Breathwork's Impact on Brain and Mood: New Research
As breathwork facilitators, we've witnessed the incredible power of breath firsthand. We've guided countless individuals through transformative journeys, helping them tap into the wisdom and healing potential of their own bodies. Yet, for all the profound experiences we've witnessed, the scientific community has been lagging behind, leaving us with more anecdotal evidence than hard data.
That's why a recent study published in Current Psychology feels like a breath of fresh air. It takes a look at the neurological and psychological effects of conscious connected breathwork (CCB), a technique we know and love at Breathing Space, providing a level of scientific validation that's been long overdue. This research not only confirms what many of us have intuitively known, but it also opens up new avenues for understanding and applying breathwork in even more impactful ways.
Section 1: My Quest for Scientific Breathwork Knowledge
I recently (finally!) read James Nestor's book, Breath: The New Science of a Lost Art. As a former nursing instructor and general science nerd, I was on the hunt for any information that could deepen my understanding of breathwork. Nestor's book was a revelation, weaving together scientific research, historical anecdotes, and personal experiences that really brought to life the profound impact that breath has on our health and well-being. It was like finding a missing puzzle piece, validating my own observations and igniting a thirst for even more scientific knowledge. The recent study on conscious connected breathing is a significant step in that direction, providing a glimpse into the intricate dance between breath, brain, and consciousness.
Section 2: Unpacking the Study
The study specifically looked at conscious connected breathwork (CCB), as I’m sure you know it’s a technique that involves breathing rapidly and rhythmically without pausing between breaths. This type of breathwork is often used to promote relaxation, reduce stress, and access altered states of consciousness.
The researchers wanted to answer some key questions:
How does CCB affect the brain's electrical activity (brainwaves)?
How does it change people's moods?
What kind of subjective experiences do people have during CCB?
These questions are important for the breathwork community because they can help us understand how and why breathwork works. This knowledge can then be used to refine our techniques, develop new applications, and communicate the benefits of breathwork more effectively to others.
Methodology
In this study, 20 healthy adults between the ages of 23 and 39 participated. Before and after a 45-minute conscious connected breathwork session, researchers measured their brainwave activity using electroencephalography (EEG), a method that records electrical patterns in the brain. Participants also filled out questionnaires to assess their mood before and after the session.
To understand the nature of the altered states of consciousness that breathwork can induce, the researchers also had participants complete a questionnaire called the 11 Dimensions of Altered States of Consciousness (11D-ASC). This allowed them to compare the subjective effects of breathwork to those of psilocybin, a well-researched psychedelic compound found in magic mushrooms.
Key Findings
The study revealed fascinating results that offer a deeper understanding of how conscious connected breathwork affects us:
Brainwave Changes: The EEG recordings showed significant changes in brainwave activity after the breathwork session. Specifically, there were decreases in slower brainwave frequencies (delta, theta, and low beta) and increases in the gamma frequency band (especially in participants who had previous experience with breathwork). These changes are associated with relaxation, reduced rumination (repetitive negative thoughts), and increased focus. Interestingly, similar brainwave patterns have been observed in studies on meditation and psychedelics.
Mood Enhancement: Participants reported significant improvements in their mood following the breathwork session. They experienced reductions in tension, confusion, and depression, along with a boost in self-esteem. This suggests that breathwork can be a powerful tool for emotional regulation and well-being.
Altered States of Consciousness: The 11D-ASC questionnaire revealed that the subjective experiences reported by participants during breathwork were similar to those reported with medium to high doses of psilocybin. This indicates that breathwork can induce altered states of consciousness characterized by feelings of unity, bliss, and insight, often associated with mystical experiences.
Conscious Connected Breathing vs Psilocybin: A Comparison
The study found interesting parallels between the subjective effects of conscious connected breathwork and psilocybin (magic mushrooms). Participants who engaged in conscious connected breathwork reported experiences similar to those induced by medium to high doses of psilocybin, particularly in the dimension of "Oceanic Boundlessness”, which is such a great descriptor! This dimension encompasses feelings of unity, bliss, and spiritual connection, often associated with mystical experiences. In the "Visionary Restructuralization" dimension (oh my god, I love these titles), which relates to changes in perception and meaning, breathwork experiences were comparable to those induced by medium doses of psilocybin. However, in the "Dread of Ego-Dissolution" dimension, which involves feelings of anxiety or fear related to the loss of self, participants scored lower with breathwork than with psilocybin. This suggests that while breathwork can induce profound altered states of consciousness, it may be less likely to trigger the challenging experiences sometimes associated with psychedelics.
