The Science of Breathwork: How Conscious Breathing Affects the Brain and Body

Breathwork—the intentional control and awareness of breathing—has moved from ancient spiritual traditions into modern clinical and wellness settings. First practiced in temples and monasteries as part of yoga and meditation, it is now being investigated by neuroscientists and psychologists aiming to understand its role in regulating stress, improving mental health, and enhancing emotional resilience.

At its core, breathwork is about using the breath to influence physiological and psychological states. Whether practiced through slow, rhythmic patterns or more intense, high-ventilation techniques, controlled breathing directly affects the autonomic nervous system—the network that governs heart rate, blood pressure, and emotional reactivity. Research suggests that specific breathing patterns can activate the parasympathetic “rest-and-digest” system, lowering stress and anxiety, while others can stimulate emotional release and self-awareness.

As research data continue to grow, breathwork is emerging as a promising, non-pharmacological method for supporting nervous system regulation, emotional balance, and mind–body integration. This was well understood in many ancient cultures. This article explores the science of breathwork, its physiological mechanisms, its influence on the brain, and the latest research supporting its benefits and safety.

The science of breathwork: How the breath influence the nervous system

What Is Breathwork?

Breathwork refers to a broad range of techniques that involve deliberate manipulation of the breath’s rate, depth, and pattern. It can be defined scientifically as volitional regulation of respiratory rhythm to influence physiological and psychological processes. Unlike automatic breathing, which is controlled by the brainstem, conscious breathing engages cortical areas of the brain, allowing individuals to intentionally shift their internal state.

In practical terms, breathwork may include:

Slow or coherent breathing (around 5–6 breaths per minute), which emphasizes calm, diaphragmatic inhalation and exhalation.

High-ventilation or dynamic breathwork, involving faster, deeper breathing to induce altered states of consciousness. This is where Neurodynamic Breathwork fits in.

The Science and Physiology of Breathwork

Breathing is one of the few bodily processes that is both automatic and voluntary, making it a powerful entry point for self-regulation. Each breath influences oxygen and carbon dioxide exchange, blood chemistry, and the balance of the autonomic nervous system.

When we slow and deepen the breath:

Carbon dioxide (CO₂) levels rise slightly, which dilates blood vessels and enhances oxygen delivery to tissues.

Heart rate variability (HRV)—a marker of autonomic flexibility—increases, reflecting greater parasympathetic (vagal) activation.

Cortisol and other stress hormones decrease, promoting relaxation and recovery.

Autonomic Nervous System and Vagal Tone

The autonomic nervous system has two main branches:

The sympathetic system (“fight or flight”), which prepares the body for action.

The parasympathetic system (“rest and digest”), associated with calm and repair.

Slow-paced or “coherent” breathing at around 5–6 breaths per minute is associated with optimal synchronization between the heart and lungs. This rhythm maximizes HRV and strengthens vagal tone—the capacity of the vagus nerve to modulate stress responses.

A 2023 meta-analysis of randomized controlled trials found that breathwork was significantly associated with lower levels of stress, anxiety, and depression compared to control conditions, with a small-to-medium overall effect size (Fincham et al., Scientific Reports, 2023). The researchers concluded that even short-term breath regulation can positively influence autonomic balance and emotional health.

High-Ventilation Breathwork

In contrast, high-ventilation breathwork (also called hyperventilatory or dynamic breathwork) such as Neurodynamic Breathwork involves faster, deeper breathing that reduces CO₂ levels and temporarily alters blood pH, leading to respiratory alkalosis. According to a 2023 review in Neuroscience & Biobehavioral Reviews, this physiological shift constricts cerebral blood vessels and transiently decreases oxygen delivery to the brain, which can trigger unusual sensations such as tingling, light-headedness, or altered perception. These effects are thought to underlie the intense emotional and transpersonal experiences reported both during Holotropic and Neurodynamic Breathwork sessions.

Although these changes might sound extreme, studies show they are generally safe for healthy individuals when practiced under supervision. They activate the sympathetic nervous system and stress-response hormones like adrenaline, potentially resulting in cathartic emotional release followed by a rebound into parasympathetic calm once normal breathing resumes.

Effects on the Brain and Mental Health

Breathing patterns directly influence neural activity. Slow, steady breathing has been shown to synchronize oscillations in brain regions linked to attention, emotion, and self-awareness. Neuroimaging and EEG studies indicate that controlled breathing can modulate the amygdala, insula, and prefrontal cortex—areas that regulate emotion and interoception (the sense of the internal body state).

In experimental settings, slow breathing enhances alpha and gamma brainwave coherence, associated with relaxation, insight, and creativity. A 2023 review noted that sustained hyperventilation, as used in some therapeutic breathwork, temporarily alters cortical excitability and sensory processing, contributing to feelings of unity, clarity, or transcendence (Fincham et al., Neuroscience & Biobehavioral Reviews, 2023).

