4 Most Popular Breathing Techniques Practiced Today: Benefits and Risks 

Breathing is the most underrated tool we have. We breathe constantly, automatically… but almost never consciously.

And yet, through breathing we can directly influence the nervous system, our energy levels, stress, and even our perception of reality.

Today, a quick look at four of the most popular breathing techniques practiced today. 👇

1. Wim Hof Breathing

Probably the most well-known method.

What it looks like:

– a series of deep, active inhales and passive exhales

– followed by a breath hold

– then a short inhale and another hold

What happens:

– hyperventilation lowers CO₂ levels

– the blood becomes more alkaline

– the sympathetic nervous system is activated (stress response)

Effects:

– increased energy and alertness

– mild euphoria

– improved cold tolerance

– potential influence on immune response (some research supports this)

Risks:

– dizziness, possible loss of consciousness (especially standing or in water — important!)

– not suitable for some cardiovascular conditions

 This is a technique of controlled stress.

2. Box Breathing (4-4-4-4)

A very simple yet powerful technique, even used by military and special forces.

What it looks like:

– inhale for 4 seconds

– hold for 4

– exhale for 4

– hold for 4

What happens:

– CO₂ and O₂ levels are balanced

– the parasympathetic nervous system is activated

Effects:

– reduced anxiety

– stabilized heart rate

– improved focus

Risks:

– minimal, if practiced gently and without forcing

 This is a technique of stability and control.

3. SOMA Breathing

A more modern approach that combines:

– breath

– rhythm

– music

– and elements of meditation

What it looks like:

– breathing cycles guided by rhythm

– breath holds

– sometimes visualization and focused attention

What happens:

– a balance between activation and relaxation

– gentle modulation of CO₂

– synchronization of breath with rhythm (which strongly affects the brain)

Effects:

– deep calm

– clarity combined with energy

– sometimes very unique, almost meditative states

Risks:

– if done too intensely, similar hyperventilation effects may occur

– important not to push, but to stay connected to the body

 This is a technique of flow and inner tuning.

4. Holotropic / Connected Breathing

A more intense and profound practice, often used in therapeutic or group settings.

What it looks like:

– continuous breathing without pauses

– often through the mouth

– faster and deeper than normal

– usually practiced for 10–15 minutes or longer

What happens:

– hyperventilation lowers CO₂

– blood pH shifts

– limbic brain structures (emotion, memory) become more active

– cortical “control” may be reduced

Effects:

– strong emotional responses

– release of stored tension

– expanded or altered states of consciousness

– sometimes insights or resurfacing memories

Risks:

– dizziness, tremors, muscle spasms (due to low CO₂)

– anxiety or overwhelming experiences

– potential loss of control

Not recommended for:

– cardiovascular conditions

– pregnancy

– neurological or psychiatric disorders

 This is a technique for deep psycho-physiological work through intense breathing.

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I’ve tried many different techniques, but right now, SOMA breathing is the one I resonate with the most. 

Which one is your favorite?