Frequently Asked Questions

Conscious connected breath, also known as, circular connected breath, is a guided, deep-breathing practice that purposefully lowers carbon dioxide levels to shift consciousness and stimulate emotional release. This physiological shift, paired with brainwave alterations, especially in the prefrontal cortex, can quiet the “monkey mind,” enhance neural connectivity, and open a creative, flow-like mental space that invites insight and expanded awareness.

Through practices like circular connected breath and other activating breathwork techniques, your body undergoes profound physiological and emotional shifts that support deep healing and transformation. This style of breathing comes from holotropic breathwork, using continuous, rhythmic breathing to access expanded states of consciousness and release what has been held in the body and mind.

Activates the Nervous System

Circular connected breath is more up-regulating for the nervous system, compared to calmer breathwork techniques such as 4:8 breathing (aka 2x breathing). It creates a heightened state of energy and awareness that often brings up old patterns, suppressed memories, and unresolved trauma to the surface so they can finally be processed and released.

Shifts Oxygen and Carbon Dioxide Levels

By breathing continuously without pauses, you lower carbon dioxide levels in the blood, which changes your blood pH and influences cerebral blood flow. This creates sensations such as tingling, emotional release, and altered perception, just like it does in holotropic breathwork (which is typically done for a much longer period of time). These physiological changes help you access non-ordinary states of consciousness that are deeply healing and transformative.

Releases Stored Trauma and Emotions

One of the most powerful benefits of circular connected breath is its ability to access the subconscious mind and help you release stored trauma. Through conscious breath, using the power of your intention, and music, you can clear emotional blockages that may be causing anxiety, depression, or chronic stress. This makes it a powerful tool for nervous system regulation and lasting emotional resilience.

Expands Mental Clarity and Creativity

During a session, the prefrontal cortex, responsible for logical thinking and planning, temporarily quiets. This allows you to drop into a deeper, more intuitive state of awareness. Many people experience profound insights, creative breakthroughs, and a renewed sense of connection to themselves and their life purpose.

Balances Mood and Energy

After completing a session, the nervous system naturally rebalances. Many participants report feeling deeply calm yet energized, emotionally lighter, and more grounded. Over time, consistent practice can help improve your outlook on life circumstances, reduce stress, and build long-term emotional resilience.

The practice of breathwork has ancient origins in various spiritual traditions. While no single person invented it, its roots can be found in techniques like Pranayama (yoga), Qi Gong (Chinese medicine), and other ancient breathing practices.

In modern times, Leonard Orr and Stanislav Grof are credited with bringing breathwork into the modern world and popularizing it. Leonard Orr developed Rebirthing Breathwork in the 1970s, focusing on conscious breathing to release repressed emotions and trauma, in particular to help people release their birth trauma. Dr. Stanislav Grof, a Czech-born psychiatrist, was deeply inspired by his pioneering LSD therapy research to seek a non-pharmacological method for inducing similar healing altered states. Along with his wife Christina Grof, he developed Holotropic Breathwork, distinguished by its hallmark combination of deep, accelerated rhythmic breathing and evocative music, as a therapeutic pathway for emotional release and expanded consciousness.

There are many different styles of breathwork, and each one supports the body and mind in their own way. Whether you want to reduce stress, heal trauma, or improve your focus, there’s a breathwork technique designed for you.

For example, 4:8 breathing (also called 2x breathing) is a slow, calming style that is great for lowering blood pressure and improving sleep. Circular connected breath, a continuous rhythmic breathing style similar to holotropic breathwork, is more activating and is often used to release deeply held trauma and emotional blockages. Heart-coherent breathing, which has been studied extensively, helps synchronize the heart and brain, improving heart rate variability (HRV) and promoting emotional regulation, focus, and overall resilience.

Here’s how these different styles of breathwork can support healing and transformation:

• Emotional Release & Trauma Healing (Circular Connected Breath):
  Circular connected breath is ideal for releasing repressed emotions and stored trauma. Its continuous, activating rhythm helps bring subconscious memories and patterns to the surface, allowing you to process and release them safely.

