You’ve been reading about it, or maybe even tried it yourself, and are interested in learning more about the different types of breathwork and how they compare.
You’re not alone in that journey…
Breathwork is growing in popularity as a holistic practice that bridges the gap between mind, body and spirit. Whether you’re seeking stress relief, improved physical health or emotional release, there is likely a breathwork technique tailored to your needs.
However, with so many different types of breathwork practices, it can be overwhelming to know which one is right for you.
This guide breaks down some of the most well-known breathwork exercises, giving you insights into their origins, methods, and unique benefits.
What is breathwork?
Breathwork refers to the conscious control and manipulation of the breath to achieve a specific outcome – whether physical, emotional, mental or spiritual.
The different breathwork modalities are rooted in ancient traditions as well as modern science. But they all emphasise the importance of how we breathe in relation to our overall well-being.
Breathwork can promote relaxation, reduce stress and enhance mental clarity for healing and self-discovery.
The benefits of breathwork are supported by both personal testimonies and emerging research, demonstrating its potential to reduce anxiety, improve lung function, and increase resilience to stress. Now, let’s dive into some of the most popular breathwork styles and what sets them apart.
What are the different types of breathwork?
Below are various types of breathwork practices, each with its own approach and focus.
Let’s dive into the unique aspects of each, guiding you to discover which aligns best with your personal wellness goals.
Diaphragmatic breathwork
Overview: Diaphragmatic breathwork, also known as “belly breathing” or “deep breathing,” emphasises breathing from the diaphragm rather than the chest. This type of breathing stimulates your vagus nerve, the key nerve responsible for activating your body’s natural relaxation response. It can also helps you tap into your full lung capacity, increasing oxygen.
Origins: Diaphragmatic breathing is one of the most basic breathwork modalities and is widely used in practices like yoga, meditation and stress management techniques. It has been recognised for centuries as a natural method to calm the mind and body.
Who this is useful for: With practice, this method is good for most people. It is particularly helpful for people who experience stress, anxiety or asthma.
Method:
Lie down or sit in a comfortable position.
Bend your keens slightly.
Place one hand on your chest and the other on your abdomen.
Inhale deeply through your nose, allowing your diaphragm (the lower part of your chest) to expand and fill with air.
Your abdomen should rise while your chest remains relatively still.
Exhale slowly through your mouth (pursed lips).
Repeat for several minutes to help reduce your tension and anxiety.
Buteyko breathwork
Overview: Buteyko breathing teaches people to slow their breathing rate and focus on nasal breathing to improve their overall respiratory health.
Origins: This technique was developed by Russian physician Konstantin Buteyko in the 1950s. It places emphasis on the relationship between your health and your breath.
The main idea is that people tend to breathe too much (or ‘over breath), disrupting the balance of oxygen and carbon dioxide in the body. This can lead to various health issues, from anxiety to respiratory disorders.
While this method is especially helpful for asthmatics, anybody can take advantage of the Buteyko breathwork method.
Who is this useful for: The method is generally effective for those who have asthma, allergies and other respiratory conditions.
Method:
Sit upright with relaxed chest and abdominal muscles.
Inhale deeply through your nose, keeping your mouth closed.
Calmly exhale and hold your breath.
Pinch your nose and hold until you feel the need to breathe.
Release your nose and take a deep inhale.
Breathe normally for at least 10 seconds.
Repeat this process a few times.
Circular breathwork
Overview: Circular breathwork is also known as “conscious connected” breathing. It involves maintaining a continuous breath flow without interruptions.
Origins: While circular breathwork is rooted in ancient shamanic and indigenous traditions, it has been adapted into modern therapeutic practices as a way to help people release trauma, stress, and negative emotions.
Who is this good for: Musicians, singers and people who enjoy meditation. People who need to release held emotions or trauma.
Method:
Take a deep breath through your nose or mouth, expanding your lungs fully.
Breath out through your nose and mouth, making sure there isn’t a pause between the inhale and exhale.
Repeat, maintaining a smooth rhythm.
Holotropic breathwork
Overview: Holotropic breathwork is a modern method designed to facilitate altered states of consciousness through controlled, rhythmic breathing. It allows people to explore deep aspects of their psyche and potentially experience spiritual insights or emotional release without the use of psychedelic substances. The breathwork modality draws from both ancient shamanic traditions and modern psychological practices, providing a safe environment for personal transformation and growth.
Origins: Holotropic breathwork was created by Stanislav Grof in response to the 1960s ban on LSD, which he had previously researched in therapy. Seeking an alternative way to access altered states of consciousness, Grof combined principles from shamanic traditions and psychology to develop this breathwork technique.
Who this is useful for: Generally good for most people who are looking better to connect with themselves and others, but also people who experienced depression, asthma, stress and chronic pain.
Method:
Holotropic breathwork is typically done in a group but can also be practiced individually.
There are roles for two people: a “breather” who actively practices the breathwork and a “sitter” or facilitator who provides support if needed.
