BREATHING
& BREATHWORK
The 7th pillar — which should actually be the first.
Without breath you’re dead in seconds.
We breathe, but we don’t know
what actually keeps us alive
“It’s not the air that keeps us alive — it’s its movement. Breath.”
— Bralgei Shackry aka Gabriel Pesa
We breathe a chemical composition perfectly adapted for these bodies, perfectly adapted to the conditions of this planet. Regardless of the perspective through which you view reality — scientific, spiritual or quantum — one thing remains constant: the movement of this vital fluid keeps us alive. And breath is the mechanism through which this flow is realized.
We have a firmament that prevents air from escaping into the Universe, yet what we actually breathe is ETHER. That’s where the energy that sustains life resides, and breath is the mechanism through which the flow of this vital fluid — along with its composition necessary for the body and cells — is realized. Whether or not we are aware that this realm is a closed and sealed system, energy/chi/ether flows and regenerates to sustain life. The movement of this fluid keeps us alive.
As above, so below. This is the fundamental principle of the Universe showing us that everything is holographic and fractal. The cycles of the Universe and of all systems are, in fact, a form of breathing. INPUT—OUTPUT.
At the quantum level, Nassim Haramein demonstrates that Planck particles oscillate IN PHASE and OUT OF PHASE. Also a form of breathing. The movement of these particles determines the energy of each proton and everything moves in a spiral. From the smallest measured particles up to us and further to galaxies, we are dealing with a form of breathing — a movement of a fluid that gives life and comes from the SOURCE we generically call God.
Even though I placed it at position 7, Breathing is in reality Pillar 1. We calculate the importance of these pillars through the equation: how quickly you die without each element. Without breath you die in seconds. Without sleep in days. Without water in days. Without food in weeks. I think you get the idea.
We breathe approximately 20,000 times a day. Completely unconsciously. And precisely because of this, we do it wrong. Brule — described by Tony Robbins as “the most important breathwork manual” — argues that breath is the only autonomous function of the body that we can control consciously. This means we have direct access, through breath, to the autonomic nervous system, hormonal response, emotional state and cognitive performance.
The vast majority of people oscillate within a paradox precisely described by Brule: when they breathe powerfully, they don’t relax. When they relax completely, their breath becomes shallow. Mastery in breathwork consists precisely in reversing this equation: the deeper you breathe, the more you relax — and vice versa. This convergence of power and peace is, in Brule’s view, what separates ordinary practitioners from great athletes, elite soldiers and advanced spiritual practitioners.
Dan Brule is considered the most advanced representative of breathing techniques. The three pillars of Brule’s method are: 1) Breath Awareness — observing the breath without mental interference; 2) Conscious Breathing — deliberate control of rhythm, depth and quality of breath; 3) Energy Breathing — using breath as an instrument for modulating vital energy. Brule has taught these techniques in over 50 countries, including Navy SEALs, Olympic athletes and spiritual practitioners.
The fundamental conclusion: you cannot control the mind with the mind. But you can control the mind through breath. This is the starting point of any serious breathwork practice.
ZPM and Breathing
Paradoxically, the ZPM technique (Zero Point Meditation — The Void Meditation), which is 30,000 years old and which I transmit unaltered, says the same thing: “You cannot control the mind with the mind.”
Even after years and years of practice I cannot command the mind to go quiet in order to access the meditative state — but I know what to do to make it collapse. For that, I observe my breath and what I feel. What I feel when my lungs expand and contract, what I feel when my heartbeat grows louder. When my attention is on my breath, on the vital flow that runs through me and gives me the sensations I observe, the mind falls silent and I enter the meditative zone.
The Soul Breath
This is my favourite breath — together with the “Breath of Fire” or “Dog Breath”. These 2 remain the most useful and versatile tools in my biohacking arsenal.
I have used and continue to use this method for many years, and we call it: “The Soul Breath”. In reality it is the genetic breath with which each of us is born and which we forget.
You will notice that the time you hold without air in your chest increases as you deepen into relaxation. Many inexperienced mothers get scared when their babies don’t inhale — they just stay like that without air for a long time. That is in fact the basic genetic breath. We can relearn this. That’s what I did too. I invented nothing, nor did Buteyko. We simply rediscovered the default settings coded within us.
