Seven participants will take part in six different 9D Breathwork sessions over six weeks. In between the sessions, there is space for personal reflection, individual conversations and follow-up.

But why create a program that runs over several weeks?

Because I am curious about what happens after the session itself.

One Session Can Create an Experience – But What Happens Next?

Breathwork is highly individual.

Two people can take part in exactly the same session and still describe completely different experiences afterwards.

One person may feel calm. Another may gain a new insight. Someone may experience strong physical sensations. Someone else may not feel very much at all in that particular moment.

After the classes I have facilitated, I have heard so many powerful, meaningful and sometimes unexpected stories.

But what I have often been missing is the longer story.

What happens a few days later?

What happens after several sessions?

And is there anything the participant actually carries with them into everyday life?

From Experience to Everyday Life

That is where my curiosity lies.

Can regular breathwork and reflection help someone become more aware of their thoughts, emotions and reactions?

Can we begin to notice patterns that previously ran on autopilot?

Can new perspectives influence how we choose to respond when life feels stressful, difficult or challenging?

I don’t know exactly what the answer will be.

And that is the point.

Seven People – Seven Different Stories

This is not a program where I expect everyone to achieve the same result.

Quite the opposite.

We are seven different people with different experiences, needs, life situations and starting points. So we will also have seven different journeys.

My intention is to follow their process and, with their permission, share parts of their experiences through Onefulness.

Not to prove that breathwork works in the same way for everyone.

It doesn’t.

But to offer a more nuanced and honest picture of what a process like this can actually look like.

And perhaps it can help someone who is curious about breathwork understand what it may involve beyond one single powerful session.

We Train the Body – But We Can Also Train How We Meet Life

We often spend a lot of time training the body to become stronger, more resilient and better prepared for what we ask of it.

I believe we also need to be curious about how we strengthen our capacity to handle stress, emotions, setbacks and change.

Because life will challenge us no matter how carefully we try to plan it.

We are never completely finished.

But we can keep practising.

Reflecting.

Trying new ways.

Becoming more aware of our automatic reactions and creating a little more space between what happens to us and how we choose to respond.

For me, personal development is not about becoming a perfect version of yourself.

It is about staying curious, continuing to learn and doing something with what you discover.

That is exactly what we will explore during these six weeks.

7 participants. 6 weeks. 6 different 9D Breathwork journeys. 7 completely different stories.

The journey is yours.

After a breathwork class, the experience may continue to settle for a while. Some people notice a clear difference straight away, while others become more aware of changes after a few hours or days. It is also completely normal not to feel a major shift at all.

How you feel after breathwork can depend on the type of class you attended, how active the breathing was, and how you felt before the session. A gentle, down-regulating class may leave you feeling different from a more activating 9D Breathwork journey.

There is no particular way you are supposed to feel. Your experience is your own.

How Can You Feel Immediately After Breathwork?

Straight after a class, you may feel:

• calm and relaxed,
• tired or sleepy,
• clearer and more present,
• energised,
• emotional or reflective.

After a more active breathwork class, you may also feel warm, cold, tingly or slightly light-headed for a short time. This can happen when the breathing has been faster or deeper than usual. The sensation normally eases as you return to your natural breathing rhythm.

Stand up slowly and give yourself a moment to settle before leaving. Wait until you feel steady and fully present before driving.

Write Down Your Experience

Thoughts, emotions and ideas can still feel especially clear immediately after breathwork. Keeping a journal or notebook for reflections after your classes can therefore be valuable.

You do not need to write a lot or express yourself perfectly. A few words or short sentences are enough.

You could write about:

• how you feel right now,
• thoughts or insights that came up,
• ideas you would like to explore,
• something you want to change or prioritise,
• what you want to remember from the class.

After some time has passed, you can return to your notes. This may help you notice whether anything has changed, follow up on an idea or reconnect with something you wanted to bring into everyday life.

Write freely, without feeling that you need to understand or analyse everything immediately.

The First Few Hours After Breathwork

After a gentler class, you may feel a greater need for rest and quiet. After a more activating class, you may feel energised, open, tired or more emotionally affected.

Give yourself a gentle continuation to the day:

• drink water according to your thirst,
• eat as usual,
• rest if your body needs it,
• choose gentle movement or a walk,
• avoid immediately filling your time with too much stimulation,
• consider waiting before drinking alcohol or doing very intense exercise.

You do not need to follow a complicated routine after the class. The most important thing is to listen to your body and give yourself what you need.

How Might You Feel the Day After Breathwork?

During the first day, you may notice that you need more sleep or recovery. Some people experience more vivid dreams or find that thoughts, emotions and reflections feel clearer than usual.

You may also feel calmer or notice things that are normally lost in the pace of everyday life.

Try not to force an explanation or analyse every feeling. It is also wise to avoid making major decisions based only on how you feel immediately after the session.

Allow the experience to settle in its own time.

The Following Days

Sometimes reflections or insights appear a few days later. You may see a situation from a new perspective, become more aware of a need or notice that a theme from the class returns.

It may help to:

• prioritise sleep and regular meals,
• continue writing in your journal,
• spend time outdoors,
• take gentle walks,
• create space with fewer demands and distractions,
• speak with someone you trust.

Integration after breathwork does not need to be complicated. It is not about doing everything correctly, but about giving the experience time and noticing what feels relevant to you.

Sometimes rest and a calm, ordinary routine are the best support.

Is It Normal to Feel Tired After Breathwork?

Yes, it can happen. A longer class can feel physically and mentally demanding, particularly when the breathing has been active or the experience has felt emotionally engaging.

Feeling tired does not necessarily mean that something is wrong. Rest if you need to and allow your body to return to its usual rhythm.

Is It Normal to Feel Emotional After Breathwork?

Some people feel more emotionally open, reflective or affected after a class. Others mainly feel calm, energised or notice very little difference.

You do not need to interpret every emotion as a sign that something significant has happened. Try to meet what you feel with curiosity and without pressure.

When Something Does Not Feel Right

Most temporary reactions after a class ease with natural breathing, rest, food and fluids.

Please contact me if something feels uncomfortable, if you have questions or if you would like to share your experience, whether it felt positive, challenging or difficult to put into words.

Seek medical advice if you experience severe or persistent symptoms. Symptoms that feel acute or serious should not automatically be explained as part of the breathwork experience.

Remember

There is no particular way you must feel after breathwork.

You may experience calm, energy, tiredness, emotions, new thoughts or almost no noticeable difference at all. Not every experience needs to be analysed or given a deeper meaning.

Give yourself time, listen to your body and allow the experience to take the space it needs.

9D Breathwork is a guided breathwork experience that combines conscious breathing with immersive sound, music and vocal guidance. A session is usually completed lying down while wearing headphones and is designed to help shift attention away from everyday mental noise and back into the body.

Different 9D journeys have different purposes. Some are calming and restorative, while others are more activating and may create a deeper physical and emotional experience.

What makes 9D Breathwork different?

What makes 9D Breathwork distinctive is the complete experience.

The method combines elements such as:

• Somatic breathwork
• Multi-dimensional spatial sound
• Music and nature sounds
• Binaural beats and other audio techniques
• Guided vocal coaching
• Subliminal messages and visualisation

It is not one individual element that creates the experience. In my view, it is the combination of breath, voice, music, sound and guidance that helps the participant remain engaged in the process.

What happens during a session?

A session usually begins by helping the participant settle into the body and become aware of their natural breathing.

Different breathing techniques are then used depending on the purpose of the journey. These may include calm nasal breathing, box breathing, connected rhythmic breathing or more active breathing through the mouth.

During a session, a participant may experience:

• Deep relaxation
• Tingling, warmth or tension in the body
• Emotions or memories coming to the surface
• Quieter mental activity
• New perspectives or greater clarity
• A deeper sense of connection with themselves

Not everyone has a strong or dramatic response. A calm and subtle experience can be just as meaningful as an intense one.

Towards the end, the breathing slows down and the body is given time to recover and integrate the experience.

What happens in the body?

Breathing happens automatically, but it can also be consciously influenced.

Slow and controlled breathing may help the body move towards a calmer and more restorative state. More active breathing can temporarily affect carbon dioxide levels and create changes in physical sensations and conscious experience.

This is one reason breathwork can feel different from simply trying to think yourself into a calmer state.

The somatic approach also directs attention towards the body, rather than focusing only on thoughts. The participant can notice tension, emotions and physical reactions without needing to analyse everything intellectually.

My first experience of 9D Breathwork

When I first tried 9D Breathwork, I immediately felt that something was different.

I already had experience with meditation and other forms of breathwork, but I could sometimes find it difficult to move beyond my thoughts and reach a deeper state.

With 9D, it happened more quickly. The combination of breathing, music, sound and guidance helped me enter the experience more deeply than I had before.

I thought that if it could help me, it might also help others who find it difficult to access presence through traditional meditation.

That became an important reason why I trained as a facilitator.

What have participants experienced?

Many participants describe a deeper connection with themselves. Some also speak about feeling connected to nature, life or the universe.

Others describe more practical changes, such as greater clarity, less emotional reactivity or the courage to address things they had been avoiding.

One participant who returned to several of my classes told me that she gradually gained more clarity about her life. She began dealing with things she had previously postponed and eventually decided to change jobs.

Breathwork did not make the decision for her. But the sessions may have created the space she needed to pause, reflect and see her situation more clearly.

How has breathwork affected me?

I now use breathing more consciously in everyday life.

When I feel stressed or emotionally activated, I try to pause before reacting. A few conscious breaths give me time to reflect and make clearer decisions.

I also use the breath when I want to move out of overthinking, reconnect with myself or create more space for creativity and new ideas.

Is 9D Breathwork suitable for beginners?

Yes, but it is important to choose the right type of journey.

My advice is to begin with how you feel and what you need that day.

Someone who is new, stressed or tired does not need to start with the most intense session. A shorter or more calming journey may be a better first step.

Intensity is not the same as quality. Sometimes a down-regulating session is exactly what the body needs.

Is 9D Breathwork safe?

Active breathwork is not suitable for everyone.

Some health conditions may mean that the practice should be avoided or discussed with a doctor first. These can include certain cardiovascular conditions, uncontrolled blood pressure, serious respiratory conditions, pregnancy, epilepsy, aneurysms, osteoporosis and some severe psychiatric conditions.

During a session, participants should always be able to reduce the intensity, pause or return to their natural breathing.

9D Breathwork is a wellbeing and personal-development practice. It is not a replacement for medical care or psychotherapy.

What does the research say?

Research shows that conscious breathing can influence the body’s stress response, heart rate and the experience of calm and focus.

