Breathwork Journeys
As you breathe with intention and rhythm, you open up to the potential to:
Ease Anxiety
Bring a sense of peace
Anxiety lives both in the mind and the body. It begins with overactive stress circuits that quicken the heart and shorten the breath.
Slow, rhythmic breathing brings the system back into balance. Each full inhale awakens the body; each long exhale releases tension. With time, this rhythm teaches the brain to return to calm more easily, to respond instead of react.
Relieve Depression
Bring Back Presence
Depression often feels like stillness that drains energy and focus. When breathing becomes rhythmic and sound adds gentle stimulation, the nervous system begins to recover. Energy rises, attention returns, and the body starts to re-engage with life. Through consistent rhythm, the mind finds direction again. Change builds gradually, as the breath reminds the body it is ready to feel.
Manage ADHD
Improve Focus
Restlessness and racing thoughts are signs of an overactive system.Breath brings order where energy disperses. As breathing finds rhythm, the mind begins to align with it. Each cycle organizes attention and anchors awareness in the present. Over time, this practice builds a reliable center, a rhythm that gathers your energy, and holds you there, awake and clear.
- It involves inhaling, holding, exhaling, and holding again for a count of four, calming the mind and body. Regular practice can reduce your stress, enhance your relaxation skills, and improve your HRV, which is crucial for overall health. Feel free to incorporate this practice into your daily routine to balance and ground yourself.
- Soma Breath 21-day Awakening course
The session involves Intermittent Hypoxic Training (IHT) for healing and regeneration with brief low-oxygen intervals. It also uncovers subconscious beliefs, and empowers you as you breathe to the sound of the music. Sit comfortably, breathe in through your nose, and follow the guidance. During breath holds, exhale, hold, then inhale and hold again. Perform this practice for 7 days. - Soma Breath 21-day Awakening course
This 40 minute session includes four rounds of balanced breathing. It focuses on improving Heart Rate Variability (HRV) and creates a positive feedback loop between the heart and brain. It helps you connect with your subconscious mind on a deeper level and rewrite its programs with positive affirmations. Perform this practice for 7 days after you finish phase one. - Soma Breath 21-day Awakening course
In this 60-minute session we awaken our inner SOMA, reaching deep into our core selves. We hold our breath longer and go beyond our limits. This practice encourages openness on all levels - mental, emotional and physical. Be receptive to whatever experiences come your way. Perform this practice for 7 days after you finish phase two. - It involves inhaling for 4 counts and chanting each of the 3 sounds for 4 counts, repeating 108 times. This practice aligns with Indian musical traditions, representing creation, preservation, and liberation, activating the 3 primary body regions - abdomen, heart, and brain. Regular chanting brings you a sense of clarity and inner peace.
- This session is a progressive breathwork workout that begins with slow breathing with extended exhalations to prepare the body. The practice then moves into 2:2 rhythmic breathing, after which the pace doubles and then doubles again. Breath holds are included between rounds and at the end of the session to intensify and balance the practice. This breath pattern can produce strong physical and psychological effects. Extra caution is advised. Practice only in a safe, comfortable position. If you are new, practice with an instructor. If you are experienced, please proceed with care.
- This session is a balanced breathwork workout designed to bring attention back to a clear, grounded state. It begins with a meditative introduction to settle the body and awareness. The practice then moves into 4:4 rhythmic breathing, followed by 2:2 breathing, and a shamanic-style “in–in–out” breathing pattern. Breath holds are placed between rounds, and the session concludes with a meditative outro to allow the system to settle and the effects to stabilize. This breath pattern may lead to noticeable physical and psychological responses. Please practice with awareness and care.
VIE · Barcelona · 2024
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Breathwork FAQs
What is breathwork and how does it work?
Breathwork is the conscious use of breathing patterns to influence body and mind. By adjusting rhythm and depth, the breath shifts how we feel and function.
Different approaches bring different effects: balanced breathing improves focus, longer exhales encourage rest, faster cycles increase activation, and breath holds develop resilience and may open a new perspective.
At Sonic Spheres, breath is paired with sound because rhythm and vibration affect the nervous system. Together they regulate breathing and make each session more effective.
