Holotropic Breathwork has a way of pulling people in. Some hear “breathing technique” and assume it is a more intense version of deep breathing. Others hear stories about emotional catharsis and non-ordinary states and wonder whether it is powerful, risky, or both. Both reactions make sense. Holotropic Breathwork sits in a different lane from the gentle breathing practices people often use for stress, focus, or sleep. It was intentionally developed as a method of deep self-exploration, and...

Breathwork before a cold plunge can help you arrive calmer, but the type matters. I recommend a few minutes of easy, steady breathing before you enter. I do not recommend rapid breathing, deliberate hyperventilation, or breath retention immediately before getting into cold water. The cold will change your breathing whether you planned for it or not. That first contact often brings a sharp inhale, a racing heart, and several quick breaths. You may feel composed while standing beside the tub,...

Breathwork can support the parasympathetic nervous system by slowing respiration and changing the rhythm between breathing and heart rate. Gentle, low-effort breathing often helps the body move toward recovery, but no technique flips the nervous system into a perfectly calm state on command. You have probably heard the parasympathetic nervous system called the “rest and digest” system. That description is useful, but people sometimes turn it into a switch they believe they can activate with...