What is Breathwork?

Breathwork is a general term for any conscious breathing technique used to influence a person’s physical, mental, emotional, or even spiritual state. These practices have existed in many forms for thousands of years, with roots in ancient traditions such as pranayama in India. In modern times, the 1960s and 1970s saw the emergence of new therapeutic breathwork methods in California — notably Holotropic® Breathwork developed by Dr. Stanislav Grof, and Rebirthing Breathwork by Leonard Orr — as alternatives to LSD and other psychedelics, which had been banned in psychotherapy. These approaches showed that specific patterns of mouth breathing could induce altered states of consciousness and help release stored emotions.

The style I teach, Two-Stage Pranayama, is an abbreviated version inspired by these methods. While the original holotropic and rebirthing practices used a continuous pattern of one inhale and one exhale, my technique combines two inhales — one into the belly and one into the chest — followed by one exhale out through the mouth. The intention remains the same : to reach a non-ordinary state of consciousness where emotions, memories, and tension can surface and be released. In my Breathe in Paris® classes, I combine this breathing with Reiki, guided meditation, and carefully chosen music to create a powerful, supportive experience.

Benefits of Breathwork

There have been tests showing that people breathe about 20,000 times a day, yet most of us are neither breathing properly nor deep enough. We’re taking shallow breaths that causes depression as well as anxiety. No one’s telling us to breathe from our belly outside of a yoga class. Yet, belly breathing promotes peace and immediately calms us down as we invite more oxygen into our body. It also connects us to our truth. Our answers lie within, we just need to gain access to them. Taking full complete breaths actually changes you on a physiological level by creating a new balance between consciousness and unconsciousness, while restoring balance in the sympathetic (fight/flight) and the parasympathetic (relax / heal) nervous systems. This breathing exercise releases oxytocin while managing and calming cortisol. Breathing from the belly unlocks blocked energy and other stresses, allowing you to open up space for solutions, inspiration, and hope. The benefits of this simple and safe practice are many and are often immediate. 

Some benefits of Breathwork when practiced regularly :

  • Improves organ function by increasing oxygenation and allowing the diaphragm to gently massage the stomach, small intestine, liver, pancreas, and heart. This supports better digestion, boosts memory, reduces fatigue, and promotes deeper, more restorative sleep.

  • Supports detoxification by stimulating the lymphatic system and releasing carbon dioxide. Since 70% of toxins are eliminated through the breath — the other 30% through the bladder and bowels — conscious breathing helps the body cleanse more efficiently.

  • Boosts immunity by raising the body’s pH to an alkaline state, increasing its ability to fight off bacteria.

  • Enhances physical endurance and performance by delivering oxygen deep into the lungs, all the way to the alveoli, where it fuels the muscles and helps prevent the build-up of lactic acid, reducing cramps and muscle soreness.

  • Increases energy levels by activating the parasympathetic nervous system and relaxing over-stressed adrenal glands, with oxygen providing 90% of the body’s energy needs.

  • Reduces stress and induces calm through controlled stimulation of the sympathetic nervous system via mouth breathing, followed by deliberate activation of the parasympathetic nervous system through natural nose breathing for at least 10 minutes.

  • Brings clarity, focus, and emotional release by quieting the analytical part of the brain. This temporary shift, called Transient Hypofrontality, allows the subconscious mind to take over, and many people experience euphoria, a sense of timelessness, reduced discomfort, or feelings similar to a runner’s high.

The Practice

My Breathwork classes are three hours long and divided into two parts.

Part One – “The Grounding” :

In the first section, you’ll be seated on a block on the floor as we prepare the mind and body for the Breathwork session. For about an hour and a half, we connect as a group, explore the theme of the session, pull a tarot “card of the day,” and take time to reflect on what’s happening in our lives right now. This phase engages the prefrontal cortex — the part of the brain we use to think, analyze, and plan — so you can bring conscious awareness to where you are before going deeper.