Section 3: Implications for Breathwork and Breath Workers
This research offers compelling evidence to support what many practitioners have intuitively known and witnessed in their own experiences: breathwork is a powerful tool for healing and transformation.
For breathwork facilitators, this study provides a wealth of information that can be directly applied to their practice:
Scientific Credibility: The study's rigorous methodology and publication in a peer-reviewed journal lend credibility to the field of breathwork, which can be leveraged to attract new clients and gain recognition from the wider wellness community.
Enhanced Understanding: The findings on brainwave changes and mood enhancement offer a deeper understanding of the physiological and psychological mechanisms underlying breathwork. This knowledge can empower facilitators to refine their techniques and tailor sessions to better meet the needs of their clients.
Expanded Applications: The study's findings on the potential of breathwork to alleviate depressive symptoms and induce transformative experiences open up new avenues for therapeutic applications. Breathwork facilitators can explore integrating these findings into their practice, potentially offering breathwork as a complementary therapy for mental health conditions or as a tool for personal growth and self-discovery.
Client Education: Facilitators can share the study's findings with their clients to educate them about the benefits of breathwork and empower them to take an active role in their own healing journey. This can foster trust and deepen the therapeutic relationship.
The study's findings also have broader implications for the breathwork profession as a whole:
Professional Development: The research highlights the need for continued scientific investigation into breathwork, paving the way for the development of evidence-based protocols and training programs for breathwork facilitators.
Integration with Mainstream Healthcare: As the evidence base for breathwork grows, there is potential for greater integration of breathwork into mainstream healthcare settings, offering a safe and effective complementary therapy for a wider range of conditions.
Public Awareness: The study's findings can be used to raise public awareness about the benefits of breathwork, potentially reducing stigma and increasing access to this powerful healing modality.
Overall, this research marks a significant milestone in the field of breathwork. It provides a solid foundation for further exploration and offers breathwork facilitators a wealth of knowledge and inspiration to enhance their practice and empower their clients.
Section 4: Study Limitations and Other Ways of Knowing
While this study offers valuable insights, it's important to acknowledge its limitations. The small sample size of 20 participants raises questions about the generalizability of the findings to the broader population. Additionally, the study focused on healthy adults, so the effects of breathwork on individuals with specific health conditions remain unclear. The study also only examined the immediate effects of a single breathwork session, leaving the long-term impacts unexplored.
Furthermore, the study primarily focused on quantitative data, such as brainwave measurements and questionnaire scores. While this data is valuable, it doesn't capture the full richness and complexity of the breathwork experience. As breathwork facilitators, we know that qualitative and anecdotal evidence, including personal stories and subjective experiences, are equally important in understanding the transformative power of breathwork.
The Importance of Embracing a Holistic Approach
The limitations of this study highlight the need for a more holistic approach to breathwork research. While quantitative data provides valuable insights into the physiological and psychological mechanisms of breathwork, qualitative and anecdotal evidence offers a deeper understanding of the subjective experience and its potential for personal growth and healing.
By embracing a multi-faceted approach that combines quantitative research with qualitative inquiry and anecdotal evidence, we can gain a more comprehensive understanding of breathwork's effects and applications. This will not only strengthen the scientific foundation of breathwork but also honor the rich tapestry of experiences and perspectives within the breathwork community.
As breathwork facilitators, we have a unique opportunity to contribute to this growing body of knowledge. By sharing our observations, insights, and client stories, we can help paint a more complete picture of breathwork's potential. We can also encourage our clients to participate in research studies, contributing to the evidence base and furthering our understanding of this powerful practice.
In the end, it's the combination of scientific rigor and personal experience that will truly illuminate the transformative power of breathwork. By embracing both quantitative and qualitative evidence, we can continue to evolve our practice, expand our knowledge, and empower others to harness the incredible potential of their own breath.
Conclusion
This study is a big deal for the breathwork world. It backs up what many of us have seen in our own lives and with our clients: breathwork is a powerful tool for healing and change. It's exciting to see science catching up with ancient wisdom, and this research gives us a solid foundation to build upon.
As breathwork facilitators, we're not just leading trendy classes; we're guiding people through experiences that can profoundly shift their well-being. This research gives us even more confidence in what we do and opens up new possibilities for how we can use breathwork to help people. It's a reminder that we're part of something much bigger than ourselves – a movement that's bringing the transformative power of breath to the forefront of health and wellness.