For a long time, I thought breathwork would be a universal fix.
Everywhere I looked, it was framed as a simple tool for calm, focus, and resilience: something anyone could do, anytime, with guaranteed benefits. But when I tried certain techniques, I didn’t feel grounded or energized. I felt dizzy. Nauseous. On the verge of fainting.
Living with EDS and POTS means my nervous system doesn’t respond the way most wellness advice assumes it will. My circulation is unstable, my stress response is easily triggered, and what looks like “activation” for someone else can feel like danger to my body.
Breathwork didn’t become helpful for me until I stopped treating it like a performance thing, and started treating it like a regulator.
Why Breathwork Can Backfire in Fragile Physiology
Many popular breathwork practices aim to stimulate the nervous system: faster breathing, deep inhalations, long breath holds. For some bodies, that feels empowering. For mine, it often does the opposite.
With POTS and connective tissue disorders, blood flow to the brain can already be compromised. Rapid breathing or breath retention can worsen lightheadedness, spike sympathetic activity, and trigger presyncope.
This doesn’t mean breathwork is bad, it means context matters.
Breathwork That Does Not Work for Me
Intense or Hyperventilation-Based Techniques
Methods like Wim Hof–style breathing nearly made me faint every time I tried them. The combination of rapid breathing and long breath holds overwhelmed my autonomic system instead of calming it.
For people with dysautonomia, this kind of stimulation can reduce cerebral blood flow and increase adrenaline: exactly the opposite of what many of us need.
I’ve learned that if a breathing practice leaves me shaky, dizzy, or wired afterward, it’s not resilience-building. It’s a warning sign.
Breathwork That Does Support My Nervous System
Over time, I’ve found that gentler approaches, focused on slowing, stabilizing, and restoring circulation, are what actually help.
Slow Nasal Breathing
- About 4–6 breaths per minute
- Inhaling and exhaling through the nose only
This supports carbon dioxide tolerance, improves oxygen delivery, and feels grounding rather than stimulating.
Extended Exhales
- For example: inhale 4 seconds, exhale 6–8 seconds
Longer exhales activate the parasympathetic nervous system without forcing relaxation. This is especially helpful during flares or high-stress days.
Short Sessions
- No more than 10-15 minutes at a time
Long breathwork sessions can backfire for me. Short, consistent pauses work better than extended practices.
Breath Awareness (No Manipulation)
Sometimes, the most supportive practice is simply noticing the breath without trying to change it, especially when my system feels unstable.
Why This Works: The Science Behind Breathwork
Research helps explain why subtle approaches feel safer and more effective for fragile nervous systems:
- Parasympathetic activation: Slow, controlled breathing signals safety to the nervous system and counteracts chronic fight-or-flight.
- Vagal tone and HRV: Gentle breathing patterns can improve heart rate variability, a marker of resilience and autonomic balance.
- Cortisol regulation: Controlled breathing has been shown to reduce stress hormone levels, supporting emotional regulation.
For people with dysautonomia, the goal isn’t stimulation. It’s regulation.
How I Use Breathwork in Daily Life
Breathwork isn’t a standalone ritual for me. It’s something I weave into my day:
- During symptom flares, to prevent escalation
- Before sleep, to help my body downshift
- During stress, instead of pushing through
- After movement, to support recovery
I don’t force calm. I invite stability.
A Final Thought
Breathwork is deceptively powerful… but it isn’t universal. People with EDS, POTS, MCAS, or fragile physiology need approaches rooted in safety, flexibility, and self-trust.
Learning to breathe in a way that supports my nervous system has been less about mastering techniques and more about listening. When breathwork respects the limits of my body, it becomes one of the simplest tools I have for resilience.
Not optimization, not performance.
Just regulation.
Wellness with EDS 
Leave a comment