• Reduces Stress & Anxiety (4:8 Breathing, aka 2x Breathing):

  One of the best breathwork techniques to calm the nervous system and shift the body out of fight-or-flight mode is 4:8 breathing. It’s especially effective for lowering anxiety, easing stress, and supporting restful sleep.

   

• Improves Physical Performance & Physical Health (Nasal Breathing, Buteyko Breathing, Box Breathing):
• Nasal breathing during training enhances oxygen efficiency and raises nitric oxide, which supports circulation and aerobic endurance.
• Buteyko-style breath holds and controlled exhalation training improve CO₂ tolerance, which optimizes oxygen delivery through the Bohr effect and enhances stamina.
• Box breathing (structured inhale–hold–exhale–hold) also builds CO₂ tolerance and promotes mental resilience under stress.
   

• Balances the Nervous System (Heart-Coherent Breathing & 4:8 Breathing):

  Heart-coherent breathing has been shown in research to improve heart rate variability, which reflects a healthy and adaptable nervous system. Paired with 4:8 breathing, these techniques help regulate stress responses and bring the body back into balance.

   

• Enhances Clarity & Creativity (Circular Connected Breath & Heart-Coherent Breathing):

   

No experience is needed to begin breathwork. In fact, many people start with no prior knowledge or experience. Breath of Gold hosts weekly breathwork sessions on Sunday’s and your first one is free to try. Our live online free breathwork sessions are great for beginners. We guide you step by step through the process, so you can feel comfortable and confident as you explore this transformative practice and you are aware of how to manage the experience and listen to your body.

Preparing for a breathwork session helps you feel more safe and supported to fully experience the healing potential of the practice. There are ways that you can prepare for a breathwork session whether it’s held online or in person. 

Online sessions allow you to connect from the comfort of your home, which is especially convenient if you don’t have local access to a trauma-informed facilitator or group. In-person sessions, on the other hand, are often done in a group setting and provide the added benefit of in-person connection with like-minded people and in person support from a trained breathwork facilitator.

Below are some important steps to help you get the most out of either type of session:

1. Set a Specific Intention: Before your session, take a few moments to reflect on what you want to release, heal, or explore.
   1. Your intention might be to let go of old trauma, gain clarity about a life decision, or simply deepen your connection with yourself.
   2. Setting an intention provides focus and meaning, guiding your breathwork journey. 
2. Preparing for an Online Breathwork Session: If you’re participating virtually, setting up the right space will make a big difference in the quality of your experience:
   1. Stable Wi-Fi: Ensure you have a strong internet connection to avoid interruptions.
   2. Headphones: Use headphones to fully immerse yourself in the music and facilitator’s guidance. This is especially important for styles like circular connected breath, where music is a big part of the breathwork journey.
   3. Create a Comfortable Setup:
      1. Lie down on a thick yoga mat, thick pad, or bed.
      2. Keep extra blankets and pillows nearby so you can adjust as needed.
      3. Choose a quiet, private area where you won’t be disturbed.
   4. Set the Mood: Dim the lights and set up in a clean space. If you have an air purifier, that is great to turn on as well to improve your experience.
3. Preparing for an In-Person Breathwork Session: Many breathwork styles are practiced lying down, so it’s important to bring items that will keep you comfortable throughout the session:
   1. Thicker Pad to Lie On: A camping pad or inflatable pad provides more support than a standard yoga mat and will help prevent discomfort during longer sessions.
   2. Blankets: It’s common to feel cold during breathwork as circulation shifts. Bring a warm blanket or two to stay cozy.
   3. Pillow & Eye Mask:
      1. A pillow provides support for your head and neck.
      2. An eye mask helps block out distractions and encourages inward focus.
   4. Water Bottle: Stay hydrated before and after your session.
   5. Journal & Pen: Insights and breakthroughs often come up during breathwork. Writing them down helps you integrate your experience and track your progress.
4. General Tips for All Breathwork Sessions: These steps will help you feel grounded and supported, no matter where you practice:
   1. Dress Comfortably: Choose loose, breathable clothing that won’t restrict your movement or breath.
   2. Hydrate: Drink water before the session, but avoid a heavy meal right beforehand so you feel comfortable while breathing deeply.
   3. Give Yourself Permission to Feel: Activating styles of breathwork, like circular connected breath, can bring up intense emotions or physical sensations. Allow yourself to feel and release without judgment.
   4. Stay Open: Approach the session with curiosity, surrender, and trust. Some sessions may feel peaceful and relaxing, while others bring up deep emotions or profound realizations. 
5. Why Preparation Matters: Preparing for a breathwork session helps you to relax deeper into the experience and get more out of the breathwork journey. 

