Effects of Breath Holding Training on the Body

Whether training for a sport, practicing relaxation techniques or coming across unpleasant odors, everyone has held their breath for at least a short period. This old found practice has many effects on the human body that can be explored. 

Truong (2021)

Breath holding training or breathwork, is a versatile practice that has been around since the 1960s and 70s, bearing roots in Eastern practices including tai chi and yoga. Breathwork involves any sort of breath training with the aim of improving mental, physical and spiritual health (GoodTherapy, 2009).  This manipulation of breath is now backed up with science and psychotherapy as it influences our physical, mental and emotional states. 

Why do individuals practice breathwork?

There are many reasons encouraging people to train their breathing, one of which is reducing anxiety and stress. As deep breathing stimulates the parasympathetic nervous system, breath training works as a relaxing tool which counteracts the production of stress hormones including cortisol (Breath, 2024).

Additionally, improving athletic performance is another reason for breath training. Through delivering more oxygen to the muscles, endurance is increased and recovery sped up. Breathwork is hence a crucial training aspect for many athletes to enhance their performance (Breath, 2024).

Also, breath work helps with managing physical discomfort. Breathing exercises are used to provide relief for pains and aches. Individuals are able to distract themselves from chronic pain by focusing on breathing which reduces pain sensations and improves their quality of life (Truong 2021).

Practicing breath training can increase energy levels. This improves the immune system as there is a more conscious effort to take in more oxygen. Importantly, this exercise improves cognitive health and protects brain cells (BetterMe, 2020). Due to the brain requiring a constant supply of oxygen to function efficiently, breath training can increase this flow and hence enhance concentration, mental clarity and focus which is essential for humans (Breath, 2024).

Effects that Breath Holding has on the Human Body

Starting with the risks involved, breath holding for a short period of time is generally safe and even has benefits such as relaxation. However, after about 5 minutes of breath holding, individuals will tend to feel dizzy and lightheaded as carbon dioxide builds up, reducing the amount of oxygen in the bloodstream and brain (BetterMe, 2020).  Additionally, muscles may start to contract and individuals are knocked unconscious when the brain responds to the lack of oxygen. This usually occurs after 6 minutes of holding one’s breath. At such phases, it becomes dangerous and may be fatal depending on the case (Breath, 2020) . Some of the risks included with breath holding are lung damage, seizures, strokes, heart attacks, blackouts and death (McKeown, n.d.). 

Despite the dangers breath hold training can be advantageous to the body as it improves the immune system and makes it stronger. Also, due to detoxifying of metabolic wastes, there will be faster healing times and and faster recovery after respiratory infections. As mentioned, athletes benefit from practicing breathwork as it improves endurance performance and muscle recovery. For students and professionals, this also helps in retaining focus as breath holding may treat chronic fatigue and brain fog when executed correctly (McKeown, n.d.). 

What Techniques Can One Use to Breath Train?

• Diaphragmatic Breathing (Belly breathing)

This technique incorporates breathing deeply into the abdomen and engaging the diaphragm (primary muscle of respiration. This is beneficial as it activates the parasympathetic nervous system to promote health, relaxation and overall respiratory function (Breath, 2020)see here for tutorial.

• Box breathing

This involves breathing in a square pattern: inhaling for a count of four, hold for four, exhale for four, and hold for four (Breath, 2024). Box breathing is a great tool for centering oneself and helps in improving mental and emotional wellbeing by improving focus and reducing anxiety see here for tutorial.

• Alternate nose breathing

This is an ancient yogic practice involving alternating breaths between left and right nostrils. It aims to balance the nervous system, in order to promote mental clarity and emotional balance (Breath, 2020) see here for tutorial.

Conclusion

Breath training is a simple exercise that most can accomplish through thorough practice. There are risks involved so it is important to be careful when trying and seek professional help if necessary. The benefits to the body are advantageous as it boosts different areas such as cognitive and immune body systems.

Reference list

Breath, B. (2024). Breathing Space. [online] Breathing Space . Available at: https://www.makesomebreathingspace.com/blog/what-is-breath-training [Accessed 2 Mar. 2025].

GoodTherapy (2009). Breathwork. [online] Goodtherapy.org. Available at: https://www.goodtherapy.org/learn-about-therapy/types/breathwork.

McKeown, P. (n.d.). Holding Your Breath: Benefits and Science. [online] Oxygen Advantage. Available at: https://oxygenadvantage.com/science/holding-your-breath-benefits/.

Truong, S. (2021). Breathwork 101: Benefits & Techniques. [online] Plant People. Available at: https://www.plantpeople.co/blogs/news/breathwork-101-benefits-techniques [Accessed 2 Mar. 2025].

Weight loss Blog - BetterMe. (2020). Benefits Of Holding Your Breath: How Can It Affect Your Body? [online] Available at: https://betterme.world/articles/benefits-of-holding-your-breath/.