I explain the Breathwork technique in detail, share what to expect physically, mentally, and emotionally, and give you tools to navigate whatever comes up. If you’re new, this will help you feel ready; if you’re experienced, I encourage you to listen with fresh ears — you may learn something new about the practice.

Before we begin the next phase, we’ll take a 10-minute break to stretch or use the restroom.

Part Two – “The Breathwork Session” :

The Breathwork section lasts between 75 and 90 minutes, including about 30 minutes of active breathing through the mouth, followed by a deep integration phase through the nose. Here, we shift away from the prefrontal cortex and into the limbic brain — the seat of emotions and memory — where we may enter an altered state of consciousness. The thinking mind takes a back seat, making space for emotions, sensations, and insights to surface naturally.

You’ll be lying on your back, fully dressed (it’s best to wear comfortable clothing), covered with a blanket, and wearing an eye mask to boost melatonin and block out distractions. The session is accompanied by a pre-prepared playlist created for that specific journey. You can breathe with the rhythm of the music or at your own pace.

The Breathwork technique I teach is called Two-Stage Pranayama, an abbreviated form of Holotropic® Breathwork. It’s a circular, conscious, connected breathing pattern through the mouth: one inhale into the belly, a second inhale into the chest, and one natural exhale out. Breathing this way changes the proportions of gases in the blood — increasing oxygen and decreasing carbon dioxide — which shifts your body’s physiology and activates the sympathetic nervous system. This creates a state of controlled, voluntary hyperventilation that can open the door to altered states of consciousness, where emotions, memories, and physical tension can surface and release.

The Three Phases of the Breathwork Session :

  1. Opening meditation (about 10 minutes, natural breathing) : To ground the body, focus the mind, and set an intention for the journey ahead.

  2. Breathwork (about 30 minutes active breathing, through the mouth) : The most physically and emotionally intense part of the session, where sympathetic nervous system activation takes place. You are placed in a safe, controlled state of stress, giving you the chance to practice mindfulness, curiosity, and observation — skills you can carry into everyday life. You may feel tingling, heat, shivering, or cramping in your hands, feet, or face (tetany). Emotions can rise without warning — tears, laughter, joy, or a deep sense of release. All of this is normal, and I guide you through it. You can return to a natural nose breath at any time. Breathing from the belly helps release blocked energy.

  3. Integration (20–30 minutes, natural breathing through the nose) : This phase is the most important part of the whole class. Returning to a natural nose breath activates the parasympathetic nervous system, allowing the body to rest, repair, and heal. Many people fall asleep, feel deep peace, see images or colors, release emotions, or connect with intuitive insights. This is your chance to settle and integrate the whole experience.

For an effective session, active breathing should last at least 18 minutes, and there’s no need to go beyond 30–35 minutes. It’s really important to always end Breathwork with the integration phase. I’ll finish the class by guiding you back to a seated position and guiding you on a short meditation, so you can take what you’ve experienced and bring it into your daily life. After a session, it’s best to drink plenty of water and not have big plans, in case you feel the need for time alone.

Please note that my Breathe in Paris sessions are not about relaxation — they are designed to take you out of your comfort zone, physically, mentally, and emotionally. I’ll guide you every step of the way, with my voice and the music, in a safe space where you can explore.

Breathwork is an excellent practice if you’re looking to release stress, enhance physical and mental endurance, and simply live a better life. My classes have welcomed students aged 18 to 82, showing its suitability for a wide range of individuals. However, it’s important to understand that Two-Stage Pranayama Breathwork, with its potential for intense physical and emotional release, can be comparable to a high-intensity workout.

If you have specific health concerns or have been advised not to take part in similar activities, please speak to your doctor before booking. For group sessions, you must meet the health requirements listed below. If it’s for a private session, I can adapt the breathing technique to your needs.

What to Know Ahead of Time

I suggest you don’t eat for 2 hours before class. If you eat before Breathwork, the blood will be diverted to the stomach for digestion and prevents you from dropping into these non-ordinary-states. I also suggest limiting fluids to avoid needing to go to the bathroom during the session. Keep an open mind!

