Should I practice breathwork?

Our read is that breathwork can significantly shift physiology, access certain states, and reduce stress. Specific protocols have been noted to improve mood, sleep, and even impact immune pathways.

However, our read is that certain breathwork practices carry risks, such as passing out, and should be performed with caution and supervision.

Andrew Huberman suggests that cyclic sighing involves two inhales followed by a long exhale. For Wim Hof breathing, Andrew Huberman recommends three rounds of 25-30 breaths with breath holds in between. Andrew Huberman also describes box breathing as having equal inhale, exhale, and pause ratios. Peter Attia notes that diaphragmatic breathing involves filling the belly with air, focusing on stomach expansion. Andrew Huberman mentions that the Kox and Pickkers study breathing protocol involves 20-30 deep inhales/exhales through the mouth, followed by a breath hold with lungs empty for 15-60 seconds, repeated multiple times.

• 01Andrew Huberman claims that a double inhale through the nose followed by a long, slow exhale through the mouth can destress quickly.
• 02Andrew Huberman states that breathwork can shift physiology and access certain states.
• 03Andrew Huberman reports that a specific breathing protocol involving repeated cycles of deep inhales and exhales followed by breath holds reduced symptoms when participants were injected with endotoxin.
• 04Andrew Huberman claims that the Wim Hof breathing pattern can counter endotoxin infection by increasing adrenaline and activating the spleen.
• 05Paul Saladino notes that Wim Hof-style breathing can induce meditative states and parasympathetic release.
• 06Andrew Huberman states that cyclic sighing, involving two inhales followed by a long exhale, was the most effective breathwork practice for stress reduction, sleep improvement, and mood enhancement.
• 07Andrew Huberman claims that reducing autonomic activation through controlled breathing and dimming lights can improve agency, behavioral control, and nighttime navigation.
• 08Andrew Huberman reports that breathwork protocols can be performed anywhere, anytime, and are effective for impacting immune pathways.
• 09Paul Saladino claims that increased CO2 tolerance achieved through breathwork leads to a calmer psychological state.
• 10Andrew Huberman states that box breathing with equal inhale, exhale, and pause ratios maintains a relatively even heart rate.
• 11Paul Saladino notes that advanced breathwork techniques can involve intermittent hypoxia, long exhales with holds, and power draws to retain CO2.
• 12Andrew Huberman claims that five minutes of breathwork daily outperformed meditation in reducing stress around the clock.

Our read is that Wim Hof breathing should never be done near water due to the risk of drowning, as stated by Andrew Huberman. Paul Saladino and Andrew Huberman both caution that practicing breathwork should always be done under supervision and never alone in water or while driving due to the risk of passing out.

Our read is that new information detailing significant adverse effects or a lack of efficacy across a broader range of individuals would change the verdict.