Why Do I Feel Dizzy During Breathwork? Troubleshooting, Causes, and Safe Practice
Proper pacing and preparation ensure smoother sessions free of unsettling sensations.
Breathwork is widely practiced for its physical, emotional, and cognitive benefits, but many people report feeling dizzy, lightheaded, or even faint during or after breathwork sessions. This article explains why dizziness can happen during breathwork, how to troubleshoot and prevent it, and when to seek professional advice to ensure your breathwork journey is both safe and beneficial.
Table of Contents
- Overview: Breathwork and Dizziness
- Why Dizzy During Breathwork? The Science Explained
- Common Causes of Dizziness in Breathwork
- Who Is at Risk? Contraindications and Precautions
- Troubleshooting: What To Do If You Feel Dizzy
- How to Prevent Dizziness During Breathwork
- When to Seek Medical Advice
- Frequently Asked Questions
- Further Resources
Overview: Breathwork and Dizziness
Breathwork refers to a range of techniques that focus on controlled breathing patterns to influence physical, mental, and emotional wellness. Styles like holotropic breathwork, Wim Hof breathing, and conscious connected breathwork (CCB) are increasingly popular in both therapeutic and self-care communities. However, side effects such as dizziness, lightheadedness, or tingling are not uncommon, especially for beginners or those practicing intense techniques.
While mild dizziness is usually harmless and temporary, understanding its causes is essential to ensure safe and productive breathwork sessions.
Why Dizzy During Breathwork? The Science Explained
Dizziness during breathwork is most often related to changes in oxygen (O2) and carbon dioxide (CO2) levels in the blood. The primary mechanisms include:
- Hyperventilation: Rapid or deep breathing causes excess loss of CO2 (hypocapnia), which alters blood pH and leads to constriction of blood vessels supplying the brain. This may trigger feelings of dizziness, lightheadedness, tingling, or even visual disturbances.
- Breath Holding: Intentional breath retention, especially after hyperventilation, may suppress the body’s natural urge to breathe. This can lead to lower oxygen delivery to the brain (hypoxia), drastically raising the risk for dizziness, fainting, or, in rare cases, seizures.
- Heart Rate and Blood Pressure Changes: Certain practices stimulate the autonomic nervous system, temporarily increasing heart rate and affecting blood pressure, which may also contribute to dizziness.
- Panic or Anxiety Response: For some individuals, conscious changes in breath or intense sensations from deep breathing can trigger anxiety or panic, amplifying dizziness or even precipitating a panic attack.
It’s important to note that these physiological responses are not dangerous for most healthy individuals when breathwork is practiced properly and with moderation. However, they can become problematic if ignored, exaggerated, or combined with certain health conditions.
Common Causes of Dizziness in Breathwork
Dizziness during breathwork is multi-factorial. Here are the most reported and understood contributing causes:
- Rapid or Overly Deep Breathing (Hyperventilation): Causes a decreased level of carbon dioxide in the blood, leading to cerebral vasoconstriction (narrowing of the brain’s blood vessels), and thus temporary reductions in blood flow and oxygen to the brain.
- Prolonged or Repeated Breath Holds: Especially after cycles of rapid breathing, this can result in low oxygen (hypoxia), increasing risk of fainting or, rarely, seizures—especially in those with underlying vulnerabilities.
- Inadequate Preparation or Warm-Up: Jumping into intense breathwork without easing in may shock the body, making symptoms more likely.
- Dehydration or Not Eating: Practicing breathwork while dehydrated or on an empty stomach can increase dizziness due to compounded effects on blood pressure and glucose availability.
- Poor Ventilation or Environment: Stuffy rooms with low oxygen or excessive heat/humidity can amplify symptoms.
- Medical Conditions, Medications, or Individual Sensitivities: Some people have underlying health issues or are on medications that alter cardiovascular, respiratory, or neurological function, raising their risk.
Table: Main Causes and Mechanisms
| Cause | Physiological Mechanism | Symptoms |
|---|---|---|
| Hyperventilation | Loss of CO2; reduced brain blood flow | Dizziness, tingling, visual changes |
| Prolonged breath holding | Oxygen deprivation (hypoxia) | Dizziness, fainting, rare: seizures |
| Sudden postural changes or exertion | Drop in blood pressure | Lightheadedness |
| Low blood sugar or dehydration | Reduced brain fuel/volume | Dizziness, weakness |
| Mental anxiety or panic | Stress hormone surge | Dizziness, fast heartbeat, sweating |
Who Is at Risk? Contraindications and Precautions
While most healthy adults can safely practice gentle or moderate breathwork, certain individuals should take additional precautions—or avoid intense breath practices altogether. Key risk groups include:
- Cardiovascular Diseases: People with heart disease, high blood pressure, recent heart attacks or strokes.
- Respiratory Illnesses: Severe asthma, COPD, or other serious lung conditions may be exacerbated by intense or rapid breathing.
- Neurological Disorders: Those with epilepsy or a history of seizures are at increased risk for adverse reactions.
- Pregnancy: Especially complicated or high-risk pregnancies, or when using forceful techniques.
- Recent Surgeries: Those recovering from surgeries—particularly chest or abdominal—should avoid intense breathwork until fully healed.
