r/breathwork

The term “breathwork” emerged alongside the psychedelic movement of the 1960s.

When psychedelics became illegal, psychiatrist Stanislav Grof developed Holotropic Breathwork as a way to access non-ordinary states without substances.

A lot of modern breathwork still follows this model:

intensity, catharsis, emotional release, and altered states.

And these experiences can absolutely be valuable.

Although my sense is that people are approaching healing with the same mindset that created the imbalance in the first place: more intensity, faster results, stronger experiences.

The deeper work is what happens afterward.

In my experience, I've seen gentler breathing practices guide the nervous system toward greater regulation once the session ends, with much less force.

That’s the work.

That's integration.

So I did it this morning before I went to bed for maybe about an hour maybe and a half, so here’s what happened: First off, I’m not the most experienced with this kind of stuff here, have done shrooms once, and other stimulants a few more times have never tried “natural” ways of manipulating one’s mind.

It’s kind of blurry now, the whole experience, but I remember that I got my teeth, hands and feet really tingly and numb, at one point even my forehead and head as well. I was hot! At some points I felt really hot, like a hot wave but way longer but it didn’t feel bad, just like its hugging me. At one point my back felt numb and I felt like I was slowly falling down/into my bed. About visions, I had my pillow over my eyes and face with a space to breathe near the mouth. The most I got was: Tracers, like when you do psychicslics, LSD especially, blue, red, yellow ones, I saw a face at some point but it was connected to many other faces like a wall, I saw yellow/orange rays comming towards me really fast but that’s if I really focused.

Questions part: My nasal passages are not the best, had my nose broken at a very early age so I breathe mostly with my mouth, I switch between breathe IN, OUT, IN, OUT like what the regular way of doing holotropic breathwork I’ve read is, but I alternate it with breathe in, out fast, hold for a min and a half, breathe in, out fast again. Also, a big question, since I am also into buddhist meditation, should I try keeping my mind clear while doing holotropic breathwork or should I let it go all over the place, cause at one point I was singing a song in my mind, another time I was eternally grateful for the existence of Redbull haha

**What should I change to go deeper? First of all, music for sure! Did it without at first, need to change that. Recommendations? Holotropic Breathwork exercises? Do you have suggestions on the way I do stuff, corrections and etc? Honestly, tell me anything you think would benefit me in doing this, Its really interesting and fascinatingly to me, cheers!

Pic below for proof!

I just wanted to share some personal lessons after an year of consistent breathwork:

1. Don't chase variety of mindfulness or breathwork activities. Just stick to core 2-3 ones that you really enjoy. A lot of this space is full of unnecessary lessons/guided sessions which 99% of people don't actually need.
2. In my view some form of tracking or journaling is a must to keep you inspired and keeping yourself accountable. Best thing about mindfulness is you can do in sitting, laying, or just driving haha
3. I can fully attest that breathwork, works! I think so many people don't really understand the true benefits of it. I won't go into the details of it. Countless research have proven it multiple times.
4. After some time, increase your capacity (duration of inhales, holds etc.) to really start seeing next level of benefits - that's where you'll want to create certain customized practices. Don't just blindly follow others, you can build your own very gradually and in a safe manner.

https://preview.redd.it/silokncazs0h1.png?width=1179&format=png&auto=webp&s=964643a3b4a94e91487ea1edac1c3031b5e545c7

Im a beginner and have never consistently done breath work, ive seen videos about activating DMT and the pineal gland and i havent done enough of the actual research into it know how legit that is, but as an inspiring writer i do know i need more creativity and imagination so im very interested in just breathwork. Are there names for certain exercises that you guys would recommend and i look into and do in the mornings and whatnot?

I try not to create any rules when it comes to breathwork. I try to listen to the body and adjust the practice accordingly. Sometimes that means sitting in complete silence and darkness with just the breath. Other times I'll use these add-ons for a different experience.

