The Benefits of Conscious Breathwork: Science Behind Altered States and Healing
Breath is more than survival. It is a tool for transformation. Conscious breathwork, a practice of intentional, connected breathing, is gaining attention not only for stress reduction but also for its ability to open the door to altered states of consciousness. Recent research shows that this powerful practice may enhance well-being, reduce depression, and offer a non-pharmacological pathway to healing
The Science of Conscious Breathwork
A study published in Communications Psychology (Havenith et al., 2025) examined two forms of circular breathwork: Holotropic and Conscious-Connected. Both involve uninterrupted cycles of inhalation and exhalation. The researchers wanted to understand how these breathing practices affect the body and mind.
CO₂ Reduction and Altered States
The study found that as participants engaged in breathwork, their end-tidal CO₂ levels dropped. This reduction was strongly correlated with the emergence of altered states of consciousness (r = −0.46, p < 0.001) (Nature). In simple terms, lowering CO₂ through controlled breathing created a gateway into non-ordinary states of awareness.
Psychedelic-Like Experiences Without Substances
Participants reported experiences often described in psychedelic therapy, including ego dissolution, deep connection, and heightened awareness. These effects were validated using established tools like the MEQ-30 and 11-DASC, showing a close overlap with moderate psychedelic sessions (Nature).
Long-Term Benefits
The depth of the altered state predicted meaningful changes in participants, including improved well-being and reduced depressive symptoms. Importantly, both Holotropic and Conscious-Connected techniques delivered similar benefits, suggesting a common underlying mechanism across breathwork styles (Nature).
The Benefits of Conscious Breathwork for Mental Health
Accessible and Practical
Unlike psychedelic therapies, breathwork is drug-free, scalable, and can be practiced individually or in groups (MedicalXpress).Supports Emotional Healing
By evoking altered states, conscious breathwork may help people process unresolved emotions, similar to the breakthroughs reported in psychedelic therapy.Reduces Stress and Depression
The study highlights that intentional breathwork sessions can contribute to lower depressive symptoms and improved psychological well-being.Empowers Self-Healing
Conscious breathwork is not just about relaxation. It’s an active practice that allows you to access transformative states using your own breath.
How to Begin Conscious Breathwork
Check your health: If you have a heart or lung condition, consult a healthcare professional before starting.
Find a trauma-informed facilitator: Eastern Sun Coaching offers facilitation both virtually and in person, in groups or 1:1.
Set the space: Choose a calm, safe environment. You can review our Preparing for a Breathwork Session information page here.
Stay present: Focus on continuous, unbroken breathing. Observe changes in body sensations, imagery, or emotions.
Integrate afterward: Journal, stretch, or sit quietly to ground insights.
Final Thoughts
The benefits of conscious breathwork go far beyond relaxation. Science now shows that it can shift physiology, unlock altered states of consciousness, and foster healing. By lowering CO₂ levels, this practice taps into a natural mechanism for transformation.
Your breath is more than a life force. It is a gateway to well-being, clarity, and deep connection.
References
Havenith, M. N. et al. (2025). Decreased CO₂ saturation during circular breathwork supports emergence of altered states of consciousness. Communications Psychology. Nature
MedicalXpress. (2025). Circular breathwork induces altered states of consciousness linked to well-being. Link
