Breathwork Fundamentals Part IV: Breath Holds
In this four-part series, we’ll dive into the fundamental variables across all breathwork styles. When combined and altered, these variables create a specific desired outcome.
In our final installment, let’s explore the use of breath holds.
Why do we hold our breath?
We hold our breath for a variety of reasons, whether we’re conscious of it or not. From protective instinct and responding to various emotional states, here are a few reasons and contexts in which we practice breath-holds:
Conscious Control: We may choose to hold our breath intentionally, such as when we're swimming underwater, concentrating on a task, or regulating our nervous system with breath regulation techniques. In these situations, breath-holding allows us to conserve oxygen and maintain control over our breathing patterns.
Protective Reflexes: Certain situations trigger reflexive breath-holding responses as a protective mechanism. For example, we may hold our breath momentarily when we're startled, experiencing pain, or anticipating a potential threat. This reflexive breath-holding response is thought to be mediated by the autonomic nervous system and helps prepare the body to respond to perceived danger.
Physiological Adaptations: Breath-holding can also occur as a physiological adaptation to changes in oxygen or carbon dioxide levels in the body. For example, during breath-holding exercises or activities like breath-hold diving, the body responds to decreased oxygen levels and increased carbon dioxide levels by temporarily suspending breathing. This allows the body to conserve oxygen and adapt to the altered conditions.
Emotional States: Emotional states such as anxiety, fear, or excitement can also influence our breathing patterns, leading to instances of breath-holding. For example, when we're anxious or stressed, we may inadvertently hold our breath or breathe shallowly, which can contribute to feelings of tension or discomfort.
While breath-holding can be beneficial in certain situations, it's important to practice it safely and be mindful of any potential risks, particularly when breath-holding for extended periods, while in bodies of water, or in challenging environments.
How are breath holds used in Somatic Breathwork?
Breath holds are intentionally programmed during a session to not only give moments of pause or reprieve from the active breathing process, but also to rebalance CO2 levels in the body. This is a process known as the Bohr effect, which describes the relationship between carbon dioxide (CO2) levels and the affinity of hemoglobin for oxygen in the blood. Put simply, it helps describe our red blood cells’ adaptability to changes in their environment, and how well hemoglobin (as the delivery vehicle) can transport oxygen to the tissues that need it the most.
When you hold your breath, CO2 begins to accumulate in the bloodstream because it’s not being exhaled. This increase in CO2 lowers blood pH, which in turn causes hemoglobin to release more oxygen to the tissues, making oxygen more readily available to cells for metabolic processes. This rebalancing of CO2 levels helps restore a more optimal pH blood balance in the body and alleviate symptoms associated with tetany (aka lobster claws, and the tingling/numbing/muscle twitching symptoms associated with decreased levels of CO2 in the body).
