What is Breathwork?

Now that I’ve shared the impact breathwork has on my life and my ability to show up authentically and regulated in all areas of my day-to-day (read here if you missed it), you may be wondering, what exactly is breathwork? And why does it matter? I know it sounds strenuous, just by having the word “work” in it, but it’s actually easier and more natural than it sounds.

Did you know that out of all the automatic body functions, breathing is the only one we can consciously control? Automatic body functions are involuntary, subconscious processes regulated by the autonomic nervous system (ANS), which manages essential tasks like heart rate, blood pressure, breathing, digestion, and body temperature.

The autonomic nervous system operates via two main branches:

• Sympathetic (often called fight-or-flight)

• Parasympathetic (rest-and-digest)

The goal of the body is to maintain internal stability (homeostasis). But in our fast-paced reality, our body can get caught in a sympathetic loop without us even being aware. Just so we’re clear, both branches are necessary, and although today’s popular notion that the sympathetic state is “bad” and the parasympathetic is “good”, the goal of breathwork is to restore a balanced state.

How a breathwork session works

In a session, we use different breathing patterns to gently guide the body back toward balance.

Let’s say someone arrives to a session in fight-or-flight mode, I will first invite a down-regulating breath pattern to support the parasympathetic response and help the body settle.

Once the body feels safe and more regulated, I might invite the breather to explore a more activating breathing pattern, always at their own pace and within their comfort zone. This is often where something powerful happens. When the body feels safe and the mind quiets, we can begin to process and release what has been held beneath the surface.

Once the active breath is complete, I slowly invite the breather to return to their natural breath and bring their awareness back to their body and their surroundings. This is where integration is possible, where our minds can catch up to the physical experience, and where balance is restored.

What makes breathwork different from everyday breathing?

After all, we’re breathing all the time, so what’s the difference? The key is AWARENESS.

When we bring intentional awareness to the breath, we create a bridge between the mind and the body. This can quiet mental noise and bring us into a state similar to meditation, but without needing to “force” the mind to be still.

The science behind breathwork

Let me put on my nerd hat for a second (I love it!) and let’s talk about the science of breathwork.

First let’s explore brain waves and what effects breathwork can have on the brain through different states of consciousness.

Breathwork acts as a modulator for brainwave activity, allowing us to shift from (or access) different states by altering the speed and depth of breathing. Through guided conscious breathing, we can access Alpha and Theta waves for relaxation and insight, and with regular practice, Gamma waves for heightened awareness. Eventually, we might even be able to induce slow Delta waves for deep healing.

• Alpha Waves (8–12 Hz): Associated with relaxed alertness, calmness, and creative flow, these are increased through slow, rhythmic breathing and diaphragmatic techniques.

• Theta Waves (4–8 Hz): Linked to deep meditation, REM sleep, and vivid visualization, this state is accessed through deep, slow, or transformative breathwork, allowing for subconscious access and reduced stress.

• Gamma Waves (>27 Hz): Associated with peak focus, heightened perception, and "flow" states, intense or fast-paced breathwork can sometimes trigger this high-frequency, integrative state.

• Delta Waves (0.5–4 Hz): These slowest waves, linked to deep, dreamless sleep and profound restoration, can be reached in very deep breathwork sessions.

These shifts occur because the breath acts as a bridge between the conscious and subconscious, directly influencing the brain stem and autonomic nervous system. Regular breathwork creates neuroplasticity (new neural patterns), particularly around how we respond to activation and overwhelm. Over time, this reduces reactivity and strengthens capacity for self-regulation, which in turn leads to better decision-making, clearer communication, and more presence. These changes are cumulative, each breath session strengthens the foundation for sustainable nervous system health.

Breathwork stimulates the vagus nerve, improving its tone. The vagus nerve is the primary communication line between the body and the brain, regulating parasympathetic (rest and digest) activity and influencing mood, inflammation, and digestion. Higher vagal tone is linked to greater resilience, emotional stability, and faster recovery from stress.

Breathwork has also been shown to increase heart rate variability (HRV), which is the variation in time between heartbeats. A higher HRV leads to greater adaptability in responding to stress and returning to calm.

Breathwork has even been shown to boost the immune system. Immune cells, such as T-cells and macrophages, rely on oxygen to perform their functions. Oxygen supports cellular respiration, the production of reactive oxygen species that help destroy pathogens, and detoxification and repair processes following inflammation or infection. When oxygen levels drop, immune cells can’t function optimally. This leads to slower healing, lower resistance to pathogens, and increased susceptibility to illness. Breathwork helps by increasing lung capacity, supporting healthy oxygen exchange and ensuring that immune cells have the oxygen they need to keep the body healthy.

Diaphragmatic breathing used in breathwork increases lymphatic flow by 15-20%. When the diaphragm moves up and down, it compresses and releases lymphatic vessels around the organs. This helps push lymph through the body, circulating lymphocytes (immune-supporting white blood cells), reducing congestion and inflammation, and enhancing detoxification and cellular renewal.

Lastly, breathwork releases endorphins (the body’s natural opioids). Endorphins are neurochemicals that help reduce pain and increase feelings of pleasure and peace. Breathwork initiates a mild, rhythmic stress response, similar to aerobic exercise, that encourages the body to release endorphins. These endorphins bind to opioid receptors in the brain and nervous system, helping to block pain signals, create sensations of euphoria and calm, support emotional processing, and even alleviate symptoms of depression and anxiety.

This is all pretty amazing, right?

Do you still have questions?

If you have any questions about breathwork, please comment below or reach out to me through the Contact me page. I’ll be happy to answer your questions!

If you are curious to try breathwork, I am currently offering free 30 or 60 minutes sessions as part of my practicum for my Pause Breathwork Facilitator Certification.