1. Humming during exhales

Why it helps:

• Humming can increase nasal nitric oxide production, which may help improve airflow through the nasal passages.
• Nitric oxide also plays a role in blood flow and oxygen delivery.
• The vibration can feel calming as it's a built-in vagus nerve massage.

A small study found humming increased nasal nitric oxide levels significantly more than quiet exhaling.

2. Stretching during slow breathing

I'll do stretches that feel in sync with the practice. Some favorites:

• Neck stretches
• Child’s pose
• Forward folds
• Hip openers

Why it helps:

• Stretching while exhaling helps my muscles relax when tension is distracting me from the session.

3. Walking + breathwork (in sync with steps)
If you've read my earlier posts, you know I'm big into habit stacking, so getting outside and doing breathwork is a regular part of my routine.

Why it helps:

• Sometimes I need some movement to stay focused/mindful.

There’s also research showing nasal breathing during exercise may improve breathing efficiency over time.

4. Low Sensory Breathwork
Then there's other times like I said. Where i've let the nervous system run wild for too long and need complete stillness/silence/darkness.

Sometimes i'll bring in these items for a low sensory experience:

• Noise Cancelling Headphones
• Eye Mask
• Weighted or Heated Blanket

Always on the lookout for more tips. Let me know what you recommend.

Wondering if anyone has suggestions or tools on how to get started?

I’ve been noticing a pattern among many people who find their way to breathwork.

They’ve done some combination of trainings, retreats, and peak-state experiences, and had powerful moments, but something hasn't full resolved.

There’s a strong focus in a lot of breathwork spaces on intensity: going deeper, opening more, pushing further. And while those experiences can be meaningful, they don’t always translate into lasting change on their own.

What seems to be missing is what happens after - integration.

Integration, the way I’ve come to understand it, is a process of repatterning energy, moving from a tendency to leak down and out, into something more contained, moving in and up, and becoming stable over time.

Without that, it’s easy to keep having powerful experiences without anything really changing.

The breathwork experience isn’t the endpoint. It’s where the work actually begins.

• I don't catch myself holding my breath while working as much

• Less panic attacks (When in a situation that has panic potential, I'll do a box breathing or similar technique and it seems to get ahead of it)

• I've been falling asleep faster

• I don't catch myself clenching my jaw as much

• I naturally stick to nasal breathing without thinking about it.

• I don't have as much posture pain while working (prone to neck/shoulder tension)

• A calmer state in general

What have you noticed? I welcome any recommendations to increase these benefits.

I’ve heard breath holds and the time in between exhalation/inhalations are gateways to the subconscious. I interpret it as a time to say an affirmative in your head or visualize what you would like your life/reality to be. Having an intention and repeating these for our subconscious to pick up. I can relax during holds but can also find it difficult to think. Where do you place your focus in these pauses during breath work? Any other thoughts relating to the pauses?

A few lessons I learned through a lot of trial and error:

1. More intensity is not always better

This one I seem to have to learn the hard way in every area of my life. When something is good, I always dial it to 11. But listening to the body and not pushing it has served me better than turning blue to beat my last breath-hold time.

2. Your breathing habits outside of dedicated sessions matter a lot

You can do 10 minutes of breathwork, but if you spend the rest of the day mouth breathing, stress breathing, and holding your breath while working… it catches up. Not constantly worrying about it, but generally trying to stay more conscious.

3. Choose the technique wisely

There's a variety of techniques that all have a different offering and the way my body reacts to a given technique is not always the same. I love a good fast-paced technique most mornings. But sometimes I can tell that my nervous system wants something slow so I adjust. And certain slow techniques can save me from a panic attack one day but in calmer waters can put me to sleep when i don't want that level of sedation. So it all depends on the moment. 4-7-8 can be awesome for slowing things down in the body, but if I'm way overstimulated I might do something with shorter holds to ease into it.

4. Longer sessions are not always necessary

A few physiological sighs during a stressful moment can sometimes be more helpful than forcing a 30 minute session. I have an app that tracks my HR during sessions and it'll show you that the HR can lower quickly during a session, so if you only have time for a quick session, still worth it.

