normal thinking) toward alpha or theta waves (relaxed, meditative, creative states).

 These shifts are associated with:

• enhanced introspection
• reduced anxiety
• altered states of consciousness

This is why breath retention is often part of meditation or yogic energy practices (like kriya and kundalini).

Repeated breath retention sessions:

• Train your brain to stay present during physical discomfort
• Increase tolerance of CO₂-triggered anxiety
• Potentially improve neuroplasticity, allowing better mood regulation and reduced emotional reactivity

Breath retention may act like a neurological “workout,” building elastic responses to internal and external stress.