There is also research into music, nature sounds, spatial audio and binaural beats. However, the level of evidence differs between the different elements.

The physiological effects of breathing are relatively well studied, while research into specific frequencies, subliminal messages and NLP is more limited.

It is therefore important to distinguish between what research currently supports and what participants subjectively experience.

Summary

9D Breathwork combines conscious breathing, music, immersive sound and guidance in one integrated experience.

For some people, it creates deep relaxation. For others, it may bring up emotions, insights or a stronger connection with themselves.

The goal is not to force a dramatic experience. It is to choose a session that matches your current state, listen to your body and remain open to what arises.

Would you like to try 9D Breathwork?

At Onefulness, you can explore both calming, down-regulating journeys and more activating sessions, online and in person.

Applications are open for four participants

Are you curious about 9D Breathwork and ready to go deeper into your personal development?

Onefulness is looking for four individuals for a documented 6-week program in 9D Breathwork. During the program, you will participate in six guided classes, receive personal coaching, and gain access to the 9D app to continue exploring the method at home.

This is more than six individual breathwork classes. It is a cohesive journey where you are given the time to experience, reflect, and track your progress from start to finish.

Application deadline: August 15th

Program start: Week 37

What is the 9D Breathwork Program?

The program runs for six weeks and includes one guided 9D Breathwork class each week.

The classes consist of a mix of calmer, hybrid, and more activating sessions. You will have the opportunity to encounter different types of breathwork and discover how the experience can change when you work with the method regularly over time.

Between the group classes, you will have access to the 9D app. There, you will find shorter sessions that you can use at home as support throughout the journey.

I will follow and coach you throughout the entire program.

What's Included

• Six guided 9D Breathwork classes
• One group class per week for six weeks
• A combination of calm, hybrid, and activating sessions
• A personal discovery call before the program starts
• A group meeting before the program begins
• Personal coaching and follow-up
• Access to the 9D app for the entire period
• Shorter breathwork classes to do at home
• Opportunity to ask questions and receive support during the program
• A concluding group meeting

What Does Participation Entail?

This is a program for those who want to be active in their own process and have the ability to prioritize the journey throughout the six-week period.

As a participant, you are expected to:

• attend all six group classes
• use the 9D app between meetings when it suits you
• keep a simple journal of your thoughts and experiences
• record a short video reflection after each class
• participate in the concluding group meeting
• be open to sharing parts of your experience

The video reflections do not need to be professionally produced. The purpose is to capture your own thoughts and experiences while they are still fresh.

The concluding meeting will be filmed. We will always agree on what may be used, how it may be shared, and how you are presented before anything is published.

Why is the Program Being Documented?

This will be Onefulness's first documented 9D Breathwork journey from start to finish.

The purpose is to follow how different individuals experience 9D Breathwork when they participate regularly over a longer period. Through the participants' reflections, Onefulness aims to create a more real and nuanced picture of what a breathwork journey can look like.

In an increasingly digital world, Onefulness wants to make room for authentic encounters and personal stories. It’s not about perfect results or polished answers, but about sharing honest experiences from real people.

Your story can help someone else understand what 9D Breathwork entails and give them the courage to take their first step.

Parts of the material may be published on Onefulness's channels, such as Instagram, Facebook, YouTube, and the Onefulness website.

Who is the Program For?

The program may be a good fit for you if you:

• are curious about 9D Breathwork
• want to go deeper into your personal development
• want to explore your thoughts, reactions, and patterns
• are motivated to participate actively for six weeks
• can prioritize the group classes
• are open to reflection and personal coaching
• can imagine sharing parts of your experience
• want to gain tools that you can continue to use after the program

You do not need to have tried breathwork before. Both beginners and individuals with prior experience are welcome to apply.

Safety and Personal Prerequisites

9D Breathwork can involve both physical and emotional experiences. Therefore, in the application, you will answer brief questions regarding your health, previous experience, and your current circumstances.

If you are offered a place, we will follow up on your answers in a personal conversation before the program begins. Together, we will go through the program and ensure that the setup feels safe and appropriate for you.

Your information and health-related answers will be treated confidentially.

Practical Information

Number of participants: Four people

Program length: Six weeks

Number of group classes: Six

Start: Week 37

Application deadline: August 15th

Notification provided by: August 17th

Your Investment

1,000 SEK

The estimated value for the entire program is approximately 3,000 SEK.

The investment includes:

• six 9D Breathwork classes
• personal coaching and follow-up
• access to the 9D app for six weeks
• meetings before and after the program
• support throughout the entire journey

The discounted price applies because this is a documented program where participants contribute by sharing their reflections and experiences.

Do You Want to Be One of the Four?

Fill out the application and tell me a bit about yourself, why you want to participate, and what you hope to get out of the program.

The application helps me get to know you and assess whether the program suits your needs and circumstances. Submitting an application does not automatically guarantee a spot.

I will get back to you with a decision no later than August 17th.

Apply for the 9D Breathwork Program

You get a lot done. You balance work, training, relationships, family life and everything in between. Yet your focus feels worse, your sleep lighter and your patience shorter.

Maybe you are still training, but your body is not responding as it usually does. Or perhaps you finally have time to rest, but still cannot fully switch off.

It is easy to think the answer is more discipline: a better plan, more routines or simply pushing through. But when high performance starts to cost too much, the missing piece is rarely more pressure. It is often recovery.

Sustainable performance does not mean never feeling stressed. Stress is a normal response that can provide energy, focus and drive for a limited period. The problem arises when demands continue while sleep, pauses and recovery become too limited.

For women, total load can also look very different from person to person. Work, caregiving, training, menstrual cycle, pregnancy, early motherhood, perimenopause, menopause, sleep and life circumstances can all influence the capacity available right now. This is not about women being weaker. It is about sustainable performance needing to consider the whole person, not only the calendar.

The nervous system: your system for action and recovery

Your nervous system helps your body receive, interpret and respond to what happens around you and within you. It influences movement, attention, emotions and automatic bodily functions.

The autonomic nervous system manages processes you do not need to consciously control, such as heart rate, blood pressure, breathing and digestion. Put simply, we can speak about two important states:

• Activation: Your body prepares to act. Heart rate, breathing, muscle tension and alertness may increase. This can help you focus, make quick decisions, train and handle challenges.
• Recovery: Your body has the opportunity to slow down, process impressions and restore energy. Sleep, rest, safety, relationships, movement and pauses all matter here.

Both states are necessary. Activation is not bad, and recovery is not passive. What matters is your body’s ability to move between them.

Nervous system regulation means the body and brain’s ability to adapt activation to the situation: to focus and act when needed, but also to settle when the demand is over. When recovery is limited, the body may remain in a tense, alert or overloaded state more easily.

When stress starts to affect performance

Stress is not only a feeling. It affects how the brain and body prioritise energy, attention and recovery.

When demands stay high for a long time, the brain can become more focused on spotting problems, solving the next task and avoiding mistakes. This can be helpful in an acute situation. But when it becomes your everyday state, it may become harder to think long-term, be creative and notice what you actually need.

Focus, memory and decisions

Do you find yourself reading the same email several times, jumping between tasks or feeling overwhelmed by small decisions?

During periods of high stress, working memory can become more strained. This can make it harder to sort information, focus and prioritise. It does not mean you have lost your ability. It may mean your system has less capacity available right now.

Energy and sleep

Sleep is a fundamental part of stress management and recovery. During sleep, the body and brain have an opportunity to restore and process the day’s impressions.

Sleep needs vary between people and life stages. But when sleep is insufficient or disrupted over time, it often becomes harder to manage stress, regulate emotions and recover from both work and training.

This can create a cycle: stress makes sleep harder, and lack of sleep can make you more vulnerable to stress the next day.

Training and physical capacity

Training is a form of stress that can build strength, fitness and resilience when followed by enough recovery.

When total load is high and recovery is limited, training may feel harder, motivation may decrease and recovery between sessions can take longer. That does not mean you need to stop moving when life is intense. But the dose may need to change.

Some periods are suitable for harder sessions and progressive training. During others, a walk, mobility work, lighter strength training or a shorter session may be more sustainable. Adjusting your training is not giving up. It is training with a longer perspective.

Emotional regulation and relationships

When your system is under strain, your margins become smaller. You may feel more irritable, sensitive, shut down or react more strongly than you want to.

This is not a personality flaw. It can be a sign that your brain and body have less capacity left for new demands, impressions and conflict.

Stress management cannot be placed on the individual alone. High workload, low control and unclear expectations at work can all affect recovery. Reasonable demands, support and opportunities for breaks are also part of sustainable performance.

Why one strategy does not work for every woman

There is no universal recovery routine for women. Two people can have similar calendars but completely different circumstances.

Recovery needs can be influenced by:

• Sleep quality and duration
• Workload and responsibilities at home
• Physical activity, pain or illness
• Finances, relationships and life circumstances
• Previous periods of stress
• Neurodivergence and individual needs
• Training volume, intensity and purpose

For those who menstruate, energy, mood, sleep and training experience may vary throughout the cycle. At the same time, individual variation is significant. Some notice clear patterns, while others notice very little. It is often more helpful to observe your own patterns over time than to follow fixed rules for every phase.

Pregnancy, postpartum life and early parenthood can affect recovery through physical changes, sleep disruption and increased caregiving responsibilities. During perimenopause and menopause, hormonal changes can influence sleep, wellbeing and energy levels, but experiences vary greatly.

The important thing is not to explain everything through hormones. Your body is not a machine with identical capacity every day. Sustainable strength means being able to adjust without seeing adaptation as failure.

Signs your system may need more recovery

Occasional stress symptoms are common. But if several of these signs return repeatedly or continue for a long time, it may be worth reviewing your total load:

• You feel tired despite trying to rest.
• You struggle to fall asleep, wake often or do not feel rested.
• You find it difficult to focus, remember or finish tasks.
• Small things feel unusually overwhelming.
• You feel irritable, anxious or emotionally shut down.
• You struggle to relax even when you are off work.
• Training that used to feel manageable suddenly feels unusually hard.
• You experience recurring tension, headaches or digestive discomfort.
• You lose interest in things that usually give you energy.

These symptoms can have many causes. Try not to self-diagnose all fatigue or anxiety as stress. Contact a healthcare professional if symptoms are persistent, worsening or clearly affecting your daily life, sleep or ability to work.

How to build sustainable performance

Recovery is not something to fit in once everything else is done. It is part of your ability to function, make decisions and perform over time.

1. Review your total load

Do not only count work hours and training sessions. Include logistics, responsibilities, worries, conflicts, screen time and lack of sleep.

Ask yourself: What is taking energy right now – and what genuinely helps me recover?

