Is Breathwork Safe?
Is Breathwork Safe?
“Is Breathwork Safe?” That’s probably the number one question we get asked. Breathwork has captured the attention of people around the world, celebrated for its ability to reduce stress, promote healing, and unlock personal growth…but none of that matters if it isn’t safe!
The honest answer? Yes and no. Breathwork is a powerful practice, and like any powerful tool, it requires care and awareness. For most people, CCB is not only safe but also profoundly transformative. However, it’s important to acknowledge that the intensity of breathwork may not suit everyone in its traditional form. That’s why we believe in adapting the practice to meet individual needs, ensuring it can be safe and accessible for all.
In this article, we’ll take a closer look at the physical, emotional, and psychological safety of CCB. We’ll explore common concerns, who should approach the practice with caution, and how modifications can make breathwork a safe and empowering experience.
Understanding Conscious Connected Breathwork (CCB)
Conscious Connected Breathwork (CCB) is a unique and transformative practice that goes beyond traditional deep breathing exercises. Its continuous, rhythmic breathing pattern—where there’s no pause between the inhale and exhale—creates a flow that can access deep emotional and physical layers.
What is CCB?
At its core, CCB involves:
A Circular Breathing Pattern:
Continuous breathing without pauses, often through the mouth, which intensifies the practice.
Heightened Awareness:
Participants stay present with their breath, allowing thoughts, emotions, and physical sensations to emerge without judgment.
Facilitated Guidance:
Sessions are typically led by trained facilitators who hold space and offer support as participants navigate their journey.
Why CCB Feels So Powerful
The power of CCB lies in its ability to affect the body, mind, and emotions simultaneously:
Accessing the Subconscious:
The continuous breathing rhythm bypasses the analytical mind, reaching deeper emotional and psychological layers (van der Kolk, 2014).
Activating the Nervous System:
The practice can stimulate or calm the autonomic nervous system, helping to release tension or bring balance.
Inviting Emotional Release:
Suppressed emotions often rise to the surface during CCB, offering a chance for catharsis and healing.
Why Safety is a Common Concern
Despite its benefits, CCB can feel intense, especially for first-timers or those with specific health conditions:
Physical Intensity:
The rapid, continuous breathing may cause sensations like dizziness, tingling, or muscle tightness, which can feel overwhelming without preparation or support.
Emotional Vulnerability:
The emotional release that often accompanies CCB can be profound, and not everyone feels ready to face such raw feelings.
Psychological Depth:
The practice can stir unresolved memories or trauma, which requires careful guidance to process safely.
The Importance of Mindful Practice
While these concerns are valid, they don’t mean CCB is unsafe. Instead, they highlight the importance of:
Working with trained facilitators who understand how to create a safe and supportive environment.
Adapting the practice to suit individual needs and comfort levels.
Approaching the practice with self-awareness and a willingness to listen to your body.
Physical Safety in Conscious Connected Breathwork
One of the most common concerns about Conscious Connected Breathwork (CCB) revolves around its physical effects. While the practice is generally safe for most people, the intensity of the breathing pattern can lead to sensations that may feel unfamiliar or overwhelming. Understanding these sensations and how to manage them is key to ensuring physical safety during CCB.
Common Physical Sensations During CCB
Participants in CCB often report physical experiences that are entirely normal but can feel intense:
Tingling or “Pins and Needles”:
Rapid breathing can temporarily alter oxygen and carbon dioxide levels, causing tingling in the hands, feet, or face. This is known as paresthesia and is a common part of the process.
“Lobster Claw” Hands (Tetany):
Some participants experience muscle tightness, particularly in the hands, where they may curl into a claw-like shape. This is due to changes in blood chemistry and resolves naturally after the session.
Lightheadedness or Dizziness:
Changes in carbon dioxide levels can reduce blood flow to the brain temporarily, leading to a sense of lightheadedness. This is usually mild and can be mitigated by slowing the breath or pausing.
Temperature Changes:
Participants may feel unusually hot or cold during sessions due to shifts in circulation and nervous system activation.
When to Approach CCB with Caution
While CCB is safe for most people, certain conditions require extra care or medical advice:
Cardiovascular Issues:
People with heart conditions or high blood pressure should consult a healthcare provider before engaging in CCB.
Epilepsy or Seizures:
Hyperventilation can potentially trigger seizures in those with epilepsy, so this group may need modified practices or alternative breathwork techniques.
Pregnancy:
Pregnant participants should use gentler forms of breathwork and avoid prolonged or intense sessions.
Respiratory Conditions:
Asthma or chronic obstructive pulmonary disease (COPD) may require nasal breathing or slower rhythms to prevent discomfort.