The Science Behind the Technique
Dr. Konstantin Buteyko (1923–2003), a Soviet physiologist, developed in the 1950s–60s one of the most documented methods of correcting dysfunctional breathing. His central premise: modern disease is partly caused by chronic hyperventilation — breathing too much and too fast, which excessively eliminates CO2 and causes cerebral vasoconstriction, bronchospasm and dysregulation of the autonomic nervous system. Buteyko identified over 150 medical conditions partly explained by dysfunctional breathing.
The basic technique — the “Soul Breath” — is disarmingly simple: breathe less. The principle is reducing breathing volume through small nasal inhalations, passive exhalation and a gentle retention that maintains the sensation of “air hunger” at a tolerable level. This “hunger” indicates an elevated CO2 level — which is desired. As CO2 rises, blood vessels dilate, oxygen is released more efficiently from haemoglobin (Bohr Effect), and parasympathetic nervous system tone increases.
The Buteyko emergency technique is “Many Small Breath Holds”: a gentle hold of 3–5 seconds, followed by 10–15 seconds of normal breathing (2–3 breaths). The cycle repeats. This creates a controlled “air hunger” that rapidly raises CO2, reverses the cerebral vasoconstriction produced by hyperventilation and calms the nervous system in 2–5 minutes. There is no risk if applied correctly.
Dr. Buteyko and over 180 fellow physicians applied the technique on hundreds of epileptic patients in the USSR. The mechanism: seizures are often precipitated or amplified by hyperventilation (low CO2 causes cerebral vasoconstriction and increased neuronal excitability). Restoring CO2 levels through reduced breathing can interrupt or prevent seizures. Clinical data reports a success rate of 70–80% in seizure prevention.
Clinical studies: there are 20 documented clinical trials for the Buteyko method in asthma, plus data for COPD, sleep apnea, panic, anxiety and hypertension. Buteyko device-guided breathing reduced panic symptoms and normalised CO2 levels in studies on patients with panic disorder and agoraphobia.
I have used this technique in countless cases and medical emergencies. It works remarkably well for exiting panic attacks, asthma crises and — with surprising results — in the management of epileptic seizures. It is the technique I recommend as a priority to people with no breathwork experience, precisely because it asks nothing special: you simply breathe less.
Not quantity — Quality.
The CO2 Paradox
I have used and continue to use this method for many years, and we call it the “Soul Breath”. In reality it is the genetic breath with which each of us is born and which we forget. It’s simple: inhale normally, exhale normally, stay without air in your chest for as long as you can and count. Then resume. You’ll notice that the time you hold without air in your chest increases as you deepen into relaxation. Many inexperienced mothers get scared when their babies don’t inhale. They just stay like that without air for a long time. That’s actually the basic genetic breath. We can relearn this. That’s what I did too.
The most counterintuitive principle in breathing science: more oxygen does not mean better. Your body doesn’t use the oxygen it inhales directly — it uses CO2 as a “key” to release oxygen from haemoglobin to the tissues. This is called the Bohr Effect, discovered in 1904. When you hyperventilate (breathe too much, too fast), you eliminate CO2 faster than your cells produce it. The paradoxical result: less O2 reaches the cellular level, not more.
McKeown, one of the most important practitioners of the Buteyko method worldwide, documents this mechanism in “The Oxygen Advantage” (2015) and “The Breathing Cure” (2021). People with chronic anxiety, panic attacks or poor athletic performance are often chronic hyperventilators — without knowing it. Their breathing is too fast, too shallow and, usually, through the mouth.
The basic test recommended by McKeown is the BOLT (Body Oxygen Level Test): after a normal exhalation (not forced), measure how long you can comfortably hold your breath without force. BOLT correlates directly with anxiety, asthma, cardiovascular performance and sleep quality.
resonant frequency
optimal level
nasal vs. oral
The resonant frequency of human breathing — documented by James Nestor in Breath (2021) — is 5.5 breaths/minute, with 5.5 seconds on the inhale and 5.5 seconds on the exhale. At this frequency, the cardiovascular and nervous systems synchronise, HRV (Heart Rate Variability) reaches its maximum, and tissue oxygenation is optimal. Nestor notes that almost all major spiritual traditions — the Catholic rosary prayer, the recitation of yogic mantras — accidentally converge on the same breathing rhythm.