5. Breathwork works better when paired with other habits

Maybe it's the placebo effect of just feeling more productive, but when I started combining the breathwork with things like journaling, contrast showers, walks, red light, sauna sessions, it made everything work better.

6. Breathwork isn’t a cure.

I got into breathwork after over a decade of undiagnosed tick infections and other conditions that ride shotgun with Lyme. My nervous system got cooked from years of chronic illness. The way I typically describe it is that breathwork didn't solve the problem, but it helps smooth the sharper edges of the nervous system's response, which was a very welcome surprise.

Curious what lessons others have learned.

Hi, I wanted to ask if there are any specific breathing techniques that can help improve focus. I have an exam coming up and need to study a lot in a short amount of time, but I’m struggling with concentration. I’ve heard that certain types of breathwork might help increase blood flow to the brain and improve mental clarity. Is there any proven or effective breathing exercise that can help with focus, attention, or calming the mind in this situation? I’d really appreciate any guidance or techniques I can practice daily to improve my concentration.

Hey everyone,

I'm Brian — the solo developer behind this app. Breathwork genuinely changed my life. It pulled me out of some of the harder chapters I've lived through and gave me a way back to myself when nothing else seemed to work. Lo-Fi Meditation is my attempt to put all of those tools in one calm, uncluttered place — the app I personally reach for every day. If it helps you even a fraction as much as the practice has helped me, it was worth every late night.

The basic idea is simple: instead of just playing relaxing music in the background while you breathe at a random pace, the app gives you a visual breathing guide that feels connected to the rhythm of the track. The goal is to make breathwork feel more natural, musical, and easier to stay with.

It's not just background music while you breathe at a random pace. The breath ring actually moves in time with the rhythm of each track, so your inhale and exhale feel musically grounded instead of disconnected from the audio.

The app includes a few breathing techniques like box breathing, 4-4-8, physiological sigh, and coherent breathing. It also has a mindfulness mode with on-screen affirmations, optional AI voice guidance, binaural tones, and a sleep timer.

The goal is for it to feel calm, polished, and distraction-free: no ads,, no noise.

I've been testing it with a small group of friends, but I need real feedback from people who actually use meditation, breathwork, or lo-fi apps in their daily life. Google Play also requires broader testing before full release, so I'm inviting anyone interested to try it.

Android / Google Play:
First join the testing group: https://groups.google.com/g/lofi-meditation
Then click: https://play.google.com/store/apps/details?id=com.lofimeditation.app

Web app, no install needed:
https://lofi-meditation.com

All I ask is that you give it a genuine try. Run a session or two, explore the settings, and let me know what feels off, what you like, or what you'd want added.

You can reach me here or directly at Brian@lofi-meditation.com or Support@lofi-meditation.com

Comments here or a Play Store review both help a lot.

Thanks in advance. I really appreciate it.

https://preview.redd.it/198ex7d80lzg1.jpg?width=2048&format=pjpg&auto=webp&s=39d3ffecfb5b9a9f72a93f7c092a5b08cf08a506

https://preview.redd.it/017qps990lzg1.jpg?width=1242&format=pjpg&auto=webp&s=4c902827993a67a77afb7ed1844b2667eefa6f5c

https://preview.redd.it/5l60st990lzg1.jpg?width=1242&format=pjpg&auto=webp&s=02a9ea61a7b19702d737c0f9825a881f8a72268c

https://preview.redd.it/hqkfnu990lzg1.jpg?width=1242&format=pjpg&auto=webp&s=203ed78354db30363405385d5d543bc980a8e547

https://preview.redd.it/fi5ntt990lzg1.jpg?width=1242&format=pjpg&auto=webp&s=c71d139795ce4b83e4eca9db56aecff46024c6c3

https://preview.redd.it/xl0cpt990lzg1.jpg?width=1242&format=pjpg&auto=webp&s=d63c6bb627feaa20cb3c1e7ee71a59ddba5dbadd

I am lucky enough to have found a place in my city (Berlin) where biweekly Holotropic breath work sessions are being offered and I find them extremely therapeutic.