Sometimes the most effective change is not adding another routine. It is simplifying, reprioritising or removing something for a period of time.

2. Make sleep part of your performance strategy

You do not need a perfect evening routine. Start simply: aim for roughly consistent sleep times, create a clearer transition from work to evening and reduce activities that keep your mind highly active just before bed.

Sleep is not passive time. It is a biological foundation for recovery, learning and resilience.

3. Adapt training to your current capacity

Keep moving, but distinguish between what builds you and what drains you right now.

A short strength session, a walk, gentle mobility or a lower-intensity workout may be a wiser choice than forcing a session your body is not ready for. The goal is not to always do the maximum. It is to stay consistent over time.

4. Create breaks that actually interrupt stress

Recovery does not always need to be long. A few minutes without demands between meetings, daylight, a phone-free walk, a calmer meal or time with people you feel good around can make a difference.

A break often works best when it is different from what is stressing you. If your work consists of screens, speed and decisions, recovery may need to be movement, silence or something practical.

5. Use conscious breathing as one of several tools

Calm, intentional breathing can be a way to pause, bring attention back to the body and create a steadier rhythm in the moment. It can be a valuable complement, but it is not a treatment or a solution to the causes of long-term stress.

A simple place to start is breathing softly through your nose and allowing the exhale to become slightly longer, without forcing it. Two to five minutes can be enough to create a conscious transition between two parts of your day.

More intensive forms of breathwork, including some 9D Breathwork journeys, are not suitable for everyone. Always follow the safety guidance before a class and consult a healthcare professional if you are unsure what is appropriate for you.

Learn more about breathwork with Onefulness.

Recovery is part of your strength

Sustainable performance is not about lowering your ambition. It is about creating the conditions to be ambitious without constantly running on empty.

When you give your nervous system more opportunities to downshift, recovery stops being the opposite of performance. It becomes an active part of it.

Breathwork, training and talks with Onefulness

At Onefulness, we use breathwork, training and talks as practical tools for presence, recovery and sustainable performance.

You are welcome to book a breathwork class or training session, or contact Onefulness for talks and tailored sessions for companies, groups and sports teams. The focus is not on performing more at any cost, but on creating better conditions for focus, recovery and long-term capacity.

Frequently asked questions

Can stress affect my training?

Yes. Long-term stress and insufficient sleep can affect energy, motivation and recovery after training. Training can still be valuable, but the volume and intensity may need to be adapted to your total load.

Can the menstrual cycle or menopause affect recovery?

For some people, hormonal changes can affect sleep, mood, energy and how training feels. Others notice little or no difference. Observe your own patterns over time and adjust when needed. Seek healthcare support for significant or new symptoms.

Can breathwork help with stress?

Calm, intentional breathing can help some people create a pause and reduce perceived stress in the moment. However, breathwork does not replace healthcare, sleep, reasonable workload or treatment for mental health concerns and exhaustion.

It can help to understand how breathing and the pelvic floor work together.

Breathing exercises cannot solve every pelvic floor problem. But they can help you become more aware of your body, reduce unnecessary tension and improve the coordination between your breath, abdominal muscles and pelvic floor.

What is the pelvic floor?

The pelvic floor is made up of muscles and connective tissue at the bottom of the pelvis. It helps to:

• support the bladder, uterus and bowel
• maintain continence when you cough, laugh or exercise
• control urine and bowel movements
• support stability together with the abdominal and back muscles
• manage physical load when you lift, run or jump

A well-functioning pelvic floor should not only be strong. It also needs to relax and adapt to different types of pressure and movement.

This is why doing more pelvic floor contractions is not always the right answer. Some people need to strengthen the pelvic floor. Others mainly need to reduce tension. Many need to work on both.

How are breathing and the pelvic floor connected?

The diaphragm is the body’s main breathing muscle and sits below the lungs.

When you inhale, the diaphragm moves down. The lower ribs expand and the pelvic floor usually follows with a small downward movement.

When you exhale, the diaphragm moves up. The ribs return and the pelvic floor usually follows with a gentle upward movement.

These movements are small and vary from person to person. Breathing can therefore help you feel and coordinate the pelvic floor, but it does not automatically build the same strength as a deliberate pelvic floor contraction.

What does it mean to breathe into the sides and back?

In breathing exercises, people sometimes talk about breathing into the belly, the sides or the back. Air always travels into the lungs. These expressions describe how the ribcage moves.

During a calm inhalation, the lower ribs can expand:

• forwards
• out to the sides
• slightly towards the back

You do not need to force the belly out or lift the shoulders. The aim is a soft and even movement around the lower ribcage.

This type of breathing awareness is also used in hypopressive training, where rib movement and body position are important parts of the technique.

Can breathing strengthen the pelvic floor?

Breathing can be a valuable addition to pelvic floor training.

It may help you to:

• feel the difference between tension and relaxation
• reduce the habit of holding your breath
• coordinate the pelvic floor with the abdominal muscles
• relax an overactive pelvic floor
• feel more confident when returning to exercise
• notice how your body responds to physical load

However, research does not support replacing specific pelvic floor muscle training with breathing exercises. Pelvic floor training has stronger evidence for conditions such as urinary incontinence and pelvic organ prolapse.

Should you exhale when lifting?

During light and moderate lifting, it can be helpful to exhale during the most demanding part of the movement.

For example, you can exhale when you:

• rise from a squat
• lift your baby
• get up from the floor
• press a weight
• lift a heavy bag

Exhaling may make it easier to coordinate the abdominal muscles and pelvic floor. It may also reduce the risk of unconsciously holding your breath and straining.

During very heavy lifting, experienced lifters sometimes use a short breath hold to create more stability. There is therefore no single breathing pattern that suits every movement and every load.

The most important thing is that the technique suits your current level and that the exercise does not cause or worsen leakage, pain or a feeling of heaviness.

Breathing and the pelvic floor before pregnancy

It can be helpful to become familiar with your breathing and pelvic floor before pregnancy.

This may be especially useful if you:

• leak urine when running, jumping or coughing
• perform heavy strength training
• often hold your breath when lifting
• experience tension or pain in the pelvic area
• find it difficult to feel a pelvic floor contraction
• find it difficult to relax the pelvic floor

By training strength, relaxation and coordination, you can create a stronger foundation before the physical changes of pregnancy begin.

Breathing and the pelvic floor during pregnancy

During pregnancy, the uterus grows and the load on the pelvic floor increases. Posture changes, the ribcage expands and breathing may feel different.

Calm breathing exercises may help you to:

• maintain mobility through the ribcage
• reduce unnecessary tension in the neck and shoulders
• become more aware of pelvic floor movement
• practise relaxation
• support calm and recovery
• prepare the body for birth

During a vaginal birth, the pelvic floor needs to relax and lengthen. This means that pelvic floor training should not focus only on contractions.

Pelvic floor muscle training is recommended during pregnancy and after birth to help prevent and treat pelvic floor symptoms. The exercises should still be adapted to the individual, the pregnancy and any symptoms.

Is breathwork safe during pregnancy?

Calm breathing exercises and intense breathwork are not the same thing.

Calm breathing may include:

• gentle nasal breathing
• slow breaths
• relaxed exhalations
• awareness of how the ribs and body move

Intense breathwork may include:

• rapid and forceful breathing
• intentional hyperventilation
• long breath holds
• strong muscular contractions
• intense physical and emotional activation

Pregnancy is a contraindication for activating breathwork. During pregnancy, Onefulness therefore uses only calm and adapted breathing practices, not hyperventilation, long breath holds or intense 9D Breathwork journeys.

Breathing after pregnancy and birth

After birth, the body needs time to heal. This applies after both vaginal birth and caesarean section.

Calm breathing can be an early step towards:

• reconnecting with the abdominal area
• becoming aware of the pelvic floor again
• reducing protective tension
• beginning to move with confidence
• coordinating breathing and movement
• preparing the body for strength training

Breathing is only the beginning. To rebuild strength and tolerate daily activities, lifting, running and exercise, physical load needs to increase gradually.

How quickly exercise can progress depends on factors such as the type of birth, healing, possible birth injuries and current symptoms.

Can breathing help with abdominal separation?

Abdominal separation after pregnancy is called diastasis recti. It means that the distance between the two sides of the rectus abdominis muscles has increased.

Breathing exercises may help you feel and coordinate the abdominal wall, but breathing or hypopressive training cannot be guaranteed to close a diastasis.

Research shows promising results for several different forms of exercise, but no single method has clearly been shown to be best.

The distance between the muscles is therefore not the only important factor. What matters is how the abdominal wall functions when you lift, carry, get up and exercise.

A simple breathing exercise for the pelvic floor

Sit or lie down comfortably.

Place your hands around the lower ribs.

Inhale calmly through your nose. Feel the ribs expand out to the sides and slightly towards the back.

Allow the abdomen to move naturally and imagine the pelvic floor softening.

Exhale slowly. Feel the ribs return and the pelvic floor gently follow upwards.

Repeat for five to eight calm breaths.

You do not need to perform a strong pelvic floor contraction. The aim is to feel the coordination between the breath, abdomen and pelvic floor.

Stop if the exercise causes pain, dizziness or a clear feeling of downward pressure.

When should you seek professional support?

Contact a pelvic health physiotherapist, midwife or doctor if you experience:

• urinary or bowel leakage
• heaviness or bulging in the vaginal area
• suspected pelvic organ prolapse
• pain during sex
• difficulty emptying the bladder or bowel
• ongoing pain after birth
• symptoms that worsen during exercise
• difficulty feeling whether the pelvic floor is contracting or relaxing

Pelvic floor problems are common, but that does not mean you should simply accept them.

Breathing, movement and recovery for women

Breathing, the abdominal muscles and the pelvic floor work together when you rest, move and exercise.

Calm breathing exercises may help you become more aware of your body, reduce unnecessary tension and build a safer foundation before pregnancy, during pregnancy and after birth.

However, breathing does not replace specific pelvic floor training or professional support when clear symptoms are present.

At Onefulness, I combine my experience in exercise, postnatal training and breathwork to help women understand their bodies, rebuild strength and feel more confident in movement.

The goal is not to constantly contract the pelvic floor, pull in the stomach or breathe in one specific way. The goal is a body that can create strength when needed and relax when the load has passed.

You do not need to be fit or experienced. You start where you are.

Mobility training helps your body move more freely and with greater control. By regularly moving your joints and muscles through a comfortable range of motion, you can improve mobility, reduce stiffness and make everyday movements feel easier.

