Why breathwork isn’t “one size fits all”

For Counsellors and Psychotherapists who want to use breathwork with their clients, there’s a lot of information available online. It’s easy to search for "breathwork for anxiety" and find various suggestions regarding which breathing techniques to use. While it is great that this information is readily accessible, how can you determine which techniques are suitable for your clients?

How techniques like the 4:7:8 breath can make anxiety worse

One recommendation that frequently appears in searches is the 4:7:8 breath. It is popular and many individuals find it beneficial. This technique involves inhaling for 4 counts, holding the breath for 7 counts, and exhaling for 8 counts. It can be very calming and helpful in alleviating anxiety and stress. However, some clients report that it makes them feel more stressed or anxious. My experience is that this is usually related to their breathing rate.

Why the breathing rate matters when choosing breathwork

The breathing rate (or respiratory rate) refers to the number of times a person breathes in and out per minute. The average normal rate while at rest is 10 to 14 breaths per minute, depending on the medical textbook referenced. Clients who are anxious or panicky often have a breathing rate that is higher than normal. For example, it could be 24 breaths per minute instead of 10 to 14.

Performing the 4:7:8 breath with counts of approximately one second means that one complete breath lasts 19 seconds, corresponding to a breathing rate of about 3 breaths per minute.

For someone accustomed to taking 24 breaths per minute, suddenly reducing this rate to 3 could be quite challenging. This abrupt decrease may lead to breathlessness, chest tightness, and feelings of increased stress, which is not what we want when that person is already struggling with anxiety!

Therefore, if an individual has a high resting breathing rate, they may find it difficult to practice the 4:7:8 breath. It may even lead them to dismiss breathwork altogether, concluding that they “can’t do it” and that it “only makes them feel worse.” Although it is a valuable technique that helps many people, it is not suitable for everyone.

What type of breathwork is helpful if someone has a high breathing rate?

So, what type of breathwork would be appropriate for these clients? Breathwork that allows a gradual reduction in breathing rate would be a better option for them. This would make the breathwork more viable for your client, enabling them to gradually reduce their breathing rate over time and benefit from its calming effects.

Would you like to know more?

It can be challenging trying to sort through all the information that is available online about breathwork. Reading conflicting advice and coming across many different breathwork and pranayama techniques. If you are a Counsellor or Psychotherapist who wants the core knowledge and skills to provide breathwork in your practice, I can help.

I’m dual-qualified as both a Counsellor and a Respiratory (breathing) Physiotherapist. I’m also a certified Breathwork and Pranayama teacher. My Breathing for Calm course is a 2-day breathwork training that is specifically designed for Counsellors and Psychotherapists. It provides you with the skills and knowledge to provide effective calming breathwork, that is safe and tailored to your clients needs. Please click here to find out more.