In the search for calm, breathwork has become a go-to tool. But while many techniques promise stress relief, some intense practices involving prolonged breath-holding may carry risks that are often overlooked in favour of their bold claims.
The Rise of Extreme Breathwork
From social
media feeds to wellness retreats, you have likely encountered breathwork as a powerful method for reducing stress and improving focus. Techniques popularised by figures like Wim Hof involve cycles of rapid, deep breathing followed by extended periods of breath-holding. Proponents claim these practices can boost immunity, increase energy, and create profound states of relaxation. The allure is strong: a seemingly simple, free tool that promises transformative effects by consciously controlling a fundamental bodily function. For many, these exercises feel empowering, offering a way to push physical and mental limits and build resilience.
What Happens When You Hold Your Breath?
Understanding the risks begins with knowing what happens inside your body during these exercises. Many intense methods start with voluntary hyperventilation—breathing faster and deeper than your body needs. This practice rapidly expels carbon dioxide (CO2) from your blood. Since CO2 buildup is the primary signal that tells your brain it's time to breathe, lowering it artificially allows you to hold your breath for much longer. However, this doesn't mean you have more oxygen. As you hold your breath, your body continues to use oxygen. The danger is that your oxygen levels can drop to a dangerously low point before the urge to breathe kicks in, a condition known as hypoxia.
The Unspoken Dangers
Forcing your body into a state of low oxygen can lead to dizziness, light-headedness, muscle spasms, and even fainting. This is particularly dangerous if practised near water, where loss of consciousness can lead to drowning, even in strong swimmers. Forceful breathing and breath retention can also cause temporary spikes in blood pressure and place strain on the cardiovascular system, posing a risk for those with heart conditions, high blood pressure, or a history of stroke or aneurysm. Pregnant women and individuals with conditions like epilepsy, glaucoma, or severe asthma are also advised to avoid these intense techniques. Some practitioners report that instead of relaxation, the intensity can trigger anxiety, panic, or a jittery feeling, especially if the nervous system is already stressed.
A Safer Path to Calm: Gentle Breathing
The good news is that you don't need to push your body to its limits to reap the rewards of breathwork. The most proven benefits for stress reduction come from gentle, conscious breathing that activates the body's relaxation response, also known as the parasympathetic nervous system. Techniques like diaphragmatic breathing (belly breathing) have been shown to slow the heart rate, lower blood pressure, and reduce levels of the stress hormone cortisol. Unlike intense breath-holding, these methods are safe for most people and can be practised daily without risk. They work by focusing on slow, controlled breaths that signal safety to the body, rather than inducing a stress response.
How to Practise Safe Breathing
Incorporating safe and effective breathwork into your routine is simple. One of the most fundamental techniques is diaphragmatic breathing. You can do it right now: 1. Find a comfortable position, either sitting up straight or lying on your back. 2. Place one hand on your chest and the other on your belly, just above your navel. 3. Inhale slowly through your nose for a count of four, focusing on letting your belly expand like a balloon. The hand on your stomach should rise, while the hand on your chest remains relatively still. 4. Exhale slowly through your mouth for a count of about six, allowing your belly to fall naturally. Another simple and effective method is Box Breathing: inhale for four counts, hold for four, exhale for four, and hold for four. Repeating this for just a few minutes can quiet racing thoughts and bring a sense of calm.