What are the main benefits of breathwork?
Breathwork can raise energy, ease tension, improve focus, and bring attention into the present. With regular practice, it stabilizes emotions and helps adapt to different situations.
It can also serve as a doorway into meditation. By slowing down and observing the breath, we gain space to notice thought patterns. This creates less reactivity and more freedom in choosing where the mind goes next.
Rhythm and tone interact with heart rhythm, brain, and the nervous system. Music also engages emotion, so each session carries more depth and meaning.
How is breathwork different from meditation or normal breathing exercises?
Breathing exercises often train a single skill, like holding the breath or slowing the exhale. Breathwork uses structured patterns that influence both body and mind— changing heart rhythm, oxygen and carbon dioxide balance, and activating the vagus nerve.
Meditation works mainly through stillness and observation, while breathwork often creates quicker shifts in physiology. Many find that breathwork opens the way for meditation, making it easier to rest afterward.
Can beginners do breathwork, or do you need experience?
Breathwork can be practiced at any level. Slow, rhythmic breathing is safe for everyone because it balances carbon dioxide (CO2) and oxygen (O2), lowers stress signals, and activates the relaxation response. These patterns can be done independently, as long as you stay attentive to sensations and pause when needed.
Faster breathing patterns or prolonged breath holds place greater demand on the body. They change CO2 and O2 levels more quickly and can trigger strong physical or emotional responses. For beginners, these are best practiced with an instructor.
How often should you practice breathwork for best results?
A daily practice is recommended. Returning to breath at the same time each day creates lasting shifts in awareness and well-being.
Breathwork done only occasionally can still bring value. Even a few minutes can change mood and focus. Yet daily rhythm is what turns experience into long-term transformation and lasting benefits.
Regular practice also trains the nervous system. Slow breathing improves heart rate variability (HRV), a marker of balance and resilience, while rhythmic sessions can balance stress and recovery more effectively over time.
Is breathwork safe, and who should avoid it?
Slow and rhythmic breathing is safe for everyone and can be practiced on your own. It calms the nervous system and can be integrated at any stage of life.
More intensive methods—such as faster breathing or prolonged breath holds—place greater demand on the body. They change oxygen and carbon dioxide levels more quickly and can trigger stronger physical or emotional responses. For beginners, these are best practiced with an instructor.
During any session, sensations such as tingling, warmth, shifts in temperature, or emotional waves are common. These reflect natural changes in circulation and nervous system activity.
Sessions are structured to make both gentle and advanced approaches accessible.
Why combine breathwork with music or sound?
Sound adds rhythm, resonance, and emotion to the breathing process. Music creates an environment that carries the breath forward, makes it easier to move through challenging phases, and opens the way for emotional release. A melody can bring back memories, stir feelings, and turn a session into a meaningful inner journey.
Slow, rhythmic music can also train the body to breathe more slowly, which deepens the calming effect of the practice. In the Sonic Spheres library, you will find tracks with binaural beats and healing frequencies. When paired with breathwork, these tracks influence brainwaves and breathing rhythm and connect directly with emotion. This makes each session more whole and meaningful.
What sensations or side effects can happen during breathwork?
Breathwork can open many sensations. Tingling, warmth, changes in temperature, or a feeling of lightness are common. Emotions may also rise to the surface.
These shifts reflect natural changes in circulation, nervous system activity, and the balance of oxygen and carbon dioxide. They also remind us of the deep connection between body and mind.
Every breath carries information. When we breathe with intention, we begin to notice not only physical responses but also the patterns of thought and feeling that emerge. Sensations then become signals — invitations to observe, to release, and to realign.
Can breathwork cause altered or expanded states of consciousness?
Yes. Breathing with intention can create profound shifts. It may lead to deep calm, emotional release, or expanded perception. These experiences arise because changes in breathing influence circulation, brain activity, and the balance of oxygen and carbon dioxide.
Beyond physiology, breath opens awareness into new spaces. When patterns of thought quiet, the mind often opens to clarity, creativity, and a sense of connection beyond the usual boundaries of self.
Tone and rhythm carry attention through the journey so that expanded states feel contained and easier to integrate afterward.