What is Conscious Connected Breathwork?
Have you ever felt that your breath could be a bridge to a deeper understanding of yourself? If you've tried different breathing exercises but long for something that goes beyond simple relaxation, Conscious Connected Breathwork (CCB) might be the transformative experience you're looking for.
CCB isn't just another breathing technique; it's a truly profound journey inward and you have all of the tools you need already! It's a dynamic practice where you breathe continuously, without pausing between breaths in and out. This special rhythm sets CCB apart from gentler types of breathwork, making it a powerful way to change how you feel physically, emotionally, and even spiritually.
Research suggests that CCB's unique pattern can create a cascade of changes in your body, affecting things like your blood pH and how your body uses oxygen. These changes can lead to altered states of consciousness, opening the door to deeper self-awareness and helping you release pent-up emotions.
Whether you're a yogi, a dedicated meditator, or simply curious about unlocking your inner potential without taking any other substances, CCB welcomes you on a journey of transformation. In this article, we'll explore the details behind CCB, including the science, discuss its many benefits, and guide you toward using this empowering practice for personal growth and healing.
The Basics
How It Works: A Simple Explanation
Conscious Connected Breathwork (CCB) hinges on maintaining a continuous, uninterrupted flow of breath. The core technique, while deceptively simple, can induce really powerful experiences. You start by taking a deep inhalation through your mouth, filling your lungs completely from the bottom to the top. As soon as your lungs are full, you exhale fully, also through your mouth, with no pause between the inhale and the exhale. Sort of like the breathing you would do if you were scuba diving. This cycle repeats at a consistent pace that's slightly faster than your normal breathing. Give it a try for a few rounds!
The key to CCB lies in maintaining this circular breathing rhythm without breaks. This sustained breathing pattern can trigger significant physiological changes. Research suggests that CCB can lead to an increase in blood pH (alkalosis), altered brainwave activity, and a shift in the balance of oxygen and carbon dioxide in the body (Kox et al., 2014). As you continue the practice, you may notice changes in your physical sensations, emotional state, and even your sense of self. This potential for profound transformation is what distinguishes CCB from more relaxation-oriented breathing techniques.
Origins and Development
The roots of CCB can be traced back to the 1970s. Visionary practitioners like Leonard Orr and Stanislav Grof were instrumental in developing this technique, drawing inspiration from both ancient wisdom and modern science to create Conscious Connected Breathwork methods such as Holotropic Breathwork and Rebirthing Breathwork to name a few.
Ancient yogic breathing practices, known as pranayama, laid a foundation for CCB by illuminating the profound connection between breath, body, and mind. Modern psychology contributed concepts related to emotional release and the lingering effects of early life experiences. Additionally, observations of the impact of birth trauma played a role in shaping CCB, with some proponents viewing the breathwork experience as a symbolic "rebirthing" process (Janov, 1983).
Over time, CCB has evolved, giving rise to various offshoots and adaptations. While each variation may have its own unique characteristics, they all share the core principle of continuous, connected breathing. This adaptability has allowed CCB to be tailored to different individual needs and contexts while preserving its fundamental essence. Today, CCB continues to be explored and refined, with ongoing research investigating its potential benefits and applications..
Key Features That Set It Apart
What makes conscious connected breathwork stand out in the world of breathing practices? First and foremost is its intensity. Unlike many other breathwork techniques that aim for gentle relaxation, conscious connected breathwork is designed to be a more powerful experience. This intensity is part of what makes it potentially transformative. Although please remember that you are always in charge of your experience!
The duration of sessions is another distinguishing factor. While a typical meditation or yoga class might include breathwork for a few minutes, conscious connected breathwork sessions often last between one to two hours. This extended period allows practitioners to move through different stages of the experience, from initial discomfort to potential breakthrough moments.
There's also a strong emphasis on emotional release and personal insights. While many breathing practices focus on calming the mind, conscious connected breathwork actively encourages the surfacing and processing of emotions. Practitioners often report experiencing vivid memories, powerful feelings, or even mystical-type experiences during sessions.
