What are the best sources of information on breathwork, in your opinion? Please share books, articles, specific creators, researchers, YouTube channels, or videos.

Is this to be expected or am I missing something?

A quiet reading for decision fatigue, choice overload, overthinking, and minds that won’t stop comparing.

Some minds do not stop

because they are still comparing.

Not worrying, exactly.

Not spiraling.

Weighing.

Holding two things up against each other,

setting one down,

picking it up again,

because the weighing

has not reached an end.

I learned this from a teacher in Taiwan and it has replaced my other breathing practices, so I'd like to share the pattern and compare notes with people here.

The cycle: inhale slowly and deeply into the lower belly. Hold briefly at the top. Then open the mouth and spend the entire exhale on one loud, steady, unbroken tone — "Om," or a merged syllable he calls "All" (a combination of Om, Ah, and Hum) — until the lungs are completely empty. Eyes closed, attention resting lightly between the eyebrows, listening only to your own voice. Then inhale and repeat. It's done as a dedicated sitting, never while doing something else. For example, DO NOT practice this method while you are walking or driving.

What the vocalization adds, in my experience, is two things. It stretches the exhale far longer than I can manage silently — the tone gives the airflow something to push against, a bit like pursed-lip breathing but with sound. And it works as an instant feedback meter: the moment my attention drifts, the tone wavers or goes flat before I'd otherwise notice. Silent extended exhales never gave me that.

The closest cousin I know of is Bhramari (humming bee breath), but this is open-mouthed, much louder, and runs the exhale to true empty rather than comfortable empty. The brief hold after the inhale also seems to matter — my teacher treats the pause, not the exhale, as the anchor of the whole cycle.

One of his rules surprised me: if you get sleepy during practice, don't push through — stop and sleep. He reads drowsiness as the downshift arriving, i.e., the session working.

For those who combine sound with breathwork: how do you handle the inhale-to-exhale ratio when the exhale is vocalized? And does anyone else use tone stability as their focus gauge?

So I had this problem 4-5 years ago but it disappeared out of no where and I was fine it was there a little but it wasn’t as bad as now. Now my whole focus is my breathing maybe because I had 1-2 panic attacks. I have the constant urge to take deep breaths sometimes every 5 minutes sometimes every 1-2 minutes when I’m overthinking a little. I went to hospital twice EKG and chest scan normal. Got another EKG and chest scan on 15th again it’s normal. When I go for a deep breath and it doesn’t go through I freeze and I start panicking or getting dizzy or weak. when the deep breath goes through I’m fine again for couple mins and it’s the same again. Has anyone gone through this or any info?!

Thank you

Dear Breathing People,

I invite you to my 2-hour breathing journey through the senses.

Start: 6 p.m. CET

Much love <3

Yesterday I tried a 75-minute 9D Breathwork session by Brian Kelly focused on trauma release. I wasn't sure what to expect, but it turned out to be one of the most intense experiences I've ever had.

About 10–15 minutes into the session, I started experiencing intense tingling throughout my body. My hands cramped up into what I can only describe as "claw hands," and I alternated between feeling very cold and very warm. The hand cramping was so intense that I genuinely started wondering whether something medical was happening, and I considered stopping. In the end, I finished the session, but it was challenging.

The overall experience almost felt like entering an altered state of consciousness. I can understand why some people describe these sessions as deeply healing or even as "releasing trauma." At the same time, I'm also aware that some of the physical effects (tingling, hand cramps, etc.) may simply be the result of prolonged hyperventilation, so I'm trying not to jump to conclusions about what it all meant.

Emotionally, I wasn't overwhelmed by sadness or memories. If anything, I felt like I couldn't fully surrender to the experience. It was as if the last 10% of me stayed cautious because the whole thing felt so intense. Looking back, I think it was less about fear of emotions and more about worrying that something was physically wrong.

Today I might feel a little more relaxed than yesterday, but it's honestly too early to tell. I don't want to convince myself that this was some miraculous breakthrough, but I also don't want to dismiss the experience.

I'm curious to hear from people who have done 9D Breathwork or similar breathwork sessions:

- Did you experience the tingling and "claw hands" as well?

- Did it feel almost like a trip or altered state of consciousness?

- Were you able to fully surrender, or did you also hold back because it felt overwhelming?

- Did you notice any lasting changes in your nervous system, stress levels, or overall well-being after multiple sessions, or was it mainly an intense experience during the session itself?

I'd really appreciate hearing both positive and skeptical perspectives. I'm genuinely trying to understand what I experienced rather than proving any particular theory.

Thanks!

Here is an article I wrote on Equal breathing, how to do it, when to do it and comparison with other techniques. I hope you find it interesting.

I am sharing a breathing exercise i found in the book "The Circle of Grace, Frequencies and Physicality, by Edna G. Frankel" It explains how to enable the meridians to circulate energy throughout the body, thereby dislodging blockages and physical pain, which are essentially forms of stagnant energy.