Benefits of Mobility Training

• Improves range of motion
• Regular mobility training can help your joints move more freely and make your body feel less stiff.
• Makes everyday movement easier
• A mobile body can make it easier to bend, reach, squat, sit down and stand up.
• Supports better movement quality
• Good mobility can help you perform strength exercises and other movements with better control and technique.
• Helps muscles work through a fuller range
• When your joints move well, your muscles have better conditions to work effectively throughout the movement.
• May reduce feelings of stiffness
• Gentle movement can feel especially helpful after sleep, long periods of sitting or a busy day.
• Improves body awareness
• Mobility training helps you notice how your body feels and where you may be holding unnecessary tension.
• Can be adapted to most people
• The exercises can easily be adjusted to your current level, needs and energy.

A Few Minutes Can Make a Difference

Mobility training does not need to be complicated or time-consuming. Start with a few minutes of slow, controlled movement and avoid forcing your body into pain.

The goal is not to become as flexible as possible. The goal is to create a body that feels free, strong and functional in everyday life.

Every year on June 21, people around the world celebrate International Yoga Day. The day was established by the United Nations to raise awareness of the many benefits of yoga and to highlight its role in supporting health, wellbeing and balance between body and mind.

Yoga is often associated with physical postures, flexibility and movement. But at its core, yoga is much more than exercise. It is a holistic practice that brings together movement, breath, awareness, meditation and rest.

International Yoga Day is therefore not only a celebration of yoga as a physical practice. It is also a reminder to slow down, breathe deeply and reconnect with ourselves.

When Is International Yoga Day?

International Yoga Day is celebrated every year on June 21.

The date was chosen for a reason. June 21 often marks the summer solstice in the Northern Hemisphere – the longest day of the year. Symbolically, it represents light, energy and balance, which connects beautifully with the deeper purpose of yoga: creating harmony within ourselves and in the way we live.

Why Do We Celebrate International Yoga Day?

International Yoga Day was officially established by the United Nations in 2014, following an initiative from India. The first official celebration took place on June 21, 2015.

The purpose of the day is to make yoga more visible, accessible and understood across the world. Today, yoga is practiced by people of all ages, backgrounds and cultures.

One of the reasons yoga has become so widely appreciated is its adaptability. It can be strong and physical, but it can also be gentle, meditative and deeply restorative.

For some people, yoga is a form of movement. For others, it is a way to manage stress, improve focus, support recovery or create a deeper sense of presence.

What Does Yoga Mean?

The word yoga comes from Sanskrit and is often translated as “union” or “to connect”. It refers to the connection between body, mind and breath.

In a modern world filled with stress, screens, pressure and constant stimulation, yoga offers a way back to presence. It invites us to return to the body, observe the breath and create space between stimulus and reaction.

Yoga does not have to be advanced. It can be as simple as:

• Breathing consciously for a few minutes
• Moving the body slowly and gently
• Sitting in stillness
• Observing thoughts without judging them
• Resting in a calming position
• Creating a quiet moment without performance

At its best, yoga is not about how it looks. It is about how it feels.

Yoga and the Power of Breath

Breath is one of the most important parts of yoga. In the yogic tradition, breathing practices are often called pranayama. These techniques involve working with the rhythm, depth and flow of the breath.

Conscious breathing can help the body shift from stress and tension into calm and recovery. This is one of the reasons yoga often feels like more than physical exercise. The breath becomes a bridge between the body and the mind.

Common breathing techniques used in yoga include:

• Nadi Shodhana – alternate nostril breathing for balance and focus
• Ujjayi – soft, ocean-like breathing used to create rhythm and presence
• Bhramari – humming bee breath, often used for calm and relaxation
• Slow nasal breathing – a simple practice to support grounding and awareness

For many people, breath is the most accessible doorway into yoga. It requires no equipment, no special setting and no prior experience. You can begin exactly where you are.

International Yoga Day 2026

International Yoga Day 2026 will be celebrated on Sunday, June 21. The theme for 2026 is “Yoga for Healthy Ageing”.

This theme highlights how yoga can support wellbeing through different stages of life. It is not about staying young forever. It is about ageing with more mobility, balance, awareness and dignity.

Yoga can be adapted to different needs and life situations. A young person may use yoga for focus and stress management. An older person may use yoga to support balance, mobility and gentle strength. A busy parent may use yoga for recovery. An entrepreneur may use yoga to find clarity and calm in a demanding lifestyle.

The beauty of yoga is that it meets people where they are.

How to Celebrate International Yoga Day

You do not need to attend a large event to celebrate International Yoga Day. The most important thing is not the form, but the intention.

Here are a few simple ways to honour the day:

• Start the morning with five minutes of conscious breathing
• Join a yoga class or try a gentle online practice
• Move slowly outdoors
• Practice alternate nostril breathing
• Put your phone away and sit in stillness
• Combine yoga with meditation or breathwork
• Invite friends to a simple session of movement, breath and rest

It does not have to be perfect. Yoga is not about performance. It is about connection.

Yoga, Breathwork and Modern Recovery

In recent years, interest in yoga, breathwork and nervous system regulation has grown rapidly. This is not surprising. Many people live with high levels of mental load, stress and pressure.

Yoga and breathwork share a common foundation: the breath brings us back to the body.

By combining conscious breathing, presence and movement, we can create a stronger connection with ourselves. This can help us become less reactive, more grounded and more aware of the signals our body is sending.

International Yoga Day is therefore not only a celebration of an ancient tradition. It is also a highly relevant reminder of something many people need today: recovery, stillness and inner sustainability.

A Day to Come Back to Yourself

International Yoga Day on June 21 is a global celebration, but it begins in a very simple place: with one breath.

Whether you are completely new to yoga or have practiced for many years, this day is an opportunity to return to the basics. To breathe. To feel. To move with awareness. To pause.

Yoga does not need to be complicated. It only needs to be honest.

CO₂ stands for carbon dioxide. It is naturally produced in the body when our cells create energy.

When we rest, the body produces less CO₂. When we train, run, lift heavy weights or feel stressed, the body produces more CO₂ because it is working harder.

Many people think of carbon dioxide as something the body simply needs to get rid of. But CO₂ is also an important signal in the body. It helps regulate breathing, maintain balance in the blood and support oxygen delivery to muscles and tissues.

Why is CO₂ important for breathing?

We do not only breathe to get oxygen in. The body also breathes to regulate the amount of CO₂.

When CO₂ rises in the blood, the brain receives a signal that we need to breathe. That is why you feel a strong urge to inhale when you hold your breath. The feeling of “I need to breathe now” is often more about rising CO₂ than running out of oxygen.

This is important in both training and breathwork. If the body is very sensitive to CO₂, you may feel breathless, stressed or panicky more quickly when your breathing is challenged.

What is CO₂ tolerance?

CO₂ tolerance means how well the body can handle an increase in carbon dioxide before the urge to breathe becomes strong.

Low CO₂ tolerance can make you feel air hunger quickly, start breathing heavily or lose control of your breathing. This can happen even if you are physically fit.

Better CO₂ tolerance means the body can stay more stable and relaxed when breathing is challenged. It can help you maintain rhythm, focus and control.

It is not about forcing yourself to hold your breath for as long as possible. It is about gradually teaching the body to feel safer when CO₂ rises slightly.

CO₂ and oxygen — the connection many people miss

Oxygen is transported through the blood to muscles and tissues. But for oxygen to actually be useful, it also needs to leave the blood and enter the body’s tissues.

This is where CO₂ plays an important role. Healthy levels of CO₂ help oxygen leave the blood and reach the muscles. This is called the Bohr effect.

A simple way to understand it:

You do not just want oxygen in the blood. You want oxygen to reach the muscles where it is needed.

If you breathe too fast or too much, you can breathe out too much CO₂. This may make it harder for the body to release oxygen into the tissues, even if there is enough oxygen in the blood.

How can CO₂ tolerance help with training?

When you train, your muscles work harder. This increases both the need for oxygen and the production of CO₂.

If the body is not used to higher CO₂ levels, your breathing may quickly become uncontrolled. You may start gasping, tense up or lose focus.

With better CO₂ tolerance, it can become easier to stay in control when training gets hard.

It may help you:

• breathe more calmly at a high heart rate
• feel less panic or air hunger
• recover better between intervals
• stay focused under physical pressure
• tolerate repeated high-intensity efforts better
• feel more in control of your body

This can be useful in running, hockey, football, basketball, martial arts, swimming, interval training and strength training.

What does the research say?

Research shows that breath training involving short breath holds or reduced breathing may be useful during high-intensity training.

It seems to help the body become better at handling tough periods of effort, such as intervals, sprints or repeated explosive movements.

This does not necessarily mean that your general fitness, measured as VO₂max, improves. The effect seems to be more about helping the body tolerate the pressure that builds when the muscles are working hard and fast.

This can be relevant in sports such as hockey, football, basketball and martial arts, where you often need to perform explosively several times with short recovery periods in between.

How do you train CO₂ tolerance?

CO₂ tolerance should be trained calmly and gradually. The goal is not to push yourself into discomfort or panic. The goal is to get used to a mild feeling of air hunger while staying relaxed.

1. Breathe through your nose in daily life

Nasal breathing often helps the body breathe more calmly and efficiently. Start by noticing how you breathe during the day.

Do you often breathe through your mouth? Do you sigh a lot? Do you breathe high up in your chest?

Breathing more through the nose is a simple foundation.

2. Try nasal breathing during light exercise

Try breathing through your nose during walks, warm-ups or very light jogging.

If you quickly need to open your mouth, the pace is probably a little too high. Lower the intensity and let the body adapt gradually.

3. Practise mild air hunger

You can also practise creating a mild feeling of wanting a little more air, without letting it become stressful.

Think: “I can feel that my body wants a bit more air, but I can still stay calm.”

This helps the body become more comfortable with small changes in CO₂.

4. Short breath holds after exhaling

Breathe normally, exhale normally and then hold your breath for a short moment.

When you feel the first clear urge to breathe, start breathing calmly through your nose again.

The key is not to push. The exercise should build safety, not stress.

Common signs of low CO₂ tolerance

Low CO₂ tolerance can show up in different ways:

• you get breathless quickly even though you are fit
• you struggle to breathe through your nose during light exercise
• you start gasping easily during stress or high heart rate
• you sigh or yawn often
• you breathe high up in the chest
• you quickly feel discomfort during breath holds
• you feel panic when breathing is challenged

This does not automatically mean that something is wrong. But it may be a sign that your breathing can be trained and improved.

Important to keep in mind

CO₂ training should be done with respect for the body. More is not always better.

Do not push intense breath holds or advanced breathing exercises if you are new to this. Start simple and build slowly.