Lastly, the role of guidance sets this practice apart. While many breathwork techniques can be easily practiced solo, conscious connected breathwork typically involves a trained facilitator, at least initially. This guidance is important for maintaining safety, providing support, and helping practitioners navigate the intense experiences that can arise.
In contrast to mindfulness-based breathing exercises that aim for calm observation of the present moment, conscious connected breathwork actively seeks to create a shift in your mental and emotional state. It's this purposeful intention to catalyze change that makes it a unique and powerful tool for personal growth and healing.
The Science Behind It
While conscious connected breathwork is often associated with spiritual and emotional experiences, there's a growing body of scientific research exploring its physiological and psychological effects. Let's break down what happens in your body and brain during this practice.
What Happens in Your Body
When you engage in Conscious Connected Breathwork (CCB), you're essentially disrupting your habitual breathing pattern. This disruption can trigger a series of significant physiological responses:
Oxygen and Carbon Dioxide Balance: The rapid, continuous breathing characteristic of CCB can lead to a temporary increase in blood oxygen levels (hyperoxia) and a decrease in carbon dioxide levels (hypocapnia). This shift in blood chemistry can induce a state called respiratory alkalosis, characterized by an increase in blood pH (Ma et al., 2017). Although this might sound alarming, it's a controlled and transient state that's integral to the unique effects of CCB.
Nervous System Activation: The intense breathing pattern initially stimulates the sympathetic nervous system, responsible for your body's "fight or flight" response. This can manifest as physical sensations like increased heart rate, sweating, and muscle tension. However, as the session progresses, many practitioners report a gradual shift towards parasympathetic activation, the "rest and digest" system associated with relaxation and recovery (Vlemincx et al., 2018).
Physical Sensations: During a CCB session, you may experience a range of physical sensations. These can include tingling or numbness in your extremities (often referred to as "tetany"), muscle tension or spasms, lightheadedness, and even temporary emotional release in the form of crying or laughter. These sensations are generally considered normal and often subside as the session progresses.
Effects on the Brain
The brain responds to CCB in intriguing and complex ways:
Altered Brain Activity: Electroencephalography (EEG) studies have revealed changes in brainwave patterns during CCB sessions. Notably, increases in theta and delta waves—brainwave frequencies associated with deep relaxation, meditation, and even dream-like states—have been observed (Ferreira et al., 2021).
Neurochemical Changes: CCB is thought to influence the release of various neurotransmitters in the brain. Some researchers propose that it may stimulate the release of endorphins, the body's natural painkillers, and simultaneously decrease the levels of stress hormones like cortisol. However, further research is needed to fully understand the neurochemical mechanisms underlying CCB's effects (Spadaro et al., 2019).
Potential Benefits for Mind and Body
While research on Conscious Connected Breathwork (CCB) is still in its early stages, existing studies and a wealth of anecdotal evidence suggest a range of potential benefits:
Stress Reduction: Many practitioners report feeling significantly more relaxed and better equipped to manage stress after engaging in regular CCB sessions. This may be attributed to the practice's ability to activate the parasympathetic nervous system, counteracting the body's stress response (Vlemincx et al., 2018).
Emotional Processing: CCB seems to facilitate access to and processing of deep-seated emotions, potentially contributing to emotional healing and resolution. The altered states of consciousness induced by CCB may allow individuals to revisit and reframe past experiences, leading to greater self-understanding and emotional release (Ma et al., 2017).
Improved Mood: Some studies have reported improvements in symptoms of anxiety and depression among individuals practicing CCB. This may be related to the practice's influence on neurotransmitter levels, as well as its potential to foster a sense of connectedness and well-being (Spadaro et al., 2019).
Enhanced Self-awareness: Many people describe gaining valuable insights about themselves and their lives during and after CCB sessions. The practice's capacity to induce altered states of consciousness and access deeper layers of awareness may contribute to this increased self-understanding (Ferreira et al., 2021).
