Newsletter #7: The Power of Breath: Improve our Gut Health and Manage Stress with These Techniques
Breathing Techniques for Beginners to Advanced Levels: A Comprehensive Guide, Chemistry of Breathing, Risks and criticisms of breathing exercises, Do's and don'ts for breathing exercises
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We are honored to have you back. We are enjoying sharing our learning materials with you. Hopefully, things we shared with you are useful to you. Our request to you that you send in our feedback, questions, and suggestions so that we co-create the amazing newsletter that will be useful for everyone who wants to improve their gut health.
Previous Edition: Breaking the Stress-Gut Health Cycle: The Recursive Relationship
In the previous edition, we learned to break the vicious cycle between stress and gut health. We defined various types of stresses that have positive and negative impacts on our gut health, and how stool monitoring can indicate our stress levels. Furthermore, we listed a few cold water exposure therapies that can reduce stress.
Finally, we promised that we will share more about breathing exercises that help reduce stress and are known to have a positive impact on gut health. Let’s dive deep into the power of breath to improve our gut health and manage stress.
The Power of Breath: Improve our Gut Health and Manage Stress with These Techniques
First of all, what is a breathing exercise?
Breath is the fundamental process by which oxygen is taken into the body and carbon dioxide is expelled from it. Breathing exercises are deliberate and intentional practices that help us control and regulate our breathing patterns. These exercises are designed to optimize the way we breathe, in order to positively impact our mind and body.
The power of breath lies in its ability to impact human physiology. The chemical and physiological changes that happen due to the breathing exercises are fascinating. By controlling our breath, we can influence various physiological functions, such as heart rate, blood pressure, and the release of hormones. For example, slow and deep breathing triggers the release of relaxation hormones, such as endorphins and oxytocin, while rapid breathing stimulates the release of stress hormones, such as cortisol and adrenaline.
Breathing exercises have numerous effects on the human body, including reducing stress, increasing oxygenation, improving heart health, enhancing immune function, promoting relaxation, and reducing symptoms of depression. Let's take a closer look at each of these effects:
Reduced Stress: Breathing exercises activate the parasympathetic nervous system, which is responsible for the "rest and digest" response in the body. This response helps to reduce stress and anxiety by slowing down the heart rate, lowering blood pressure, and relaxing the muscles. In addition, breathing exercises can reduce the levels of cortisol, the stress hormone, in the body, which can have a positive impact on overall health.
Increased Oxygenation: Breathing exercises help to increase the amount of oxygen in the body, which can have numerous benefits. Increased oxygenation can improve energy levels and cognitive function, as the brain requires a significant amount of oxygen to function properly. In addition, increased oxygenation can improve physical performance, as it helps to deliver oxygen to the muscles more efficiently.
Reduced Blood Pressure: Breathing exercises can help to lower blood pressure by reducing the activity of the sympathetic nervous system, which is responsible for the "fight or flight" response. By activating the parasympathetic nervous system, breathing exercises can help to reduce blood pressure and improve overall heart health.
Improved Heart Rate Variability: Breathing exercises have been shown to improve heart rate variability, which is a measure of the time between heartbeats and an indicator of overall heart health. This improvement in heart rate variability is likely due to the relaxation and stress-reducing effects of breathing exercises.
Improved Immune Function: Breathing exercises have been shown to improve immune function by reducing inflammation and oxidative stress in the body. By reducing these factors, breathing exercises can improve the body's ability to fight off infections and illnesses.
Improved Digestion: Breathing exercises can help to stimulate the vagus nerve, which is responsible for regulating digestion and reducing inflammation in the gut. By stimulating the vagus nerve, breathing exercises can help to improve overall gut health and reduce symptoms of digestive disorders.
Reduced Muscle Tension: Breathing exercises can help to reduce muscle tension and improve flexibility by increasing blood flow and oxygenation to the muscles. This increased blood flow can also help to promote muscle recovery after exercise.
Improved Sleep: Breathing exercises can help to improve sleep quality by reducing stress and promoting relaxation. By activating the parasympathetic nervous system and reducing cortisol levels, breathing exercises can help to improve overall sleep quality and reduce the risk of sleep disorders.
Reduced Symptoms of Depression: Breathing exercises have been shown to improve symptoms of depression by reducing stress and anxiety and improving overall mood. By promoting relaxation and reducing cortisol levels, breathing exercises can help to improve overall mental health and well-being.
