Breathwork has never been more popular. From corporate wellness programs to trauma-informed therapy, people are turning to the breath as a tool for stress relief, energy, emotional release and even altered states of consciousness.
Among the many different types of breathwork, High Ventilation Breathwork (HVB) stands out. It’s energising, intense and intentionally disruptive to your normal physiology. Unlike calming pranayama or slow, meditative breathing, HVB pushes the nervous system into an activated state that some describe as cathartic, psychedelic or deeply transformational.
This article breaks down what HVB is, how it works, what the science currently says – and how to approach it responsibly.
HVB goes by many names – Holotropic Breathwork, Rebirthing Breathwork, Conscious Connected Breathing (CCB), the Wim Hof Method (WHM), and even Superventilation. Despite its many monikers, they all involve faster, deeper breathing designed to shift consciousness and support emotional or physiological healing.
In breathing physiology, ‘high ventilation’ refers to a deliberate pattern of breathing faster and deeper than your metabolic needs require. HVB typically involves:
Unlike meditative or slow breathing, HVB is not designed to calm the system. It is meant to be activating – sometimes dramatically so.
Although the modern wellness world has rebranded HVB, the technique has deep historical roots.
Forms of fast, intense breathing appear in:
Across cultures, accelerated breathing has been used to access insight, emotional release and altered consciousness long before scientific language existed to describe it.
Today, high ventilation breathwork shows up in many places:
As interest grows, so does scientific curiosity – leading to several new studies, though still at early stages.
Fast, deep breathing rapidly reduces carbon dioxide (CO2) levels in the blood – a state known as hypocapnia. This shift causes:
These physiological changes can strongly influence the autonomic nervous system (ANS), decreasing parasympathetic tone while temporarily increasing sympathetic activation.
For some people, this feels expansive or euphoric. For others, it can mimic the early sensations of panic.
Emerging research suggests HVB may:
Subjective reports often include:
These effects may partially explain why HVB is used in transformational and therapeutic settings.
Fast breathing can be interpreted by the body as a challenge which can build resilience when safely contained, or a threat which may overwhelm some individuals.
Whether HVB feels empowering or destabilising depends on the nervous system and trauma history.
Some individuals may experience:
This highlights the importance of doing HVB with a qualified breathwork instructor, especially one with trauma-informed training.
Research into high-ventilation breathing is still emerging. In one controlled study, high-ventilation breathwork showed no significant difference from a placebo breathing protocol in improving emotional regulation or stress response.
This doesn’t mean HVB is ineffective. Instead, it highlights the powerful role of expectation, ritual, and environment in breathwork experiences – factors that can meaningfully shape outcomes regardless of the specific breathing pattern used.
Broader evidence for breathwork remains strong, with a 2023 meta-analysis of multiple controlled studies finding that breathwork practices overall can significantly reduce anxiety, depression, and stress.
However, most of the research included in this analysis focused on slow or regulated breathing techniques – not high-ventilation approaches. As a result, HVB remains relatively understudied, particularly in clinical populations.
If you’re new to HVB, we recommend:
Avoid unsupervised HVB if you have:
Stop immediately if you feel faint, overwhelmed or emotionally unsafe, and always check with a medical professional before starting any new breathwork practice.
HVB often brings big emotional or somatic shifts. To integrate them:
Pair HVB with therapy or somatic work for deeper processing.
| Approach | Primary Goal | How It Works | Physiological Effects | Best For | Considerations / Risks |
| High Ventilation Breathwork (HVB) | Activation, emotional release, altered states | Fast, deep breathing beyond metabolic needs; often includes breath holds | Hypocapnia, alkalosis, sympathetic activation, altered consciousness | People seeking activation, or deep emotional work | Can trigger panic, dizziness or dissociation; not ideal for people with cardiovascular, neurological or respiratory conditions |
| Slow Breathwork (e.g., box breathing, coherent breathing) | Regulation, stress reduction, calming the nervous system | Slow, controlled breathing at 4-6 breaths/min | Increases vagal tone, enhances parasympathetic dominance | Long-term stress relief, sleep, emotional regulation, anxiety reduction | Very low risk; widely supported by research; effects accumulate over time |
| Holotropic / Psychedelic-Adjacency Breathwork | Deep emotional processing, catharsis, self-exploration | Intense connected breathing patterns over extended periods | Strong autonomic shifts; profound altered states of consciousness | Those seeking therapeutic catharsis or transformative insight | Should only be practiced with trained facilitators; can surface trauma and intense emotional states |
HVB uses rapid, deep breathing to push the body into an activated state, whereas some other breathwork techniques aim to calm the system.
The evidence is early and mixed. Broader breathwork research is promising, but HVB specifically needs more trials.
HVB is generally safe for healthy individuals but may trigger panic, dizziness or dissociation. It’s unsafe for people with certain medical conditions. Check with a medical professional before trying high ventilation breathing.
Start slowly, practice seated or lying down, and avoid it if you have health concerns unless cleared by a doctor.
This article is for informational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. It should not be used as a substitute for professional medical advice, diagnosis, or treatment. Always consult your doctor or another qualified healthcare provider before beginning any new breathing practice, exercise program, or health routine, especially if you have a heart condition, respiratory issues, high or low blood pressure, or any existing medical concerns.Â
Written by
Johannes Egberts