The mouth is for eating.
The nose is for breathing.
Nasal breathing produces nitric oxide (NO) in the paranasal sinuses. NO is a powerful vasodilator (dilates blood vessels), antimicrobial, anti-inflammatory and increases O2 absorption in cells by 18% compared to mouth breathing (via the Bohr Effect). In addition, the nose filters, warms and humidifies air — a function the mouth cannot perform.
This nitric oxide is truly important, yet as I’ve discovered, it’s not easy to produce — and this depends not only on breathing but also on other factors, among which the oral microbiome plays a critical role.
Understanding these mechanisms, I created a product to boost Nitric Oxide (NOX).
Created to activate the body’s natural production of nitric oxide (NO) in a more complex way than anything you’ve experienced before. This formulation is based on a very deep understanding of how Nitric Oxide is formed and used by the body. It doesn’t just focus on producing Nitric Oxide — it takes care of the pathways that produce it and ensures they remain healthy. A formula like no other.
Discover MAG–B–NOX →Dysfunctions Associated with Nitric Oxide (NO) Deficiency
- Erectile dysfunction
- High blood pressure — Nitric Oxide (NO) ensures dilation of the endothelial layer of blood vessel walls; this means more blood circulates and blood vessels remain elastic
- Metabolic diseases and diabetes — Nitric Oxide (NO) is necessary for insulin signalling; if you cannot produce NO, you become insulin resistant and diabetic
- Low endurance and performance — you lack the strength to exercise, you quickly become “out of breath”; try climbing stairs and see how you manage. It’s usually because Nitric Oxide (NO) is deficient
- Alzheimer’s disease — reduced blood flow to the brain and insulin resistance — type 3 diabetes. Nitric Oxide (NO) addresses everything we know about Alzheimer’s: it inhibits oxidative stress, prevents the accumulation of amyloid plaque and the presence of Tau protein (inflammatory marker)
- Inflammation — Nitric Oxide (NO) reduces inflammation throughout the body and brain
- Immune dysfunction — Nitric Oxide (NO) prevents immune dysfunctions; it ensures nutrients circulate to cells and waste is eliminated; this way there are no misfolded proteins
- Telomere extension — Nitric Oxide (NO) activates the enzyme telomerase, which prevents telomere shortening and regulates the correct functioning of the telomerase enzyme
- Mitochondrial function — Nitric Oxide (NO) sends the cell the signal that the body needs more mitochondria and that existing ones must function at their best, to produce as much cellular energy as possible with less oxygen
- Chronic diseases associated with NO deficiency — non-healing wounds, scars, necrotic wounds, retinopathy, diabetic ulcers and necrosis, macular degeneration, degenerative pancreatitis
- Diseases linked to oxidative stress and immune dysfunction — Nitric Oxide (NO) plays a complex role in Alzheimer’s disease, contributing to both neuroprotective and neurotoxic prevention processes; it can support neuronal function by increasing neuronal excitability and promoting synaptic plasticity
- Stem cells and longevity — Nitric Oxide (NO) gives stem cells the mobilisation signal; it stimulates and mobilises stem cells
But let us return to breath and the science behind it.
Mouth breathing activates the sympathetic nervous system (“fight or flight”) — adrenaline, cortisol, tension, vigilance. Nasal breathing activates the parasympathetic nervous system (“rest and digest”) — regeneration, recovery, sleep. This difference alone explains why people who breathe through their mouths during sleep have poor sleep quality, low morning HRV and chronic stress.
McKeown advocates mouth taping — sealing the mouth with medical tape during sleep — as one of the simplest and most effective interventions for sleep quality. Studies cited in “The Breathing Cure” show that mouth taping reduces snoring, improves nocturnal O2 saturation and progressively increases BOLT score.
During exercise: nasal breathing throughout training (including high-intensity) increases CO2 tolerance, delays fatigue and reduces exercise-induced inflammation. A McKeown pilot study with athletes showed increases of 8–11% in VO2 max in 4–6 weeks solely by changing the mode of breathing, with no modification to training.
