Warning Signs During Breathing Practice and When to Stop
Plain-language stop signs for any breathing practice, which symptoms mean call for emergency help, and what published sources say about negative reactions.
Content last updated . This page has not been medically reviewed.
Urgent first
If breathing trouble comes on suddenly, or is bad enough that you cannot talk, go to the emergency room or call your local emergency number (911 in the US). [1] Call as well if someone stops breathing. [1] Chest pain or pressure with breathlessness needs a provider's attention, and the NHS lists a tight or heavy chest among its emergency signs. [1][2] In the UK, the NHS also lists very pale, blue or grey lips or skin and sudden confusion as emergency signs. [2]If a breathing practice is stirring up thoughts of self-harm or suicide, call, text or chat with the 988 Lifeline (US), which is free, confidential and open all day, every day. [3]
The one rule
A calm breathing practice should feel comfortable. The NHS describes a gentle exercise as letting the breath flow "as is comfortable, without forcing it", and says you may not reach the suggested count at first. [4] If something feels like effort, strain or alarm, that is your signal to stop.Stop and go back to normal breathing if you notice
These are our general precautions, drawn together from the sources below. They are not a diagnosis.- Dizziness, lightheadedness, feeling faint or "floaty".
- Tingling or numbness in the hands, feet or around the mouth, or muscles that tighten or cramp.
- Feeling short of breath, or an urge to gasp.
- Chest tightness, pain or a racing or uneven heartbeat.
- Rising anxiety, panic, a sense of losing control, or unwanted memories or intrusive thoughts.
- Headache, nausea, or changes in vision.
Sit or lie down while you do any breathing practice. Never practice while driving, bathing, swimming, near water or at heights.
What published sources say about negative reactions
| Source | What it reports | Strength |
|---|---|---|
| NCCIH (US National Institutes of Health), relaxation techniques overall | Generally safe for healthy people; occasionally people report increased anxiety, intrusive thoughts or fear of losing control. [5] | Summary of research reviews |
| NCCIH, same page | Rare reports that some techniques might cause or worsen symptoms in people with epilepsy or certain psychiatric conditions. [5] A history of abuse or trauma is also named. [5] | Rare reports only |
| Systematic review of 48 trials of diaphragmatic breathing (2026) | Safety was underreported, but no serious adverse events were noted. [6] Only 2.12% of outcomes had low risk of bias. [6] | Weak: "no reports" is not the same as "no harm" |
| GPBA professional code (a breathwork alliance's own standards) | Facilitators should explain effects such as light-headedness, tingling, emotional release, tetany or resurfacing of memories. [7] | A professional code, not a study |
Two lessons follow. First, gentle practices appear to be low risk for most people, but harm reporting in this field is thin. Second, the stronger a practice's breathing effort, the more the warning signs above matter. Practices built on deliberate overbreathing or breath-holding are covered, critically, on our page about intensive breathwork. We give no instructions for them.
Signs that are not "just part of it"
Some teachers describe dizziness, tingling or intense emotion as normal or even desirable. A professional code does list them as effects to explain in advance. [7] Being expected is not the same as being safe. You are always free to stop, and a code from one professional alliance says participants should be told they can withdraw consent at any time, without judgment or pressure. [7] If a facilitator pushes you to continue, see breathwork facilitator red flags.Breathlessness is a different question
Feeling out of breath from a practice is one thing. Breathlessness that is new, getting worse or happening at rest needs medical attention. See when breathlessness needs medical care. For how to tell comfortable breathing from too much, see signs to slow down or stop.Who should check with a clinician first
Ask a doctor or other clinician before starting if you have asthma, COPD or other lung conditions, heart conditions, high or low blood pressure, epilepsy, glaucoma, are pregnant, or have psychosis, bipolar disorder, panic disorder, an eating disorder or a trauma history. The professional code above names cardiovascular and respiratory conditions, epilepsy, psychosis, schizophrenia, bipolar disorder, complex trauma and recent surgery as conditions that may need adjustments. [7] Breathing practice is at most an add-on. Do not change or stop medicines such as inhalers or blood pressure pills because of it. See also the breathwork safety overview.Frequently asked questions
What should I do first if I feel dizzy during breathing practice?
Stop the practice, go back to normal, unforced breathing, and sit or lie down. Do not stand up quickly. These are general precautions rather than something one source prescribes. If the dizziness does not pass quickly, or comes with chest pain or trouble breathing, get medical help. [1]
Is tingling during breathing exercises normal?
Tingling is listed by one professional code as an effect facilitators should explain in advance. [7] Common does not mean harmless. Stop, return to normal breathing, and talk to a clinician if it happens again.
Can breathing exercises make anxiety worse?
Sometimes. NCCIH notes that people occasionally report increased anxiety, intrusive thoughts or fear of losing control with relaxation techniques. [5] If that happens, stop. If anxiety or low mood persists, NCCIH advises seeking help from a qualified health care professional. [5]
Which conditions need a doctor's go-ahead first?
Lung, heart and blood pressure conditions, epilepsy, glaucoma, pregnancy, and some mental health conditions or trauma history. NCCIH reports rare worsening of symptoms in people with epilepsy, certain psychiatric conditions, or a history of abuse or trauma. [5]
Where is the evidence that breathing practice is harmful?
Proper evidence not found for a reliable rate of harm from gentle practices. We searched PubMed for breathwork safety and adverse events and read a 2026 systematic review, which found safety was underreported. [6] A shortage of reports is not proof of safety.
References
- MedlinePlus Medical Encyclopedia, review date 4/1/2025. Breathing difficulty. Read 2026-10-22.
- NHS (UK), page last reviewed 30 January 2024. Shortness of breath. Read 2026-10-22.
- 988 Suicide & Crisis Lifeline (US). 988 Suicide & Crisis Lifeline. Read 2026-10-22.
- NHS (UK), page last reviewed 12 June 2026. Breathing exercises for stress. Read 2026-10-22.
- NCCIH (US National Institutes of Health). Relaxation Techniques: What You Need To Know. Read 2026-10-22.
- Complementary Therapies in Medicine, 2026. The health effects of diaphragmatic breathing: a systematic review (Kwon, Won and Lee, 2026). Read 2026-10-22.
- Global Professional Breathwork Alliance (a professional alliance; its own published code). 2026 GPBA Ethical Standards. Read 2026-10-22.