Breathwork 101: The Different Styles and What They're For

Breathwork is not one thing

The word "breathwork" covers an enormous range of practices — from the subtle regulation techniques used in clinical anxiety treatment, to intense, cathartic styles that can produce altered states of consciousness. Arriving at a breathwork session without knowing which tradition you're entering can be disorienting.

This overview maps the main styles so you can make an informed choice.

Pranayama

The breath practices of the yoga tradition, pranayama includes techniques like alternate nostril breathing (nadi shodhana), cooling breath (sitali), and the more vigorous kapalabhati. These practices are typically integrated into a broader yoga framework and are focused on energy regulation, nervous system balance, and preparation for meditation.

Good for: those already practising yoga who want to go deeper; anxiety management; general energy regulation.

Box breathing and coherence breathing

Derived from military and clinical settings, these are deliberate, rhythmic patterns — inhale for four counts, hold for four, exhale for four, hold for four, for example. They activate the parasympathetic nervous system reliably and are among the best-evidenced breathing interventions.

Good for: stress and anxiety; acute regulation; anyone who wants a simple, evidence-based tool.

Holotropic and rebirthing breathwork

At the more intensive end of the spectrum, these styles use sustained, connected breathing (no pause between inhale and exhale) at a higher volume than normal. Sessions often run 90 minutes to two hours. The hyperventilation-like state they induce can produce vivid emotional release, physical sensation, and occasionally altered perception.

These styles are not suitable for people with certain cardiovascular conditions, epilepsy, or a history of psychosis. A good facilitator will screen participants and have appropriate training.

Good for: emotional processing; trauma release (with appropriate facilitation); those curious about non-ordinary states.

Wim Hof Method

A specific protocol combining breathing cycles with cold exposure and mindset training. The breathing component involves 30–40 deep breaths followed by a breath hold. It has attracted significant scientific interest.

Good for: cold tolerance training; immune function research; those who like a structured, measurable practice.

How to choose

Start with what's available to you and what resonates intuitively. If you have a history of trauma, cardiovascular issues, or serious mental health conditions, consult a qualified practitioner before beginning any intensive practice.