When Breathwork Doesn’t Work
By Zenn
The first time I tried breathwork, I was blown away.
There was such a rush of energy. It felt powerful — like my body had experienced an electric shock.
I thought I’d found the perfect complement to therapy.
The style I learned was an active, mouth-based pattern: one deep inhale into the belly, another into the chest, then an exhale. The instructor encouraged us to “go at our own pace,” but I didn’t understand how important that phrase really was.
Because for someone like me — whose nervous system had spent years in a state of hyperarousal — that kind of activating breath was too much, too soon.
At first, I could power through the resistance. I felt calm for a little while after each session, and I told myself that was proof it was working. But over time, something shifted.
Every time I tried to begin a session, I felt agitated. My body wanted no part of it. I pushed anyway. Breathwork involves work, right? I thought the resistance meant I needed more discipline — more sessions, more intensity. I even signed up for breathwork facilitator training.
But the harder I pushed, the more discomfort — and eventually, anger—I felt.
What Was Actually Happening
Our breath directly shapes how our nervous system responds to the world.
When the breath is fast, full, or forceful, it signals to the body that there’s activation — something happening that requires energy or alertness. For people whose systems are already running high (anxiety, overthinking, chronic tension), active breathing patterns can amplify that arousal instead of settling it.
That’s not failure. That’s biology.
The sympathetic nervous system (our “fight, flight, mobilize” system) is activated by quicker or more effortful breathing. The parasympathetic system (our “rest and digest” response) comes online with slower, longer exhalations, natural pauses, and gentle rhythm.
The body isn’t wrong. It’s simply doing what it was designed to do: protect you.
The Reframe
Breathwork can be deeply healing. It can also be too activating if your body isn’t ready for that level of charge.
If you find yourself feeling frustrated, dizzy, angry, or shut down during breathwork, it doesn’t mean you’re doing it wrong. It means your body is asking for something different — something slower, safer, and more attuned.
Forcing a practice, even one as beautiful as breathwork, can teach the body that awareness equals overwhelm. And that’s the opposite of regulation.
When You’re Struggling with Breathwork
If you’ve noticed resistance or fatigue after breathwork, try pausing the intensity and reconnecting with the basics. Here are some gentle alternatives that still support regulation without forcing:
Start by noticing the breath
Don’t change it. Just observe its pace and depth. This simple awareness often brings softening.Lengthen the exhale
If you inhale for a count of four, exhale for six or eight. This gently activates the parasympathetic system — your body’s natural calming response.Sigh naturally
Let yourself exhale audibly through the mouth. Sighing is the body’s built-in way to reset tension.Rest your attention on sensation
Notice where your feet or hands are, your body’s temperature, the texture of your clothing. Breath follows safety.Breathe through the nose
Mouth breathing tends to be more activating; nasal breathing supports slower, steadier rhythms.Go slow — truly slow
Breathwork doesn’t have to be a workout. Sometimes the most profound practice is simply slowing down and noticing that you’re breathing.
What I Learned
After starting somatic work, I realized my resistance to breathwork wasn’t a problem to fix — it was communication. My body was saying, I need to slow down.
Now, when I guide myself or others, I remember: the goal isn’t to breathe harder, it’s to breathe with awareness.
Breathwork isn’t about conquering your body. It’s about listening to it.
Sometimes regulation looks like deep belly breaths.
Sometimes it looks like one long sigh.
And sometimes, it looks like pausing altogether — giving your system permission to rest until it feels safe enough to open again.
If you’ve found yourself struggling with breathwork, maybe the next step isn’t to push harder, but to listen more deeply.
Let your breath meet your body where it is.
