The Neuroscience of Breathwork and Mindfulness and How Breathing Rewires the Brain for Healing
- Brainz Magazine
- Mar 6
- 6 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.
Modern neuroscience is now validating what ancient wisdom has long known: conscious breathing directly influences brain function, mental health, and overall well-being. Research in neurobiology, psychophysiology, and cognitive neuroscience reveals that breathwork and mindfulness techniques can rewire the brain, enhance emotional regulation, and even facilitate deep healing.
How breathwork and mindfulness change the brain
Every breath we take plays a role in shaping brain function. Here is how neuroscience explains the profound effects of breathwork on stress reduction, cognitive function, and emotional resilience:
1. Activates the parasympathetic nervous system
Conscious breathing shifts the body from the "fight or flight" response (sympathetic nervous system) to the "rest and digest" state (parasympathetic nervous system). This shift lowers cortisol levels, reduces inflammation, and promotes deep relaxation, helping the body recover from chronic stress.
2. Increases neuroplasticity and emotional resilience
Regular breathwork enhances the brain’s ability to form new neural pathways, a process known as neuroplasticity. This rewiring strengthens emotional resilience, allowing individuals to adapt to stress and shift away from reactive, anxiety-driven responses. Research shows that breath-focused mindfulness increases gray matter density in areas of the brain associated with self-awareness, emotional control, and memory.
3. Regulates the autonomic nervous system and Heart Rate Variability (HRV)
Slow, controlled breathing improves heart rate variability (HRV), which is closely linked to better emotional regulation, reduced anxiety, and improved cardiovascular health. A well-regulated autonomic nervous system helps prevent chronic stress responses and fosters a more balanced mood.
4. Releases endorphins and natural psychoactive compounds
Deep breathing techniques, such as Pranayama, can stimulate the release of endorphins—the body’s natural painkillers. Some advanced breathwork practices even trigger the release of endogenous DMT, a compound that can induce deep meditative or psychedelic-like states, promoting profound inner healing and altered states of consciousness.
How breathwork rewires the brain for healing
Beyond relaxation, breathwork has been shown to directly influence brain structures involved in trauma processing, emotional healing, and cognitive performance.
1. Trauma & emotional healing
Breathwork can activate the amygdala and limbic system, the brain regions responsible for processing emotions and trauma. By consciously altering breathing patterns, individuals can access deep emotional memories, helping to release suppressed trauma in a controlled and healing way. Research suggests that therapeutic breathwork can reduce PTSD symptoms by lowering hyperactivity in the amygdala, which is often overactive in those with trauma.
2. Increased oxygenation for cognitive function
More oxygen in the brain leads to sharper thinking, enhanced memory retention, and greater problem-solving abilities. Deep diaphragmatic breathing improves cerebral blood flow, ensuring that the brain receives optimal oxygen levels to function at its best. This is why many high-performance individuals, from CEOs to elite athletes, incorporate breathwork into their daily routines to boost mental clarity and cognitive performance.
3. Boosts mental clarity and focus
Breathwork techniques like Wim Hof Breathing, Pranayama, and Box Breathing have been shown to increase alertness, improve concentration, and enhance productivity. These techniques influence the prefrontal cortex, the brain’s executive center responsible for focus, decision-making, and problem-solving. Studies indicate that mindful breathing can reduce brain fog and enhance neural efficiency, allowing individuals to remain mentally sharp throughout the day.
Understanding breathwork side effects and potential dangers, risks
Breathwork is a powerful tool for mental, emotional, and physical well-being, but like any practice that influences the nervous system and physiology, it is essential to understand its potential risks. While most people experience only positive effects, certain breathwork techniques can cause discomfort if not practiced correctly or if underlying health conditions are present.
Hyperventilation and physiological responses
Some breathwork techniques, particularly those involving rapid or forceful breathing, can lead to hyperventilation. This occurs when you breathe out too much carbon dioxide too quickly, causing imbalances in oxygen and carbon dioxide levels in the blood.