How to Manage Physical Sensations
For those who feel overwhelmed by the physical intensity of CCB, simple adjustments can make the practice safer and more accessible:
Breathe Through the Nose:
Switching from mouth breathing to nasal breathing reduces the intensity and helps regulate oxygen and carbon dioxide levels.
Slow the Pace:
Slowing down the breathing pattern can make the experience more grounding and comfortable.
Take Breaks:
Pausing to normalise the breath during a session is perfectly acceptable and often encouraged by facilitators.
Practicing breathwork in a seated or reclining position can prevent dizziness or discomfort.
The Role of Facilitators in Physical Safety
Trained facilitators play a crucial role in ensuring physical safety during CCB:
Monitoring Participants:
Facilitators watch for signs of discomfort and provide guidance on adjusting the practice as needed.
Creating a Safe Environment:
A calm, supportive setting helps participants feel secure, especially if physical sensations become intense.
Offering Grounding Techniques:
Facilitators may incorporate grounding exercises, such as physical touch (e.g., a hand on the shoulder) or verbal cues, to help participants stay present.
Physical sensations are a normal and expected part of CCB, but they don’t have to be overwhelming. With proper preparation, modifications, and support, CCB can be a safe and empowering practice for most people.
Emotional Safety in Conscious Connected Breathwork
One of the most transformative aspects of Conscious Connected Breathwork (CCB) is its ability to access and release deep emotions. While this can lead to profound healing, it’s also important to create an environment that ensures emotional safety, especially when participants are navigating raw or intense feelings.
Why Emotional Safety Matters
During CCB, the rhythmic breathing pattern often bypasses the conscious mind, allowing emotions stored in the body to surface.
Emotional Release is Normal:
Participants might cry, laugh, or feel unexpected waves of grief, joy, or anger. These releases are part of the healing process and a sign that the body and mind are working together to process unresolved emotions.
The Vulnerability of Emotional Release:
Experiencing these emotions can feel overwhelming, especially if they are tied to past trauma or suppressed feelings. Ensuring emotional safety allows participants to engage fully with the practice without fear of judgment or harm.
How to Create Emotional Safety in CCB
A safe, supportive environment is essential for navigating emotional release during breathwork:
Trauma-Informed Facilitation:
Facilitators trained in trauma-informed practices know how to recognise and respond to emotional distress, ensuring participants feel supported throughout the session.
Establishing Consent and Boundaries:
Participants should always have the freedom to pause, adjust, or stop the practice if needed. Facilitators should emphasise that participants are in control of their experience.
Normalising Emotional Release:
Facilitators can reassure participants that emotional responses are a natural and healthy part of the process, helping to reduce feelings of fear or embarrassment.
Tools for Emotional Regulation During CCB
When emotions become intense, grounding techniques can help participants feel safe and anchored:
Slow the Breath:
Slowing the breathing rhythm or taking a break can reduce the intensity of the emotional response.
Focus on Physical Sensations:
Encouraging participants to notice physical sensations, such as the feel of the ground beneath them, can help bring them back to the present moment.
Use Supportive Touch (With Consent):
A gentle hand on the shoulder or back (if agreed upon beforehand) can provide reassurance and grounding.
Guided Verbal Support:
Facilitators can use calming phrases or prompts to help participants navigate their emotional release.
When to Seek Additional Support
In some cases, participants may require additional care beyond a CCB session:
Pre-Existing Trauma:
Those with unresolved trauma may benefit from working with a trauma therapist alongside breathwork.
Intense Emotional Responses:
If a participant feels unable to process their emotions during or after a session, seeking support from a mental health professional is recommended.
The Power of Emotional Safety
When participants feel emotionally safe, they can fully embrace the healing potential of CCB:
Permission to Feel:
A safe space allows participants to explore emotions they may have suppressed for years, fostering profound release and relief.
Integration After Release:
Emotional safety ensures participants can process and integrate their experiences, turning release into lasting growth.
Emotional release is one of the most powerful aspects of CCB, but it requires a foundation of safety and support. With a trauma-informed approach, clear boundaries, and grounding techniques, CCB can be a deeply healing and emotionally empowering practice.
Psychological Safety in Conscious Connected Breathwork
Conscious Connected Breathwork (CCB) can deeply impact the mind, accessing subconscious layers and unearthing memories or emotions that may have been long buried. While this is a cornerstone of the practice’s transformative potential, it also highlights the importance of psychological safety, especially for those with mental health challenges or trauma histories.