The Cleansing After a Breathwork Session

Breathwork can be a powerful cleansing process — not just for your body, but also for your mind and emotions. What happens during the session can continue to unfold for a few days, or even up to 10 days afterwards. This is part of your body and mind integrating the experience.

Emotionally, you might feel more open or sensitive. Old emotions or memories may rise to the surface — sometimes joy, sometimes sadness, sometimes a mix of both. You may notice yourself reacting differently to situations or feeling things more deeply. This is your system releasing what’s been stored, sometimes for years, and making space for something new.

Physically, you might feel tired, or surprisingly energized. Some people experience mild symptoms like headaches, nausea, muscle cramps, or a soreness similar to what you might feel after a workout. You might also notice changes in your sleep, temporary cold-like symptoms, or other small physical shifts. All of these are signs of your body rebalancing and letting go.

I like to think of it like cleaning out a room that hasn’t been touched in years. At first, the dust is stirred up — it might feel messy and uncomfortable. But over time, it settles, and you’re left with more space, more light, and more ease.

My advice during a cleansing process after a session :

  • Meet this time with mindfulness and self-compassion

  • Observe what’s happening without judgment

  • Practice slow, calming breaths through your nose

  • Give yourself space and avoid overloading your schedule

  • Drink plenty of water

  • Rest as much as you need

And remember — I’m here if you need support. If you have questions or want to share your experience, you can always email me at susan@susanoubari.com.

Breathwork is Not For Everyone

The Breathwork I teach is not recommended if you have any of the conditions listed below. While there is no formal medical evidence proving harm, the practice involves controlled hyperventilation, which changes blood chemistry, temporarily increases heart rate and blood pressure, and can trigger strong physical and emotional responses. The Two-Stage Pranayama Breathwork used in all my sessions can be compared to a high-intensity workout — with the added potential for deep emotional release. If you’re unsure, please speak to your doctor before booking or email me at susan@susanoubari.com.

Conditions and why they may not be suitable for Two-Stage Pranayama Breathwork :

  • Cardiovascular disease or high blood pressure (e.g. history of heart attack, angina) : Hyperventilation can raise heart rate and blood pressure, increasing strain on the cardiovascular system.

  • Glaucoma or retinal detachment : Rapid breathing can dilate pupils and change eye pressure, which may put stress on sensitive eye structures.

  • Advanced osteoporosis : Lower carbon dioxide levels raise blood pH, which can reduce ionized calcium in the blood. Over time, this may affect bone stability.

  • Neurological disorders (e.g. Parkinson’s, multiple sclerosis) : Changes in blood chemistry during Breathwork can cause tetany (muscle cramping/spasms) and nerve irritability, which may worsen symptoms in some people.

  • Seizure disorders or severe mental illness : The altered state of consciousness and physiological changes may trigger seizures or destabilize certain mental health conditions.

  • Recent major injury or surgery : Breathwork can put a physical stress on the body, which may interfere with healing. I recommend waiting at least 2 months after surgery, or confirming with your doctor when it’s safe for you to participate.

  • Personal or family history of aneurysms : Temporary increases in blood pressure could be risky if blood vessels are weakened.

  • Pregnancy (any stage) : Due to the physical intensity and changes in blood flow, Breathwork is not recommended during pregnancy. (It is safe if you are trying to conceive.)

  • Asthma : Breathwork can be done if you bring your inhaler and let me know beforehand, so we can adapt if needed.

  • Cold, sore throat, fever, nausea, or flu-like symptoms : When you’re unwell, your body needs rest and parasympathetic healing — not activation of the sympathetic nervous system. Breathwork can overstimulate your system, delay recovery, and may feel overwhelming rather than supportive. It’s also best to avoid group sessions when contagious.

I was trained and certified by Jon Paul Crimi in Los Angeles in 2018
and by Dan Brulé in Holland in 2019.