If there are any coaches here that are experienced in this type of breathwork, I have a few questions that I was hoping you could answer 🙂

Our facilitators said we should use our breath as a "handrail" that will lead us deeper into ourselves and not make the emotions that come up the main thing. The purpose is not to go into fully expressing them (like one would in Rebirthing f.e.) but keep on focusing on the breath and see what other things might come up after.

The first sessions I worked on grief that was right under the surface, but in later sessions I tried to stay focused on my breath and when emotions came up, like tears, triggered by the crying around me or the music, I felt the emotion but couldn't connect it to any specific event and that confused me a little. Is it supposed to be like this?

Then there is the energy/body work the facilitators offer in order to help us release stuck energy. I haven't had the opportunity to ask them, therefore I ask you ;)

When they help guide the energy up and out are we supposed to keep breathing into our belly or to where the energy is currently/into their hands?

I have done bodywork in the past and practitioners usually tell you where and how to breathe, but during holotropic sessions the music is so loud, there are no verbal instructions given, so I am left guessing.

I am very grateful for being able to experience Holotropic Breath work regularly and would love to learn more.

Tips and recommendations are welcome.✨🙂

Thank you!

I’ve gone pretty deep down the breathwork/nervous system rabbit hole over the last few years. These are the books I recommend most often. Always looking for the next one, so let me know what's missing from this list.

Breath by James Nestor
A fascinating intro to how modern habits have messed up our breathing and why nasal breathing matters more than most people realize.

The Oxygen Advantage by Patrick McKeown
Great breakdown of CO2 tolerance, nasal breathing, performance, sleep, and why “breathing less” can sometimes be beneficial.

The Wim Hof Method by Wim Hof
Covers breathwork, cold exposure, mindset, and how controlled stress can build resilience.

The Body Keeps the Score by Bessel van der Kolk
A foundational book on trauma and how stress gets stored in the body.

Holotropic Breathwork by Stanislav Grof & Christina Grof
The foundational book on holotropic breathwork and how intense breathing practices can create profound emotional release.

Hidden Depression by Margaret Robinson Rutherford
A powerful book on high-functioning depression and the internal stress many people hide well.

We’ve been running breathwork, healing and fascia/bodywork classes in Thailand for veterans, stressed entrepreneurs and older adults at our physical place called Zen Pod.

Our webapp has the same name now and url is: www.zenpod.app

We started building an app to help people continue the practice at home between sessions.

We’re experimenting with short guided “journeys” around sleep, lymphatic movement, fascia and nervous system regulation.

I’d genuinely love feedback on:

• First impression
• thumbnails/design
• Loading times on videos
• whether the flow feels calming or overwhelming
• if the content structure makes sense
• If it looks good in your phone
• If the Flow engine works

Some Journeys are not completed or updated. This project is still under work and not public to our clients.

My nervous system is messed up vagus nerve excercises make it worse

1. Contrast showers

I like to do coherence (6-6) or box breathing (4-4-4-4) to slow my breath down in contrast showers.

2. Journaling right after

I like to journal (just a quick paragraph) after breathwork to organize my thoughts. I find it adds to the "reset" feeling afterwards.

3. Coherence breathing while working

I'll set my app to 30 minutes of a coherence session (sometimes I'll do back to back) while I'm working and find a it counteracts it all the bad habits of working on my laptop ("email apnea", muscle tension, etc)

4. Slower breathing while running

While I'm running I'll do small extensions to the breath just to create a little air hunger, nothing crazy.

5. Red light / sauna sessions

Habit stacking these things make me feel like I'm really making use of my time. For a bonus, I'll often listen to a podcast or youtube about the benefits the things I'm doing so the mind is also working for the cause.

Hope this is helpful! Great to find some fellow breathwork junkies.