Breathwork may have an unusually strong effect on the brain: in a small German study, 30 experienced practitioners saw blood flow across the brain’s grey matter fall by about 45% while they did intense, fast breathing inside an MRI scanner. They also reported deep altered states that researchers compared to a moderate-to-high dose of LSD or psilocybin. The result is preliminary, and it is not a reason to try this at home. Here is what the study found, what it did not, and calmer ways to use your breath. This is general information, not medical advice.
What the breathwork brain study found
The work was presented at the ECNP Congress in Munich, and News-Medical summarized the press release on Oct. 11, 2026. The lead researcher is Dr Christian Schmitz of the Central Institute of Mental Health in Mannheim, Germany. Hana Adolphi is a co-coordinator.
Thirty healthy, experienced breathwork practitioners did high-ventilation breathwork while being scanned. That means deep, fast breathing, far beyond how you breathe at rest.
The headline number: global grey-matter cerebral blood flow fell by about 45% on average, from 16.24 to 9.81 ml/100g/min. Grey matter is the brain tissue packed with nerve cell bodies, and cerebral blood flow is how much blood reaches it each minute.
Why breathwork felt like a psychedelic trip
Participants reported strong altered states of consciousness. The most common was an “oceanic” state, a sense of deep connection with the world around you.
The researchers compared the intensity to a moderate-to-high dose of LSD or psilocybin, though with less pronounced visual effects. That comparison is the researchers’ own framing of what participants described. It does not mean the two experiences are the same.
The link between experience and brain activity was notable. Stronger altered states went with bigger changes in the default mode network, a set of brain regions linked to self-reflection and the sense of “me.”
Is less blood flow the whole story?
Not according to the team. They argue that changes in neural communication, not reduced blood flow alone, may be key to what people felt.
That is a hypothesis, not a finding. Breathing fast lowers carbon dioxide in the blood, and that is a well-established way to narrow blood vessels in the brain. But the press release summary does not say how the researchers separated that effect from changes in how brain regions talk to each other.
In other words, the study shows two things happened together. It does not show which one caused the experience.
Think of it this way. If you hold your breath or breathe very fast, your body changes in many ways at once. A scan taken during that time will show several changes together, and sorting out which one matters takes careful follow-up work. That work has not been reported yet.
What experts said about the breathwork findings
Adolphi framed the practice as a research tool: “Breathwork is a legal, inexpensive and non-pharmacological intervention that may provide a valuable tool for studying altered states of consciousness.”
She was also direct about the limits: “Nevertheless, this was a relatively small study, and the findings should be considered preliminary.”
Prof David Nutt of Imperial College London, who was not involved, said: “Breathwork is a non-pharmacological bridge to our research into psychedelics.” His point is that scientists who study psychedelic drugs may be able to study similar states without giving a drug.
Independent commentator Dr Guy Fincham was more cautious. He said the study was uncontrolled and used experienced practitioners, and that a randomised-controlled study in breathwork-naive participants is needed.
What we still do not know
The summary leaves out several details that matter when judging a study:
- Protocol length: how long each person did the breathing was not reported.
- Statistics: no statistical details were given beyond the average blood-flow change.
- Control group: none was reported, so there is nothing to compare the scans against.
- Demographics: age, sex and years of practice were not reported.
- Beginners: everyone was experienced, so we cannot say what novices would feel.
We also do not know whether any of this translates into a health benefit. The study measured brain activity and experience during the session. It did not test mood, anxiety, sleep or any long-term outcome.
How to read a small, uncontrolled study
A study with 30 people and no comparison group is a starting point. It can suggest ideas worth testing, but it cannot tell us how often the result would show up in the wider public, or whether something else explains it.
Experienced practitioners are also a special group. They know what to expect, they have practiced the technique, and they may respond differently from someone trying it for the first time. That is exactly why Fincham asked for a trial in people new to breathwork.
The good news is that the researchers themselves call the findings preliminary. That honesty is a sign of how the science is meant to work: a first signal, then a better-designed test.
Breathwork safety: who should skip intense sessions
Intense, hyperventilation-style breathwork can cause dizziness, tingling in the hands and face, and fainting. That is well-established general background, and it is the reason the study used experienced practitioners in a supervised scanner setting.
As general safety guidance, not a complete list:
- Do not do intense breathwork alone.
- Never do it in water, such as a bath, pool or hot tub.
- Never do it while driving or standing somewhere you could fall.
- Talk to a clinician first if you have a seizure disorder, a heart condition, are pregnant, or have panic disorder.
If you feel lightheaded or numb, stop and return to normal breathing. Sit or lie down until the feeling passes.
Gentler breathwork options to try instead
None of the practices below were tested in this study. They are general wellness habits that are slower and much lower risk than the intense style the researchers scanned.
Slow diaphragmatic breathing
Sit comfortably, place a hand on your belly, and breathe in through your nose so the belly rises. Exhale slowly through pursed lips. Try two to five minutes.
Paced breathing at 4 to 6 breaths per minute
This works out to roughly a 5-second inhale and a 5-to-6-second exhale. It is a commonly used pace in relaxation training. Keep it easy and never strain.
Box breathing
Inhale for four counts, hold for four, exhale for four, hold for four. If holding feels uncomfortable, skip the holds and just breathe slowly.
For a plain-language overview of stress and coping, the National Institute of Mental Health is a reliable starting point.
How breathwork fits with sleep, stress and connection
Slow breathing is a low-cost habit, and it sits alongside bigger levers we have covered. Our look at sleep and longevity shows how much a consistent bedtime routine matters, and a calm breathing minute is an easy part of that routine.
Small changes can add up, too. A separate study linked 11 extra minutes of sleep to lower heart risk. And if stress feels tied to isolation, see our report on loneliness and health.
These links are about healthy habits in general. The breathwork study did not test any of them.
The takeaway on breathwork
This is an interesting early look at how a free, legal practice can change brain activity and experience. It is not proof that breathwork treats anything, and it is not an invitation to hyperventilate on your own.
Here is what to do with it:
- Treat the 45% figure as a lab finding in 30 experienced people, not a guarantee for anyone else.
- Skip intense sessions unless a trained, qualified facilitator is present and your doctor agrees.
- Try five minutes of slow, easy breathing tonight if you want a safe place to start.
- Watch for a randomised trial in beginners, which is what experts say is needed next.
Breathwork research is young. Until larger, controlled studies arrive, keep your practice gentle and your expectations modest. If you have a medical condition, check with your clinician first.
