6 Common Myths About Breathwork—Debunked with Science and Experience

 6 Common Myths About Breathwork—Debunked with Science and Experience

Breathwork is gaining momentum in the wellness world—but with popularity comes misinformation. If you’re curious about breathwork or hesitant to try it because of something you’ve heard, this blog is for you. Let’s clear the air (literally) and bust six common myths about breathwork, with research and real-world insight to back it up.

Myth 1: You’ll Always Have an Emotional Release

Reality: While breathwork can lead to powerful emotional releases—crying, laughing, even euphoria—it doesn’t happen every time.

Your experience depends on your emotional state, how open you are, and the specific technique being used. And sometimes, the most meaningful changes are subtle: a clearer mind, a lighter body, or a deep sense of calm. I've seen so many different outcomes in breathwork and I can tailor your session based off your intention. 

Evidence: Breathwork activates the parasympathetic nervous system, which can unlock stored emotional tension. But not every session is intense—and that’s perfectly okay.

Myth 2: It Can Only Be Done Safely in Person

Reality: When properly guided, breathwork is just as safe (and effective) online as it is in person.

Whether you're working with a practitioner on Zoom or following a trusted program, breathwork doesn’t require physical presence to be powerful. Virtual sessions can be preferred so you can be comfortable in your own home, continue your healing after without having to drive, and have your own privacy. 

Evidence: Studies show that virtual therapeutic practices—including breathwork—can offer the same anxiety and stress relief outcomes as in-person sessions. A quiet space, good instruction, and a willingness to show up are all you need.

Myth 3: One Session Is Enough for Lasting Change

Reality: One session can be eye-opening—but lasting change comes from consistency.

Breathwork builds on itself. Over time, regular practice strengthens your emotional resilience, mental clarity, and nervous system regulation. This is why I have developed an 8 week program so you can get support and have consistency with a trained breathwork guide. 

Evidence: Longitudinal studies on mindfulness and breath-based practices show improved neural connectivity and reduced stress markers with repeated exposure—similar to meditation and physical exercise.

Myth 4: It’s Not a Research-Based Practice

Reality: Breathwork is no longer just “woo-woo.” It’s being backed by serious science.

From reducing anxiety and depression to helping with PTSD symptoms, breathwork is being studied more than ever in clinical and academic settings.

Evidence: Research from journals like Frontiers in Psychology and the Journal of Clinical Psychology shows that breathwork methods like Holotropic Breathwork, Sudarshan Kriya, and conscious connected breathing significantly improve emotional and mental health.

Myth 5: You Don’t Need a Certified Coach to Teach You

Reality: While some breathwork can be self-taught, deeper practices should be guided by a trained professional.

A certified breathwork coach can help you safely process emotions, apply correct techniques, and avoid risks like hyperventilation or emotional overwhelm. I am certified and trauma informed with over 80 hours of experience in both group and individual settings. 

Evidence: Certification programs for breathwork include trauma-informed training, contraindication knowledge, and technique mastery. Without a guide, the depth and safety of your experience may be compromised.

Myth 6: It’s a Tool Only Used for Relaxation

Reality: Breathwork isn’t just for chilling out—it's a versatile tool for emotional healing, energy enhancement, and even peak performance.

Some breathwork calms you down. Others fire you up. It all depends on the technique. When you have a breathwork session with me, you will be guided based off of your unique needs and intentions. 

Evidence: Breath practices like Wim Hof breathing stimulate alertness and resilience, while slow diaphragmatic breathing promotes relaxation. Studies confirm breathwork supports everything from trauma release to improved creativity and mental clarity. 

Final Thoughts

Breathwork is powerful—but misunderstood. Whether you're new or deep in your practice, understanding the truths behind these myths can help you get the most out of every breath.

Ready to explore a consistent breathwork practice or work with a trained guide? Let’s connect and take your healing journey to the next level. Send me an email - [email protected] and I can get you scheduled today!!