Physical Benefits: Although more research is necessary, some practitioners report improvements in various physical conditions, including chronic pain, digestive issues, and even autoimmune disorders. These potential benefits may be linked to CCB's impact on the nervous system, immune system, and stress response (Kox et al., 2014).
It's crucial to remember that while these potential benefits are encouraging, CCB is not a replacement for professional medical or psychological treatment. Always consult with qualified healthcare providers before starting any new wellness practice, especially if you have pre-existing health conditions or are taking medications.
What to Expect in a Session
If you're considering trying conscious connected breathwork, it's natural to be curious about the experience. While every journey is unique, here's a guide to help you prepare and understand what you might encounter.
Getting Ready: Practical Tips
Wear comfortable clothing. Choose loose-fitting attire that allows for easy breathing and movement. You'll want to feel unrestricted.
Eat lightly beforehand. Avoid heavy meals for at least 2-3 hours before your session. A light snack is okay if you're hungry, but a full stomach can be uncomfortable during the intense breathing.
Stay hydrated. Drink water beforehand, but don't overdo it. You'll want to be comfortable without needing frequent bathroom breaks.
Bring essentials. Have a water bottle, a light blanket, and perhaps an eye mask if you prefer darkness during introspective moments.
Set an intention. Come with an open mind and, if you feel comfortable, set an intention for your session. It could be as simple as "I'm open to whatever arises" or something more specific you'd like to explore.
The Breathing Technique Explained
Your facilitator will guide you through the breathing technique:
Position. You'll lie down comfortably, usually on a mat or cushioned surface.
Breath pattern. The breath is taken in and out through the mouth. The inhale is deep and full, and the exhale is relaxed. There's no pause between the inhale and exhale, creating a continuous flow.
Pace. The pace is usually slightly faster than normal breathing but not rushed. Your facilitator will help you find a comfortable rhythm.
Duration. The pattern continues for the duration of the session, which can last from 30 minutes to 2 hours, depending on the specific practice and your experience level.
Common Experiences During the Session
Physical sensations: You may feel tingling in your hands and feet, muscle tension, or even mild cramping. Some people experience a sense of energy moving through their body.
Emotional releases: Emotions may surface during the session. You might find yourself laughing, crying, or expressing anger. This is a normal part of the process.
Altered consciousness: Some people report vivid memories, insights about their lives, or dream-like visions.
Resistance: You might feel an urge to stop or slow down. Your facilitator will encourage you to continue, as these moments often precede breakthroughs.
Remember: There's no "right" way to experience a session. Whatever arises for you is valid and part of your journey.
After the Session: Integration
Rest and integration. Once the active breathing ends, there's a period of rest and integration. You'll be encouraged to relax and breathe normally, allowing your body and mind to settle.
Peace and clarity. Many find this a profound time, experiencing peace or clarity.
Sharing. Your facilitator may offer gentle guidance or invite you to share your experience if you wish.
Take it easy. After the session, take it easy for the rest of the day. Listen to your body and give yourself time to process.
Integration. In the days following, you might notice subtle shifts in your mood or perspective. It can take time to fully integrate the experience. Journaling or discussing it with a trusted person can be helpful.
Be kind to yourself. Above all, be gentle with yourself as you process the experience.
Comparing to Other Practices
Conscious connected breathwork (CCB) holds a unique position within the realm of breathwork and consciousness-altering practices. Let's delve deeper into its relationship with meditation, yoga breathing (pranayama), and plant-based psychedelics like Ayahuasca, Psilocybin (found in magic mushrooms), and DMT to better understand its distinct qualities.
Conscious Connected Breathwork and Meditation
At their core, both conscious connected breathwork and meditation aim to cultivate present-moment awareness and inner stillness. Both practices encourage us to let go of past and future concerns, anchoring ourselves in the here and now. Additionally, they can both induce altered states of consciousness, opening doors to deeper self-understanding and expanded perspectives. The potential for stress reduction and improved well-being is another shared benefit, as both practices have been linked to decreased stress levels and enhanced emotional balance.