Be extra careful, or speak with a knowledgeable professional or healthcare provider, if you have cardiovascular issues, epilepsy, a tendency to faint, lung disease, pregnancy, panic attacks, severe anxiety, high blood pressure or another medical condition.

Summary

CO₂ is not just something the body breathes out. It is an important part of how the body regulates breathing, maintains balance in the blood and helps oxygen reach the muscles.

CO₂ tolerance is about how well the body can handle a natural increase in carbon dioxide without immediately reacting with stress or panic.

By training CO₂ tolerance, you may improve breathing control, feel calmer at a high heart rate and handle tough periods of training with more control.

It is not about breathing less at any cost. It is about breathing smarter, more efficiently and with greater control.

Temazcal is a traditional sweat ceremony with roots in Mexico and Mesoamerica. It is often described as a ritual for purification, rebirth, and connection with the elements of nature. In a Temazcal, participants sit inside a dark, heated sweat lodge where hot stones, water, steam, chanting, prayer, and guidance create a powerful ceremonial experience.

Although 9D Breathwork is not a Temazcal and does not use heat, steam, or a physical sweat lodge, there is an interesting connection in the feeling of ritual, intention, sound, and inner journey. Especially in the 9DMT Trip, modern multidimensional sound design meets inspiration from ancient ceremonial traditions.

What Is a Temazcal Ceremony?

A Temazcal is a traditional ceremony where heat, darkness, steam, and guidance are used to create an experience of purification and renewal. The sweat lodge itself often symbolizes Mother Earth or the womb, and entering the ceremony can be seen as a symbolic journey inward.

The participant enters the darkness, meets the heat, the breath, and themselves — and then comes out again with a feeling of having released something old.

The purpose may vary depending on the tradition and the person leading the ceremony, but it is often about:

• purifying body and mind
• releasing old emotions or heaviness
• connecting with the elements of nature
• landing in prayer, intention, and gratitude
• experiencing a symbolic rebirth
• feeling community and grounding

It is a strong physical and mental experience, which is why a real Temazcal should always be led by people with knowledge, respect for the tradition, and clear safety routines.

Temazcal as a Ceremonial Space

What makes Temazcal special is not only the heat. It is the whole experience.

The darkness. The drums. The voices. The steam. The songs. The intention. The feeling of stepping out of everyday life and into a space where something else is allowed to take place.

In many ceremonial traditions, sound and rhythm are used to help participants let go of ordinary thinking and move deeper into the body. The voice, music, and drum almost act as guides. They hold the space, create focus, and help the participant stay present in the experience.

This is where the connection to 9D Breathwork becomes interesting.

What Does Temazcal Have to Do With 9D Breathwork?

9D Breathwork is a modern guided breathing experience where breath, music, voice, frequencies, and spatial sound are combined through headphones. The goal is to create a safe and immersive space where the body can release tension, emotions can rise to the surface, and the mind can open to new perspectives.

In the 9DMT Trip, there is a clear ceremonial expression. The journey is inspired by altered states of consciousness, shamanic soundscapes, and the feeling of entering a deep inner journey — completely without substances.

Parts of the soundscape in the 9DMT journey were recorded in connection with a traditional Temazcal ceremony in Argentina, after the sound engineer received rare permission to document parts of the ceremony’s sound world. This gives the journey a special feeling of authenticity, depth, and ceremonial presence.

That does not mean that the 9DMT Trip is a Temazcal. It is still a 9D Breathwork class. But the sounds, rhythm, and ceremonial feeling help create an inner space that can remind us of what many people seek in rituals: transition, purification, release, and return.

How Do the Sounds Affect the Experience?

Sound affects us more than we often realize.

A certain rhythm can help the body relax or become activated. A voice can create safety. Music can awaken memories, emotions, and inner images. Nature sounds and ceremonial sounds can create the feeling of being somewhere beyond the ordinary room.

In 9D Breathwork, sound is not just background. It is an active part of the journey.

With headphones, an immersive sound environment is created where sounds can feel as if they are moving around the body. Voices, music, rhythms, and frequencies are built in layers. This helps many people let go of control, follow the breath, and move deeper into the experience.

When sounds from a ceremonial environment are woven into the journey, they can strengthen the feeling of ritual. They can help the participant feel more present, more focused, and more open to whatever arises in the body.

9DMT Trip – A Modern Inner Ceremony

The 9DMT Trip is a powerful 9D Breathwork journey for those who want to explore an altered state of consciousness without substances. The journey uses intensive breathing, guidance, visualizations, music, and ceremonially inspired sounds to create a deep inner experience.

Themes in the journey include:

• releasing old stories
• meeting the inner child
• exploring ancestry and generational patterns
• releasing emotional heaviness
• opening to gratitude, freedom, and a sense of renewal

The journey is intense and is best suited for those who feel ready to go deeper. It includes stronger breathing phases, breath holds, visualizations, and a clear integration phase where the body is given time to land.

The Feeling After a 9D Breathwork Class

After a deep 9D Breathwork class, many people describe a feeling of lightness, clarity, and gratitude. Others feel tired, still, or emotionally open. The experience is individual.

When breath, music, and ceremonial sounds work together, the journey can feel bigger than a regular relaxation practice. It can feel as if the body is allowed to speak, release, and process without the mind needing to understand everything intellectually.

Temazcal is an ancient ceremonial tradition for purification, rebirth, and connection with nature’s elements. 9D Breathwork is a modern breath journey where sound, music, voice, and guidance create a safe and immersive space for inner process.

In the 9DMT Trip, these worlds meet through ceremonially inspired sounds, a shamanic feeling, and intense breathwork. The result is a powerful experience where the participant can release old layers, move deeper into the body, and land in a feeling of clarity, gratitude, and inner freedom.

Mental health challenges are currently one of the biggest issues in working life. HRnytt’s HR Barometer 2025 shows that 62 percent of companies act too late, only once an employee is already on sick leave. At the same time, the Swedish Social Insurance Agency reports that psychiatric diagnoses are the most common reason for sick leave, and that stress-related mental ill health is the most common individual cause within that group.

For employers, this means higher absence, more pressure on the team, and a more difficult return to work. For the individual, it can mean long-term fatigue, reduced recovery, and lower quality of life. The Swedish Social Insurance Agency also reports that nine out of ten people on long-term sick leave due to stress-related mental ill health say that work contributed to their sick leave.

Why do companies need to act earlier?

It is not enough to step in only after someone has already burned out. Mental health at work needs to be addressed preventively through a better work environment, reasonable workload, support from managers, and clearer working conditions. Work-related ill health can often be prevented when the warning signs are noticed early.

How can breathwork help in the workplace?

Breathwork is not a treatment for mental health conditions, but it can be a practical tool for managing stress, improving recovery, and creating short pauses during the workday. Research shows that breathing exercises can reduce stress and anxiety in adults, even though more large-scale studies are still needed.

This makes breathwork relevant in the workplace because it is simple and accessible. A short moment of calm, conscious breathing can help employees slow down, regain focus, and become more aware of the body’s stress signals. As part of wellness programs, workshops, or recovery-focused initiatives, breathwork can therefore become a concrete complement to preventive workplace wellbeing efforts.

Breathwork is a complement – not the whole solution

It is important to be clear: breathwork does not replace the employer’s responsibility for the work environment. The greatest impact comes when workplaces both address the causes behind stress and also give employees practical tools for recovery and self-regulation. That is where breathwork can be part of the solution.

Mental health challenges and stress-related sick leave are a growing issue in working life. Many companies act too late, even though early and preventive efforts can make a big difference. Breathwork cannot solve the whole problem, but it can be a simple and accessible tool to reduce stress, support recovery, and create better conditions for wellbeing at work.

I also offer training sessions and breathwork for workplaces, companies, and teams that want to work more proactively with health, recovery, and energy in everyday working life. If you would like to learn more about what this could look like for your workplace, you are very welcome to get in touch.

I hold 9D Breathwork classes in Stockholm, Oskarshamn, and online. New classes are posted continuously via my social media and on the website, providing ongoing opportunities to book a class or register interest for upcoming dates.

If you would rather do a session alone or with a private group, it is also possible to book one-to-one sessions or private group sessions. I also accept inquiries from other locations and can travel to more cities in Sweden depending on the arrangement and booking.

What is 9D Breathwork?

9D Breathwork is a combination of guidance, breathing techniques, multiple sound layers, and frequencies that together create a profound experience aimed at supporting relaxation, emotional processing, and personal development.

For many, 9D Breathwork becomes a way to pause, land in the body, and create space for recovery, clarity, and inner change. Both I and many who have participated in my classes find that it becomes easier to shut out the outside world for a while. You are drawn inward step by step, the mental chatter quiets down, and stress is allowed to let go. What remains is often a sense of pause, presence, and new insights – like achieving recovery and development at the same time.

Where can you book 9D Breathwork?

Currently, you can book my 9D Breathwork classes in:

• Stockholm
• Oskarshamn
• Online

Since I post new sessions continuously, the best way to stay updated is to follow me via social media and the website.

Book breathwork for private groups, events, and companies

In addition to open classes, I can also be booked for various types of arrangements.

Private groups

Want to gather friends, family, or a smaller group for a private breathwork experience? I offer private group sessions where the setup can be adapted to the group's needs, level, and purpose.

One-to-one sessions

For those who want a more personalized approach, I also offer individual breathwork sessions. This is suitable for those who want to go deeper, have more support during the process, or receive a session tailored specifically for you. I recommend several sessions in combination with both breathwork and conversation/coaching.

Events and retreats

I accept booking inquiries for events, retreats, health weekends, women's events, fitness contexts, and other types of experiences where breathwork can become a valuable part of the whole.

Companies and workplaces

Breathwork can also be booked for companies, workplaces, and teams that want to focus on recovery, stress management, presence, and well-being. Breathing can be a practical tool to support focus, calm, and recovery. The setup for companies and organizations can be adapted to the target group and purpose.

Can you book 9D Breathwork in other cities in Sweden?

Yes, I accept booking inquiries from other parts of Sweden. If you want to arrange a class, workshop, or an event in another city, feel free to send an inquiry.

This could, for example, be relevant for:

• studios
• gyms
• retreats
• companies
• private groups
• health events
• associations and networks

Online breathwork – participate wherever you are

For those who do not live near a physical class, there is also the opportunity to book 9D Breathwork online. 

This is suitable for those who want to:

• participate in your own safe environment
• save travel time
• create a calm moment at home
• still experience a guided breathwork session

Online classes are also a great option for those seeking breathwork online in Sweden and looking for a setup that works in everyday life.

How to book a class or send an inquiry

If you want to book an open class, keep track of upcoming dates, or send a booking inquiry for a private group, event, or 1:1 session, you can find information via the website and my social media.