Results from breathwork can be felt almost immediately, especially after just one session. Many people report feeling lighter, more grounded, and experiencing immediate stress relief. However, deeper and more lasting results often come with consistent practice. Over time, you'll likely notice reduced anxiety, increased mental clarity, and improved emotional regulation.

Breathwork is an incredibly versatile practice, and when combined with other modalities, it can deepen your healing and enhance your overall well-being. Here are some practices that pair well with breathwork:

YogBreathwork and yoga are natural partners. Yoga helps prepare the body for breathwork, increasing flexibility and releasing tension. Combining the two enhances both physical and emotional release.

Meditation: Meditation and breathwork complement each other by cultivating mindfulness and focus. Breathwork can be a powerful way to prepare the mind for meditation, helping you reach deeper states of relaxation and clarity.

Sound Healing: Using sound healing instruments (e.g., Tibetan bowls, gongs, or music) alongside breathwork helps to release blockages and supports emotional processing. Sound enhances the healing power of breathwork by resonating with the body’s energy centers.

Reiki or Energy Healing: Energy healing modalities like Reiki can work really well synergistically with breathwork by helping to clear energetic blockages and balance the body’s energy flow, accelerating healing and emotional release.

Somatic Therapy: Somatic practices that focus on the body’s sensations and movements can deepen the healing experience in breathwork. Combining breathwork with somatic therapy can support trauma release and emotional regulation.

Journaling: Journaling before or after a breathwork session allows you to reflect on your emotions, insights, and experiences. It helps integrate the process and can offer valuable clarity or healing insights.

Visualization & Affirmations: Combining breathwork with visualization techniques or positive affirmations can help you manifest healing, personal growth, or specific goals, enhancing the mind-body connection.

Mindfulness Practices: Mindfulness exercises teach you to stay present in the moment, making them a natural complement to breathwork. This helps you cultivate a deeper awareness of your body, thoughts, and emotions.

By integrating breathwork with these practices, you create a holistic approach to healing and personal growth. The combination allows for greater emotional release, physical well-being, and spiritual transformation.

Getting started with Breath of Gold® is easy! Here's how to begin your journey:

1. Try a Free Sunday Breathwork Session: This live, circular connected breathwork session is the perfect introduction to the practice and our community. It’s a safe space to experience the transformative power of breathwork.
2. Explore Our Courses:
   1. 90-Day Breathwork Transformation Course: Deepen your personal breathwork practice and experience lasting transformation.
   2. Nervous System Regulation Course: Learn powerful techniques to reduce stress and regulate your nervous system through breathwork.

Become a Breathwork Facilitator: If you're ready to guide others in transformational breathwork, consider enrolling in our Breathwork Facilitator Certification Program, designed to teach you trauma-informed techniques and help you build a successful breathwork business.

Every Sunday, we offer free live virtual breathwork sessions where you can experience the healing power of Circular Connected Breathwork hosted on Zoom. These sessions are perfect for beginners and seasoned practitioners alike, providing a supportive space for emotional healing, growth, and connection.