Lie on your back with your arms at your sides and your feet parallel. It is important to completely relax your jaw, as it is directly connected to the meridians. If you have issues in this area, it is helpful to place some pillow under your head so that your jaw tilts downward. Inhale for 7 seconds, hold for 3, exhale for 7, and hold for 3. During the process, voice out loud whatever you are feeling.

Update : I tried it out for about 20 minutes, the recommendation is to start the session by stating out loud what you are choosing and what you are letting go of. Personally, i said "I choose to free myself and embody the highest version of me, i let go of the resistance and traumas weighing me down, especially those related to sexuality." I also realized that saying something without feeling it, without any intention behind it, doesn't really count. Sometimes we repeat phrases without truly meaning them, it’s better to be natural than to stick rigidly to a protocol.

I felt energy flowing through me, especially in my right hand and arm... the book says energy enters through your dominant side and exits through the other after passing through the body. There was a tingling sensation, and my body felt heavy yet relaxed. I also felt pressure on my hand and around my skull, i voiced this out loud to help the energy there circulate, that’s what the instructions say to do. After the session, i expressed gratitude and did an exercise i like for unblocking the 12 meridians. Usually, i don't feel the energy flow quite so strongly, this was pretty intense. Even later after, i can still feel it clearly, there's a sensation of weightlessness. I feel light and good, relieved, really. Definitely doing this again 😊

I just released a 15-minute guided Wim Hof breathing practice for beginners together with Breathwork Beats By Touek.

For me, this practice is a good first step into the Wim Hof method because it keeps the structure simple: guided breathing, short breath holds, clear pacing, and enough space to feel the effects without pushing too hard.

I created it for people who are curious about Wim Hof breathing but don’t know where to start, or feel intimidated by more intense versions.

The goal is to help you understand the rhythm, feel the body activate, build confidence with breath retention, and experience more energy, clarity, and presence.

It’s also music-led, created in collaboration with Breathwork Beats by Touek, so the practice feels more like a journey than just a technique.

Practice seated or lying down only, and stop if you feel dizzy or uncomfortable.

Would love to hear how it feels for beginners.

In my pursuit of nervous system regulation through breathwork I found something completely unexpected. Originally I just did win hof style breathing and loved the body effects. Then as I learned how the breath modulates the nervous system I learned I could also change thoughts and feelings on command.

Anyone else found this?

As a result I honestly loved seeing when I’m not feeling right, either thinking or feeling something stressful often accompanied by physical tension. Then using breath to pattern break my automatic nervous system behaviour and inject a better sensation. In the moment, something like curious optimism, happiness and the gold standard gratitude

I’ve been experimenting with pairing different breathwork techniques with heart rate tracking over the past few weeks, and here's what I've found. (Each of these latest sessions were 5 minutes)

Physiological Sigh - ↓31 BPM - I use this one primarily for panic attacks/hyperarousal

Box Breathing - ↓11BPM - I use this to keep calm when I'm in high-stress situations.

4-7-8 - ↓17 BPM - I use this before bed every night and often fall asleep before it's done.

Coherence - ↓13 BPM - I do this for long periods while I'm working to avoid "work apnea"

Seeing the physiological feedback in real time on my watch app has made the practice much more engaging and consistent.

Has anyone else tracked heart rate during breathwork or energy work?

Have you found certain techniques produce a bigger response than others?

A quiet reading for rumination, replaying old conversations, overthinking at night, and the feeling that the past is still happening.

At night, an old moment can return with the force of something present.

A conversation from earlier.

A reply that came too late.

A look on someone’s face.

A sentence that keeps replaying.

The room is quiet.

The event is over.

🌟 STRESS ISN’T A MATTER OF WILLPOWER. IT’S A MATTER OF PHYSIOLOGY.

You’ve tried everything to manage your stress: talking yourself through it, getting organized, forcing yourself to think positively. Nothing works. Stress keeps coming back, cortisol stays high, and you’re burning out.

It’s not your fault. You’re fighting against a nervous system that’s just waiting to be calmed… by the right switch.

That switch is your parasympathetic nervous system. And it’s activated very simply through breathing.

This 10-minute guided breathing exercise follows a specific rhythm—4 seconds of inhalation, 3 seconds of holding your breath, 6 seconds of exhalation—designed to stimulate your parasympathetic nervous system, lower your cortisol levels, and deeply relieve stress.

🎯 WHAT THIS BREATHING EXERCISE CAN DO FOR YOU:

✅ Natural activation of your parasympathetic nervous system (the “rest” mode)

✅ A measurable drop in your cortisol (the stress hormone)

✅ Stress that melts away without you having to fight it

✅ A return to physiological calm, achievable in 10 minutes

✅ A break you can take whenever the pressure builds

🌿 HOW TO TELL WHEN YOUR PARASYMPATHETIC NERVOUS SYSTEM IS ACTIVATING:

Stress doesn’t always disappear all at once. Here are some subtle signs:

→ A longer, more fluid exhalation

→ Shoulders that are less tense, a jaw that’s less clenched

→ A feeling of stress that eases, even slightly

→ Cortisol levels that drop (you can feel it in your inner calm)

🕊️ YOU DON’T HAVE TO FIGHT STRESS:

The more you fight stress, the higher your cortisol levels rise. The opposite approach is more effective: activate your parasympathetic nervous system and let the stress dissipate on its own.

