Breathwork and Relaxation: Frequently Asked Questions

Before you read

These are short answers with links to the full guides. They are information, not medical advice. If you have trouble breathing that is new, severe or getting worse, get medical help rather than practising: MedlinePlus advises calling the local emergency number (such as 911) if breathing difficulty comes on suddenly or seriously interferes with breathing and talking. [1]

What is breathwork?

There is no single definition. One research team describes it as deliberate control of the breath. [2] The label covers gentle slow breathing and also intense practices. See what breathwork is and the glossary.

Does it reduce stress?

A meta-analysis of 12 randomised trials with 785 adults found lower self-reported stress than non-breathwork controls, a small-to-medium effect, but most studies had moderate risk of bias. [2] We label this promising but limited. See breathing exercises for stress: what trials found.

How long and how often should I practise?

The NHS describes a stress breathing technique that takes just a few minutes and says you get the most benefit by doing it regularly. [3] It suggests repeating it for at least 5 minutes. [3] Trials of diaphragmatic breathing used session lengths from 3 to 45 minutes and total durations from a single session to 12 weeks, [4] so there is no single proven dose. See how long and how often to practise.

Is it safe?

Relaxation techniques are generally considered safe for healthy people, and most research studies reported no negative side effects. [5] Occasionally people report increased anxiety, intrusive thoughts or fear of losing control. [5] Practices with fast, forced or held breathing are a different matter, and we do not teach them. See breathwork safety.

Can I practise in the bath, pool or car?

No. The NHS advises against anything dangerous while dizzy, including driving. [7] Guidance on hypoxic blackout says it can occur in any depth of water. [8] See breathwork, driving, water and heights.

What if I feel dizzy or tingly?

Return to normal breathing and sit or lie down. MedlinePlus lists dizziness and tingling among symptoms of overbreathing. [9] See dizziness, tingling and fainting during breathing exercises.

What about Wim Hof, holotropic and breath-holding challenges?

These can involve overbreathing or held breath. A public health case review described two healthy young men who became unconscious underwater after intentional hyperventilation. [10] We describe them critically and teach nothing. Start at intensive breathwork or the documented injuries page.

Can breathing exercises replace my medicines?

No. For asthma, the NHS says to use your reliever inhaler during an attack. [11] The NHS names talking therapies and medicine as the main treatments for panic disorder. [12] Tell your clinician about any breathing practice you use. [13] See telling your doctor about breathwork.

What is pranayama?

Yoga's own term for breathing techniques, rooted in Indian philosophy. [6] It has a separate cultural and textual background, covered at pranayama.

Do breathwork claims like "detox" or "releasing trauma" hold up?

We examine them in separate claim checks, such as breathing detoxes the body and breathwork releases stored trauma.

How do I find a teacher?

Credentials for complementary health practitioners vary tremendously by state and discipline. [13] We do not list teachers. See how to choose a breathwork class or facilitator.