What are breath holds in breathwork?
A breath hold is a pause in the breath, held after an inhale or after an exhale. In my sessions, the holds create space within the breathwork: room to feel what's there, and to connect with the emotions and parts that come up. They're guided, and you can always stop.
What is a breath hold?
In most breathwork, you're breathing in and out. In a breath hold, you pause. That can be after an inhale, with the breath held in, or after an exhale, with the lungs emptied. In my sessions we do both.
A session moves between rhythmic breathing, set to music, and breath holds. The rhythmic breathing brings your attention into the body. The holds are the pauses in between.
Why use breath holds?
The holds create space. When the breathing pauses, there's room to notice what's there, and that's where many people begin to feel the emotions that have been sitting underneath the surface.
That space is also where I guide you to connect with the parts of you we talked about at the start of the session. I invite them into the space so you can be with them and understand them, instead of pushing them away. If you'd like to know more about parts, I explain the model in what is IFS-informed breathwork.
A breath hold isn't a test of endurance, and there's nothing to win. It's a way of making room.
A breath hold isn't a test of endurance, and there's nothing to win. It's a way of making room.
How long do the holds last?
A hold can last up to three or four minutes. To make a hold longer, we take small sips of air, exhale fully again, and keep holding. That lets the pause stretch out without you having to force it.
You're guided into and out of every hold. You don't need any experience of breathwork, and you don't need to prepare anything to say.
What might I feel?
Every session is different, and there's no right way for it to go. People often notice:
- Tingling sensations in the body.
- Emotion coming up. That can be tears, and it can just as easily be positive: warmth, ease or joy.
- Tension in the body, and then a sense of release.
- Shaking.
- Visions. Some people see images or scenes.
During a hold you may also notice a strong urge to breathe. That's an ordinary part of pausing the breath, and it's one reason the holds are guided.
What if I want to stop?
That's fine. You can always stop, and there is nothing wrong with ending a hold, or a session, in the middle.
Often it's a sign that a part of you is overwhelmed, or needs more connection or understanding before it can continue. So if you stop, we don't rush past it. We spend time understanding the part that felt the need to, and what it needs.
How do I prepare?
- Find somewhere private where you won't be interrupted.
- Most people lie down, but you can sit if you prefer. Choose a position where you can't fall over.
- Use headphones if you can. Music is part of every session.
- Have water nearby, and eat lightly beforehand.
There's a full walk-through in what to expect in an online breathwork session. Every session is held online, one to one.
Who should check with a doctor first
Breath holds are more demanding than ordinary breathing, so please speak to your doctor first if you are pregnant, have a cardiovascular condition or a breathing condition such as asthma, have had recent surgery, or have a history of severe psychiatric difficulty. If breathwork isn't right for you at this time, I'll tell you.
This work is IFS-informed coaching and breathwork, not therapy. I'm not a licensed clinician, and it isn't a substitute for therapy or medical care.
Questions people ask
What is a breath hold in breathwork?
A pause in the breath, held after an inhale or after an exhale. In my sessions, the breathwork moves between rhythmic breathing, set to music, and breath holds.
Why are breath holds used?
The holds create space within the breathwork. In that space, you can feel what's there and connect with the emotions and parts that come up, so you can be with them and understand them.
How long do the holds last?
A hold can last up to three or four minutes. To make it longer, we take small sips of air, exhale fully again, and keep holding. Holds happen after both the inhale and the exhale.
What if I want to stop during a hold?
That's fine. You're guided into and out of each hold, and you can always stop. There's nothing wrong with ending a hold or a session in the middle. It's often a sign that a part of you is overwhelmed or needs more connection or understanding before it can continue.
Do I need experience to do breath holds?
No. You don't need any experience of breathwork, and you don't need to prepare anything to say. The session is guided by your own words and your breath.
Who should check with a doctor before trying breathwork with breath holds?
Anyone who is pregnant, has a cardiovascular condition or a breathing condition such as asthma, has had recent surgery, or has a history of severe psychiatric difficulty should speak to their doctor first. If breathwork isn't right for you at this time, I'll say so.
Ready to try it, or want to talk first?
A private session is the simplest way in. If you'd like to talk it through first, that call is free.