Connected breathing is a technique that maximizes this power of breath. Breathing is more than just inhaling oxygen and exhaling carbon dioxide. It's a bridge between body and mind, between tension and relaxation, between unconscious and conscious. By consciously breathing without pauses between inhalation and exhalation, a flowing, circular breath is created. It's a technique that can deeply impact you both physically and mentally. It's also called connected breathing or circular breathing and is incorporated into various breathing methods, such as holotropic breathwork or rebirthing. But the essence remains the same: the breath is continuous, without interruption. This may seem simple, but it has a profound effect on both body and mind.
How does connected breathing work?
In a connected breathing exercise, you breathe in and out without pausing. The inhalation is active—you consciously fill your lungs, often deeply and completely. The exhalation is passive, without forcing, allowing your body to empty itself. This continuous flow of breath creates a natural energy movement in the body. The lack of a pause causes your nervous system to be thrown off its normal rhythm. Instead of the gentle cycle of inhaling, pausing, exhaling, and pausing again, a flowing wave of oxygen and energy is created. This can have several effects:
- Physical release: Tension that has built up in muscles can be released. This can cause tingling, warmth, or even mild muscle twitching.
- Emotional release: Stored emotions can surface. This can evoke feelings of joy, sadness, or relief.
- Mental clarity: The steady rhythm of breathing invites the mind to become still. Thoughts fade away, and a deeper sense of calm emerges.
The connection between breath and emotions
One of the unique aspects is the direct influence on your emotions. As the breath flows without interruption, stored feelings can surface. These can be old tensions, but also emotions you didn't know were stuck. By simply continuing to breathe without pausing, you give these feelings space to flow and eventually soften. Instead of suppressing emotions, you learn to feel them and release them—without judgment.
What are the benefits of connected breathing?
Connected breathing can have profound healing effects. By bringing the body and mind into a different state in a controlled way, space is created for processing and recovery. Some benefits include:
- Deep relaxation: tension in the body and suppressed emotions are given space to release.
- Improved breathing capacity: Your lungs are trained to breathe fully, which improves your daily breathing pattern.
- More energy: the increased oxygen intake stimulates your system and gives your body new vitality.
- Mental clarity: The repetitive breathing helps to let go of thoughts and deepen your focus.
Who is Connected Breathing suitable for?
Connected breathing can be valuable for anyone seeking deep relaxation, emotional processing, or inner clarity. However, because the technique can be intense, it's important to know if it's right for you. This technique should be avoided by people with heart problems, serious mental health conditions, epilepsy, high blood pressure, or during pregnancy. If in doubt, it's always wise to consult a doctor or qualified breathwork coach first.
How do you practice connected breathing?
If you want to experiment yourself, it's best to build this up slowly:
- Lie comfortably on your back with your knees bent and your hands on your stomach.
- Begin by breathing in calmly through your nose, allowing your belly to fill.
- Let the exhalation flow gently and without force through your mouth.
- As soon as the exhalation ends, immediately begin inhaling again.
- Continue breathing in a fluid rhythm – without pausing, without interruption.
- Maintain this pattern for about five to ten minutes.
At first, it might feel strange to breathe without pause, but over time, you'll notice your body falling into its own rhythm. It can be helpful to have soft music playing in the background, or to guide yourself with a calm inner voice that reminds you to let your breath flow freely.
Connected Breathing: A Journey Within
Connected breathing isn't a technique to be done "right," but to be experienced. It's not about control, but about letting go. Through the continuous flow of breath, you give your body and mind the opportunity to step out of old patterns—patterns of tension, suppression, or shallow breathing. It can be powerful, sometimes intense, but always healing. And the beauty is that it's always with you—the breath as a gateway to yourself.
Know what you are doing
The information on this website, including texts on breathing, yoga, meditation, and relaxation, is for informational purposes only. While we strive to provide accurate and helpful information, the content is not a substitute for professional medical advice, diagnosis, or treatment.
Before making any major lifestyle changes, such as starting intensive breathing techniques, yoga practices, or other forms of self-care, we recommend seeking professional advice from a physician, certified yoga teacher, or breathwork coach.
Yogi Essentials cannot be held liable for any damage, injuries, or discomfort resulting from following the information on this website. Use the information consciously and always take responsibility for your own health and well-being.