A (Subjective) Guide to Breathwork

The psychedelic gateway without the substance

In the realm of altered states of consciousness, psychedelics often steal the spotlight. From the mystical visions of ayahuasca to the ego-dissolving insights of psilocybin, these substances have been hailed as revolutionary tools for healing and self-discovery. But what if there were a way to access similar states of consciousness—without ingesting a single molecule? Enter breathwork: An ancient practice that has been described as a "natural psychedelic," though it stands on its own as a profound and transformative modality.

Breathwork is not just about breathing; it’s about using the breath as a bridge between the conscious and unconscious mind. Techniques like holotropic breathing, the Wim Hof method, and shamanic circular breathing have gained popularity in recent years, offering profound psychological and emotional benefits. But what makes breathwork so powerful? And how does it compare to psychedelics in its ability to unlock the depths of the psyche?

Last year around this time, I spent a month learning how to facilitate breathwork sessions. It was a powerful month of learning with a true disciple of breathwork (check out his website and social media) about how we can use the breath to heal, relax, regulate, and transform. I have since been meaning to write a little primer about breathwork given its growing popularity around the world. My recent piece about cannabis spurred some passionate feedback from readers, including one particularly aggressive (and factually incorrect) ad hominem comment that included this paragraph (emphasis mine):

“[Cannabis usage] doesn’t require a shaman or guide to lead you to all of those repressed feelings you finally opened up to because you were predisposed to and hoping for them anyway. After taking a genuine psychedelic substance I would not take at my age to provide you with an excuse to finally open up about your dad and feel what’s inside you. Or dangerous jackhammers like surfing in extreme cold or holding your breath until you are so hyperventilated you are risking brain damage just to feel.”

Without going into the misunderstanding about psychedelics, surfing, or my psychology, the line about breathwork jumped out at me. Using the breath to regulate one’s mental state is an old practice, but the popularity of focused “breathwork” is somewhat new in the West and remains largerly misunderstood. You are not risking brain damage “just to feel” in breathwork. So here is a short and subjective guide to breathwork based on my training and experience with this powerful practice.

The Breath as a Portal to the Unconscious

From a Jungian and Kabbalist perspective, the breath is more than a biological function—it’s a symbol of life itself, a thread connecting the body, mind, and soul. In many spiritual traditions, the breath is seen as a vehicle for prana, chi, or life force energy. By consciously altering our breathing patterns, we can tap into the unconscious and access states of consciousness that are typically reserved for dreams, meditation, or psychedelic journeys.

Jungian psychology emphasizes the importance of integrating the unconscious into our conscious lives. Breathwork facilitates this process by bypassing the rational mind and directly engaging the body and emotions. In a breathwork session, participants often experience vivid imagery, emotional release, and even encounters with archetypal figures—all hallmarks of the unconscious mind at work. These experiences can be deeply transformative, helping individuals confront repressed memories, heal emotional wounds, and reconnect with their authentic selves.

The Science of Breathwork

The physiological effects of breathwork are well-documented. Techniques like holotropic breathing, which involves rapid, deep breathing, can induce a state of hyperoxygenation, altering the balance of oxygen and carbon dioxide in the blood. This can lead to changes in brain activity, including increased theta waves (associated with deep meditation) and decreased beta waves (associated with active thinking). The result is a shift from the default mode network—the brain’s “ego center”—to a more expansive, interconnected state of awareness.

Breathwork also activates the parasympathetic nervous system, promoting relaxation and reducing stress. This is particularly beneficial for individuals with anxiety or trauma, as it helps regulate the fight-or-flight response and fosters a sense of safety in the body. Over time, regular breathwork practice can rewire the nervous system, leading to lasting improvements in mental and emotional well-being.

What Does a Session Look Like

I have been trained in the Conscious Connected Breathing style of breathwork. The method is quite simple: Breathers focus on connecting the breath with no pause between inhale and exhale. Sessions last about two hours in total, with the active breathing portion taking up anywhere from 50 minutes to an hour and 15 minutes.

You can try this style of breath right now, as you read this. Imagine that you have a big nose right at the base of your ribs, near your diaphragm. Focus on breathing from that point. Fill your belly with a deep, rich breath and then simply let it out without thinking, like water falling over a waterfall. Breath into your heart space. Do this with no pause between inhale and exhale. You should notice quickly that you will start to feel lightheaded. Now imagine lying down with a blindfold on and focusing on deepening this style of breath.

