breathwork dangers and Contraindications

A Beginner's Guide to Safe Practice and Alternatives

Breathing is the essence of life. The simple act of taking a few conscious, deep breaths is inherently safe and beneficial. In fact, merely being aware of your breath is already a form of breathwork - one that anyone can practice safely, regardless of their condition or symptoms.

At husma, we often hear questions about the safety of breathwork. Is it suitable for everyone? Are there situations where one should abstain from certain practices? While we've witnessed firsthand the profound impact that somatic breathwork can have on physical, emotional, and spiritual well-being, we always prioritise safety above all else.

We'll explore essential precautions and contraindications to ensure you can delve into the art of breathwork with confidence. You'll learn when to consult with your breathwork facilitator, and when it might be best to sit out certain practices.

Remember, awareness of breath is always safe. It's the foundation of all breathwork exercises and a powerful tool for health. You can always decide to come back to it. 

Understanding Breathwork's Effects on the Body

Somatic breathwork is a natural therapeutic tool that engages both body and mind to facilitate healing to the root cause and release. By intentionally altering our breathing patterns, we can influence our nervous system, emotional state, and even our consciousness.

This powerful therapy works by:

1. Activating the parasympathetic nervous system, promoting relaxation and stress reduction to enter the ‘rest and digest’ state

2. Allowing for prana - what the yogis call breath, vital force and essence in sanskrit - to flow in the body and mind. This circulation of prana promotes balanced energy levels throughout the day and cultivates greater mental clarity.

3. Releasing tension, stagnant energies and stored emotions from the physical body and the cellular memory

4. Altering brainwave patterns, which can lead to an expanded state of openness and liberation from subconscious limiting beliefs and conditioning

Breathwork usually offers a vast array of healing benefits {link to article: ‘Everything you need to know about Somatic Breathwork’} ranging from emotional release to physical pain management and improved overall well-being.

While these powerful techniques can be transformative, it's important to approach breathwork mindfully. Some exercises may not be suitable for everyone, which is why we've created this guide to help you navigate your breathwork journey safely and effectively. By understanding and assessing your current health situation, you can harness the full potential of breathwork, and adapt your practice to support your wellness and personal growth.

When Breathwork May Not Be Suitable

Let’s dive into the several conditions where caution is advised:

• Cardiovascular Conditions and High Blood Pressure

  For individuals with heart conditions, including heart failure, arrhythmias, high blood pressure, or a history of strokes or cardiac arrest, gentle awareness of breath exercises are recommended. Some intensive breathwork techniques can cause sudden changes in blood pressure and significantly alter heart rate. Therefore, it's suggested to focus on softer, more subtle breathing practices - which will still provide significant benefits to the breathworker while prioritising cardiovascular health and safety.

• Respiratory Issues or Lung Conditions

  Those with asthma, COPD, lung conditions or other respiratory arrest history should also approach breathwork cautiously. While some gentle breathing methods may be beneficial, exercises involving rapid breathing patterns could exacerbate symptoms by increasing oxygen demand and putting additional strain on the lungs. Keep it light by coming back to conscious breathing.

• Pregnancy and Postpartum

  During the first trimester, when the pregnancy is establishing itself, it's wise to utilize gentle forms of breathwork. Throughout pregnancy, birth, and postpartum, it's safer to avoid intensive breathwork exercises or breath retention, as these could cause exertion and pressure on the abdomen. Throughout this whole journey of becoming a mother, the woman's body and mind are undergoing rapid transformations: this period is already intense in nature and doesn't require additional layers of strong practices which could potentially trigger additional release of energies and overwhelm the mother to be/new mother. This is an opportunity to be extra kind to yourself and connect to your body and baby in and out of the womb, with the use of simple breathing awareness exercises and various somatic therapies.

• Recent Surgeries or Injuries

  Allow adequate healing time before resuming breathwork, especially after abdominal or chest surgeries. Consult with your healthcare provider to determine when it's safe to reintroduce breathwork practices. Remember consciousness of breath is always available.

• Mental Health Conditions

  Individuals with severe anxiety, panic disorders, psychosis, or those who have recently experienced highly stressful events or trauma (PTSD) should work closely with mental health professionals when engaging in breathwork. The practice can trigger emotional releases or memories, which may be overwhelming. A gradual, supported approach is recommended. Start with noticing your breath and get support along the way with a private breathwork session. These sessions are completely tailored to your unique needs.

• Epilepsy and Seizure Disorders

  Strong breathwork methods with rapid breathing patterns may induce altered states that could potentially trigger seizures in susceptible individuals. If you have epilepsy, a seizure disorder, or have a history, it is advised to consult with your medical practitioner before engaging in an intensive breathwork session.