- Severe Psychological Disorders: People with schizophrenia, psychosis, severe panic or anxiety disorders, or those on certain psychiatric medications.
- Other Medical Issues: Uncontrolled thyroid disorders, uncontrolled hypertension, or severe metabolic conditions.
Always consult a healthcare professional if you have any of these conditions—or are unsure of your status—before beginning breathwork.
Troubleshooting: What To Do If You Feel Dizzy
If you experience dizziness during breathwork, use the following steps to manage symptoms safely and prevent harm:
- Stop the breathing exercise immediately. Sit or lie down to prevent falling or injury.
- Breathe normally. Resume gentle, natural breathing through your nose and allow your body’s O2 and CO2 levels to rebalance. Do not attempt to push through symptoms.
- Stay Hydrated. Take small sips of water if you are able.
- Ground yourself. Place a hand on your abdomen, feel the contact with the floor, and focus on your surroundings.
- Rest before resuming. Wait until dizziness fully subsides before deciding whether to continue. Begin again only with a gentler, shorter breathing pattern—if at all.
- If symptoms persist, worsen, or are accompanied by other concerning signs (chest pain, confusion, or weakness), seek medical attention.
How to Prevent Dizziness During Breathwork
Prevention is the best approach for safe, enjoyable, and effective breathwork. Adopt these evidence-informed recommendations before and during every session:
- Start Slowly: Begin with gentle techniques, shorter sessions, and fewer repetitions. Increase practice intensity only as your comfort and experience grow.
- Ensure Proper Supervision: Work with a licensed or certified facilitator—especially when learning new methods or if you have underlying health issues.
- Breathe through Your Nose: Unless instructed otherwise, nasal breathing supports a more balanced oxygen and CO2 exchange.
- Avoid Over-breathing and Rapid Cycles: Do not force the breath or push intensity beyond what feels natural. Hyperventilation is rarely necessary or beneficial for most people.
- Rest If Needed: Take breaks as needed—listen closely to your body’s signals and never ignore feelings of discomfort, tingling, or dizziness.
- Maintain a Safe Environment: Sit or lie down in a cool, well-ventilated, and comfortable area to lower the risk of injury if dizziness develops.
- Stay Hydrated and Energized: Drink water before your session, and avoid practicing on a completely empty stomach or after prolonged fasting.
- Know Your Contraindications: Review the list above, and always err on the side of caution if a health issue may be involved.
When to Seek Medical Advice
Most dizziness from breathwork resolves quickly when the practice is stopped. However, seek immediate medical attention if dizziness is:
- Accompanied by chest pain, confusion, shortness of breath, or fainting
- Persistent for more than 10 minutes after stopping
- Recurrent and unexplained, especially with a history of illness
- Severe enough to cause falls, convulsions, or loss of consciousness
These situations may indicate a more serious underlying health issue.
Frequently Asked Questions (FAQs)
Q: Why does hyperventilation cause dizziness?
Hyperventilation rapidly lowers carbon dioxide levels in your blood. Low CO2 leads to blood vessel constriction in the brain, temporarily reducing blood flow and oxygen delivery, causing dizziness, lightheadedness, and even tingling.
Q: Is it dangerous to feel dizzy during breathwork?
Mild, short-lived dizziness is generally not dangerous. However, persistent or severe symptoms—especially if combined with fainting, chest pain, or seizures—require immediate medical evaluation.
Q: Can breathwork practices cause fainting or seizures?
In rare cases, especially with prolonged or extreme breath holding after rapid breathing (such as after long connected breathwork), people may faint or, in individuals with a predisposition (like those with epilepsy), even experience a seizure.
Q: Should people with heart or lung disease practice breathwork?
People with cardiovascular or severe respiratory conditions should always consult a healthcare provider before starting breathwork, and should typically avoid vigorous or unsupervised techniques.
Q: How do I safely resume breathwork if I’ve felt dizzy before?
Gradually reintroduce the practice with gentle, slow breathing only. Start with shorter sessions, avoid intense cycles, and consider guided sessions with a trained facilitator. Monitor your symptoms and discontinue if dizziness or discomfort returns.
Further Resources
- Article: Potential Breathwork Dangers & How to Practice Safely — Unity Breathwork
- Guide: Is Breathwork Safe? — Elemental Rhythm
- Overview: Breathwork + Tips To Get Started — PrimeHealth Denver
- Clinical Perspective: Therapeutic Breathwork — Children’s Hospital of Philadelphia
Disclaimer: This article is for educational purposes only. Consult your healthcare provider for personal medical advice before starting or modifying any breathwork practice, especially if you have underlying health conditions or experience persistent symptoms.
References
- https://unitybreathwork.com/breathwork-dangers-and-contraindications-understanding-the-risks-for-safe-practice/
- https://www.elementalrhythm.com/is-breathwork-safe/
- https://primehealthdenver.com/blog/breathwork/
- https://www.chop.edu/health-resources/therapeutic-breathwork
- https://www.othership.us/resources/breathwork-side-effects
- https://pmc.ncbi.nlm.nih.gov/articles/PMC9954474/
- https://positivepsychology.com/breathwork-techniques/
- https://www.onebreathinstitute.com/blog/is-breathwork-safe-common-side-effects-and-how-to-practice-safely
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