The Hidden Power of Breath Holds in Modern Breathwork (and How to Use Them Safely)

When most people think of breathwork, they imagine deep inhales, long exhales, and rhythmic patterns of breathing. But there’s another practice quietly shaping the field of modern breathwork: breath holds. Also called retentions or kumbhaka in yogic traditions, breath holds can open surprising doorways into physical vitality, mental clarity, and spiritual depth. Yet they’re also powerful enough that they must be approached with respect, awareness, and safety.

In this post, we’ll explore why breath holds matter, how they’ve been used across history, what modern science says, and practical steps for weaving them into your practice without risk.

Why Breath Holds Are More Than “Not Breathing”

At first glance, holding your breath might not seem like much. After all, you’re simply pausing the breath. But in that pause, a world of transformation unfolds.

Breath holds create unique shifts in the body and mind. They increase carbon dioxide levels, lower oxygen temporarily, and trigger fascinating responses from the nervous system. This can lead to:

• Heightened calm and focus – the mind becomes stiller in the breathless space.

• Greater tolerance to stress – the body learns to regulate better under controlled challenge.

• Access to altered states – many report expanded awareness, similar to deep meditation or trance.

The pause is not emptiness—it’s fertile ground for growth.

Ancient Roots: Breath Holds in Yogic and Mystical Traditions

Breath holding is not a new discovery. For centuries, spiritual seekers have used it as part of advanced practices. In yogic pranayama, kumbhaka (breath retention) is considered a gateway to stillness and union.

The Desert Fathers of early Christianity spoke of “suspending the breath” to deepen prayer. Taoist adepts used breath retention alongside energy practices to circulate qi. Even freedivers in ancient cultures honed their ability to stay underwater, finding resilience and inner peace in the stillness between breaths.

These traditions remind us that breath holds are more than a performance trick—they’re tools for awakening.

What Modern Science Says About Breath Holds

In recent years, breathwork pioneers and researchers have looked closely at the physiological effects of holding the breath. The findings are remarkable:

• Increased CO₂ tolerance: Learning to hold the breath raises the body’s resilience to carbon dioxide, reducing feelings of panic and increasing calm under pressure.

• Activation of the parasympathetic nervous system: Short retentions can help the body shift into “rest-and-digest,” balancing out modern stress overload.

• Improved oxygen efficiency: With practice, cells adapt to use oxygen more effectively, supporting stamina and recovery.

• Hormonal and immune benefits: Some studies suggest links between controlled breath holds and boosts in circulation, hormone regulation, and immune function.

Put simply, what mystics intuited for centuries, science is now confirming: breath holds reshape the way we experience body and mind.

The Different Types of Breath Holds

Not all breath holds are the same. Here are the three main types you might encounter in breathwork:

1. After the inhale (Antar Kumbhaka) – Holding with lungs full. This can feel expansive and energising, often used in yogic practices to build vitality.

2. After the exhale (Bahir Kumbhaka) – Holding with lungs empty. This can lead to a deep inward turning, often experienced as calming or meditative.

3. Dynamic holds within patterns – In modern breathwork (like the Wim Hof Method or Conscious Connected Breathing), retentions are often used after cycles of intensified breathing to trigger altered states.

Each style offers something different—uplifting, grounding, or deeply transformative.

How to Use Breath Holds Safely

Because breath holds push the body outside its comfort zone, safety is essential. Here are some key guidelines:

• Always practise seated or lying down – never when driving, swimming, or in unsafe environments.

• Start gently – begin with short holds (5–15 seconds) and increase gradually.

• Listen to your body – dizziness, tingling, or discomfort are signs to stop and reset.

• Use breath holds as part of a structured practice – combine them with slow breathing, meditation, or guided audio sessions for balance.

• Avoid if pregnant, or if you have cardiovascular, respiratory, or neurological conditions, unless cleared by a doctor.

The goal is not to “break records” but to explore inner awareness safely.

A Simple Beginner’s Practice with Breath Holds

Here’s a gentle way to begin exploring breath holds:

1. Sit comfortably with your spine straight or lie down.

2. Take three slow, deep breaths, in through the nose, out through the mouth.

3. Inhale deeply through the nose, filling the lungs.

4. Hold the breath gently for 10–15 seconds. Notice the stillness.

5. Exhale slowly through the mouth. Rest for a few normal breaths.

6. Repeat 3–5 rounds.

This simple practice can help you become familiar with the pause—without pushing or forcing. Over time, you can extend the holds gradually.

Breath Holds as a Pathway to Presence

What makes breath holds so powerful is not just their physiological benefits, but their spiritual symbolism. Life is movement, yet in stillness we discover presence.

The pause between breaths mirrors the pauses in life itself—moments when nothing seems to happen, but everything is quietly reshaping. By entering the breathless space consciously, we practice surrender. We discover that even without “doing,” we are.

In a world driven by constant motion, the breath hold invites us into sacred stillness.

FAQ: Breath Holds in Modern Breathwork

What are breath holds in breathwork?
Breath holds, also called retentions, are intentional pauses after inhaling or exhaling. They shift oxygen and carbon dioxide levels in the body, helping to calm the mind, increase stress resilience, and support altered states of awareness.

Are breath holds safe for beginners?
Yes, if practised gently and in a safe environment. Beginners should start with short holds (5–15 seconds), seated or lying down. Avoid practising in water, while driving, or if you have medical conditions unless approved by a doctor.

What’s the difference between inhale and exhale breath holds?
Holding after an inhale tends to feel energising and expansive, while holding after an exhale often feels calming and inward-focused. Both styles are valuable, and each offers unique physical and mental effects.

How long should I hold my breath in breathwork?
There’s no set “ideal” length. Beginners may start with 10–15 seconds, gradually building comfort. Advanced practitioners may hold much longer, but the focus should always be on awareness and safety—not duration.

What are the benefits of breath holds?
Breath holds can reduce stress, improve oxygen efficiency, strengthen the nervous system, and increase presence. Many people also use them to enter meditative or altered states of consciousness, deepening their spiritual practice.

Final Thoughts

The hidden power of breath holds lies in their simplicity. They don’t require fancy techniques, long hours, or special equipment—just the willingness to sit with yourself, in silence, in stillness, without air.

When used safely, they can reduce stress, enhance resilience, open altered states of consciousness, and reconnect us to ancient wisdom traditions.

The key is to approach breath holds with humility. Start small, listen deeply, and let the pauses between breaths show you what presence really feels like.

In the end, breath holds aren’t about holding your breath at all—they’re about being held by the breath, resting in the space where nothing needs to happen.

Additional Resources

Why not treat yourself to a Meditation Retreat in the beautiful Devon Countryside?

This post may also interest you: Kumbhaka and the Sacred Pause

Best Wishes,

David.

© D. R. Durham, All rights reserved, 2025.