There, I post classes continuously and accept inquiries for:

• open classes
• private groups
• individual sessions
• companies
• events
• other cities in Sweden

To understand how breathing training works, it helps to know some of the most important terms. Here is a clear and easy guide to key breathing concepts and what they mean in practice.

What Is Breathing Training?

Breathing training is the practice of using the breath more consciously to influence the body and mind. It can be used to improve breathing patterns, reduce stress, increase focus, support recovery, and create better control during physical exercise.

When you understand a few basic terms, it becomes much easier to see why breathing affects far more than just the lungs.

Oxygen (O2): The Body’s Fuel

Oxygen is the gas we breathe in and the one the body needs to produce energy in the cells. Without oxygen, the body’s energy systems cannot function properly, which makes oxygen essential for both physical and mental performance.

In breathing training, oxygen is often discussed in relation to oxygen uptake and oxygen transport. When you inhale, oxygen enters the lungs and is then transported through the blood to the tissues.

Put simply, oxygen is the body’s fuel. It helps you move, think clearly, and perform both physically and mentally.

Carbon Dioxide (CO2): The Gas That Helps Regulate Breathing

Carbon dioxide is produced when the body creates energy, and it is then exhaled. Many people think of carbon dioxide as only a waste product, but it actually plays a major role in how breathing is regulated.

In many cases, it is the rise in carbon dioxide that creates the urge to breathe. This is why carbon dioxide is such an important concept in breathing training. Levels that are too low can negatively affect the body, while levels that rise can create a strong breathing impulse and discomfort.

Understanding carbon dioxide helps explain why calm and controlled breathing can be useful for stress, anxiety, and physical performance.

Nitrogen (N2): The Largest Part of the Air We Breathe

Nitrogen makes up the largest percentage of the air around us. Even so, it does not play the same direct role in energy production as oxygen does.

In breathing training, nitrogen is usually not the main focus, but it is still useful to understand because it reminds us that the air we breathe is made up of more than oxygen alone. Nitrogen mainly acts as a background gas in the air.

Nitric Oxide (NO): Important in Nasal Breathing

Nitric oxide is a gas the body naturally produces in small amounts. It acts as a signaling molecule and helps support blood flow and circulation.

In breathing training, nitric oxide is often mentioned in connection with nasal breathing. When you breathe through the nose, air passes through areas where nitric oxide is produced, which is one reason nasal breathing is often described as a more functional and balanced way to breathe.

This is also why nasal breathing is commonly recommended during rest and light physical activity.

Breathing Drive: The Body’s Signal to Breathe

Breathing drive is the body’s internal signal that it is time to breathe. Many people assume this is mainly caused by low oxygen levels, but in practice it is often driven more strongly by changes in carbon dioxide.

This is an important concept in breathing training because it helps explain why the feeling of air hunger does not always mean the body is dangerously low in oxygen. In many cases, it reflects the body’s response to rising carbon dioxide.

CO2 Tolerance: The Ability to Handle Rising Carbon Dioxide

CO2 tolerance refers to how well the body and nervous system can handle increased carbon dioxide without triggering stress, panic, or strong discomfort.

Low CO2 tolerance can make a person more likely to overbreathe, especially during stress, exercise, or pressure. Better CO2 tolerance can support calmer breathing, improved focus, and a greater sense of control.

That is why CO2 tolerance is a common term in breathing training, performance work, and nervous system regulation.

Overbreathing: When You Breathe More Than the Body Needs

Overbreathing means breathing more than the body needs at that moment. It can happen in an obvious way, but it can also show up more subtly through tense, shallow, or restless breathing habits.

When you overbreathe, carbon dioxide often drops too low. This can contribute to dizziness, tingling, tension, and the feeling that you are not getting enough air. This is why the answer is not always to take bigger breaths, but rather to breathe more calmly and efficiently.

Overbreathing is a common topic in breathing training because many people breathe more than they realize in daily life.

Nasal Breathing: A Foundational Part of Breathing Training

Nasal breathing means breathing through the nose instead of the mouth. In breathing training, it is often seen as a foundational habit because the nose helps filter, warm, and humidify the air before it reaches the lungs.

Nasal breathing is also associated with a calmer breathing pattern and better balance in the nervous system. It is also closely connected to the discussion around nitric oxide.

For many people, nasal breathing is a simple first step toward more conscious and balanced breathing.

Diaphragm: The Body’s Main Breathing Muscle

The diaphragm is the large breathing muscle located below the lungs. When it works well, breathing tends to feel calmer, deeper, and more efficient.

Under stress or tension, breathing often becomes higher and shallower, with more movement in the chest. In those cases, learning to use the diaphragm more effectively can support a more grounded and relaxed breathing pattern.

This is why the diaphragm is a key term in breathing training, especially when the goal is to improve both breathing mechanics and recovery.

Why It Helps to Understand Breathing Training Terms

When you understand the most important breathing training terms, it becomes easier to follow both exercises and explanations. You also get a clearer picture of how breathing influences energy, focus, stress, the nervous system, and recovery.

Oxygen helps the body create energy. Carbon dioxide helps regulate breathing. Nitrogen makes up most of the air we breathe. Nitric oxide is associated with nasal breathing and blood flow. CO2 tolerance, breathing drive, and the diaphragm are all important parts of how breathing works in practice.

CrossFit puts serious demands on the body. You need power, focus, fast recovery, and the ability to keep going when intensity rises. That is why breathing is not just automatic — it can be a practical tool for better CrossFit performance.

Learning how to use your breathing before, during, and after a workout can help you feel more in control, manage stress, improve rhythm, and recover faster between efforts. While there is limited research on breathing specifically in CrossFit, there is strong support from exercise physiology, strength training, high-intensity training, and respiratory muscle training that can be applied in a CrossFit setting.

Why Breathing Matters in CrossFit

As workout intensity increases, your body needs more oxygen and faster removal of carbon dioxide. At the same time, your breathing muscles have to work harder. If your breathing becomes shallow, tense, or out of sync, you may feel stressed sooner, lose your pacing, and waste unnecessary energy.

Breathing also affects your nervous system. Calm, controlled breathing before training can help reduce stress and improve focus. During a CrossFit workout, the goal changes. You want stability during heavy lifts, rhythm during conditioning work, and faster recovery between sets, rounds, or stations.

The Best Way to Breathe in CrossFit Is to Breathe Smart

There is no single perfect breathing method for every CrossFit workout. Different parts of training require different strategies.

Before a workout, you usually want to feel calm but ready. During heavy lifts, you need pressure and stability. During high-intensity conditioning, you need rhythm and enough airflow. Between efforts, you need to recover quickly. Good CrossFit breathing is not about always breathing slowly or always breathing through the nose. It is about using the right breathing strategy at the right time.

How to Prepare Your Breathing Before a CrossFit Workout

1. Reduce Stress Before the Workout Starts

If you arrive at the gym already tense, stressed, and out of breath before the warm-up begins, your starting point is not ideal. Spending just two to five minutes calming your breathing before the session can make a difference.

A simple method is to breathe in calmly through the nose and make the exhale slightly longer than the inhale. For example, inhale for four seconds and exhale for six. This can help calm the nervous system, reduce unnecessary stress, and improve focus before training.

2. Gradually Shift Into Workout Mode

After calming the body, the goal is not to become sleepy. The goal is to feel ready. Let your warm-up gradually increase your breathing rate and energy levels.

You do not need aggressive breathing drills right before the workout. Instead, think about moving from calm control into physical readiness. A few deeper breaths combined with movement and a proper warm-up is usually enough. Too much active breathing before the start can leave you feeling dizzy, tense, or unfocused.

3. Train Your Breathing Like Any Other Skill

If you want better breathing for CrossFit, think long term. Your breathing muscles can be trained just like other parts of the body. Research on inspiratory muscle training suggests that training the breathing muscles over time may improve breathing strength, reduce the feeling of breathlessness, and support performance.

That does not mean everyone needs special equipment, but it does mean breathing is something you can improve with practice.

How to Breathe During a CrossFit Workout

Breathing During Heavy Lifts

Heavy lifts require stability and core pressure. That is why many athletes use a short breath hold or a Valsalva-like technique to create support during the lift.

A Valsalva maneuver means taking a breath, holding it briefly, and creating internal pressure in the torso to make the body more stable.

This can be useful during heavy squats, deadlifts, presses, and Olympic lifts when you need maximum control. But it should not be overused. Holding your breath too long can increase pressure too much and is rarely helpful during longer or more conditioning-based parts of a workout.

A simple rule is to breathe in and brace before the hardest part of the lift, hold briefly if needed, and then release the breath in a controlled way as you move through the sticking point.

Breathing During Metcons

During the more breathless parts of CrossFit, it is easy to start breathing too fast and too shallow without any rhythm. When that happens, it often feels like you are chasing air instead of moving efficiently.

This is where rhythm matters. On the rower, bike, or during running, try to match your breathing to the pace of the movement. On burpees, wall balls, or thrusters, it often helps to exhale during the most powerful part of the movement.

It does not need to be perfect. The goal is simply to avoid chaotic breathing and create a more steady breathing pattern that supports your pace.

Nose Breathing vs Mouth Breathing in CrossFit

Nose breathing can be useful during the warm-up, easier aerobic work, and recovery periods. But at high intensity, nose breathing alone is often not enough.

When a CrossFit workout gets hard, your body needs more ventilation. That is when mouth breathing, or a mix of nose and mouth breathing, often becomes the most practical option. Instead of forcing one method all the time, let the intensity guide you.

Use nasal breathing when it helps you stay calm and controlled. Use mouth breathing when the workout demands more airflow.

Breathing Between Sets and Rounds

One of the most overlooked parts of CrossFit breathing is what happens during short rest periods. Many athletes pause without actually helping the body recover.

As soon as you get a few seconds, use them well. Take a few calmer breaths and slightly lengthen the exhale. That can help you lower tension, regain focus, and recover more quickly before the next effort.

Should You Practice Breath Holds for CrossFit?

Breath-hold training can be interesting, but it is not the main thing most CrossFit athletes need. It may be useful in some training contexts, especially when it comes to tolerance for intense anaerobic work, but it does not automatically improve overall fitness or CrossFit performance.

For most people, it makes more sense to focus on the basics: calm breathing before the workout, better breathing rhythm during training, and faster breathing recovery between rounds and sets.

A Simple CrossFit Breathing Plan

Before the Workout

Start with two to three minutes of calm breathing with a slightly longer exhale than inhale. Then move into your warm-up and let your breathing become more active as your body prepares for training. Right before the workout begins, take a few focused breaths to feel ready and grounded.