Why Psychological Safety Matters
CCB takes participants on an inner journey that can touch on deeply personal or sensitive areas:
Accessing the Subconscious Mind:
The continuous breathing pattern in CCB bypasses the analytical brain, opening a pathway to suppressed memories, unresolved trauma, or repressed emotions (van der Kolk, 2014).
Potential Challenges:
For some, this level of introspection can feel destabilising, particularly if they are navigating conditions like PTSD, severe anxiety, or depression.
When to Approach CCB with Care
While CCB is safe for many people, those with certain psychological conditions may need additional support or modifications:
Acute Trauma or PTSD:
Intense breathwork may trigger flashbacks or retraumatisation in individuals with unprocessed trauma.
Severe Anxiety or Panic Disorders:
Hyperventilation during CCB can mimic symptoms of anxiety attacks, potentially exacerbating feelings of distress.
Psychotic Disorders:
Those with conditions like schizophrenia or active psychosis should avoid practices that may intensify dissociative states or delusions.
Recent Grief or Emotional Distress:
While CCB can be healing, it may feel overwhelming if a participant is in the midst of acute emotional upheaval. This is obviously up to the discretion of the participant.
How to Ensure Psychological Safety in CCB
A mindful, tailored approach can make CCB accessible and safe for participants with varied psychological needs:
Trauma-Informed Practices:
Facilitators trained in trauma awareness can guide participants through challenging psychological states with sensitivity and care.
Sessions should include grounding techniques and the option to slow or pause the breath as needed.
Pre-Session Preparation:
Facilitators should have a clear understanding of each participant’s mental health history, ensuring they can adapt the practice appropriately.
Ongoing Support:
Providing resources for aftercare, such as journaling prompts, grounding exercises, or referrals to therapists, helps participants integrate their experience safely.
Modifications for Psychological Safety
For participants with specific mental health needs, adjustments can help create a more secure environment:
Nasal Breathing Instead of Mouth Breathing:
Breathing through the nose naturally slows the pace and intensity of the practice, reducing the likelihood of hyperventilation or distress.
Shorter Sessions:
Limiting session duration can help participants stay grounded and prevent overwhelm.
One-on-One Guidance:
Individual sessions with a skilled facilitator allow for a more personalised and supportive experience.
The Role of Psychological Safety in Transformation
When participants feel psychologically safe, CCB can foster profound mental and emotional shifts:
Healing from Trauma:
With appropriate guidance, CCB can help participants process and integrate past experiences, supporting emotional recovery.
Building Resilience:
Learning to navigate the depths of the subconscious in a safe space strengthens participants’ ability to handle life’s challenges.
Fostering Self-Trust:
By creating a supportive environment, CCB encourages participants to trust their inner wisdom and feel empowered by their journey.
Psychological safety is the foundation of a meaningful and transformative CCB experience. With trauma-informed facilitation, mindful modifications, and proper support, the practice can offer deep healing without risking overwhelm or distress.
How to Make Conscious Connected Breathwork Safe for Everyone
At its core, Conscious Connected Breathwork (CCB) is a highly adaptable practice. While its traditional form may feel intense for some, simple modifications can make it accessible and safe for everyone, regardless of their physical, emotional, or psychological needs.
1. Modifying the Practice
Adjustments to the breathing technique can significantly reduce intensity while preserving the benefits of CCB:
Breathe Through the Nose:
Nasal breathing naturally slows the pace, reduces hyperventilation, and creates a gentler experience. This is ideal for those who are new to the practice or feel overwhelmed by mouth breathing.
Slow the Rhythm:
Slower, more deliberate breaths can ground participants and reduce the likelihood of dizziness or intense emotional release.
Take Breaks:
Pausing the continuous breathing cycle allows participants to regroup and process sensations at their own pace.
Adjust Body Position:
Practicing in a seated or reclined position can enhance comfort and prevent physical discomfort or lightheadedness.
2. Trauma-Informed Approaches
For participants with past trauma or heightened sensitivity, a trauma-informed approach ensures safety:
Empower Choice and Autonomy:
Facilitators should emphasise that participants are in control of their experience and can adjust or stop the practice at any time.
Use Grounding Techniques:
Incorporating grounding exercises before, during, and after sessions helps participants stay present and connected to their bodies.
Focus on Preparation and Aftercare:
Pre-session discussions and post-session integration activities, such as journaling or reflection, provide additional layers of support.
3. Choose the Right Setting and Support
The environment and facilitator play a crucial role in ensuring a safe and empowering experience:
Work with Trained Facilitators:
Experienced, trauma-informed facilitators understand how to tailor the practice to each participant’s needs.
Create a Supportive Space:
The physical and emotional setting should feel safe and inviting, free from distractions or stressors.