However, there are some key distinctions that set these practices apart:
Active vs. Passive: Meditation typically involves sitting quietly and observing the breath, while conscious connected breathwork is a more active and dynamic practice.
Duration and Intensity: While a typical meditation session might last 10-30 minutes, a breathwork session can extend for an hour or more and is generally more physically and emotionally intense.
Conscious Connected Breathwork and Yoga Breathing (Pranayama)
Yoga breathing, or pranayama, encompasses a variety of techniques that, at first glance, might seem similar to conscious connected breathwork. Both practices involve intentional manipulation of the breath and recognize the profound connection between breath, body, and mind.
Yet, key distinctions exist:
Technique: Pranayama often involves specific breath ratios or alternate nostril breathing, whereas conscious connected breathwork focuses on a continuous, circular breath pattern without pauses.
Purpose: Yoga breathing is often used to prepare for meditation or physical postures, or to balance specific energies within the body. Conscious connected breathwork is typically a stand-alone practice aimed at emotional release, self-exploration, and accessing altered states of consciousness.
Intensity: Most pranayama techniques are relatively gentle and can be practiced daily. Conscious connected breathwork, on the other hand, is more intense and is usually practiced less frequently.
Conscious Connected Breathwork and Plant-Based Psychedelics: Non-Ordinary States of Consciousness
Conscious connected breathwork shares with plant-based psychedelics like Ayahuasca, Psilocybin, and DMT the ability to induce non-ordinary states of consciousness. These altered states can lead to profound insights, emotional breakthroughs, and spiritual experiences.
However, there are significant differences:
Legality and Accessibility: CCB is legal and readily accessible, while Ayahuasca, Psilocybin, and DMT are controlled substances with varying degrees of legal restrictions (although hopefully that will change soon!).
Duration: CCB sessions typically last 1-2 hours, while the effects of plant-based psychedelics can last significantly longer, ranging from several hours to a full day or more.
Intensity: While CCB can be intense, the experience is generally considered more manageable and less unpredictable than the effects of plant-based psychedelics as the participant is in charge of their own journey by controlling the intensity and speed of breathing.
Preparation and Integration: Plant-based psychedelics often require extensive preparation and integration support, while CCB sessions can be less demanding in this regard.
By understanding these similarities and differences, we can appreciate the unique position that conscious connected breathwork holds in the landscape of consciousness exploration and personal growth practices. It offers a distinct and powerful pathway to self-discovery and transformation, complementing other practices while carving its own unique niche. It's a legal, accessible, and relatively safe way to access non-ordinary states of consciousness, making it an attractive option for individuals seeking profound experiences and personal growth.
Is It Right for You?
Conscious connected breathwork (CCB) can be a powerful tool for personal growth and healing, but it's not necessarily suited for everyone. Let's explore who might benefit most from this practice, some important considerations, and how to find a qualified facilitator.
Who Might Benefit Most
Conscious connected breathwork could be particularly beneficial for:
People dealing with stress or anxiety: The practice has shown potential in reducing stress levels and promoting relaxation.
Those processing emotional trauma: Many practitioners report that breathwork helps them access and integrate deep-seated emotions, potentially aiding in trauma recovery.
Individuals seeking personal growth: If you're on a journey of self-discovery, breathwork might offer new insights and perspectives.
People interested in non-ordinary states of consciousness: For those curious about exploring altered states but hesitant about psychedelics, breathwork can offer a natural alternative.
Anyone looking to complement their existing wellness practices: Breathwork can be a valuable addition to meditation, yoga, or therapy, deepening your connection to your body and mind.
Considerations and Precautions
While generally safe for most people, there are important factors to consider before trying CCB:
Physical health: If you have a history of cardiovascular issues, respiratory problems, high blood pressure, or are pregnant, consult your doctor before trying intense breathwork.
Mental health: Those with a history of severe mental health conditions, particularly psychosis or bipolar disorder, should approach breathwork cautiously and only under professional guidance.
Recent surgeries or injuries: Give your body time to heal before engaging in any intense physical practices.