During the Workout

For heavy lifts, create core pressure and stability without holding your breath longer than needed.

For metcons, focus on rhythm and steady airflow.

During rest, use a few controlled breaths to recover faster.

After the Workout

Spend two to five minutes winding down with calmer breathing. This can help your body shift from high intensity into recovery and may leave you feeling more settled after the session.

Common CrossFit Breathing Mistakes

One common mistake is trying to breathe too slowly when the body actually needs more air. Another is holding the breath too long during repeated efforts. A third is ignoring breathing completely between sets, even though those short pauses are often where better recovery starts.

Final Thoughts on CrossFit Breathing

Optimizing your breathing for CrossFit is not about finding one perfect technique. It is about learning how to breathe better for the specific demands of the workout.

Calm your system before training. Create stability when lifting. Find rhythm during conditioning. Recover with intention between efforts. When you use breathing this way, it becomes a simple but powerful tool for better CrossFit performance, better recovery, and more control throughout your training.

The lymphatic system is one of the most overlooked systems in the body. It works quietly in the background to move excess fluid and “waste” away from tissues, while also playing a key role in immune surveillance and response.

Unlike blood circulation, the lymphatic system does not have a central pump like the heart. That’s why lymph flow depends more on everyday factors such as movement, muscle activity, and breathing mechanics.

What is lymph?

Lymph is a clear fluid collected from the body’s tissues. It can contain water, proteins, cellular waste products, and immune cells. Lymph travels through lymph vessels and is filtered through lymph nodes on its way back to the bloodstream.

What does the lymphatic system do?

1) Drains and “cleans” the tissues

As blood passes through the smallest vessels (capillaries), fluid leaks out into the surrounding tissues to deliver oxygen and nutrients. Most of that fluid returns to the bloodstream—but not all of it. The lymphatic system collects the excess and helps maintain healthy fluid balance.

If lymph transport capacity is reduced, fluid can accumulate in tissues and contribute to swelling (edema).

2) Supports immune defense

The lymphatic system is closely linked to immunity. As lymph passes through lymph nodes, it’s essentially “screened,” and immune responses can be activated when the body detects infection or threats.

This is why lymph nodes can become swollen or tender when your body is fighting viruses or bacteria.

3) Transports fats and fat-soluble vitamins

Specialized lymph vessels in the small intestine help absorb and transport dietary fats (and fat-soluble vitamins) onward into circulation.

Lymph nodes: the body’s “filter stations”

Lymph nodes (often called lymph glands in everyday language) act like small filter stations along lymph vessels. They are found throughout the body, with many clustered in key “stations” such as the:

• neck
• armpits
• groin

Because they’re part of immune defense and lymph filtration, lymph nodes often react during infections—sometimes becoming swollen and sore.

How does lymph move without a central pump?

Since lymph doesn’t have a heart-like pump, it relies on support mechanisms such as:

• muscle movement (walking, shifting, everyday motion)
• breathing mechanics, especially diaphragm movement
• one-way valves in lymph vessels that help keep flow moving forward

Common signs linked to fluid retention or sluggish flow

There are many reasons a person may feel swollen, but common everyday experiences can include:

• swollen ankles/legs after long periods of sitting or standing
• “puffiness” in the face or body
• heaviness and stiffness

Important: If swelling appears suddenly, is one-sided, painful, or comes with shortness of breath or chest pain, it should be assessed by healthcare professionals.

Summary

The lymphatic system is your body’s drainage and immune support network. It helps to:

• keep fluid balance stable
• transport waste and support immune response
• move fats (and fat-soluble vitamins) from the digestive system into circulation

Because the lymphatic system lacks a central pump, it’s often supported by movement and effective breathing mechanics—which is why it’s relevant when discussing recovery, stress regulation, and breathwork. 

Binaural beats are an audio phenomenon that can help some people unwind, focus, or slip into a more meditative state. For many, they work well as gentle support—though the effect can feel stronger for some and subtler for others.

What are binaural beats?

When you listen with headphones and hear two nearly identical tones (one in each ear), your brain can perceive a pulsing beat. That beat equals the difference between the two tones.

Example:

Left ear: 200 Hz

Right ear: 210 Hz

Perceived beat: 10 Hz

The key point: this pulse isn’t a drumbeat layered into the music. It’s created by how the brain processes the two signals.

Why do you need headphones?

For binaural beats to work, each ear must receive its own tone. With speakers, the sounds mix in the room, and you don’t get the same effect.

The link to brainwaves

Binaural beats are often connected to brainwaves because the perceived beat can fall within the same frequency ranges as the brain’s natural rhythms.

This is how it’s commonly described:

• Delta (0.5–4 Hz): sleep, deep rest
• Theta (4–8 Hz): meditation, dreamy/calm states
• Alpha (8–12 Hz): calm alertness, presence, gentle focus
• Beta (12–30 Hz): wakefulness, active focus

Does 10 Hz mean you “drop into alpha”?

If a track has a 10 Hz beat (alpha range), it may make it easier to move toward an alpha-like state (calm but awake). But it’s not a precise “remote control” that sets your brain to 10 Hz every time.

Think of it as support and direction, not a guarantee.

What are binaural beats used for?

Relaxation and stress

A steady sound pattern can make it easier to settle—especially if you already feel mentally tired and want to slow things down.

Focus and work

Some people like neutral focus tracks while working: it “holds a line” without distracting the way music with lyrics can.

Sleep and winding down

Calmer tracks (often theta/delta-oriented) are commonly used for evening routines and rest.

Meditation, breathwork, and soundscapes

In guided audio journeys, binaural beats can sit subtly underneath, making the experience feel more immersive.

Common questions

Are binaural beats the same as “Solfeggio frequencies”?

No. Binaural beats are about the difference between two tones (one in each ear). Solfeggio is a different kind of frequency concept and shows up more in sound healing/tonal traditions.

Do they work for everyone?

Not necessarily. Some people love them, others feel nothing. They’re simply one tool among many.

Binaural beats are a headphone-based experience where the brain perceives a pulse between two nearly identical tones. That pulse is often linked to brainwaves (like alpha at 8–12 Hz) and may help some people access calm, focus, or rest more easily. You’ll usually get the best results with headphones, low volume, and a track that matches the moment.

Online 9D Breathwork is a guided breathing experience you do from home, in your own safe environment. You’re guided through a journey where breathing, voice coaching, and an immersive soundscape work together to help you shift state: from stress to calm, from fatigue to energy, or from mental noise to clarity.

Headphones are strongly recommended, because the sound design is a major part of the 9D experience.

The Difference Between Calm and Activating Journeys

Simply put, you can think of the journeys as two modes in the body:

Calm Journeys (Down-Regulating) – “The Brake”

Calm journeys are for you if you want to regulate your nervous system, drop into your body, and unwind. They’re especially supportive if you’re dealing with stress, overstimulation, worry, tense shoulders, sleep issues, or if you simply want to come back to yourself.

How you may feel afterwards: grounded, softer in the body, calmer in the mind.

Activating Journeys (Up-Regulating) – “The Gas”

Activating journeys are for you if you want to awaken energy, courage, and momentum—or break through mental resistance. They can be more intense and offer a clear “reset,” which is great when motivation dips, you feel stuck, or you want to sharpen your focus.

How you may feel afterwards: more energy, clearer direction, stronger presence and drive.

Tip: If you’ve been running at a high pace for a long time, choose a calm journey first. If you need a kickstart and action, choose an activating journey.

What an Online Session Looks Like

Most journeys follow a clear arc:

1. Arrival & Intention – you receive a theme and guidance into the journey
2. The Breathwork Part – you work with the breath (calm or more powerful depending on the journey)
3. Integration – you land, let the body “set” the experience, and bring the effects into daily life

All you need is a comfortable place to lie down or sit, a blanket (many people feel cold at the beginning), and an eye mask.

Which Journey Should I Choose?

Choose based on how you feel right now:

• I’m stressed / tired / scattered → Choose a calm journey
• I want to sleep better / wind down → Choose a calm journey
• I feel low / unmotivated → Choose an activating journey
• I want to break patterns and shift state → Choose an activating or mid-intensity journey
• I want to land after an intense period → Choose integration/reflection

Examples of 9D Journeys

Anchor to Presence (Down-Regulating)

A calming journey for when you feel stressed, scattered, or stuck in overthinking. You’re guided back into your body and into the present moment so the mental noise can soften—and you can access clarity, focus, and inner stillness. The journey includes a gentle arrival and calming techniques (including box breathing) and ends quietly for integration.

Best when: you want to downshift, feel safe presence, and get a soft reset.

Grief & Loss (Hybrid)

A deep journey for anyone moving through grief or loss—after someone has passed, a relationship has ended, or during a major life change. You’re held in a safe space to feel, release, and process in waves, with supportive guidance and empowering messages. Toward the end there is a closing breath hold and a powerful release (scream release), followed by calm integration.

Best when: you want to meet emotions without pushing them away—and land more softly afterwards.

Letting Go (Activating)

A powerful journey for releasing what weighs you down—old pain, regret, bitterness, or self-doubt—and moving forward lighter and stronger. The journey builds progressively with guided breathing, introspection, and affirmations, and ends with a breath hold + scream release for liberation, followed by a gentle integration section.

Best when: you feel stuck and want a clear shift, release, and a “new start.”

Important to Know

Breathwork is a safe and adaptable method. You always participate at your own level, can pause at any time, and choose the intensity yourself. If you are pregnant, have cardiovascular conditions, epilepsy, have recently had surgery, are experiencing severe mental health challenges, or anything similar: choose a gentler journey and seek guidance if needed before participating.

Contact me for more information.

/Kattis

The pineal gland is a small hormone-producing gland located near the center of the brain. It has fascinated philosophers, spiritual traditions, and modern wellness culture for centuries, but its best-supported role is biological: helping the body keep time through the circadian rhythm.

Pineal gland function — the biological basics

Melatonin: the body’s “night signal”

The pineal gland’s most well-known product is melatonin. Melatonin acts as a “night signal,” supporting the body’s shift toward rest and sleep. When melatonin rises, the body typically becomes more ready to wind down; when it falls, the body becomes more alert.

Light helps set the rhythm

Melatonin production follows light–dark information processed by the brain’s internal clock system:

• Darkness tends to increase melatonin.
• Light tends to suppress melatonin.

That’s one reason bright light in the evening can make it harder to feel sleepy, while daylight in the morning often helps stabilize sleep timing.

Calcification: common and often misunderstood

Over time, the pineal gland can develop calcification (calcium deposits). This is relatively common and is often found incidentally on imaging. Calcification does not automatically mean the pineal gland “stops working,” although research continues to explore what it may mean for individuals.