• Severe sleep apnea or insomnia

  While breathwork can improve overall breathing patterns and alleviate mild sleep apnea symptoms and insomnia, it might exacerbate symptoms in severe cases or for those with a history of these conditions. Always consult with a sleep specialist or your medical practitioner for proper diagnosis and treatment. If in doubt, practice gentle breathing exercises. Remember, some tiredness after a breathwork session is common, but if it leads to extreme fatigue, daytime sleepiness, or worsening of symptoms, it's wise to return to the consciousness of your breath and/or other complementary alternatives.

• Recent use of stimulants

  Breathwork can interact with stimulants, potentially leading to increased heart rate, blood pressure, or anxiety. Remember, stimulants aren't just drugs but also include caffeine. Intense breathwork exercises don't mix well with high caffeine consumption either. It’s like putting fire on fire. It's best to avoid these if you've recently consumed stimulants and wait until the effects have completely subsided.

• Recent use of sedatives, antidepressants or other medications

  If you're taking or have a history of using sedatives, antidepressants, or other medications that can affect breathing patterns, consult your medical practitioner before practicing breathwork. They can guide you on a reasonable timeframe for safely incorporating breathwork into your routine.

• Severe chronic pain or fibromyalgia

  Since breathwork increases awareness and deepens the mind-body connection, it might heighten pain sensitivity in some cases. It's essential to check in with yourself during the practice. If you feel increased discomfort, return to natural breathing or ask your teacher for a variation of the technique.

• Menstruations

  Gentle breathwork can be an effective way to navigate menstrual cycles, fostering a deeper connection to feminine rhythms. For those experiencing menstrual discomfort, breathwork can serve as a useful tool for relief. However, during this natural bodily process, it's advisable to avoid breath retention (holding your breath) or intense breathing techniques, particularly if dealing with painful periods. These more vigorous practices could potentially exacerbate inflammation or hinder the downward movement necessary for menstruation . Instead, focus on soft, nurturing breathing exercises that support and honor your body's natural flow.

Safe Breathwork Guidelines

If you fit into any of these categories or recognize yourself in the symptoms mentioned, follow these guidelines to ensure a risk-free and beneficial breathwork experience:

1. Inform your facilitator of any medical conditions or concerns before beginning.

2. Always practice under the guidance of a trained facilitator, especially when starting out.

3. Begin with gentle techniques and gradually increase intensity as you become more comfortable.

4. Listen to your body and respect its limits. Witnessing the breath as a starting point enables you to develop and refine that capacity to connect with your body. If you feel dizzy, nauseous, or excessively uncomfortable or fatigued, return to natural breathing.

5. Stay hydrated and practice in a comfortable, safe environment or within a group.

Alternatives for Those with Contraindications

If some of the breathwork practices aren’t suitable for you, consider these gentle breathing exercises alternatives:

• Diaphragmatic Breathing, also known as deep belly breathing: place one hand on your belly and feel the gentle rise and fall of your abdomen as you inhale and exhale. As you breathe in, your belly should inflate, and as you breathe out, it should deflate. This type of breathing engages your diaphragm, the muscle that separates your chest and abdominal cavities, and is a safe foundational breathwork technique for everyone.

• Alternate Nostril Breathing, (Nadi Shodhana) is a breathing technique that involves closing one nostril and breathing in through the other, then switching to exhale through the other nostril. Sit comfortably with your back straight and close your right nostril with your thumb. Inhale slowly through your left nostril, then close it with your ring finger and exhale through your right nostril. Inhale through your right nostril, close it with your thumb, and exhale through your left nostril. Repeat this cycle several times, alternating nostrils with each breath. Keep a light focus in the space between your eyebrows - the third eye.

• Humming Bee Breathing (Bhramari breathing) is a soothing type of breathwork. Inhale slowly through your nose, and then exhale slowly through your nose while making a soft humming sound in the back of your throat. Repeat for several rounds.

Holistic focus

Breathwork can be even more beneficial when practiced in a holistic way, combined with other integrative modalities. If certain breathwork tools aren't suitable for you, consider exploring these complementary options:

• Coaching/Guidance Session with one of our experienced husma facilitators

• Mindfulness meditation practices

• Gentle forms of yoga

• Journaling

• Other somatic therapies

You can also experience these holistic therapies in a serene and supportive environment at Husma retreats, located in Germany or Sri Lanka. This is a safe container for anyone to dive in the practice safely with the guidance and expertise of our facilitators. It allows for participants to share breathwork in community, reflect on their journey and come back home with various tools to be a self-sufficient breathwork practitioner.

Remember, your breath is a powerful ally on your healing journey – the key is to approach it with wisdom, respect and deep reverence for your body's individual needs and it will lead you to profound discoveries.