Consider One-on-One Sessions:
Private sessions can offer a more personalised experience, especially for those with specific concerns or sensitivities.
4. Building Self-Awareness
Encouraging participants to tune into their own needs and limits fosters a safe and empowering breathwork experience:
Listen to Your Body:
Pay attention to how your body feels during the session. Adjust the pace, take breaks, or stop if needed.
Start Slowly:
Begin with shorter sessions or milder forms of breathwork to build comfort and confidence.
Communicate Openly:
Share your concerns, goals, or feedback with your facilitator to ensure the practice meets your needs.
5. Why Adaptability Matters
The beauty of CCB lies in its flexibility. By tailoring the practice to the individual, breathwork becomes safe, accessible, and deeply personal:
Maximising Benefits:
Adjustments allow participants to fully engage with the practice without fear of overwhelm or discomfort.
Honouring Individuality:
Each participant’s needs and experiences are unique, and a personalised approach ensures the practice supports their journey.
Conscious Connected Breathwork is for everyone, but it’s not one-size-fits-all. By modifying the practice, fostering self-awareness, and creating a supportive environment, we can ensure that CCB is both safe and transformative for people from all walks of life.
Advocating for Yourself in Breathwork
Breathwork is a deeply personal journey, and no one knows your body, mind, or emotions better than you do. While facilitators and teachers play an important role in guiding the practice, it’s crucial to advocate for yourself throughout your experience. Your safety and well-being should always come first, and part of that is choosing facilitators and environments that respect your individuality and autonomy.
Why Advocacy is Essential
You Are the Expert on You:
No one else can feel what you feel or know what’s happening in your body and mind. Advocating for yourself means recognising your own limits and speaking up if something doesn’t feel right.
Every Breathwork Journey is Unique:
What works for one person may not work for another. The best facilitators understand this and support you in finding what’s right for you, rather than forcing a one-size-fits-all approach.
Red Flags to Watch For
Not all breathwork facilitators create a safe or supportive space. It’s important to be mindful of certain behaviours that may indicate an unhealthy dynamic:
Rigid, “One-Size-Fits-All” Approaches:
Be wary of facilitators who insist there’s only one “correct” way to practice breathwork or dismiss modifications that could make the experience safer for you.
Huge Egos or Lack of Humility:
Facilitators who prioritise their own authority over your needs or dismiss your concerns can create an unsafe environment. Breathwork should be about your journey, not their agenda.
Pushing Beyond Your Comfort Zone:
A good facilitator will encourage you to explore, but they will never pressure you to continue if you feel overwhelmed or unsafe.
How to Advocate for Yourself
Ask Questions:
Before committing to a session, ask the facilitator about their approach, training, and whether they offer modifications or trauma-informed practices.
Set Boundaries:
Communicate your needs and limits clearly, and don’t hesitate to speak up if something doesn’t feel right during a session.
Trust Your Instincts:
If a facilitator or environment doesn’t feel safe or supportive, it’s okay to walk away and seek another option. Your safety and comfort come first.
Choose Trauma-Informed Practitioners:
Look for facilitators who demonstrate empathy, adaptability, and a commitment to creating a supportive space for all participants.
The Empowerment of Advocacy
Advocating for yourself is an act of self-respect and empowerment. It allows you to take ownership of your breathwork journey and ensures that the practice supports your well-being. The right facilitator will honour your boundaries, listen to your concerns, and work with you to create a safe and transformative experience.
By choosing facilitators who prioritise your needs and staying true to your own instincts, you can navigate the breathwork world with confidence. Remember, this is your journey—it’s your right to feel safe, supported, and respected every step of the way.
Can We Say Breathwork is 100% Safe?
The truth is, nothing in life is 100% safe—and that includes breathwork. Conscious Connected Breathwork (CCB) is a powerful practice that can unlock profound healing and transformation, but like any tool, it must be approached with care and awareness.
Life itself comes with inherent risks, and breathwork is no different. Can we guarantee that every session will be perfectly smooth and easy? No. But with the right modifications, a trauma-informed approach, and a supportive environment, CCB can be a safe and empowering experience for the vast majority of people.
At Breathing Space, we believe that safety doesn’t mean eliminating all risks—it means understanding them and creating a practice that honours your unique needs. Breathwork is deeply personal, and you are always in control. Whether that means slowing down your breath, breathing through your nose, or pausing to reflect, the practice can be adapted to meet you where you are.
So, is breathwork safe? For most people, yes—with the right guidance and care, it can be one of the most transformative and healing experiences of your life. And while we can’t promise it will always feel easy, we can promise that the journey is worth it.