You’ll join a community of like-minded individuals, and you might uncover powerful insights such as releasing chronic stress, discovering your purpose, or overcoming emotional challenges.

Every Sunday, we offer free live virtual breathwork sessions where you can experience the healing power of Circular Connected Breathwork hosted on Zoom. These sessions are perfect for beginners and seasoned practitioners alike, providing a supportive space for emotional healing, growth, and connection.

You’ll join a community of like-minded individuals, and you might uncover powerful insights such as releasing chronic stress, discovering your purpose, or overcoming emotional challenges.

Yes, Breath of Gold® is well-known for being trauma-informed. We prioritize safety, support, and compassion in all of our breathwork sessions, especially for those navigating trauma. Our trauma-informed approach ensures that you are always in control of your experience, allowing you to process emotions at your own pace and providing the tools necessary to heal safely and effectively.

A trauma-informed breathwork certification equips you with the skills and knowledge to guide clients through breathwork in a sensitive, safe, and supportive way, particularly those who may have experienced trauma. This certification focuses on creating a healing environment where clients can explore their emotions, release trauma, and regulate their nervous system without feeling overwhelmed.

We teach you about trauma-informed cueing during a breathwork session, different types of normal experiences people have in breathwork, and active listening techniques to make your clients feel seen and heard.

Breathwork is the fastest growing healing and self-help modality right now. More and more people are looking for somatic release practices like breathwork rather than traditional therapy. 

With breathwork becoming so popular and easily accessible for people, it makes for a great business or side-hustle if you’re looking to get breathwork certified. 

It provides profound benefits such as stress relief, emotional release, and increased clarity. Whether you’re looking to enhance your own emotional well-being or expand your practice as a coach, therapist, or healer, breathwork offers a powerful tool to support others' emotional healing and growth.

If you plan to facilitate breathwork for others, especially in a therapeutic or professional setting, certification is strongly recommended.

Breathwork is a powerful practice that can surface deep emotions, memories, and even past trauma. It is not a casual activity or a passing trend. When facilitated responsibly, breathwork can support profound healing and transformation. Without proper training, however, there is a risk of causing unintentional harm.

A trauma-informed approach ensures you know how to guide others safely, select the right style of breathwork for their individual needs, and hold space with care and respect.

The Breath of Gold® Breathwork Facilitator Certification provides the education and skills necessary to lead safe, ethical, and transformative sessions. This training will prepare you to facilitate with confidence while supporting your clients at the highest level.

The Breath of Gold® Breathwork Facilitator Program is perfect for anyone eager to master breathwork facilitation, especially those looking to integrate it into their career. It’s ideal for therapists, coaches, yoga instructors, and healers who want to offer deeper emotional healing to clients and grow a successful breathwork business.

After graduating from the Breath of Gold® Breathwork Facilitator Program, you will be fully qualified to guide others through transformational, trauma-informed breathwork sessions. You will have the knowledge and skills to facilitate both group classes and one-on-one sessions, supporting individuals in their emotional release, personal growth, and nervous system regulation.

You’ll be trained in various breathwork techniques, including Circular Connected Breathwork, which is a big focus in our program, along with pranayama and other breathing styles. With this certification, you will be equipped to help your clients navigate stress, anxiety, trauma, and emotional blockages, while promoting healing and self-discovery.

Additionally, as a certified breathwork facilitator, you will have the skills to:

• Lead transformational breathwork sessions for individuals and groups.
• Use breathwork as a tool for emotional release and trauma healing.
• Integrate breathwork into your existing practice if you are already a therapist, coach, or healer.
• Create breathwork-based workshops, retreats, or online programs.
• Develop and grow a successful breathwork business.
• Build a supportive community by offering ongoing breathwork journeys for healing and growth.

You’ll also be trained to create a safe and empowering environment for your clients, ensuring their experience is both nurturing and transformative. With the skills gained from this program, you’ll be ready to inspire, heal, and support others in their own journeys of self-discovery and transformation.