Possible symptoms of hyperventilation include
Dizziness and lightheadedness due to decreased carbon dioxide levels affecting blood flow to the brain.
Tingling or numbness in the hands, feet, or face due to changes in blood pH.
Muscle cramps or spasms are caused by reduced calcium availability in the body.
Loss of consciousness in extreme cases where hyperventilation is prolonged and unmanaged.
To prevent hyperventilation, it is crucial to follow proper breathing techniques, practice in a safe environment, and avoid forceful breathing beyond your comfort level. If you experience dizziness or discomfort, return to slow, controlled nasal breathing to restore balance.
Emotional release and trauma processing
Breathwork can access deep emotional states, sometimes triggering the release of stored emotions, unresolved trauma, or repressed memories. This occurs because breathwork stimulates the limbic system, the brain’s emotional processing center.
What you might experience during breathwork:
Sudden waves of sadness, anger, or joy as emotions surface.
Crying or shaking as the body releases tension and suppressed trauma.
Vivid memories or imagery linked to past experiences.
For individuals with a history of trauma, PTSD, or deep-seated emotional wounds, it is recommended to practice breathwork with a trained facilitator or therapist. A guided session provides a safe space for emotional processing and integration, ensuring that overwhelming emotions do not become distressing.
Contraindications: Who should approach breathwork with caution?
While breathwork is beneficial for many, some individuals should exercise caution or consult a healthcare provider before engaging in advanced techniques.
Breathwork may not be suitable for individuals with:
Asthma or respiratory conditions: Certain breathing techniques, especially rapid breathing, can exacerbate symptoms or cause breathlessness.
Cardiovascular disease or high blood pressure: Intense breathwork may affect heart rate and blood pressure, which could be risky for those with heart conditions.
Epilepsy or seizure disorders: Some breathwork practices can alter neural activity, potentially triggering seizures.
Pregnancy (for advanced techniques): While gentle breathwork is generally safe, strong breathing techniques can influence oxygen levels and intra-abdominal pressure and should be approached cautiously.
If you have any of these conditions, always consult with a qualified breathwork facilitator or healthcare professional before starting breathwork practices. In many cases, modified or gentler breathing techniques can still be used safely under supervision.
Practicing breathwork safely
To experience the benefits of breathwork while minimizing risks, follow these guidelines:
Start slowly with gentle breath awareness or controlled breathing techniques.
Listen to your body and stop if you feel discomfort.
Avoid intense breathwork while standing to prevent dizziness or fainting.
Practice in a safe, quiet space where you can relax without distractions.
Seek professional guidance if you are new to breathwork or working through emotional trauma.
Breathwork is an incredibly transformative practice when done correctly.
Final thoughts
Breathwork is no longer just an ancient practice. It is a scientifically proven method for deep healing and peak performance. Whether you are seeking stress relief, emotional processing, or an edge in productivity, breathwork has the power to transform your life.
If you want to explore it safely with expert guidance, join my Free Breathwork & Meditation Challenge, where I provide step-by-step instructions on safe and effective breathwork techniques.
For personalized one-on-one coaching, email me at contact@harmonybytundie.com.
How to take your practice further: Advanced breathwork training
For those ready to deepen their breathwork practice, advanced techniques offer profound benefits for mental clarity, emotional healing, and physical vitality. Through my training with a Himalayan yogi, I have learned transformative breathwork methods that go beyond basic techniques, tapping into the deeper connection between breath, energy, and consciousness.
Advanced practices such as Pranayama breath control, Kumbhaka (breath retention), and deep meditative breath sequences can help unlock heightened focus, regulate the nervous system at a deeper level, and promote overall well-being. Whether you are looking to enhance spiritual growth, improve energy flow, or refine your ability to manage stress, these techniques provide a powerful next step in your journey.
I offer private breathwork training, both online and in person, tailored to your specific needs and experience level. If you are ready to explore advanced breathwork practices and experience deeper transformation, you can learn more about my Breathwork & Meditation Course here.
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.
