Somatic Breathwork

Somatic Breathwork has been my go-to therapeutic tool for years. I’ve guided thousands through it—from weekly online sessions during the pandemic to in-person groups today—and I’ve seen firsthand how powerful it is for helping people move through what the mind can’t always figure out.

Sometimes we overthink healing, trying to solve emotional pain with logic. But the body has its own intelligence. It knows how to unwind, how to dearmour. This style of breathwork creates space for that—supporting people in releasing trauma, stored stress, and emotional heaviness in a way that feels real, embodied, and lasting.

At its core, Somatic Breathwork combines intentional breathing with body-based awareness. It invites clients to tune into their internal landscape, helping the nervous system regulate, reset, and come back to a place of balance.

For many, it can feel psychedelic—without substances. There are moments of insight, emotional breakthroughs, even deep stillness. It’s not just about relaxing—it’s about remembering who you are underneath the tension, the patterns, the overthinking.

If there’s one modality I’ve seen change lives again and again, it’s this one.

1. Set the Space

• Lie down in a comfortable position

• Eyes closed or use an eye mask to go deeper inward

2. Ground the Body

• Begin with a few rounds of Perfect Breath (inhale and exhale through the nose, ~5.5s each) to settle the nervous system

3. Activate with Somatic Breath

Choose your gear based on the desired intensity:

• Gear 1: Fast, full inhale and exhale through the mouth

• Gear 2: Fast, full double inhale through the mouth, followed by one full exhale through the mouth

4. Follow the Cues

• There may be intentional breath holds (Kumbhaka) woven into the session—simply follow the guidance

• Allow your body to respond naturally; there’s no “right” way to release

Precautions

• If you are pregnant, have had recent surgery or injuries, or experience glaucoma, breathe through the nose and stay within your comfort zone

• Always listen to your body and pause if needed

What You Might Experience

• Somatic release: emotional expression, shaking, tears, laughter

• Muscle contractions or tetany: tingling, cramping, tightness in the hands or face (this is common and temporary)

• The body may unwind or de-armour as tension patterns begin to release—trust the process

Somatic Breathwork works by using conscious, rhythmic breathing patterns to influence the autonomic nervous system, shift brainwave states, and access stored emotional and somatic material in the body. While the technique stands on its own, its roots are influenced by pioneering breathwork modalities like Rebirthing and Holotropic Breathwork—both of which recognized the body’s innate intelligence in processing unresolved stress and trauma.

At its core, Somatic Breathwork uses fast, conscious breathing—through the mouth—to bypass the default mode network (DMN), which is the brain’s pattern recognition system often linked to self-judgment, ego narratives, and overthinking. As the breath intensifies, the DMN quiets, allowing unconscious material to surface. This is similar to what happens in psychedelic states and deep meditation.

Key Mechanisms at Work:

Altered Brainwave States

• As the breath deepens and speeds up, brainwaves begin to shift from beta (analytical) to alpha, theta, and even delta—states associated with deep relaxation, dream-like consciousness, and emotional integration.

Respiratory-Induced pH Shift

• Faster breathing temporarily lowers CO₂ levels, which increases blood alkalinity. This shift can cause physical sensations (like tingling or lightheadedness), which are part of the body’s natural response and help bring unconscious material to the surface.

Activation of the Limbic System

• The limbic brain, which governs emotion, memory, and survival responses, becomes more accessible during sessions. This is why people may experience emotional release, old memories, or insights—without needing to “figure it out” mentally.

Increased Heart Rate Variability (HRV) Post-Session

• While sessions may temporarily stimulate the sympathetic (fight/flight) response, the post-breathwork drop into parasympathetic recovery (rest/digest) is often profound. Regular practice improves HRV, emotional regulation, and nervous system flexibility.

Somatic Release and Neuroplasticity

• Conscious breath disrupts habitual holding patterns in the body. By bringing awareness to tension, restriction, or emotion stored in the tissues, breathwork creates space for somatic release—a form of bottom-up healing where the body “de-armours” and re-patterns itself. These releases, when integrated, support neuroplasticity—the brain’s ability to rewiree.

Influence of Holotropic & Rebirthing Breathwork

• Rebirthing Breathwork (developed by Leonard Orr) emphasized using connected breathing to access birth-related trauma and unconscious patterns.

• Holotropic Breathwork (developed by Stanislav and Christina Grof) combined accelerated breathing, evocative music, and bodywork to induce non-ordinary states of consciousness for deep emotional and spiritual healing.

• Somatic Breathwork draws from both—but grounds itself more in nervous system regulation, embodied awareness, and trauma-informed facilitation. It’s not about chasing catharsis. It’s about meeting the body where it’s at, honoring its pace, and trusting its wisdom to release, reset, and rewire.