Breathwork: Why It Works for Some People and Not Others
A Nervous System–Informed Look at One of the Most Popular Wellness Tools
Breathwork is everywhere right now — from meditation apps to therapy offices to TikTok self-care routines. And for good reason: breath is one of the fastest ways to influence the nervous system.
So why do some people feel calmer, clearer, or even euphoric after breathwork… while others feel dizzy, anxious, numb, or frustrated that “nothing happened”?
The answer isn’t that breathwork is good or bad.
It’s that breathwork interacts with your nervous system — and not everyone’s nervous system is starting from the same place.
So let’s break down why breathwork can be powerful and why it doesn’t work for everyone (yet).
Why Breathwork Works (When It Works)
Breath is one of the only bodily functions that is both automatic (you don’t have to think about it) and voluntary (you can change the pace, depth, and rhythm).
That makes it a direct access point to the nervous system — especially the vagus nerve, which helps switch us into the parasympathetic “rest-and-digest” state.
Here’s what intentional breathing can do biologically:
✔ Slow the heart rate
✔ Reduce cortisol levels
✔ Shift the body out of fight-or-flight
✔ Increase vagal tone (resilience in stress recovery)
✔ Improve focus and presence
✔ Support digestion and emotional regulation
This is why breathwork is often used in trauma therapy, anxiety reduction, and somatic practices — it gives the body a way to calm itself without needing the mind to fix everything.
But… there’s another side to the story.
So Why Doesn’t Breathwork Work for Everyone?
If you’ve ever felt worse during breathwork — anxious, dissociated, restless, trapped in your body — you’re not alone.
There are four main reasons breathwork may not feel safe or effective for certain people (especially at first):
1. You’re Already in a High-Activation State
If your nervous system is in fight-or-flight, your body is primed for fast, shallow breathing.
When a breathwork practice asks you to “slow down and breathe deeply,” your biology may interpret that as a threat — especially if slowing down has never felt safe.
So instead of calming, it can create:
Tight chest / dizziness
Racing thoughts
Panic or “something is wrong” sensations
It’s not resistance — it’s a survival response.
2. You’re in a Freeze or Shutdown State
If someone is in a freeze, numb, or dissociated state, they may not feel much during breathwork at all.
That can lead to frustration like:
“I feel nothing.”
“This doesn’t work for me.”
“Why can everyone else feel it?”
Freeze states require activation first, not relaxation.
A gentle shake, movement, or grounding exercise often needs to come before deep breathing.
3. The Breath Pattern Doesn’t Match Your Nervous System State
Not all breathwork is calming.
Some styles activate the body (Wim Hof, holotropic, breath of fire)
Some ground and regulate (slow exhale, box breathing, paced nostril breath)
If someone in anxiety tries an activating breath, they’ll feel worse.
If someone in shutdown tries a calming breath, they may feel even more flat.
Breathwork isn’t one-size-fits-all — it’s state-dependent.
4. Going Inward Feels Unsafe if the Body Holds Stored Stress or Trauma
Breathwork is an internal practice.
For people who have lived in chronic stress, trauma, or emotional suppression, being still and aware inside their body can feel overwhelming, vulnerable, or unfamiliar.
Sometimes the body is saying:
“Before I go inward, I need movement, sound, or support.”
This is why trauma-informed breathwork always begins with choice, safety, and titration — not forcing stillness.
How to Make Breathwork Work For You (A More Nervous-System-Friendly Approach)
Here’s what helps:
1) Start by Noticing Before Changing Anything
Instead of: “Fix my breath”
Try: “What is my breath doing right now?”
This builds interoception (nervous system awareness).
2) Match Breath to State Instead of Forcing Calm
Activated / anxious → long exhales, humming, sighing, vagus nerve activation
Numb / shutdown → breath + movement, shaking, tapping, gentle energizing breath
3) Add Safety Signals Before Breathing
Soft eye gaze, hand on heart, grounding touch, warm blanket, music, someone supportive in the room — these calm the nervous system before breath even begins.
4) Keep It Short (60-90 seconds)
The nervous system learns better through repetition than through intensity.
The Real Goal Isn’t “Perfect Breathing” — It’s Nervous System Flexibility
A regulated system isn’t always calm — it’s responsive, adaptive, and able to shift between states.
Breathwork is just one tool that supports that.
If it doesn’t work for you yet, it doesn’t mean something’s wrong with you.
It just means your system may need a different entry point.
Sometimes the most regulating thing isn’t breathing — it’s movement. Or sound. Or connection. Or grounding.
And that’s still regulation.