In summary, breathing exercises can have a wide range of positive effects on human physiology, including reducing stress, increasing oxygenation, improving heart health, enhancing immune function, promoting relaxation, reducing symptoms of depression, and more. Incorporating regular breathing exercises into your daily routine can be a simple and effective way to improve overall health and well-being.
Table: the effects of breathing exercises on human physiology:
How Breathing exercises impact gut health
Breathing exercises can have a positive impact on gut health through a number of mechanisms. One major way that breathing exercises can affect gut health is through the regulation of the stress response.
When we experience stress, our bodies release cortisol and other stress hormones that can impact digestion and gut health. By practicing breathing exercises, we can activate the parasympathetic nervous system, which is responsible for the "rest and digest" response. This can help to reduce stress and lower cortisol levels, which in turn can have a positive impact on gut health.
In addition to regulating the stress response, breathing exercises can also increase oxygen flow to the gut. This increased oxygenation can help to promote the growth of beneficial gut bacteria, which are important for overall gut health. Furthermore, breathing exercises can improve circulation and lymphatic drainage, which can help to remove toxins and waste from the body and support gut health.
Finally, some breathing exercises can have a direct effect on the muscles of the digestive tract, helping to improve motility and reduce symptoms of digestive disorders like constipation and bloating.
Breathing Techniques for Beginners to Advanced Levels: A Comprehensive Guide
We will list the breathing techniques in such a way that anyone who can never do breathing exercises start with simple breathing exercises and then gradually increase the complexity of the breathing exercises to the advanced level.
We have divided the breathing techniques into three levels. Also, in each level, it’s in the order of difficulty and complexity.
Beginner Level:
At the beginner level, it is essential to start with simple breathing exercises and gradually increase their complexity. The following are some of the beginner-level breathing techniques:
Diaphragmatic Breathing: This exercise involves breathing deeply into your diaphragm, which is the muscle at the base of your lungs. To do this exercise, lie down on your back, place one hand on your belly and the other on your chest. Inhale slowly through your nose, feeling your belly rise, and then exhale slowly through your mouth, feeling your belly fall. Repeat this for several minutes.
Equal Breathing: This exercise involves inhaling and exhaling for the same amount of time. To do this exercise, sit comfortably with your eyes closed, inhale through your nose for a count of four, and exhale through your nose for a count of four. Repeat this for several minutes.
4-7-8 Breathing: This exercise involves inhaling for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds. To do this exercise, sit comfortably with your eyes closed, inhale through your nose for 4 seconds, hold your breath for 7 seconds, and exhale through your mouth for 8 seconds. Repeat this for several minutes.
Box Breathing: This is a simple breathing technique that involves inhaling for a count of four, holding the breath for a count of four, exhaling for a count of four, and then holding the breath again for a count of four. It can be used to reduce stress and promote relaxation.
Three-Part Breath: This is a breathing technique that involves inhaling deeply into the belly, then the ribcage, and finally the chest, and exhaling in the reverse order. It can help to reduce anxiety and promote relaxation.
Buteyko Breathing: This is a breathing technique that involves shallow breathing through the nose and reducing the volume of air inhaled to increase the body's CO2 levels. It is often used to treat conditions such as asthma and sleep apnea.
Intermediate Level:
Once we have mastered the beginner-level breathing techniques, we can move on to more advanced techniques if we are looking for more advanced exercises to further improve our breathing and health. These exercises often involve more complex breathing patterns and techniques, and may require greater concentration and focus.
The following are some of the intermediate-level breathing techniques:
Pranayama: Pranayama is a general term for various breathing exercises used in yoga to regulate and control the breath. It is a combination of the Sanskrit words “prana,” meaning life force, and “yama,” meaning control. Pranayama is an essential part of yoga practice, and it can help to balance the mind, body, and emotions. Some of the most popular pranayama techniques include Kapalbhati, Anulom Vilom, and Brahmari.
Anulom Vilom(Alternate Nostril Breathing): This exercise involves breathing through alternate nostrils. To do this exercise, sit comfortably with your eyes closed, use your right thumb to close your right nostril, inhale through your left nostril, then use your right ring finger to close your left nostril, exhale through your right nostril. Then, inhale through your right nostril, close it with your thumb, and exhale through your left nostril. Repeat this for several minutes. Anulom Vilom helps to balance the energy flow in the body and calm the mind.