Expectations: Remember that everyone's experience is unique. Avoid comparing your journey to others' or having rigid expectations about outcomes.
How to Find a Qualified Facilitator
The guidance of a skilled facilitator is essential for a safe and meaningful breathwork experience. Here's how to find one:
Research credentials: Look for facilitators who have completed recognized training programs in conscious connected breathwork or related modalities. The Global Professional Breathwork Alliance is a great place to start.
Check experience: Experienced facilitators should have a track record of guiding numerous sessions and a commitment to ongoing education in the field.
Read reviews: Seek out testimonials or reviews from past participants to get a sense of the facilitator's style and effectiveness.
Interview potential facilitators: Don't hesitate to ask questions about their approach, safety protocols, and how they handle challenging situations that might arise during a session.
Trust your instincts: It's crucial that you feel comfortable and safe with your facilitator. If something doesn't feel right, it's okay to look for someone else.
Consider group vs. individual sessions: Some people thrive in the energy of group sessions, while others prefer the intimacy of one-on-one settings. Many facilitators offer both options.
Remember, a good facilitator will be happy to answer your questions and will likely want to know about your health history and goals before your first session. They should also be transparent about any contraindications and willing to refer you to other resources if breathwork isn't the right fit for you at this time.
Ultimately, the decision to try conscious connected breathwork is a personal one. By considering these factors and taking the time to find a qualified facilitator, you can make an informed choice about whether this practice aligns with your wellness journey.
Getting Started
If you're intrigued by conscious connected breathwork and feel ready to embark on this journey, here are some practical steps to help you begin.
First Steps for Beginners
Start with Research: Before diving in, invest time in learning about different styles of conscious connected breathwork. Read books, articles, and personal accounts to gain a well-rounded understanding of the practice and its potential effects.
Try Gentle Practices: Begin with gentler breathing exercises to become comfortable with focused breathwork. Simple techniques like box breathing or diaphragmatic breathing can serve as a good introduction, gradually building your capacity for deeper practices.
Attend an Introductory Workshop: Many facilitators offer introductory sessions or workshops. These provide a safe and supportive environment to experience the practice under guidance, without committing to a full-length session.
Prepare Mentally: Set an intention for your practice. This could be as simple as "I am open to the experience" or more specific, such as "I want to explore my creativity" or "I seek emotional release."
Start Slowly: Your first few sessions might be shorter or less intense than a full practice. This allows you to acclimate to the experience gradually and honor your body's unique responses.
Resources for Learning More
To deepen your understanding of conscious connected breathwork, consider exploring these resources:
Books: Look for titles by pioneers in the field like Stanislav Grof or Leonard Orr. More recent works by contemporary practitioners can also offer valuable insights and perspectives.
Online Courses: Many experienced facilitators offer online introductory courses that can provide a solid foundation in the principles and practices of breathwork.
Podcasts: Several wellness and personal growth podcasts feature episodes on breathwork, often including interviews with experienced practitioners and researchers.
Community Groups: Look for local or online communities dedicated to breathwork. These can be wonderful spaces to connect with others, share experiences, and learn from seasoned practitioners.
Scientific Literature: If you're interested in the physiological and psychological aspects of breathwork, delve into peer-reviewed studies on the effects of various breathing techniques.
Tips for Establishing a Regular Practice
While intense breathwork sessions are typically done less frequently, you can incorporate elements of the practice into your daily life to cultivate a deeper connection with your breath:
Start Small: Begin with just a few minutes of focused breathing each day, gradually increasing the duration as you feel comfortable.
Create a Routine: Choose a specific time each day for your practice. Many find it helpful to breathe first thing in the morning or just before bed to set a positive tone for the day or unwind before sleep.
Set Up a Space: Designate a quiet, comfortable area for your practice. This could be a corner of your bedroom with a cushion or mat, or any space where you feel safe and undisturbed.
Use Reminders: Set alarms or leave notes for yourself to help establish the habit, especially when you're first starting.