The facilitator guides the breather to increase the speed and depth of their breathing while keeping their eyes closed, ensuring the breath remains even to avoid hyperventilation.
Sessions can last 2-3 hours, with breathers lying on mats to facilitate movement and grounding.
Repetitive music, starting with drumming and transitioning to meditative tones, helps induce an altered state of consciousness.
Breathers are encouraged to move and vocalise freely as they experience self-discovery and emotional or spiritual insights.
Pranayama breathing
Overview: Pranayama techniques of breathing are designed to still the mind, enhance physical and spiritual well-being and promote inner peace. They’re a vital part of modern Yoga and Ayurveda practices.
Origins: An ancient Indian practice central to Yoga and Ayurveda, is derived from Sanskrit, meaning the “regulation and expansion of life energy through breath.” With roots stretching over 5,000 years, it is discussed in sacred texts like the Upanishads, Bhagavad Gita, and the Yoga Sutras of Patanjali. These texts highlight breath control as a pathway to spiritual growth, self-awareness and attaining higher states of consciousness.
Who this is useful for: Generally useful for most people who would like to improve their overall wellbeing, but especially helpful for those who have anxiety and stress.
Method:
Sit up straight comfortably.
Use your finger to block the left nostril, then breathe in fully through the right nostril.
Hold your breath momentarily, close the right nostril, and gently exhale through the left.
Slowly inhale through the left nostril, pause briefly, switch and exhale through the right.
Repeat the cycle, alternating nostrils and maintaining slow, controlled breaths to boost mental focus.
Wim Hof breathwork
Overview: The Wim Hof Method is a contemporary breathwork practice designed to improve physical endurance, boost the immune system and build mental resilience. It combines breath control, cold exposure and meditation to create a unique and invigorating practice.
Origins: This method was created by Dutch athlete Wim Hof, known for his ability to withstand extreme cold. His breathwork practice has gained global popularity as people seek ways to increase their vitality and push their physical and mental limits. Wim Hof instructors work around the globe helping people master this method.
Who this is useful for: Generally useful for most people who are looking to become healthier and happier, but especially useful for people who would like to address their mental focus, mood, depression and anxiety.
Method:
Settle into a comfortable position.
Take 30–40 deep breaths, filling your lungs fully and releasing the air gently.
After the final exhale, hold your breath until you naturally feel the need to inhale again.
Breathe in deeply, hold for 15 seconds, then let go.
Repeat the sequence for 3-4 rounds.
Conclude with a meditation session to embrace the deep sense of relaxation. If you’re really comfortable, you can even try performing the technique in an ice bath.
What type of breathwork is right for you?
The ideal breathwork modality for you depends on your personal goals, interests, or any mental or physical health issues that may benefit from breathing exercises.
If you want to manage stress or anxiety, diaphragmatic breathing or Buteyko breathing may be suitable. For those seeking emotional release or catharsis, holotropic or circular breathwork might be more appropriate.
If you’re interested in a spiritual practice with deep philosophical roots, pranayama is a great option.
Whatever you choose – it’s important to remember that while some breathwork practices can be done alone, more intense forms like holotropic breathwork are best practiced with a trained breathwork facilitator.
Always listen to your body and start gradually, especially if you’re new to breathwork.
Ready to commence (or continue) your breathwork journey?
If you’re ready to take your breathwork practice to the next level, our breathwork classes at Breathless are the perfect place to start.
Whether you’re a beginner or looking to deepen your experience, our expert instructors will guide you through tailored sessions on the different types of breathwork – all designed to suit your goals, from stress relief to personal transformation.
What makes our breathwork model different from the others?
We’ve pulled in and incorporated learnings, science and principles from a range of different breathwork modalities. Combining ancient traditions with modern science from all over the world to create the most holistic and comprehensive breathwork system out there.
You’ll learn powerful techniques in a supportive environment.
And you’ll gain the confidence to incorporate breathwork into your daily life.
Join us and discover how mastering your breath can unlock new levels of physical, mental and emotional wellbeing.
You can also join our free masterclass where you’ll learn how to transform your life with the power of breath at no cost to you.
Written by Johannes Egberts
Johannes’s inspiring life journey is punctuated by seeking the positives in every situation, a thirst for self-discovery and a love for unconventional experiences.
Despite a challenging childhood, he discovered something unexpected that would alter the direction of his life forever – controlled breathing.
Breathwork immediately resonated with Johannes, and he relentlessly cultivated knowledge on the subject from brilliant minds such as Wim Hof, Laird Hamilton etc and acquired more than ten breathwork certifications.
His holistic wellness brand, Breathless Expeditions, has led the breathwork movement in Australia and inspired thousands of people across the globe since 2018.
With world-renowned clientele such as David Goggins, Ludovico Einaudi, A-League Sports Teams, and some of Australia’s largest companies including PwC’s The Outside event flipping professional development, team building and life reslience experiences on its head, the future is brighter than ever for Johannes and Breathless.
For additional inspiration visit his youtube channel.
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