BOX BREATHING (4-4-4-4)
Control Under Pressure
Box Breathing is the technique adopted by Navy SEALs, first responders and emergency surgeons for controlling the acute stress response. Structure: 4 seconds inhale through the nose — 4 seconds hold — 4 seconds exhale through the nose — 4 seconds hold. Cycle repeated a minimum of 4–8 times.
The mechanism: the hold after inhale saturates haemoglobin with O2. The slow exhale activates the vagus nerve and parasympathetic branch. The hold after exhale maintains elevated CO2, stabilising blood pH and preventing dizziness or tetany. The net effect is a rapid “reset” of the nervous system from a high-arousal state into a state of calm alertness.
Mark Divine, former Navy SEAL and founder of SEALFIT, describes Box Breathing as “the most important mental tool I have.” The technique is used before missions, ahead of critical decisions and as a rapid recovery tool between intense effort sets. It requires no equipment, has no contraindications and can be practised in any position.
Variations: 4-4-8-0 (double exhale, no hold after exhale) — more powerfully sedative, recommended for sleep induction or rapid reduction of anxiety. 4-7-8 (Andrew Weil technique) — 4s inhale, 7s hold, 8s exhale — similar effect.
Breath of Fire
(Kapalabhati / Dog Breath)
Hyper-oxygenation boost — the fundamental Kriya Yoga technique
This is my second favourite and most used method after the “Soul Breath”. It is highly effective, energising, diaphragmatic and has dozens of uses. In biohacking techniques it remains one of the most effective modern tools — even though it’s as old as the world itself.
I experimented with Breath of Fire for over a year within my Kriya Yoga practice. I kept this technique as a fundamental tool for energetic boost and hyper-oxygenation. I use it before Under2ms workouts and during intense recovery sessions.
Kapalabhati (Skull Shining Breath, Breath of Fire) is one of the six purification techniques (Shatkarma) in classical Hatha Yoga, documented in the Hatha Yoga Pradipika and Gheranda Samhita — texts over 1,000 years old. In Yogi Bhajan’s Kundalini Yoga (brought to the West in 1969), Breath of Fire is the fundamental technique used in almost all kriya sets.
Rapid rhythmic pumping of the diaphragm. The exhale is active and forced (abdominal contraction, navel pulls toward the spine). The inhale is passive — the diaphragm returns naturally, like a spring. Both phases are equal in duration in Kundalini Yoga (difference from classical Kapalabhati, where the exhale is more pronounced). Rhythm: 40–80 breaths/minute for beginners, 120–180/minute for advanced practitioners. Always through the nose. Brett Larkin describes it perfectly: “Breath of Fire uses the diaphragm like a bellows; you rapidly pump air in and out of the lungs at a steady pace — very similar to a panting dog.”
Physiological effects: rapid diaphragmatic pumping dramatically increases blood oxygenation (hyper-oxygenation). Simultaneously, it rapidly eliminates CO2, lowering its level in the blood (hypocapnia). The net effect is similar to controlled hyperventilation: intense energy and mental clarity, increased body heat, activation of the sympathetic system and abdominal musculature. At the biochemical level, the rapid alternation between hyperoxia and hypoxia produces adaptation effects similar to altitude training.
Documented effects: increased O2 flow to the brain (cognitive clarity), pulmonary detoxification and lymphatic system activation, stimulation of digestion and strengthening of abdominal muscles. Studies show effects on the pituitary gland after 31 minutes of practice. Advanced practitioners report the activation of kundalini energy through stimulation of the 3rd chakra (Manipura — solar plexus).
Kapalabhati detoxifies the body through breath, cleansing toxins from the blood vessels and lungs. When practised correctly, it increases blood circulation throughout the body. The exhalations eliminate toxins, producing a general detoxification effect. The technique takes place primarily in the abdominal and solar plexus area — a type of diaphragmatic breathing that eliminates toxins on the exhale.
Kapalabhati is contraindicated in pregnancy, severe hypertension, uncontrolled epilepsy, disc herniation or cardiac problems. It is an intermediate-to-advanced level technique — it requires a foundation in diaphragmatic breathing before practising.