Bhastrika Breathing: This exercise involves rapid, forceful breaths through the nose. To do this exercise, sit comfortably with your eyes closed, take a deep breath in, then exhale forcefully through your nose. Repeat this for several minutes. Bhastrika helps to increase the oxygen supply to the body, improve lung capacity, and reduce stress.
Kapalbhati Breathing: Kapalbhati is a powerful breathing technique that involves forceful exhalations through the nose. To perform this exercise, sit comfortably with your eyes closed, inhale deeply, and then exhale forcefully through your nose. The inhalation is passive, and the focus is on the exhalation. Kapalbhati helps to increase the oxygen supply to the body, improve digestion, and stimulate the abdominal muscles.
Bhramari Breathing: This exercise involves making a buzzing sound while exhaling. To do this exercise, sit comfortably with your eyes closed, inhale deeply through your nose, then exhale slowly while making a humming sound. Repeat this for several minutes. Bhramari helps to calm the mind, reduce anxiety, and promote relaxation
Ujjayi Breathing: This exercise involves breathing through the nose while constricting the throat muscles. To do this exercise, sit comfortably with your eyes closed, inhale through your nose while constricting the throat muscles, then exhale through your nose while keeping the throat muscles constricted. Repeat this for several minutes. Ujjayi helps to calm the mind, reduce stress, and improve focus.
Sitali Breathing: This exercise involves inhaling through a curled tongue. To do this exercise, sit comfortably with your eyes closed, curl your tongue into a tube, inhale through your mouth, and then exhale through your nose. Repeat this for several minutes. Sitali helps to cool the body, reduce anxiety, and promote relaxation.
Advanced Level:
At the advanced level, we can explore more complex and powerful breathing techniques that require a high level of focus, practice, and discipline. These techniques can induce altered states of consciousness, promote healing, and enhance well-being. Furthermore, these techniques may be proprietary to the foundations or teachers. So, some of these techniques can only be done after initiation from the teacher, under the supervision of the teacher, and only after a certain period of practice under supervision we can practice independently.
Sudarshan Kriya: This breathing technique involves a rhythmic pattern of breaths that varies in length, speed, and intensity. It is a core component of the Art of Living foundation's yoga-based courses and is known to have a range of physical and mental benefits, including reducing stress and anxiety, improving immune function, and increasing mental clarity and focus.
Isha Kriya: This breathing technique involves a simple yet powerful meditation that uses the breath to create a sense of inner peace and well-being. It is taught by the Isha Foundation and is known to have a range of physical and mental benefits, including reducing stress and anxiety, improving immune function, and increasing mental clarity and focus.
Wim Hof Method: This breathing technique involves a series of powerful breaths followed by holding the breath, which can improve energy, reduce stress, and boost the immune system. It is named after Wim Hof, who has popularized the technique and , and is known to have a range of physical and mental benefits, including reducing inflammation, improving mood, and increasing mental clarity and focus.
Tummo: This is a Tibetan meditation practice that involves the visualization of fire and the use of breathing techniques to raise body temperature and generate heat. It is often practiced in conjunction with yoga and meditation and is known to have a range of physical and mental benefits, including reducing stress and anxiety, improving immune function, and increasing mental clarity and focus.
Holotropic Breathwork: This is a breathing technique that involves deep and fast breathing to induce altered states of consciousness and promote healing and personal growth. It is often used in psychotherapy and self-exploration.
In this edition, we won’t elaborate on the instructions. Some of them are self explanatory. And we will create guided audio/video recordings in the future, and it will be part of the app that we plan to release in the future. So, please support us by sharing this newsletter and sooner we have more people signing up the sooner we can work on the app and include breathing exercises as a part of self care, and then we can experiment and monitor its impact on our stool, gut health ,and overall health.
But some intermediate and all of the advanced ones require very detailed instructions. We didn’t cover that because we are not authorized to give those instructions because only trained and certified teachers can deliver those instructions and practice under supervision until the teacher approves for the independent practice.
Chemistry of Breathing
When we do breathing exercises such as Bhastrika, Wim Hof, or any rapid breathing, after a few rounds we can feel tingling in our fingers and vibrating sensations around our body. It’s quite amazing it happens and we are curious why that happens. We realized that it has something to do with changes in oxygen and carbon dioxide that ultimately changes the blood pH level. So, let’s understand the chemistry of breathing.
