Breathwork & Your Hormones
By Kavita Golia - Embodiment, Breath & Psychedelic Integration Coach
“I just want to speak out more” was the response I gave on the first day of my breathwork training. This is the intention I had for my initial breathwork facilitator training, and I believed that with all the ‘work’ I had done on myself, this felt like a fitting objective as I had nothing major to heal. I sure was in for a surprise. This training focused on conscious connected breathwork, an active practice that involves deep, rhythmic breathing patterns.
During a typical session of conscious connected breathwork, participants lie down in a comfortable position and focus on breathing deeply and continuously, without pausing between inhales and exhales. This pattern of breathing is often referred to as circular or connected breathing. Once I began to breathe in this way, the memories that came up were events that I thought I had healed from, I quickly learnt that they were pushed down, and this style of breathing brought it all to the surface. This shocked me and simultaneously opened my eyes to the deep connection between our breath and our state. Not all breathwork induces huge emotional release, tears or powerful experiences and I feel that it is important to reiterate this. The shifting of emotions can be a slow burner, and everyone is unique in what feels good for them.
Breathwork practices have gained attention in recent years for their potential effects on various psychological processes, emotional release, and nervous system regulation. A great analogy is to think of the breath as the accelerator and brakes of the nervous system much like how a car's gas pedal and brakes control its speed. When you take slow, deep breaths, it’s akin to gently pressing on the brakes of the nervous system. This action activates the parasympathetic nervous system, which is responsible for promoting relaxation, reduced heart rate, and calming of the mind. By learning to use your breath, you can learn to control your internal state.
A growing area of interest is the link between the breath and hormonal regulation. At present research is limited compared to more established fields but the findings are encouraging.
Reproductive hormones – A study published in the "Journal of Women's Health & Gender-Based Medicine" caught attention by reporting changes in reproductive hormones oestrogen and testosterone levels in women who participated in a yoga intervention that included breathwork components. This hints at the potential for breathwork to influence hormonal regulation.
Stress hormone (cortisol) research published in the journal "Evidence-Based Complementary and Alternative Medicine" investigated the impact of Sudarshan Kriya Yoga, a form of controlled breathing, on cortisol levels. The study found that participants who practiced Sudarshan Kriya Yoga experienced decreased cortisol levels and demonstrated improved resilience to stress. Deep breathing techniques, such as diaphragmatic breathing and slow-paced breathing, have been shown to reduce cortisol levels and trigger relaxation responses in the body.
Melatonin – Sleep is certainly another area that is getting a lot of attention in relation to wellbeing and performance. Melatonin regulates the sleep-wake cycle, and it is partly influenced by relaxation. By using breathing techniques that promote relaxation and melatonin support may be indirectly supported. This is also a great way to hack jetlag by using breath to downregulate the nervous system to sleep or upregulate to wake up.
Oxytocin - ‘aka the love hormone’ - You know that warm, fuzzy feeling you get when you hug someone you care about? That is oxytocin at work, it is all about social bonding, trust, and the feel-good factor. Breathing techniques, such as slow, deep breathing and mindful breathing, are associated with increased feelings of connection, empathy, and relaxation, which are mediated in part by oxytocin. A great way to connect with a partner is through synchronising the rhythm and flow of the breath. This is a powerful way of feeling intimacy with another person.
Growth hormone – This hormone plays a role in growth, metabolism, and tissue repair. Some studies have suggested that relaxation techniques, including breathwork, can stimulate the release of growth hormone.
These studies have provided promising evidence suggesting that breathwork practices can influence hormonal regulation. I am a bit of a science geek and I love to find scientific backup for these practices, but anecdotal evidence is strong, and I have experienced firsthand how breathing practices have helped myself and my clients significantly. You may have noticed by now that the common denominator here is slow breathing practices, there is a universal connection between accessing the parasympathetic relaxed states and the possible regulation of a range of hormones.
There are a few ways in which you can practice slow breathing that calms the nervous system. Here are some popular techniques.
Diaphragmatic breathing or belly breathing
Find a comfortable, quiet place to sit or lie down.
Place one hand on your chest and the other on your abdomen.
Inhale deeply through your nose, feeling your abdomen rise.
Exhale slowly through your mouth, feeling your abdomen fall.
Repeat for several minutes, focusing on the rhythm of your breath.
Box Breathing Method:
Inhale deeply for a count of four.
Hold your breath for a count of four.
Exhale slowly for a count of four.
Hold your breath for a count of four.
Repeat the cycle for several minutes, maintaining a steady pace.
Progressive Muscle Relaxation with Breathing:
This combines slow breathing with progressive muscle relaxation.
Start with diaphragmatic breathing.
As you inhale, tense a specific muscle group (e.g., shoulders, arms) for a few seconds.
Exhale slowly while releasing the tension in that muscle group.
Repeat for different muscle groups, working your way through the body.
Guided Imagery Breathing Exercise:
Incorporate visualisation techniques into slow breathing for enhanced relaxation
Close your eyes and imagine a peaceful scene (e.g., a serene beach or a tranquil forest).
Sync your breath with the imagery: inhale as you visualise waves rolling in, exhale as they recede.
Focus on the sensory details of your imagined environment to deepen relaxation.
A great way to incorporate breathing practices into your daily routine is to practice through moments of stress and anxiety, using breathing reminders (e.g alarms or smartphone apps) to maintain consistency, and setting aside some time, even if it is five minutes for relaxation exercises. We are all unique, find a practice that works well for you. Here’s to a regulated nervous system and happy hormones!
ABOUT THE AUTHOR:
Kavita Golia
Embodiment, Breath & Psychedelic Integration Coach
Kavita is an embodiment, breath, psychedelic integration coach, and podcast host. After experiencing addictive patterns, binge eating disorder, alopecia, and self sabotaging behaviours Kavita began her journey of self inquiry and healing 9 years ago. After certifying in a number of yoga styles, breathwork, embodiment coaching, transformational coaching and Gabor Mate's method of Compassionate Inquiry she now blends these tools to help people to live a truly aligned life of freedom and health through connecting to the deep knowledge of their bodies. After researching psilocybin for her MSc thesis, Kavita also supports individuals through psychedelic integration.
Kavita has been featured in Women's health, and has run workshops and talks for Wilderness festival, Soul Circus Festival, Mind, Body, Spirit, Anjunadeep, PRS for Music, Selfridges, Soho House Group, and Killing Kittens
Website: https://www.kavitagolia.com/