The science behind Breathwork
How Breathwork affects CO2 tolerance and the nervous system
Breathwork, in particular the practice of conscious, connected breathing, is becoming increasingly popular as a method of promoting mental and physical well-being. But what is the science behind this practice? How exactly can conscious, connected breathing positively influence our mind and body? In this article, we take a look at the scientific basis of this special breathing technique and show the many benefits it offers for our health.
What is conscious connected breathing?
Conscious Connected Breathing is a breathing technique in which inhalation and exhalation flow without pauses or interruptions. This method aims to target all breathing spaces, leading to complete ventilation of the lungs. Through this deep and rhythmic breathing, various physiological and psychological processes can be stimulated.
You can find out more about Breathwork here
The Role of CO2 Tolerance
A central aspect of conscious connected breathing is the targeted regulation and expansion of the CO2 tolerance window. This window describes the range in which the body is able to balance CO2 levels in the blood without becoming stressed or dysregulated. Neither too little nor too much CO2 is optimal for the body, as both can impair oxygen absorption and the nervous system. It is important to note that this tolerance window is individually different for each person - depending on their background, health condition, etc. However, we can actively influence this tolerance with breathwork and expand it both upwards and downwards.
Expand downwards with conscious connected breathing: This breathing technique helps the body get used to lower CO2 levels. The deep, rhythmic breathing efficiently releases CO2 while promoting oxygen absorption. This can be particularly helpful in stressful situations, as the body learns to remain stable with less CO2.
Expand upwards with air hunger techniques: To improve the handling of higher CO2 levels, breath holds, slow exhalations, or deliberately induced air hunger can be practiced. These exercises train the body to safely tolerate more CO2, which strengthens the resilience of the nervous system in the long term.
Learn resilience through safety: If we now learn in a safe space and under professional guidance that CO2 levels outside our tolerance window can still be safe, our system can gradually develop more resilience. These experiences thus convey to the nervous system that it can remain stable even with unfamiliar or challenging CO2 levels, which leads to greater stress management and composure in the long term.
Why a wide CO2 tolerance window is important
A balanced and wide CO2 tolerance window allows the nervous system greater stability and flexibility. It helps the body to better adapt to different stresses without becoming stressed or dysregulated. Consciously training CO2 tolerance can thus improve not only physical health, but also emotional balance and resistance to stress.
The physiological benefits of conscious connected breathing
How conscious connected breathing improves biomechanics
Biomechanical breathing involves activating the entire respiratory system – from abdominal breathing to the diaphragm and the expansion of the rib cage in all directions. Restrictions caused by poor posture, stress, or emotional blockages can throw the entire body off balance. Conscious, connected breathing can release these blockages, improve oxygen utilization, stabilize the nervous system, and support the mobility of the spine and diaphragm. A free flow of breath into all breathing spaces also promotes a healthy posture and reduces tension in the neck, shoulders, and back.
How connected breathing affects your biochemistry
Through conscious, connected breathing, the CO2 content in the blood decreases, which means the body can absorb less oxygen (Bohr effect). As a result, oxygen utilization in the cells is optimized. In the long term, this breathing technique can improve the efficiency of cell respiration.
Balance of the autonomic nervous system
Breathwork (conscious, connected breathing) comprehensively activates your nervous system. This happens because you breathe in all three dimensions: in the abdomen towards the front, the diaphragm towards the width and the chest towards the height. When you breathe into the abdomen, the dorsal vagus in particular is activated, which helps you to relax and calm down. Breathing into the diaphragm stimulates the ventral vagus and promotes a sense of security and emotional processing. Breathing into the chest activates the sympathetic nervous system, which leads to increased alertness and energy.
Strengthening the Immune System
Studies have shown that regular practice of conscious, connected breathing can strengthen the function of your immune system. Conscious breathing promotes lymphatic drainage and detoxification of the body, which improves the immune response and can reduce susceptibility to diseases.
The psychological benefits of conscious, connected breathing
Reduction of stress and anxiety
Conscious, connected breathing has proven to be an effective means of reducing stress and anxiety. Deep breathing helps to calm your autonomic nervous system in the long term, leading to a feeling of relaxation and serenity. Research has shown that these breathing techniques can increase the production of endorphins, the so-called "happiness hormones."
Improved emotional regulation
Through conscious, connected breathing, emotional blockages can be released and unprocessed emotions can be integrated. This can lead to better emotional stability and increased resilience to stressful life situations.
Increased mindfulness and presence
Conscious, connected breathing promotes your mindfulness and helps you connect with your body and be in the present moment. By focusing on the breath, distracting thoughts can be lessened and a deeper connection to yourself can be established. This can be particularly helpful in clearing your mind, recognizing new perspectives, and increasing mental performance.
The scientific explanations behind the benefits of conscious, connected breathing
The benefits of conscious, connected breathing can be explained by various scientific theories and models.
A key role here is played by the autonomic nervous system, which can be influenced by breathing. The switch between the sympathetic (stress-promoting) and the parasympathetic (relaxation-promoting) nervous system can be regulated by targeted breathing techniques.
Another important factor is the effect on your brain. Through deep breathing, your prefrontal cortex, which is responsible for higher cognitive functions such as decision-making and social interaction, is better supplied with blood. This can promote mental clarity and concentration.
In addition, research shows that conscious breathing can change brainwave patterns, leading to a state of deep relaxation and inner peace. These changes in brainwaves can have therapeutic effects and help alleviate mental states such as anxiety and depression.
Contraindications
Although conscious connected breathing offers many benefits, there are certain contraindications where caution is advised. People with serious health problems (physical and mental) should consult their doctor before participating in Breathwork. Pregnant women should wait until after giving birth to do Breathwork . Therefore, it is important to perform Breathwork under the guidance of an experienced facilitator to ensure that the practice is safe and effective.
You can find the exact contraindications here
Conclusion
Conscious, connected breathing as a key to resilience and balance
Conscious, connected breathing is far more than just a breathing technique – it is a powerful tool to regulate the nervous system, promote resilience and establish a deeper connection to body and mind. By expanding the individual CO2 tolerance window, it creates the basis for more stability and flexibility in dealing with physical and emotional challenges.
This practice teaches us to perceive our breath more consciously and to work with it instead of against it. It shows that we can remain safe and grounded even with unusual breathing patterns or altered CO2 levels. In a safe space and with professional guidance, conscious, connected breathing can help us reduce stress, strengthen our inner resources and develop lasting serenity.
When you consciously breathe regularly, you're not just investing in your well-being, but in a stronger connection with yourself and your environment. Give it a try – your nervous system will thank you!