Breathing is a fundamental physiological process that allows the exchange of gasses between the environment and the body's cells. The primary function of breathing is to obtain oxygen and release carbon dioxide. Oxygen is essential for cellular respiration, which produces the energy required for the body's metabolic processes. Carbon dioxide is a byproduct of cellular respiration and must be removed from the body to maintain the proper pH balance.
pH is a measure of the acidity or alkalinity of a solution. It is measured on a scale of 0 to 14, with 7 being neutral, below 7 being acidic, and above 7 being alkaline or basic. The pH of blood is tightly regulated by the body and is typically maintained within a narrow range of 7.35 to 7.45. Even small changes in blood pH can have significant effects on the body
When we inhale, air enters the body and travels down the trachea into the lungs. The lungs are filled with tiny air sacs called alveoli, where gas exchange occurs. Oxygen in the air diffuses across the alveolar walls and into the bloodstream, where it binds to hemoglobin and is transported to the body's cells. Carbon dioxide in the blood diffuses across the alveolar walls and is exhaled during the next exhalation.
Breathing regulates the pH level of the blood through the control of CO2 levels. When we breathe in, we take in oxygen and release CO2. This increases the pH level of the blood, making it more alkaline. When we breathe out, we release CO2 and decrease the pH level of the blood, making it more acidic.
Breathing exercises can impact the body's chemistry in several ways. For example, slow, deep breathing increases oxygenation and reduces the buildup of carbon dioxide in the body. This can improve the delivery of oxygen to the body's cells and promote relaxation by reducing the activation of the sympathetic nervous system, which is responsible for the body's "fight or flight" response. Slow, deep breathing can increase the amount of CO2 in the body, leading to a decrease in blood pH and a more acidic state. This can have beneficial effects such as reducing anxiety, increasing feelings of calmness, and improving sleep.
In contrast, rapid, shallow breathing can increase the buildup of carbon dioxide in the body, leading to feelings of anxiety or panic. This is because carbon dioxide is a potent vasodilator, which means that it relaxes blood vessels and can cause feelings of lightheadedness or dizziness. For example, hyperventilation, which involves breathing too quickly and shallowly, can decrease the amount of CO2 in the body, leading to an increase in blood pH and a more alkaline state. This can cause symptoms such as dizziness, tingling in the fingers and toes, and fainting.
Breathing exercises that involve breath retention can also impact the body's chemistry. During breath retention, the body increases the production of carbon dioxide, which can stimulate the release of nitric oxide. Nitric oxide is a potent vasodilator that can increase blood flow to the body's tissues, improve oxygenation, and promote relaxation.
In summary, the chemistry of breathing is complex and essential to the body's physiological processes. Breathing exercises can impact the body's chemistry by altering oxygenation, carbon dioxide levels, and nitric oxide production. By understanding the chemistry of breathing, we can better tailor our breathing exercises to achieve their desired outcomes.
Sequence, Time, Duration, Frequency and Conditions for breathing exercises
The sequence, time, duration, frequency, and conditions for breathing exercises may vary depending on the specific exercise and the individual's needs and goals. However, here are some general guidelines:
Sequence
There can be different recommended sequences for breathing exercises, depending on our goals and level of experience. In general, we start with a warm-up or preparatory exercise to gradually increase the body's capacity for deeper breathing.
Here is an example of the sequence:
Diaphragmatic breathing
Bhastrika
Kapalbhati
Alternate nostril breathing
Time
There are different breathing exercises that can be recommended for different times of the day based on their effects on the body and mind. Here are some examples:
Morning: In the morning, we do energizing breathing exercises to help wake up your body and mind. Examples include kapalabhati breathing or bhastrika breathing.
Afternoon: In the afternoon, we do breathing exercises that help you relax and de-stress. Examples include alternate nostril breathing (nadi shodhana).
Evening: In the evening, we do breathing exercises that help us unwind and prepare for sleep. Examples include slow breathing exercises, such as abdominal breathing or diaphragmatic breathing.
Duration and Frequency
The duration and frequency of breathing exercises will also depend on the individual's goals and needs. Generally, it is recommended to start with shorter durations (e.g. 5-10 minutes) and gradually increase the duration as your body becomes more comfortable with the exercises. It is also recommended to practice breathing exercises regularly, ideally on a daily basis. It’s best to do it in the morning before breakfast on an empty stomach.