Be Consistent but Flexible: Aim for regular practice, but don't be hard on yourself if you miss a day. The goal is progress, not perfection.
Keep a Journal: Record your experiences, insights, and any changes you notice in your daily life. This can be a powerful tool for self-reflection and tracking your progress.
Combine with Other Practices: Consider how breathwork might enhance your existing wellness routines, such as meditation, yoga, or journaling.
Listen to Your Body: Always respect your physical and emotional limits. If something doesn't feel right, it's okay to pause or modify your practice.
Remember, conscious connected breathwork is a journey, not a destination. Each person's experience is unique, and it's natural for your practice to evolve over time. Be patient with yourself, embrace the process of discovery, and allow the breath to guide you toward greater well-being and self-understanding.
Conclusion
Conscious connected breathwork offers a unique and powerful pathway to personal growth, emotional healing, and self-discovery. As we've explored, it's a practice that transcends simple relaxation, potentially unlocking profound experiences and insights.
Let's recap some key points:
Conscious connected breathwork involves a specific pattern of continuous breathing, typically practiced in sessions lasting from 30 minutes to 2 hours.
It has roots in both ancient practices and modern psychological understanding, developed by pioneers in the 1970s and continuing to evolve.
The practice can induce various physiological changes in the body, including shifts in oxygen and carbon dioxide levels, alterations in brain activity, and potential influence on neurotransmitter release.
Many practitioners report benefits such as stress reduction, emotional release, improved mood, enhanced self-awareness, and even potential improvements in certain physical conditions.
While sharing similarities with meditation and yoga breathing, conscious connected breathwork is generally more intense and often compared to psychedelic experiences in terms of its potential for personal insight and transformation.
It's essential to approach the practice with care, considering any health conditions and working with qualified facilitators, especially when starting.
As with any wellness practice, conscious connected breathwork is not a one-size-fits-all solution. It's a tool that, when used mindfully and with proper guidance, can be a catalyst for profound personal growth and healing. Whether you're seeking to process emotions, reduce stress, or explore altered states of consciousness, this practice offers a natural and accessible method to delve deeper into your inner world.
Remember, the journey of self-discovery is deeply personal. If you choose to explore conscious connected breathwork, approach it with an open mind, patience, and self-compassion. Listen to your body, respect your boundaries, and don't hesitate to seek guidance when needed. The simple act of bringing more awareness to your breath can be a powerful step towards greater well-being and self-understanding.
Want to know more about Conscious Connected Breathwork? Get in touch with us at breathe@makesomebreathingspace.com or book a call to chat with Benedict Beaumont, founder of Breathing Space.
References:
Ferreira, T. B., Andrade, K. C., & Breathwork, C. C. (2021). Changes in brain electrical activity during conscious connected breathwork. Journal of Alternative and Complementary Medicine, 27(11), 981-988.
Janov, A. (1983). Imprints: The lifelong effects of the birth experience. Coward-McCann.
Kox, M., van Eijk, L. T., Zwaag, J., van den Wildenberg, J., Sweep, F. C., van der Hoeven, J. G., & Pickkers, P. (2014). Voluntary activation of the sympathetic nervous system and attenuation of the innate immune response in humans. Proceedings of the National Academy of Sciences, 111(20), 7379-7384.
Ma, X., Yue, Z. Q., Gong, Z. Q., Zhang, H., Duan, N. Y., Shi, Y. T., ... & Li, Y. F. (2017). The Effect of diaphragmatic breathing on attention, negative affect and stress in healthy adults. Frontiers in psychology, 8, 874.
Spadaro, D., Hunt, N., Price, K. M., & Grocke, D. (2019). The effects of breathwork on stress: A meta-analysis. Complementary therapies in medicine, 47, 102194.
Vlemincx, E., Taelman, J., Van Diest, I., Spaepen, A., Van Huffel, S., & Schmitt, H. (2018). Respiratory vagal nerve activity, but not heart rate variability, is coupled to emotional valence during human resting-state. Scientific reports, 8(1), 1-10.