The Science and Art of Breathwork and the link to anxiety and stress
Breathwork, at its core, is the bridge between your head and your body, your head and your heart, between chaos and clarity. I came to understand how intentional breathing can transform the way we think, feel, and even move through life. Breathwork isn’t just a wellness practice—it’s a science-backed method for unlocking our full potential, both mentally and physically.
There is a profound connection between breath and the nervous system. Simple techniques like coherent breathing and nasal breathing can calm the mind, reduce stress hormones, and enhance focus. Science shows that 90% of our population over-breathes, which can lead to a cascade of stress-related issues, and impact our breathing and health. Nasal breathing, for example, improves ventral vagal tone, supporting our rest-and-digest system and promoting rejuvenation. By contrast, mouth breathing can inflame airways, lead to up to 40% dehydration, and compromise overall well-being.
Nitric oxide, crowned our third respiratory gas in 2008, plays a crucial role in the delicate balance between oxygen and carbon dioxide. This balance is essential for optimal energy, focus, and recovery. The benefits of slow, intentional breathing to our nervous system are undeniable, offering immediate relief and long-term self-regulation tools.
Do I need the boring or magic, fast or slow?
In 2024 I had the incredible privilege of studying under both Johannes Egberts and Patrick McKeown. I adopted Patrick McKeown’s practises to improve my exercise-induced asthma. It has been 9 months and not one asthma attack…. consistency was key.
I then realised that I had only just dipped my toes into the maze of breathwork and craved to experience the magic. This triggered my journey with the world-renowned breathwork guru - Johannes Egbert who is celebrated not just for his extensive knowledge but also for his ability to create transformative spaces where science meets the art of conscious connected breathing. After years of studying under some of the brightest minds in the holistic wellness world, such as Wim Hof, Laird Hamilton, and Patrick McKeown, he took the pearls of wisdom and went on a mission to help the world breathe easier while creating the shift in the wellness industry we are all craving. It was here that I began to learn about the full spectrum of breathwork. The far right and the far left.
My view?? There is certainly a valid place for both. Protein or vegetables or both? For a balanced diet…. Both…. I enjoy the diversity of practising a range of breathwork modalities and having a variety of skills and techniques customised for what my clients need. From coherence breathing to conscious connected breathing, every practice offers a unique way to connect with the body, calm the mind, and build resilience. Each technique allows for deeper self-awareness and healing.
Unlike mindfulness, breathwork is hard work. It isn’t just calming—it’s transformative, there is a little bit of magic sprinkled in it too. Practices like conscious connected breathing can access powerful altered states of consciousness. These states allow for the processing of old stress and trauma, opening new neural pathways and accelerating personal growth. Breath can clear high levels of cortisol, and release deep-rooted tension, providing a fast track to feeling whole again. Breathwork can also stimulate and regulate the vagus nerve, and help to balance the body’s autonomic nervous system by promoting vagal tone (the nerve's ability to respond flexibly to stress).
Can you shift your state with breathwork?
For sure!!! Breathwork isn’t just about calming down; it’s about shifting your entire state of being. Whether moving from overwhelm to calm, from confusion to clarity, or from stagnation to flow, your breath is the key to creating that shift you need to make progress with your wellness.
The breath is a tool we all have access to, but most of us don’t know how to use it effectively. For example, lately, 60% of ambulance calls in NYC have been respiratory-related, highlighting how critical breath is to our health. Breathwork provides a natural, affordable, and accessible way to manage anxiety, improve focus, and enhance well-being. By practicing regularly, we can create profound shifts in our mental, emotional, and physical states.
The link between our breath and anxiety…
The modern world is breathless in the worst of ways. Stress, long working hours, both parents working full time, massive mortgages, lack of connection and love, illness, anxiety, lack of sleep, too much screen time, no down time and too little time in nature - all of these influence how we breathe and, ultimately, how we live.
Slow breathing has evidence based research backing it, among the many techniques available. In 2022, Breathless explored over 100 research papers on anxiety. The common thread? Slow, intentional breathing has undeniable benefits for the nervous system. Unlike other modalities, breathwork is readily available, provides immediate relief, and empowers individuals with long-term self-care and self-regulation tools.
Post pandemic, anxiety levels have increased by 25%. I have certainly witnessed this first hand in my teaching practice. Pre-pandemic I worked with 2-3 anxiety groups a week, and post-pandemic with 5-6 groups a week. Breathwork offers a natural, accessible solution to navigate this stress while boosting overall health. Techniques like nasal breathing, conscious connected breathing, and diaphragmatic breathing can create profound shifts in your life.
Your breath is your greatest untapped resource - it’s time to discover how you can uplevel your own wellness, physically and emotionally. This shift is waiting for you on the other side of your next in- and exhale.
References:
Article by Johannes Egberts: Breathwork (Overview, Origins & Methods) November 19 2024
https://breathlessexpeditions.com/blog/
Patrick McKeown
Author of ‘The Oxygen Advantage’ a world-leading book and program that teaches the science behind optimal breathing.