Conditions
Breathing exercises can be done in a variety of conditions, but it is important to consider a few factors. It is generally recommended to practice breathing exercises in a quiet, comfortable environment, free from distractions. It is also best to avoid eating a large meal or consuming caffeine before practicing breathing exercises, as these can affect our body's ability to breathe deeply and fully. Finally, it is important to listen to our body and modify the exercises as needed to ensure that we are comfortable and safe.
Risks and criticisms of breathing exercises
Breathing exercises are generally considered safe for most people, but there are some potential risks and criticisms to be aware of:
Hyperventilation: Certain breathing exercises, such as rapid breathing or breathing too deeply, can lead to hyperventilation, which can cause dizziness, tingling in the extremities, and other symptoms. It's important to follow proper technique and not overdo it with these exercises.
Respiratory conditions: Some breathing exercises may not be appropriate for individuals with certain respiratory conditions, such as asthma or chronic obstructive pulmonary disease (COPD). It's important to consult with a healthcare professional before beginning any new breathing practice, especially if we have any underlying health conditions.
Over-reliance: There is a risk that people may become overly reliant on breathing exercises as a sole means of managing their stress and anxiety. While breathing exercises can be helpful, they should be used in conjunction with other strategies, such as exercise, healthy eating, and social support.
Insufficient evidence: While many breathing exercises have shown promise in scientific studies, there is still limited research on some practices, and more research is needed to fully understand their mechanisms of action and long-term effects.
Cultural appropriation: Some breathing exercises are rooted in traditional practices and may be seen as cultural appropriation if they are not approached with sensitivity and respect for their origins.
It's important to approach breathing exercises with mindfulness, respect, and an understanding of their potential risks and limitations. As with any health practice, it's important to consult with a healthcare professional before beginning any new breathing exercise routine.
After we understand the risk and criticisms, let’s underline some dos and don’t for breathing exercises.
Do's and don'ts for breathing exercises
Here are some general dos and don'ts for practicing breathing exercises:
Dos:
Start with the basics: If we're new to breathing exercises, start with the basics before moving on to more advanced techniques. It's important to learn proper breathing technique and build a strong foundation before advancing.
Listen to your body: Pay attention to how our body responds to each exercise. If we experience discomfort or dizziness, stop and take a break.
Practice regularly: Consistent practice is key to reaping the benefits of breathing exercises. Try to practice for at least 5-10 minutes per day.
Practice in a safe environment: Make sure we're practicing in a safe and comfortable environment, free from distractions and interruptions.
Breathe through your nose: Breathing through our nose can help filter, warm, and moisturize the air before it enters your lungs.
Don'ts:
Don't force your breath: Avoid straining or forcing our breath during breathing exercises. Let the breath flow naturally and smoothly.
Don't overdo it: While regular practice is important, don't push ourselves too hard. If we feel fatigued or light-headed, take a break.
Don't practice while driving or operating heavy machinery: Breathing exercises can be relaxing, but it's important to practice in a safe environment. Avoid practicing while driving or operating heavy machinery.
Don't practice on a full stomach: Wait at least 2-3 hours after eating before practicing breathing exercises. This can help avoid discomfort and nausea.
Don't ignore pain or discomfort: If we experience pain or discomfort during breathing exercises, stop and take a break. If the discomfort persists, consult with a healthcare professional.
Next
Often the breathing exercises are practiced in conjunction with Yoga and Meditation. The general sequence in the yogic culture is the following. First Yoga, Second Breathing Exercises, and Third Meditations. So far we haven’t talked about Yoga which we will cover in the future.
For now, the immediate organic next transition for us is Meditation. So, in the next edition, we will provide as comprehensive a guide as we can about meditation.
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gutsphere Team
Research papers we are reading
Vagus Nerve as Modulator of the Brain–Gut Axis in Psychiatric and Inflammatory Disorders, https://www.frontiersin.org/articles/10.3389/fpsyt.2018.00044/full
The review article discusses the various functions of the vagus nerve and its potential as a target in treating psychiatric and gastrointestinal disorders, with preliminary evidence supporting the use of vagus nerve stimulation in treating treatment-refractory depression, posttraumatic stress disorder, and inflammatory bowel disease, and also highlights how increasing the vagal tone through breathing, meditation, and yoga can contribute to resilience and the mitigation of mood and anxiety symptoms.