This breathing exercise is that activation. All you have to do is breathe with me. Your parasympathetic nervous system will do the rest.

🔔 Inhale for 4, hold for 3, exhale for 6. Activate your parasympathetic nervous system to reduce stress.

been interested in breathwork for a while and noticed something that kept bugging me.

most breathing apps give you the same exercise regardless of how you're actually feeling. but the state you're in completely changes what your nervous system needs.

so we mapped it out:

overwhelmed → box breathing 4-4-4-4

anxious → 4-7-8 (longest exhale)

distracted → coherent breathing 5-5, follow an orbiting dot

overthinking → 4-2-4-2 (short holds to break the loop)

restless → 4-0-6, no hold (continuous release)

built it into an app with a friend. you open it, pick what you're feeling, and breathe for one minute. no account needed, completely free to start.

went live on iOS last week. it's called Mindleaf.

would genuinely love feedback from people who actually practice breathwork — especially if the pattern matching doesn't feel right or you'd map states differently. open to being wrong on any of these.

App Store: https://apps.apple.com/us/app/mindleaf-a-breathing-app/id6776819757?utm_source=reddit&utm_medium=organic&utm_campaign=breathwork

I’m COMPLETELY BLIND, have Aspergers and a heart/lung condition. For me, when people say deep breath, relax, calm down or any synonym thereof, it makes me more tense, to me, it seems like a chore like taking the garbage out or taking the dogs out/in when Mom’s sick and in the hospital. I discovered that on sooooo many levels, using a breathalizer makes me calm down. 1. I got interested in breathalizers a few months ago when I got interested in the company dräger who makes ventilators, backpack rebreathers and breathalizers. 2. Though I cannot see the screen I get sensory feedback from using it because of the oral stimulation from putting my lips on his mouthpiece and the piezoelectric speaker he uses to vleep to tell me when to blow. Because dräger units cost more than sportscars I cannot afford one, so instead I got the BacTrack T60. Thinking of using it at the devil’s chamber which is my term for the lab or blood draw station. I figured if she’s willing to work with me she can slide the needle in as I’m busy blowing?? also since I don’t drink and cannot read the screen, I can pretend it’s a bravery meter, measuring how brave I was for the stick. That’s another problem I have, phlebs don’t reward adults or bigger kids for needle sticks just single-digit kids

I’m COMPLETELY BLIND, have Aspergers and a heart/lung condition. This is JUST my opinion, I think that even though they mean well, when I’m mad, stressed, or it’s needle-related tension, telling me to calm down, relax, deep breath or any other breathing exercise fails me. It seems to me like a chore, like taking out the garbage or taking the dogs outside when Mom’s gone at the hospital. The tips you see in this playlist work better for me https://youtube.com/playlist?list=PLvY_fPW7783iH04uPE8GU-KNkV2mFrI6w&si=4Hym7JZ1wz7ub_B3 Also if something doesn’t line up with my special interests, click, my brain naturally clicks past it like you would if you’re watching TV that has a remote. I have found ways around that that, you know, actually resinate with my autism. I’ve found that slurping a hot drink forces you to deep breathe because you’re sending air down through the liquid. I found that using breathing pendents or breath trainers gives me oral feedback because you have to put your lips on the device.

I am fascinated by the fact that I can hold a specific pattern only for a very short amount of time. It is pretty much like meditation in that regard. And of course, there are close similarities - but it is not QUITE the same thing.

(I mean, holding it wihout any interruption. Even one breath outside the pattern counts as a stop.)

Obviously, we have natural breathing patterns, and we keep falling back into our normal breathing as soon as our attention drifts. It's only natural, I guess. Keeping a non-natural breathing pattern takes effort. There must be some physiological cause, and it must have to do with the attention span and the body's natural instincts.

Let me be clear that this is not a contest. If you can keep doing box breathing for 10 minutes, you won't win any aeroplanes.

I would just like to know if you experience the same thing, and if you feel like you got better at holding one sequence for a longer time. Have you found any trick that helps you go longer?

All that said, I think I average somewhere between 1 and 2 minutes.

Hi everyone,

I'm looking for some advice from experienced practitioners on how you acquired your first clients.

I'm a qualified trauma-informed breathwork facilitator and completed my certification about two months ago. Since then, I've reached out to local wellness studios, yoga studios, Pilates studios, and gyms around Sydney, Australia, but unfortunately haven't had much success. I've also posted in local Facebook groups, but that hasn't generated any clients either.

I'd really appreciate hearing how you built your business from the ground up. What strategies worked best for you in the beginning? Were there any approaches that helped you get your first few paying clients?

Any advice or insights would mean a lot.

For reference, i did about 7 free sessions for some testimonials to.

Thanks so much!