The Wim Hof Method —
Immune System Activation Through the Hypoxic Cycle
Wim Hof (“The Iceman”) made famous a breathwork method combining deliberate hyperventilation with prolonged holds after exhalation. Studies conducted at Radboud University Medical Center (2014, Kox et al., PNAS) demonstrated that practitioners of the Wim Hof Method can voluntarily modulate the immune system response — a revolutionary discovery, as the immune system was previously considered outside voluntary control.
30–40 powerful, deep breaths (deliberate hyperventilation) — CO2 drops sharply, O2 rises. After the last exhale, a prolonged hold on empty (no air in the lungs) — this produces peripheral hypoxia. Deep recovery inhale — O2 returns abruptly. Cycle repeated 3–4 times.
The effects: hyperventilation temporarily lowers CO2 (hypocapnia), enabling long holds on empty. The rapid hyperoxia–hypoxia cycle activates the immune system, reduces acute and chronic inflammation (documented through cytokine markers) and produces an intense energy state. In biohacking practice, it is one of the fastest methods for altering mental and physiological states.
The critical difference from Oxygen Advantage/Buteyko: Wim Hof produces hypocapnia (low CO2), which from McKeown’s perspective is a long-term limitation on CO2 tolerance. The two methods don’t contradict each other — they have different purposes. Wim Hof is an acute intervention (energy boost, immune activation). Buteyko/OA are long-term reconstruction methods for functional breathing.
Wim Hof must not be practised in water or while driving. The hypocapnia produced can cause fainting in inexperienced practitioners. Progress must be gradual.
I experimented with this technique when learning to enter cold water or ice. It is highly effective and I do not recommend it without assistance. Do not do this alone.
Holotropic Breathwork —
Accessing the Unconscious Through Breath
This is one of my favourite methods for deep exploration and relaxation. I do not recommend it without assistance because you can “go” and “fry your circuits” on air alone. Be aware — it is very powerful.
The intensity of the experience far exceeds what gentler techniques can produce. It is not a beginner’s technique — it requires an experienced facilitator and a safe space. But for unlocking deeply entrenched emotional patterns, it is one of the most powerful non-pharmacological tools available.
Stanislav Grof (Czech psychiatrist, Johns Hopkins, Esalen Institute) developed Holotropic Breathwork in the 1970s in response to the ban on LSD research in 1970. Drawing on the documentation of thousands of therapy sessions assisted by psychedelic substances, Grof observed that accelerated breathing can produce states of consciousness of similar depth — without any substance.
“Holotropic” comes from Greek: holos (whole) + trepein (to move toward). Literally: “the movement toward wholeness.” The premise: the human psyche has an innate self-healing capacity that can be activated through altered states of consciousness. Holotropic breathwork is a method for accessing those states.
Accelerated and deep breathing (faster than normal), carefully selected music to support emotional dynamics, occasional bodywork and a safe environment with a qualified facilitator. Sessions typically last 2–3 hours. Effects may include: re-experiencing early or perinatal memories, release of somatic trauma, transpersonal and mystical experiences, reduction of aggression and increased empathy and ecological sensitivity.
Grof describes the holotropic state as activating an “inner healer” that transcends the knowledge of any individual therapist or school of psychotherapy. Grounded in research on the extended cartography of the psyche (perinatal matrices and transpersonal experiences), Holotropic Breathwork has had a significant impact on psychiatry, psychology and psychotherapy. Some researchers consider it has advanced the field of psychotherapy more than the combined contributions of Freud and Jung.
Studies: Johns Hopkins is currently conducting the first large-scale study on the efficacy of Holotropic Breathwork in treating PTSD in veterans. Previous data (anecdotal and small studies) indicate reduced anxiety, trauma resolution and profound psychological transformations. European universities teach it in psychotherapy curricula.
Exhale > Inhale
The Vagus Nerve and Longevity
A systematically overlooked principle: the exhale is more important than the inhale. A fast inhale activates the sympathetic system (heart accelerates). A slow exhale activates the vagus nerve and parasympathetic branch (heart decelerates). The optimal inhale:exhale ratio is 1:2 or even 1:3 — meaning the exhale should last double or triple the inhale.
The mechanism: during inhalation, the diaphragm descends, thoracic volume increases, pressure around the heart decreases — the heart pumps faster to fill the increased volume. During exhalation, the diaphragm rises, thoracic volume decreases, pressure increases — the heart slows. This normal variability (HRV) is the sign of a healthy and youthful nervous system.