Effects of Diaphragmatic Breathing on Health: A Narrative Review, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7602530/
Diaphragmatic breathing (DB) has potential health benefits in improving exercise capacity and respiratory function in patients with COPD, reducing stress, treating eating disorders, chronic functional constipation, hypertension, migraine, and anxiety, and improving the quality of life of patients with cancer and GERD, but further research is needed to fully understand its effectiveness.
The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress in Healthy Adults, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5455070/,
The study investigated the effect of diaphragmatic breathing on sustained attention, affect, and cortisol responses to stress, and found that diaphragmatic breathing can improve sustained attention, affect, and cortisol levels, which has important implications for health promotion in healthy individuals.
Effects of Yoga Respiratory Practice (Bhastrika pranayama) on Anxiety, Affect, and Brain Functional Connectivity and Activity: A Randomized Controlled Trial, https://www.frontiersin.org/articles/10.3389/fpsyt.2020.00467/full
Practicing Bhastrika pranayama for four weeks has been found to significantly reduce anxiety and negative affect, and modulate activity and connectivity in brain regions involved in emotion processing, attention, and awareness, according to a randomized controlled trial involving 30 healthy young adults.
Effect of breathwork on stress and mental health: A meta-analysis of randomised-controlled trials, https://www.nature.com/articles/s41598-022-27247-y
Breathing techniques have therapeutic potential to improve mental health, as evidenced by a meta-analysis of 12 randomized-controlled trials with 785 adult participants, which showed that breathwork was associated with lower levels of stress, anxiety, and depressive symptoms than control conditions. However, caution is needed to avoid overestimating the benefits of breathwork without low risk-of-bias study designs.
Nasal Respiration Entrains Human Limbic Oscillations and Modulates Cognitive Function, https://www.jneurosci.org/content/36/49/12448
This study found evidence that breathing rhythms are linked to olfactory system function in humans, as seen in rodents, with intracranial EEG data showing that natural breathing synchronizes activity in piriform cortex, amygdala, and hippocampus, with peak power during inspiration and enhanced fear discrimination and memory retrieval during specific breathing phases.
Breathing Rhythm and Pattern and Their Influence on Emotion, https://www.annualreviews.org/doi/10.1146/annurev-neuro-090121-014424
This review highlights the complex neural control system of breathing and the preBötzinger complex as the core of the breathing central pattern generator, which drives inspiratory rhythm and exhibits diverse operational modes to regulate gas exchange and coordinate breathing with an array of behaviors, including a link to emotion and cognition.
Brief structured respiration practices enhance mood and reduce physiological arousal, https://www.cell.com/cell-reports-medicine/fulltext/S2666-3791(22)00474-8
Daily 5-minute breathwork and mindfulness meditation improve mood and reduce anxiety
Breathwork improves mood and physiological arousal more than mindfulness meditation
Cyclic sighing is most effective at improving mood and reducing respiratory rate
Sudarshan Kriya Yogic Breathing in the Treatment of Stress, Anxiety, and Depression: Part II—Clinical Applications and Guidelines, https://pubmed.ncbi.nlm.nih.gov/16131297/
Sudarshan Kriya Yoga, which combines pranayama, asanas, and meditation, is a low-risk, low-cost adjunct to the treatment of stress, anxiety, PTSD, depression, stress-related medical illnesses, substance abuse, and rehabilitation of criminal offenders, and can enhance well-being, mood, attention, mental focus, and stress tolerance; however, further clinical studies are needed to document its benefits.
An Argument for the use of Holotropic Breathwork as an Adjunct to Psychotherapy, https://www.researchgate.net/publication/270454185_An_Argument_for_the_use_of_Holotropic_Breathwork_as_an_Adjunct_to_Psychotherapy
Hypothetically, Holotropic Breathwork may reduce the self-protectiveness of the brain and offer deeper access to the unconscious, fulfilling universal psychological needs, autonomy, competence, and relatedness, potentially resulting in therapeutic benefit as an adjunct to psychotherapy.
Acute Effects of the Wim Hof Breathing Method on Repeated Sprint Ability: A Pilot Study https://www.frontiersin.org/articles/10.3389/fspor.2021.700757/full
A study found that a single session of the Wim Hof breathing method did not have significant effects on repeated sprinting exercise performance despite large physiological effects on oxygen saturation and carbon dioxide levels.
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