With the guidance of an experienced facilitator, breathers lie down with eye masks. We start by breathing through the mouth with connected breaths to bring in as much oxygen as possible. The session is guided with music, either performed live or from a playlist (see my playlist below with some sample breathwork tracks), that moves through three distinct phases.

In phase one, the music is powerful and energized. The idea is to bring the body and mind into the state of conscious connected breathing quickly. Within ten minutes, breathers will begin to drop into different brain states and move into altered states of consciousness. The second phase eases off on the intensity as breathers continue to fill their bodies with oxygen. Often, facilitators will lead the group in collective breath holds lasting a minute or so. This has the effect of dropping breathers into deeper states of consciousness.

At a certain point, the body simply begins breathing itself as the mind moves into those unconscious and often psychedelic realms. In these final stages, the music calms, and breathers often experience profound relaxation as they explore the vestiges of the unconscious. One of the great parts of breathwork is that, at any time, breathers can return their breaths to normal and essentially bring themselves back into normal waking consciousness. Breathers then slowly come back to normal consciousness.

The Psychedelic Parallel

Breathwork and psychedelics share striking similarities. Both can induce altered states of consciousness characterized by ego dissolution, heightened emotional sensitivity, and a sense of unity with the cosmos. Both have been used to treat conditions like anxiety, depression, and PTSD, often with remarkable results. And both can serve as tools for spiritual exploration, offering glimpses into the mysteries of existence.

But there are key differences. Psychedelics are exogenous substances that act on the brain’s serotonin receptors, while breathwork is an endogenous practice that relies on the body’s natural ability to regulate consciousness. This distinction makes breathwork more accessible and less risky for those who may be hesitant to try psychedelics. It also allows for greater control over the experience; if a breathwork session becomes too intense, participants can simply slow their breathing and return to a grounded state.

The Shadow and the Breath

One of the most profound aspects of breathwork is its ability to bring the shadow to light. In Jungian terms, the shadow represents the parts of ourselves that we repress or deny—our fears, insecurities, and unmet desires. These hidden aspects of the psyche often manifest as emotional blockages or physical tension, which can be released through breathwork.

During a session, participants may experience intense emotions—anger, grief, joy, or love—as the breath dissolves the barriers that keep these feelings buried. This process of emotional catharsis is not always comfortable, but it is essential for psychological growth. By confronting and integrating the shadow, we become more whole, more authentic, and more fully alive.

Other Types of Breathwork

So, how can you incorporate breathwork into your own life? There are several different approaches and schools of breathwork.

Holotropic Breathing: Developed by Dr. Stanislav Grof and his wife Christina Grof in the 1970s, holotropic breathing is a powerful technique designed to access non-ordinary states of consciousness. Grof, a psychiatrist and pioneer in transpersonal psychology, initially explored these states through LSD-assisted psychotherapy.

When LSD became illegal, he developed holotropic breathing as a legal and accessible alternative. The practice involves lying down in a comfortable position and breathing rapidly through the mouth, focusing on deep, full breaths. The goal is to continue at full strength for an hour or more, allowing whatever arises—emotions, images, or sensations—to flow through you without judgment. Grof’s work has shown that this method can facilitate profound psychological healing and spiritual awakening.

The Wim Hof Method: Combine deep, rhythmic breathing with breath holds and cold exposure. This technique is known for its energizing and immune-boosting effects. It’s a great entry point into the world of breathwork and can be done alone at home. I have written about my experience using Wim Hof breathing.

Circular Breathing: Sit upright and breathe in a continuous, circular pattern—inhaling deeply through the nose and exhaling fully through the mouth. This practice can help release emotional blockages and induce a meditative state.

The Breath as a Path to Wholeness

In a world that often feels fragmented and disconnected, breathwork offers a way back to wholeness. Unlike the comment I cited at the start of this piece, breathwork is not about starving your brain of oxygen so you can feel. While it’s not recommended for pregnant women or those with serious cardiovascular challenges, breathwork can be a safe entry into the world of altered states and healing. So much of this world depends on the facilitator that you choose to guide you through the process. Speak with trusted friends in your community to find a quality facilitator

Breathwork reminds us that the power to heal and transform lies within us, waiting to be unlocked with each inhale and exhale. Whether you’re seeking relief from anxiety, a deeper connection to your soul, or a glimpse of the divine, breathwork can be a powerful ally on your journey. And while it may not replace psychedelics, it complements them beautifully. Together, these practices form a holistic toolkit for exploring the depths of the psyche and awakening to the fullness of life. So take a deep breath, and let the journey begin.

PS If you are in Cape Town, I will be leading some public breathwork sessions in February and March. Please reach out to me directly for more information in case you would like to join.