Circular Breathing

Conscious Connected Breathing #

Circular Breath for Emotional Release


Overview #

Conscious Connected Breathing (CCB) is a powerful breathwork practice that uses a continuous, unbroken breathing rhythm to bring about emotional release, altered states of consciousness, and deep somatic awareness. It has roots in the Rebirthing movement of the 1970s and has since evolved into multiple therapeutic styles.

Unlike more structured pranayama, CCB encourages a natural, circular breath without pauses between the inhale and exhale. Over time, this rhythm triggers energetic discharges, spontaneous movement, and access to buried memories or sensations.

The technique is widely used in transformational workshops but is also highly accessible for solo practice. A study published in April 2025 showed similar results between CCB and Holotropic breathwork (both of which generated altered states comparable to LSD or psilocybin).1


Theory #

Circular breathing changes the CO₂-O₂ balance, leading to shifts in autonomic nervous system activity and increased emotional fluidity. Practitioners often experience:

  • Tingling, especially in the hands and face
  • Tetany (muscle cramping), often associated with emotional release
  • Energetic surges or kriyas (spontaneous movements)
  • Emotional catharsis, followed by calm or insight

CCB is sometimes described as a form of psychic hygiene, helping to clear stored tension and emotion from the nervous system.


Step-by-Step Guide #

1. Materials Needed: #

  • A comfortable space to lie down (mat, pillow, blanket)
  • Optional: soothing music or an eye mask
  • A journal for post-session reflection

2. Setup: #

  1. Lie on your back in a safe, warm, quiet environment
  2. Set an intention — emotional release, clarity, healing, etc.
  3. Begin breathing in and out through the mouth, with no pause between
  4. Focus on smooth, full breaths — like a wave, in–out–in–out
  5. Continue this rhythm for 20–45 minutes

3. What to Expect: #

  • Sensations may include tingling, warmth, vibration, or emotional waves
  • You may cry, laugh, shake, or enter a trance-like state
  • Stay with the breath; trust the process — the body will guide you

4. Integration: #

  • Rest quietly afterward
  • Journal or express your experience through art
  • Reflect on recurring themes or patterns

Expected Outcomes #

Experience LevelWhat You Might Notice
BeginnerTingling, lightheadedness, emotional surfacing
IntermediateSomatic release, subtle imagery, clarity after sessions
AdvancedDeep catharsis, archetypal visions, heightened self-awareness

Risks & Considerations #

  • Tetany (involuntary cramping) is common — breathe gently through it
  • Repressed emotions may surface — stay present, but consider post-support
  • Don’t push: if overwhelmed, return to gentle nasal breathing
  • Not suitable for people with cardiovascular conditions, epilepsy, or severe mental illness

😌 Instant calm version
Below is a technique that incorporates circular breathing, but in a specific pattern. A few rounds of it will produce deep calm. I am uncertain exactly why. I have seen this pattern in at least two (quite obscure) spiritual books and do not know the origin of it.

Five connected breaths

  1. Begin to breath in a circular pattern through the nose, with no pause between in and out breath
  2. Do four normal connected breaths, not excessively deep nor slow
  3. Make the fifth breath as deep and full as you can
  4. Repeat this cycle of four normal connected breaths, plus one deep connected breath, 4 or 5 times

If you wear a smart watch or any kind of biofeedback device you should notice a significant increase in HRV and decrease in HR.

Further Exploration #

  • Explore Rebirthing Breathwork as its historical root
  • Combine with bodywork or trauma release exercises
  • Pair with music from shamanic or ambient traditions for guided journeys
  • Consider facilitated sessions if deeper emotional processing is desired

Call for Reports #

Have you tried circular or connected breathing? What arose for you?

Help Build the Field

Have you tested this technique? Share what happened – whether it worked, failed, or took you somewhere weird.

Submit Your Report


  1. Martha N. Havenith, Max Leidenberger, Jelena Brasanac, Mafalda Corvacho, Inês Carmo Figueiredo, Leonie Schwarz, Malin Uthaug, Simona Rakusa, Marijan Bernardic, Liliana Vasquez-Mock, Sergio Pérez Rosal, Robin Carhart-Harris, Stefan M. Gold, Henrik Jungaberle, Andrea Jungaberle. Decreased CO₂ saturation during circular breathwork supports emergence of altered states of consciousness. Communications Psychology, Volume 3, Article 59, 2025. https://doi.org/10.1038/s44271-025-00247-0 ↩︎


← Bhastrika Holotropic Breathwork →
Want to hear about strange findings, new research, and oddities that don't make the site?
Get the occasional dispatch · Follow on X