Meditative Breathing ("Breathwork"): Scam or a Real Benefit?

With the growing popularity of breathwork and meditative breathing techniques, it’s natural to wonder: Is this just another passing trend, or does it really deliver the benefits people claim?

“The healing power of breath”… mmm can something as simple as breathing truly make a profound difference in our lives? Is breathwork a legitimate practice, or just another wellness fad?

The truth is, breathwork is far from a scam—it’s a scientifically backed practice that has been used for centuries across cultures to support physical, mental, and emotional well-being. While some may exploit its popularity for financial gain, the practice itself is a powerful tool for healing, growth, and self-care.

What is Breathwork?

Breathwork refers to a variety of breathing techniques that involve consciously controlling the breath to influence the body’s energy, nervous system, and emotional states.

Breathwork can take many forms—from simple relaxation, to yogic Pranayama, and breathing techniques to more intense practices that help release emotional blockages or facilitate deeper states of consciousness.

At its core, breathwork is based on one simple truth: How we breathe influences how we feel. By changing the way we breathe, we can transform how we feel physically, mentally, and emotionally.

📌 You can read more about benefits of Breathwork here

The Science Behind Breathwork

Breathwork isn’t just a spiritual or therapeutic tool—it’s grounded in science. When we intentionally change the way we breathe, we alter the chemistry of our body.

1️⃣ Regulating the Nervous System

One of the most immediate effects of breathwork is its ability to activate the parasympathetic nervous system (PNS)—the "rest and digest" system. This counteracts the sympathetic nervous system (fight or flight response), which is activated when we’re stressed or anxious.

By activating the PNS, breathwork can:
✔ Slow the heart rate
✔ Lower blood pressure
✔ Promote relaxation and reduce stress

🔸 Both nervous systems are important. The key is learning how to "switch" between them, knowing when to rest and when to drive forward.

Read more about the parasympathetic nervous system and the sympathetic nervous system here

2️⃣ Reducing Stress and Anxiety

Stress over a longer time, or chronic stress, keeps the fight-or-flight response activated, leading to higher cortisol levels and a persistent state of anxiety.

Breathwork restores balance by:
✔ Reducing the release of stress hormones
✔ Lowering cortisol levels (proven by research)
✔ Easing symptoms of anxiety and depression

💡 Some breathwork styles intentionally create stress in the body—but this is done consciously. The goal isn’t harm—but rather, to shift your state of mind, allowing you to release stress, anxiety, trauma, or whatever needs to be let go. Read more about Breathwork and Anxiety here

3️⃣ Oxygenating the Body and Brain

Breathwork increases oxygen flow to the brain and body, enhancing:
✔ Cognitive function & mental clarity
✔ Physical vitality & endurance
✔ Overall energy levels

Deep, intentional breathing floods the body with oxygen, improving circulation, optimizing brain function, and supporting overall well-being.

4️⃣ Emotional Healing and Release

Breathwork isn’t just about calming the mind —it’s deeply connected to the body and our felt emotions.

Some breathwork techniques, like Breathwork Healing, Transformational Breathwork Conscious Connected Breathing or Holotropic Breathwork, help individuals:
✔ Access and process deep, stored emotions
✔ Release trapped emotional energy
✔ Heal past trauma

For many, this results in profound emotional breakthroughs and personal growth.
Read more about how Breathwork can be of help working through or releasing Anger Frustration or Grief

How Breathwork Benefits Your Life

Breathwork is more than just a trend—it’s a transformational tool that can enhance every aspect of your life. Whether you're seeking emotional healing, mental clarity, physical relaxation, or spiritual development  breathwork offers countless benefits:

✨ Stress Reduction and Calmness

Life today is overwhelming. Breathwork helps manage stress, calm the mind, and relax the body—keeping you centered even in challenging moments.

🧠 Improved Focus and Clarity

We live in a world full of distractions. Breathwork helps clear mental fog, sharpen cognitive function, and improve concentration—perfect before a big project, exam, or important decision.

😴 Better Sleep

A restless mind = a restless night. Breathwork calms the nervous system before bed, making it easier to fall asleep and stay asleep. Techniques like 4-7-8 breathing have been proven to improve sleep quality.

❤️ Enhanced Emotional Regulation

Breathwork helps you connect with your emotions and process them in a healthy way. Whether you're dealing with anxiety, anger, sadness, or frustration, breathwork offers an outlet for release and healing.

⚡ Increased Energy and Vitality

By improving oxygen flow, breathwork boosts energy levels, stamina, and motivation. Many experience a sense of empowerment and aliveness after regular practice.

🌿 Deepened Spiritual Awareness & Intuition
Breathwork can open the door to a deeper connection with yourself and the world around you. Through intentional breathing, many experience heightened intuition, profound insights, and a sense of connection to something greater.

💫 Expanded Consciousness & Inner Transformation
Certain breathwork practices can facilitate altered states of awareness, allowing you to access deeper layers of your subconscious, explore spiritual dimensions, and experience profound personal shifts.

Breathwork vs. “Scams”

While breathwork itself is backed by science and centuries of tradition, there are definitely instances where people may overstate its benefits or make exaggerated claims. It’s important to approach breathwork as a tool for personal well-being—one that requires regular practice and commitment to see the full benefits. And, it requires you to do some ‘work’ depending on the purpose or intention of the specific Breathwork. 

When choosing breathwork programs or instructors, look for those with credentials or solid recommendations. 

Breathwork isn’t a one-size-fits-all solution. It’s a personal practice that works best when it’s tailored to your needs, and it’s most effective when combined with other healthy practices like regular exercise, meditation, and mindful living.

While breathwork itself is legitimate, there are certainly misleading claims in the wellness space (as for pretty much everything in life ;) )

Here’s what to watch out for:

🚫 Programs that promise instant miracles without effort
🚫 Instructors with no recommendations or real training
🚫 Exaggerated claims that breathwork alone will cure all problems

True breathwork requires practice. It’s not about a single home run—it’s about training your body and mind for long-term transformation.

💡 What you practice, you get good at. If one session feels powerful, imagine what happens when you make it a regular practice…

Incorporating Reiki Energy for Deeper Healing

In my sessions, I also incorporate Reiki alongside breathwork

💫 Reiki’s energy healing complements breathwork by:
✔ Amplifying relaxation
✔ Helping to release emotional blockages
✔ Supporting deeper sleep and healing

Many of my clients describe experiencing a greater sense of balance, peace, and emotional clarity when combining these two practices.

Conclusion: Is Breathwork a Scam?

No. Breathwork is a scientifically supported, ancient practice that can transform your emotional, physical, and mental well-being.

Whether you’re looking to manage stress, improve focus, or enhance emotional health, breathwork is a natural, effective way to create lasting change.

🔹 When practiced mindfully and consistently, breathwork is not just beneficial—it’s life-changing.

Join a Breathwork Stockholm or Breathwork Online

If you would like to try an Online Breathwork Session for free, you find one here. 
Or, join in for an energizing and releasing full Breathwork Session in Stockholm or Online. You find all upcoming Breathwork and Events here

Join Kia for Breathwork, Reiki & Tarot at Studio Hember, Stockholm. Photo Love Taylor