Mental Health Outcomes

Stress, Anxiety, and Depression

Controlled studies consistently demonstrate that structured breathing interventions reduce symptoms of psychological distress. Fincham’s meta-analysis (2023) covering 785 participants found significant decreases in self-reported stress, anxiety, and depressive symptoms compared with non-breathwork controls.

Trauma and Emotional Regulation

Research on Neurodynamic Breathwork suggests that it can help participants process unresolved emotions and trauma. In a clinical report involving over 11,000 psychiatric inpatients, Breathwork sessions were well tolerated and associated with emotional catharsis and improved mood stability (Eyerman, MAPS Bulletin, 2013). A 2022 qualitative study (International Journal of Transpersonal Studies) found that participants reported greater self-awareness, emotional release, and integration of past experiences following breathwork practice.

Brain Mechanisms of Regulation

Vagal stimulation: Deep, rhythmic breathing increases vagal nerve activity, calming the heart and reducing emotional reactivity.

Neurochemical balance: Controlled breathing influences levels of serotonin, dopamine, and GABA—neurotransmitters that govern mood and anxiety.

Cortical excitability: Changes in blood gases during breathwork modulate brain pH, which in turn affects neuronal firing patterns and the sense of embodiment.

Collectively, these findings suggest that conscious breathing serves as a bridge between physiological and psychological regulation, allowing individuals to consciously influence brain states once thought to be automatic.

Clinical Research and Applications

Stress Management and Emotional Health

Breathwork has been widely studied as a stress-reduction method. Clinical interventions using slow-paced breathing or coherent breathing demonstrate measurable decreases in cortisol, heart rate, and blood pressure. Because of its accessibility and low cost, breathwork is now integrated into workplace wellness, psychotherapy, and biofeedback programs for anxiety and burnout prevention.

Neurodynamic and Holotropic Breathwork

Emerging modalities like Neurodynamic Breathwork® adapt principles of Holotropic practice for online and group settings, emphasizing safety and integration. While empirical data are limited, preliminary studies report enhanced emotional processing, increased self compassion, and reduced symptoms of trauma and depression among participants.

Potential Mechanisms

Autonomic Reset: Alternating sympathetic activation and parasympathetic rebound may enhance nervous system flexibility and stress resilience.

Interoceptive Awareness: Focusing on bodily sensations improves connection to internal cues, supporting emotional regulation.

Neuroplasticity: Repeated breathwork practice may strengthen neural pathways involved in attention and calm, similar to mindfulness meditation.

Safety and Contraindications

While breathwork is generally safe for healthy adults, certain precautions are recommended.

For further information, review full list of contraindications for neurodynamic breathwork.

Reported side effects are usually mild and short-lived—such as tingling, light-headedness, or emotional release. Supervised practice and gradual progression are key to safety.

Conclusion

Breathwork represents a unique meeting point of ancient wisdom and modern neuroscience. By harnessing the physiological power of the breath, individuals can influence heart rate, brain activity, and emotional balance in measurable ways.

Scientific evidence now supports what many traditions have long intuited: conscious breathing enhances nervous system regulation, promotes emotional release, and fosters a sense of connection between body and mind. Still, research remains in its early stages. More large-scale, controlled studies are needed to clarify which techniques are most effective for specific conditions, how long benefits last, and how to integrate breathwork safely within mental health care.

As interest in mind–body approaches grows, the science of breathwork continues to expand—bridging the gap between physiology, psychology, and self-awareness, one breath at a time.

The breathwork technique of Neurodynamic Breathwork- how it looks like and how the breath through out 60minute session can evolve and change

References and Further Reading

Fincham, G. W., et al. (2023). Effect of breathwork on stress and mental health: A meta-analysis of randomized-controlled trials. Scientific Reports, 13:432.

Fincham, G. W., et al. (2023). High ventilation breathwork practices: An overview of their effects, mechanisms, and considerations for clinical applications. Neuroscience & Biobehavioral Reviews, 155.

Eyerman, J. (2013). A Clinical Report of Holotropic Breathwork in 11,000 Psychiatric Inpatients. MAPS Bulletin Special Edition.

Landaeta Farizo, F. (2022). The Perceived Impact of Holotropic Breathwork: An Interpretive Phenomenological Analysis. International Journal of Transpersonal Studies, 41(1), 51–74.

Ryk, J., et al. (2022). Virtually-delivered Sudarshan Kriya Yoga (SKY) for Canadian veterans with PTSD: A study protocol. PLOS ONE, 17(10): e0275774.

Kox, M., et al. (2014). Voluntary activation of the sympathetic nervous system and attenuation of the innate immune response in humans. PNAS, 111(20), 7379–7384.