Conscious Connected Breathing — Is It Worth the Hype? Science Says…

If you’ve been scrolling through wellness trends lately, you’ve probably seen breathwork popping up everywhere—from Instagram reels to retreat centres.

But let’s pause for a moment: is Conscious Connected Breathing (CCB) really as powerful as people claim or is it just another wellness buzzword? The answer might surprise you.

Also known as Conscious Connected Breathwork when practised in a guided setting, CCB is a simple yet intentional breathing technique with profound effects on the mind, body and sense of self.

Breathwork: More Than a Trend

At first glance, breathwork might seem like just a way to relax. But it’s far more than that! CCB is a type of circular breathwork, where the inhale and exhale are connected in a continuous, flowing rhythm, often faster and deeper than your everyday breathing. This practice is often accompanied by evocative music and guided facilitation, creating a supportive, immersive environment.

Recent research highlights why this is so important. Havenith et al. (2025) studied the physiological and psychological effects of circular breathwork—including CCB and holotropic breathwork—and discovered that deliberate, sustained breathing reduces CO2 saturation in the blood, a change strongly correlated with the onset of altered states of consciousness (ASCs).

These states aren’t just “trippy” experiences—they resemble the types of shifts seen in psychedelic therapy, including ego dissolution, heightened self-awareness and deep emotional processing. Participants reported not only a sense of emotional release but also improved well-being and reduced depressive symptoms.

In other words, your breath is capable of gently nudging your brain into states that can transform your mental and emotional landscape—all naturally, without drugs or medical interventions.

What Happens in Your Brain During CCB

The science behind CCB is fascinating. Bahi et al. (2024) conducted a study with healthy adults and discovered that CCB sessions changed both mood and brain activity. EEG recordings showed decreases in negative emotions like anger, tension, confusion and depression, alongside increased self-esteem.

Interestingly, participants also exhibited increased gamma brainwave activity—linked to heightened consciousness, learning and emotional integration.

The study also used the 11-Dimension Altered States of Consciousness (11D-ASC) scale to measure experiences during CCB.

The results?

Participants reported experiences remarkably similar to those observed in medium to high doses of psilocybin, including mystical-type experiences and a profound sense of reconnection to self.

So, what does this mean for you in everyday life? Simply put: by practicing CCB, you’re engaging a neurophysiological shift that promotes emotional release, mental clarity and self-awareness.

Breathwork for Anxiety, Stress and Mental Health

One of the most exciting aspects of CCB is its potential for mental health support. Unlike medications or more invasive therapies, breathwork is accessible, non-pharmacological and low-cost, yet backed by scientific evidence.

Research shows that regulating your breath can reduce anxiety and stress. Young, Cashwell and Giordano (2010) highlight that breathwork encourages emotional processing, mindfulness and self-regulation.

More recently, meta-analyses confirm that both slow and fast-paced breathwork can lower stress and improve mood, making it a versatile tool for anyone looking to manage their mental well-being.

The physiological changes are also key: deliberate breathing alters CO2 and oxygen levels in the blood, shifts pH and affects cortical activity—all of which can promote relaxation, reduce anxiety and enhance cognitive functioning.

Combined with the emotional safety of a guided session, this creates an environment where the mind can process difficult emotions and let go of mental clutter.

Why CCB Feels So Transformative

Beyond the science, there’s a reason so many people describe CCB as life-changing. The experience often feels immersive and communal, amplified by evocative music, guided facilitation and sometimes the gentle support of touch or shared reflection. This environment encourages participants to drop defences, explore emotions safely and reconnect to their inner world.

Havenith et al. (2025) found that these elements—the music, facilitator support and communal presence—interact with the physiological effects of breathwork to amplify its impact. The result isn’t just relaxation; it’s a profound sense of emotional clarity, self-connection and mental reset.

Many participants report that after a session, they feel lighter, calmer, and more present—often with insights or emotional releases that can take months of traditional therapy to achieve.

CCB vs. Psychedelics: A Non-Pharmacological Alternative

One of the most striking findings from the research is how CCB-induced altered states of consciousness resemble those experienced in psychedelic therapy.

While psychedelics can produce profound psychological breakthroughs, access is limited due to legal, medical and financial constraints. CCB, on the other hand, provides a safe and accessible pathway to similar experiences.

By altering your CO2 saturation and brain activity, CCB can induce experiences of ego dissolution, heightened introspection and emotional processing. These states are believed to support mental health, resilience and personal growth—without the risks associated with drug-based interventions.

How to Get Started with CCB

If you’re intrigued and want to try it for yourself, here are a few tips:

1. Find a qualified facilitator – CCB is most effective in guided sessions where safety and support are ensured.

2. Start slow – Your first session might feel intense; allow yourself to ease into the practice.

3. Commit to a regular practice – Even one session a week can create meaningful changes in mood and self-awareness.

4. Reflect after the session – Journaling or mindful reflection helps integrate the experience.

The Bottom Line

Conscious Connected Breathwork isn’t just a wellness trend. It’s a science-backed, transformative practice capable of:

• Reducing anxiety, depression, and stress

• Enhancing mood and self-esteem

• Inducing altered states of consciousness similar to those in psychedelic therapy

• Reconnecting you to yourself and your emotions

• Shifting brain activity to support cognitive and emotional processing

  
  

The research is clear: your breath is more than a physiological necessity—it’s a powerful tool for mental health, emotional resilience and personal growth. Whether you’re curious, stressed or seeking deeper self-connection, CCB offers a practical, evidence-based way to tap into the transformative power of your own breath.

So yes—Conscious Connected Breathwork is worth the hype. All it takes is a few intentional breaths to start feeling the difference.

References:

Bahi, C., Irrmischer, M., Franken, K., Fejer, G., Schlenker, A., Deijen, J. B., & Engelbregt, H. (2024). Effects of conscious connected breathing on cortical brain activity, mood and state of consciousness in healthy adults. Current Psychology, 43, 10578–10589. https://doi.org/10.1007/s12144-023-05119-6

Havenith, M. N., Leidenberger, M., Brasanac, J., Corvacho, M., Figueiredo, I. C., Schwarz, L., Uthaug, M., Rakusa, S., Bernardic, M., Vasquez-Mock, L., Pérez Rosal, S., Carhart-Harris, R., Gold, S. M., & Jungaberle, H. (2025). Decreased CO2 saturation during circular breathwork supports emergence of altered states of consciousness. Communications Psychology, 3, 59. https://doi.org/10.1038/s44271-025-00247-0

Young, J. S., Cashwell, C. S., & Giordano, A. L. (2010). Breathwork as a therapeutic modality: An overview for counselors. Counseling and Values, 55(1), 113–125.