Practical technique: Pursed Lip Breathing (exhale with pursed lips) — extends the exhale to double the inhale, increases intrapulmonary pressure and maximises gas exchange. Used by high-level athletes for post-effort recovery. Clinical studies show that slow breathing (6 breaths/minute: 3s inhale, 7s exhale) reduces sympathetic nerve activity and improves baroreceptor sensitivity in COPD patients.
Direct longevity: elevated HRV is one of the strongest predictors of biological age. Pulmonary capacity — measured in litres per second — is, according to the Framingham Heart Study, one of the best independent predictors of mortality. Two people of the same chronological age can differ by decades in pulmonary biological age. Regular breathwork improves both indicators.
Other Relevant Techniques
4-second nasal inhale — 7-second hold — 8-second oral exhale. Dr. Weil calls it “the most powerful natural sedative.” The mechanism: the long 7-second hold saturates haemoglobin; the extended 8-second exhale powerfully activates the parasympathetic branch. Recommended for sleep induction, acute anxiety reduction and exiting overstimulated states.
Contraindicated in people with severe cardiac conditions — the 7-second hold can produce strong bradycardia.
Dr. Weil — Video Guide →A technique in which inhale and exhale connect without any pause between them — continuous flow, like a circle. No hold exists. Used in rebirthing, in certain forms of somatic therapy and in Dan Brule’s “energy” sessions. It produces an altered state of consciousness relatively quickly, through CO2 accumulation and pH change.
May cause tingling in the extremities (carpo-pedal tetany) — a normal phenomenon, not dangerous, a sign of temporary respiratory alkalosis.
Dan Brulé — breathmastery.com →Alternate nostril breathing (Anulom Vilom / Nadi Shodhana) is one of the most scientifically studied pranayama techniques. Alternating nostril blocking activates brain hemispheres alternately, reduces anxiety, improves cerebral coherence and stabilises the autonomic nervous system. EEG studies show significant changes in brain activity after 10–15 minutes of practice. Excellent before meditation or intensive cognitive tasks.
Nadi Shodhana — Complete Guide →Breathing & Longevity
— the direct link
Pulmonary capacity (FEV1 — forced expiratory volume in the first second) is, according to data from the Framingham Heart Study — the longest cardiovascular study in history — one of the strongest independent predictors of mortality. Independent of smoking, weight, fitness level or genetic factors. In other words: how you breathe determines how long you live.
HRV (Heart Rate Variability) — the variability between heartbeat intervals — is the standard measure of biological age of the autonomic nervous system. High values = flexible, youthful nervous system. Low values = rigidity, inflammation, vulnerability to disease. Regular breathwork — especially parasympathetic techniques: Buteyko, 4-7-8, extended exhale — increases HRV long-term, measurable with Oura Ring or Garmin/Polar.
Chronic inflammation — the fundamental engine of ageing (inflammaging) — is directly influenced by breathing. Correcting your breathing is one of the most accessible anti-inflammatory interventions. Free. Available at any moment. No prescription needed.
Recommended Sources
Essential Books
- Just Breathe: Mastering Breathwork — Dan Brulé (2017)
- Breath: The New Science of a Lost Art — James Nestor (2021)
- The Oxygen Advantage — Patrick McKeown (2015)
- The Breathing Cure — Patrick McKeown (2021)
- Holotropic Breathwork — Stanislav & Christina Grof (rev. 2023)
- Breathing: The Master Key to Self Healing — Andrew Weil
Websites & Online Resources
- breathmastery.com — Dan Brulé
- oxygenadvantage.com — Patrick McKeown
- buteykoclinic.com — Buteyko Clinic
- wimhofmethod.com — Wim Hof
- hubermanlab.com — Andrew Huberman (podcast + research)
- heartmath.com — HeartMath Institute (HRV)
- inspire-breathwork.org — Holotropic Breathwork Guide
- maps.org — MAPS (psychedelic + breathwork research)
Scientific Studies
“You cannot control the mind with the mind.
But you can control the mind through breath.”
— Bralgei Shackry aka Gabriel Pesa