Meditation & breathwork
Breathwork is not one thing
7 min read · Updated July 28, 2026
The short answer
Breathwork covers two nearly opposite practices: slow, downregulating techniques such as extended exhales and gentle nasal breathing, and fast, activating protocols involving conscious connected breathing or hyperventilation. The slow kind is safe for nearly everyone; the fast kind is intense and not suitable for everyone, so please consult your doctor before trying it.
Why does 'breathwork' mean two different things?
The word breathwork now covers two almost opposite practices, and booking the wrong one is the single most common bad experience people have with it.
What is the difference between slow and fast breathwork?
The first kind is slow and downregulating: extended exhales, gentle retentions, nasal breathing, often taught inside a yoga class as pranayama. The aim is to lower arousal. You should leave calmer than you arrived, and nothing dramatic should happen.
The second kind is fast and activating: conscious connected breathing, holotropic-derived work, sometimes an hour of continuous circular breathing to music. This deliberately shifts blood chemistry and can produce strong physical and emotional responses — tingling, cramping in the hands, tears, occasionally a great deal more.
How do you book the right kind of class?
Neither is better. But a Tuesday-lunchtime slot described only as 'breathwork' could be either, and people book the second expecting the first.
Ask two questions before booking: how long is the active breathing portion, and is a facilitator present for the whole session. Ten minutes with a teacher in the room is a different proposition from fifty minutes with a recording.
If you have a cardiovascular condition, are pregnant, have a history of seizures, or are managing a psychiatric diagnosis, the fast kind needs a conversation with the facilitator first. Good facilitators ask before you do.
Fast, activating protocols carry specific risks and are not suitable for everyone — please consult your doctor before trying them, particularly with cardiovascular conditions, epilepsy, pregnancy, or a history of fainting.
Common questions
- Why do people cry in breathwork sessions?
- Fast-paced protocols alter blood chemistry and arousal enough to release strong emotion — facilitators consider it common and unremarkable. It is one reason screened, supervised settings matter for activating work. If you are managing a psychiatric condition, please consult your doctor before booking a fast-paced session.
- Is slow breathing worth practising daily?
- Yes — a few minutes of extended-exhale breathing reliably downregulates the stress response, requires no equipment, and carries minimal risk for nearly everyone. Research on slow-paced breathing around six breaths per minute (Zaccaro et al., 2018) supports measurable parasympathetic effects even in short sessions. If breathing exercises ever feel wrong for your body, consult your doctor.
- Are breath-hold methods like Wim Hof safe?
- They are hyperventilation-plus-retention protocols: never practise them in or near water, standing, or while driving, because fainting is documented. This practice is not suitable for everyone — please consult your doctor first with cardiovascular conditions, epilepsy, pregnancy, or a history of fainting.
References
- Zaccaro A, Piarulli A, Laurino M, et al. (2018). Frontiers in Human Neuroscience. Supports: Physiological effects of slow-paced breathing. Accessed July 25, 2026.
- Balban MY, Neri E, Kogon MM, et al. (2023). Cell Reports Medicine. Supports: Exhale-emphasised breathing and mood/arousal outcomes. Accessed July 25, 2026.
- NCCIH (2024). NIH NCCIH. Supports: Safety framing for breath-based practices. Accessed July 25, 2026.
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