Healing Yourself Through Breathwork

Did you know that it’s possible to improve depression, anxiety, and even PTSD through intentional breathing? It’s true, breathwork can be a powerful tool for healing and self-exploration. It may sound too good to be true, but research shows us that breathwork can work better than antidepressants and can be transformational in anxiety treatment.

What is Breathwork?

Breathwork refers to a variety of breathing exercises or techniques designed to improve physical, mental, and emotional well-being. These practices often involve consciously controlling the breath to achieve specific outcomes, such as relaxation, stress reduction, increased energy, emotional release, and spiritual growth. Breathwork can be done in a variety of settings, including therapeutic environments, group workshops, or personal practice.

There are different styles of breathwork out there – read on to find one that suits you best.

Styles of Breathwork

Holotropic Breathwork

Holotropic breathing is a powerful technique used for self-exploration and healing. Developed by psychiatrists Stanislav and Christina Grof in the 1970s, it combines accelerated breathing with evocative music in a safe, supportive setting to access altered states of consciousness. Participants often experience profound insights, emotional releases, and spiritual experiences, which can lead to greater self-awareness, healing of trauma, and a deeper understanding of the self and the universe.

The practice typically involves lying down and breathing more rapidly and deeply than usual while listening to music that intensifies the experience. The session is guided by trained facilitators who create a safe environment and provide support as needed. After the breathing session, participants are encouraged to process their experiences through creative expression, such as drawing or writing, and sharing in a group setting.

Holotropic breathing is rooted in transpersonal psychology and integrates elements from various spiritual traditions. It is based on the belief that accelerated breathing can help bypass the conscious mind and tap into the deeper layers of the psyche, allowing for the release of repressed emotions and access to transpersonal realms.

Neurosomatic Breathwork

Neurosomatic breathwork is a therapeutic practice created by Anna Khandrueva that combines principles of neuroscience and somatic (body-centered) techniques to promote healing, emotional regulation, and overall well-being through conscious breathing. This approach leverages the connection between the brain, nervous system, and body to facilitate profound physical and psychological changes.

During a typical session, participants breathe in a deep, circular fashion while lying down with a cover over their eyes and listening to emotionally evocative music. Participants are also guided through a series of breath holds to return back to an ordinary state of consciousness and through meditation and journaling to integrate the healing effects of breathwork.

Neurosomatic breathwork evokes an altered state of consciousness that is thought to affect the brain in a manner similar to psilocybin, the active ingredient in magic mushrooms. This psychedelic effect can reduce symptoms of depression, anxiety, and PTSD and facilitate emotional release. This practice can be used for personal development, stress reduction, and spiritual exploration.

Rebirthing Breathwork

Rebirthing breathwork is a holistic healing technique developed in the 1970s by Leonard Orr. It focuses on using conscious, connected breathing to access and release repressed emotions, traumas, and limiting beliefs that may have originated during birth or early childhood. The practice aims to promote emotional and physical healing, personal growth, and spiritual awakening.

Rebirthing breathwork is based on the idea that the breath is a powerful tool for accessing the subconscious mind and releasing stored tensions and traumas. Proponents believe that by consciously reconnecting with the breath, individuals can experience profound insights, emotional breakthroughs, and a sense of renewal and transformation.

In a typical rebirthing breathwork session, participants lie down in a comfortable position and engage in a specific breathing pattern characterized by continuous, deep, and rhythmic inhalations and exhalations without pauses between breaths. This breathing technique helps to oxygenate the body and activate the parasympathetic nervous system, inducing a state of deep relaxation and heightened awareness.

Sudarshan Kriya Yoga Breathwork

Sudarshan Kriya Yoga (SKY) is a rhythmic breathing technique that forms a central part of the Art of Living programs, founded by Sri Sri Ravi Shankar. This practice is designed to harmonize the body, mind, and spirit, promoting overall well-being and inner peace. Sudarshan Kriya Yoga integrates specific natural rhythms of breath to release stress, detoxify the body, and elevate the mind to a calm and focused state.

The practice of Sudarshan Kriya Yoga typically involves Ujjayi breath (slow, deep breathing through the nostrils with a slight constriction at the back of the throat), Bhastrika (a series of rapid, forceful inhalations and exhalations), Om chanting, and Sudarshan Kriya (cyclical rhythmic breathing patterns that vary in speed and depth, and are designed to align with the body's natural biorhythms, facilitating a deep state of meditation and relaxation).

Conscious Connected Breathwork

Conscious Connected Breathwork (CCB) is a powerful breathing technique that involves continuous, unbroken breathing patterns designed to facilitate emotional release, mental clarity, and spiritual growth. This practice emphasizes a deep, rhythmic, and circular breathing pattern without pauses between the inhalation and exhalation, fostering a heightened state of awareness and a deep connection to oneself.

Practitioners are encouraged to maintain a mindful awareness of their breath and bodily sensations throughout the session. This heightened state of presence allows for deeper introspection and emotional processing.

Typically, CCB sessions are guided by trained facilitators who create a safe and supportive environment. They may use verbal cues, music, and touch to help participants stay focused and navigate any intense experiences that arise.

Somatic Breathwork

Somatic breathwork is a therapeutic approach that combines conscious breathing techniques with an awareness of bodily sensations to facilitate healing and personal growth. This method emphasizes the connection between the mind and body, using breath as a tool to release stored tension, trauma, and emotions that are held in the body's tissues.

In a somatic breathwork session, participants typically lie down or sit comfortably while focusing on their breath and bodily sensations. The breathing technique often involves deep, rhythmic inhalations and exhalations, promoting relaxation and heightened awareness. The facilitator, who is trained in somatic techniques, guides the participant through the process, encouraging them to notice and explore any physical or emotional responses that arise.

Wim Hof Breathwork

The Wim Hof Method (WHM) breathwork is a powerful and structured breathing technique developed by Wim Hof, also known as "The Iceman," who is famous for his ability to withstand extreme cold temperatures.

This breathwork practice is a core component of the Wim Hof Method, which also includes cold exposure and commitment (mental focus). The breathwork technique is designed to optimize physical and mental health by enhancing oxygenation, reducing stress, and improving resilience.

This style of breathwork consists of cycles of deep, rhythmic breathing followed by breath retention. Throughout the practice, participants are encouraged to maintain a state of mindfulness and body awareness. This helps to deepen the experience and allows for better control over the physiological responses.

What Style of Breathwork Is Right for Me?

Many of the above-described breathwork styles are similar in that they use deep, circular breathing to facilitate emotional and somatic release. While the specifics may vary, the main component is an altered state of mind that leads to profound changes in the body. As such, it makes sense to pick a style based on what’s available in your area and what teacher you like best.

Anna Khandrueva of Courage to Heal Therapy is available in the Denver, CO area for in-person Neurosomatic Breathwork classes. She also teaches virtual classes internationally. What differentiates her style is her experience as a trauma psychotherapist. She brings therapeutic knowledge and expertise as well as empathy and warmth to her breathwork sessions.

You can find upcoming Neurosomatic Breathwork classes here. Give them a try and experience the power of breathwork for yourself!