Breathwork – Woo-Woo or Science? A Real Look at Both Worlds
- Sep 12, 2025
- 4 min read
Written by Tundie Berczi, Well-being Consultant
Tundie is a Well-being Consultant, Neuroscience MSc student, and expert in breathwork, meditation, and therapeutic coaching. With a background in corporate well-being, neuroscience, and holistic healing, she helps individuals and organisations reduce stress and cultivate mental clarity through science-backed and transformational practices.
If you have ever searched “does breathwork actually work?” or felt unsure whether it is a wellness trend or a proven tool, you are not alone. Breathwork is often described in two extremes, either as a deeply spiritual energy practice or as a clinical technique supported by neuroscience. The truth is, both worlds have something valuable to offer.
This article breaks down what breathwork really is, what the science says, what ancient traditions intended, and why it is increasingly being used to reduce anxiety, improve emotional regulation, and support nervous system health.
Does breathwork actually work?
Here are 3 things the science says:
1. Breathing changes how your brain and body respond to stress
A 2023 study from Stanford University’s Department of Psychiatry and Behavioral Sciences, led by Dr. David Spiegel, found that just five minutes of daily slow breathing significantly reduced stress markers and improved mood more effectively than mindfulness meditation.
The breathwork group used a technique called cyclic sighing, which involves two short nasal inhales followed by a long exhale.
What does this mean? Certain breathing patterns send immediate signals to the brain that it is safe. This calms the amygdala (fear centre), reduces cortisol (stress hormone), and increases parasympathetic activity (rest and recovery mode). The effects are both psychological and physiological.
2. Breathwork supports emotional regulation through vagus nerve stimulation
A 2017 review published in Frontiers in Psychology explains how slow, controlled breathing improves vagal tone. The vagus nerve connects your brain to your heart, lungs, and digestive system, and is key in managing your stress response. Higher vagal tone is linked to greater emotional resilience and quicker recovery from emotional distress.
What does this mean? When you practise slow exhalations (for example, inhale for 4 seconds and exhale for 6), you are physically helping your body switch out of fight-or-flight. Over time, this builds emotional regulation, not by thinking differently but by breathing differently.
3. Breathwork boosts heart rate variability (HRV), a key marker of well-being
HRV is the variation in time between heartbeats, and it reflects how adaptable your nervous system is. A 2021 meta-analysis from the University of Sussex found that breath-based interventions improved HRV in both clinical and non-clinical populations.
What does this mean? Better HRV means your body can move between states of stress and rest more effectively. This flexibility is one of the strongest predictors of long-term mental and physical health.
So why is breathwork still seen as “woo-woo”?
Breathwork has roots in spiritual and energetic traditions, including:
Pranayama in yoga (control of life force through breath)
Qi Gong in Chinese medicine (moving life energy through the body)
Shamanic breath rituals across Indigenous cultures (altered states, emotional release)
These traditions were never just about wellness. Breath was used to access deeper consciousness, connect to the body, and release suppressed emotion. For some, this feels spiritual. For others, it feels unfamiliar or vague.
But none of this invalidates the science. You do not have to believe in prana or qi to experience the benefits of slow, intentional breathing. You also do not have to reject tradition to trust modern research.
Can you practise breathwork without the spiritual side?
Yes. Breathwork can be entirely secular, practical, and grounded in science. You can:
Use it to manage anxiety and panic
Practise before sleep to help the body wind down
Regulate emotional responses in real time (for example, during conflict, overwhelm, or burnout)
Improve focus and clarity by balancing your nervous system
You do not need any belief system. You just need breath, intention, and consistency.
The bottom line: Breathwork is both ancient and evidence-based
It is not a matter of choosing between science or tradition. Breathwork is a bridge between the two.
The techniques you use can be tailored to your own needs, whether you are looking to reduce stress, calm anxiety, regulate emotions, or simply feel more present in your body.
If something improves your well-being, helps you feel grounded, and is backed by both research and lived experience, it is worth paying attention to.
Want breathwork without the confusion?
If you would like more support with your sleep, you can find my details by searching for @tundieberczi on Instagram, TikTok, and Facebook.
Read more from Tundie Berczi
Tundie Berczi, Well-being Consultant
Tundie is a Well-being Consultant specialising in stress management, resilience, and workplace wellness. With over a decade in the corporate world, she understands the demands of high-performance environments and integrates neuroscience, breathwork, and holistic therapies to create effective well-being solutions. She delivers corporate workshops, individual coaching, and breathwork meditation programs designed to help people gain clarity, balance, and focus. As a Cognitive Neuroscience student and certified Pranayama Breathwork and Meditation Teacher, Therapist, and Coach, she merges science with holistic practices to facilitate deep, lasting transformation.
References:
Stanford Medicine. (2023). Cyclic sighing reduces stress and improves mood more effectively than mindfulness meditation. Stanford Medicine Magazine.
[Author(s) unknown]. (2017). Respiratory vagal stimulation model: Slow breathing with long exhalation activates the parasympathetic nervous system and promotes relaxation. Frontiers in Psychology.
Zaccaro, A., Piarulli, A., Laurino, M., Garbella, E., Menicucci, D., Neri, B., & Gemignani, A. (2018). How breath-control can change your life: A systematic review on psychophysiological correlates of slow breathing. Frontiers in Human Neuroscience, 12, 353.
[Author(s) unknown]. (n.d.). Mechanisms underlying slow breathing’s effects across systems: Impacts on respiratory, cardiovascular, cardiorespiratory, and autonomic functions. Frontiers in Physiology.
Fincham, G. W., Strauss, C., Montero-Marin, J., & Cavanagh, K. (2023). Effect of breathwork on stress and mental health: A meta-analysis of randomised-controlled trials. Scientific Reports, 13(432). Nature.
Laborde, S., Hosang, T., Mosley, E., & Dosseville, F. (2019). Influence of a 30-day slow-paced breathing intervention compared to social media use on subjective sleep quality and cardiac vagal activity. Journal of Clinical Medicine, 8(2), 193.