What does research say — and what is still open?

There is a clear difference between what is well established and what remains uncertain.

What is most established

The strongest scientific foundation links the pineal gland to melatonin and circadian timing. Melatonin is a key part of how the body organizes sleep and recovery, and it is sensitive to light exposure—especially in the evening.

What is often discussed, but not settled as fact

In books, podcasts, and some spiritual circles, the pineal gland is sometimes connected to DMT and “mystical states.” Research literature does discuss the possibility of endogenous DMT (DMT produced within the body) and related biological pathways. However, the popular claim that the human pineal gland functions as a direct “DMT release switch” that produces large amounts in specific life events is not established as a scientific fact.

That doesn’t mean the question is closed—it means it belongs in the category of hypotheses and ongoing debate, not confirmed conclusions.

Experiences and narratives — what people commonly report

Alongside biology, many traditions link the pineal gland to the “third eye,” intuition, and inner perception. In practices such as meditation, breathwork, sound journeys, and deep relaxation, people across different backgrounds often describe similar themes:

• Inner imagery and symbols (colors, patterns, scenes)
• Pressure or tingling in the forehead or behind the eyes
• Vibrations, warmth, or strong body awareness
• A changed sense of time
• Emotional shifts: relief, grief release, joy, calm, tenderness
• Insights and a strong sense of meaning

These experiences may be interpreted through psychology, nervous-system physiology, spirituality—or a blend of all three. What can be said with confidence is that such experiences are commonly reported in altered states of consciousness and can feel deeply transformative for the person having them.

A perspective that holds both facts and curiosity

It’s possible to hold two perspectives at once:

1. The pineal gland has a clear biological core function linked to melatonin and circadian rhythm.
2. People also report powerful inner experiences that are not always tied to a single measurable mechanism.

A lack of research does not automatically prove something is impossible—it can also reflect limits in measurement tools or in the questions being asked. At the same time, it helps to separate what is established, what seems plausible, and what remains a hypothesis or personal interpretation.

Practical support for circadian rhythm and recovery

If you want to support the pineal gland’s best-known role (your melatonin rhythm), simple habits often matter most:

• Morning daylight for 5–15 minutes (ideally outdoors)
• Dim lights 60–120 minutes before bed
• A wind-down routine: gentle breathing, stretching, journaling, stillness
• Earlier caffeine if you’re sensitive
• A consistent wake-up time as often as possible

Sound healing is an umbrella term for practices that use sound as a support tool for relaxation and inner balance—for example gongs, singing bowls, guided sound journeys with headphones, ambient music, or nature soundscapes.

It’s helpful to think of sound healing as a nervous-system-friendly environment: certain sounds can make it easier to shift from “busy and tense” into “calm and present.”

Sound Healing and Brainwaves: “Coming Down in Frequency”

When people say they want to “come down in frequency,” they usually mean moving from a highly active mental state into a calmer one.

Brainwave activity is often measured with EEG and grouped into bands:

• Beta (≈13–30 Hz): alert thinking, problem-solving (can feel stressed if it’s too high)
• Alpha (≈8–12 Hz): relaxed wakefulness, calm focus
• Theta (≈4–7 Hz): deeply relaxed, meditative/dreamy state
• Delta (≈0.5–3 Hz): deep sleep

Sound can support this shift in two main ways:

1) Rhythm and repetition can calm the system

Soft, repetitive soundscapes—like ambient music or nature sounds—can signal safety and reduce mental “noise,” making it easier to settle into alpha/theta-like states.

2) Entrainment: the brain may partly sync to rhythm

Some tracks are designed to provide a clear pulse the brain can “lock onto,” such as:

• Binaural beats (requires headphones): two close tones—one in each ear—create a perceived beat in the difference between them.
• Isochronic tones: a tone that pulses clearly on/off.

This may feel like easier relaxation, steadier focus, or sleepiness—depending on the track. Effects are often subtle and individual, so it’s best described as something that can support a state, not guarantee it.

Common Frequency Tools in Sound Healing

Binaural Beats

Often used for: focus, meditation, downshifting, sleep (depending on the protocol)

Key note: headphones are required.

Isochronic Tones

Often used for: focus, structure, “reset”

Note: can feel intense if you’re sound-sensitive.

Solfeggio Frequencies (e.g., 396, 528, 741 Hz)

Often used for: intention, ritual, emotional tone

Practical tip: choose what feels good—treat it as an experience tool rather than a strict “formula.”

432 Hz (Alternative Tuning)

Often used for: a softer listening preference

Reality check: some people notice a difference, others don’t.

Nature and Ambient Soundscapes

Often used for: stress relief, grounding, recovery

This is often the most universally gentle starting point.

What Might You Feel?

Many people report:

• calmer breathing and a softer body
• less mental chatter, more focus
• emotional release (tears, relief, “letting go”)
• deeper rest afterward

If you feel anxious or overstimulated, lower the volume, switch to nature/ambient tracks, and shorten the session.

In this article, you’ll learn the key benefits of wool, how wool and sustainability connect, what to look for when choosing wool products, and simple care tips to make wool last longer.

Benefits of Wool

Wool regulates temperature (all year round)

Wool works like a natural climate control layer. Its fibers trap tiny pockets of air that help keep you warm when it’s cold, while still allowing breathability when it’s mild or warm.

Wool manages moisture without feeling wet

A major advantage of wool is that it can absorb moisture into the fiber without immediately feeling damp on the surface. That’s why wool often feels comfortable close to the skin, even during movement or longer use.

Wool resists odor naturally

Compared with many synthetic materials, wool is less likely to hold onto odor. Often, simply airing it out is enough—meaning less washing and longer product life.

Wool is resilient and keeps its shape

Wool fibers have natural elasticity. They “bounce back,” helping garments and textiles maintain their shape and feel over time—great for items that are used often.

Is Wool Sustainable?

Wool can be a more sustainable choice, but it depends on quality, sourcing, animal welfare, and how you use the product. Here are the most important sustainability advantages:

Long lifespan reduces overall consumption

High-quality wool products can last for years. Buying fewer, better items that last longer can reduce production, transportation, and waste.

Less washing can mean lower impact

Because wool stays fresher longer, you often wash it less. That can reduce water and energy use over the life of the product.

A natural fiber with end-of-life advantages

Wool is a natural fiber. Unlike many synthetics, it doesn’t shed microplastics in the same way. Under the right conditions, wool can also break down over time—depending on treatments and environment.

Grazing and landscapes

In some regions, responsible grazing can support open landscapes and biodiversity. However, farming practices matter a lot, which is why traceability and standards are important.

What Wool Is Good For

Wool is especially useful when you want something that feels warm, supportive, and naturally comfortable, while still being functional:

• Clothing (base layers, sweaters, socks)
• Blankets and throws
• Home textiles (rugs, seat pads, upholstery details)
• Wellbeing and recovery products (soft, stable surfaces where comfort and warmth matter)

How to Choose a Good Wool Product

Not all wool is the same. For better comfort, durability, and sustainability, look for:

• Traceability: Do you know where the wool comes from?
• Animal welfare: Are welfare practices clearly communicated?
• Quality and construction: Density, thickness, and fiber type affect comfort and longevity.
• Processing and treatments: These influence softness, durability, and how easy the product is to care for.

Wool Care Tips: How to Make Wool Last Longer

• Air it out often (fresh air is wool’s best friend)
• Spot-clean stains instead of washing the whole item
• Wash gently and less frequently (wool cycle or hand wash, use a wool detergent)
• Dry flat to protect shape and texture

FAQ: Common Questions About Wool

Is wool better than synthetic?

It depends on your needs. Wool offers temperature regulation and natural odor resistance, while synthetics can be useful for certain high-wear conditions. For everyday comfort and many wellbeing-focused uses, wool is a top choice.

Does wool itch?

Wool can feel itchy if fibers are coarser or the product isn’t designed for sensitive skin. Finer wool types and well-finished products are often soft and comfortable.

How often should you wash wool?

Usually less than other materials. In many cases, airing is enough, and washing is only needed occasionally.

Summary

Wool is a natural material with powerful benefits: temperature regulation, moisture management, natural odor resistance, and long-lasting durability. When you choose wool thoughtfully and care for it properly, it can also be a more sustainable option—both for your everyday life and in the long run.

VO₂max (pronounced “V-O-two-max”) is a measure of your maximum oxygen uptake—how much oxygen your body can take in, transport, and use per minute when you’re working as hard as you can.

In plain terms: the higher your VO₂max, the bigger your aerobic engine.

Why VO₂max Matters

Oxygen is needed to produce energy, especially during endurance activities like running, cycling, rowing, or skiing. A higher VO₂max often makes it easier to:

• sustain higher intensities for longer
• recover faster between hard efforts
• feel less “out of breath” at a given pace over time

VO₂max is not the only thing that matters for performance—but it’s a strong indicator of overall aerobic capacity.

How Is VO₂max Measured?

There are two main ways to measure (or estimate) VO₂max:

Lab test (most accurate)

You run or cycle while wearing a mask as the intensity increases step by step until you reach your maximum. The equipment measures oxygen use directly.

Field tests (estimates)

Common examples include the Cooper test, beep test, or smartwatch estimates. These can be useful for tracking progress, even if they’re not as precise as a lab test.

What Determines Your VO₂max?

Think of VO₂max as a chain with three key links:

1) Lungs: oxygen in

You breathe in oxygen and exchange gases in the lungs.

2) Heart and blood: oxygen transport

Your heart pumps oxygen-rich blood through the body. Hemoglobin in the blood carries oxygen to working muscles.

3) Muscles: oxygen use

Your muscles use oxygen in the mitochondria to produce energy.

For many healthy people, the main limiting factors are heart output and muscular oxygen use, not “weak lungs.”

What Is a “Good” VO₂max?

A “good” VO₂max depends on:

• age
• sex
• training background
• genetics

The most useful approach is to track your own trend over time—whether your VO₂max is improving, stable, or dropping.

How to Improve VO₂max

VO₂max improves best through training that consistently challenges your cardiovascular system.

1) Interval training (high impact for VO₂max)

Intervals push you close to your upper aerobic limits.

Examples:

• 4 × 4 minutes hard, with 2–3 minutes easy recovery
• 6 × 2 minutes hard, with 1–2 minutes easy recovery

You should be breathing hard, but able to complete all rounds at a similar effort.

2) Easy endurance work (builds the base)

Low-intensity sessions support recovery, endurance, and long-term capacity. Walk, jog, bike, or do any steady activity you can repeat weekly.

3) Consistency (the real secret)

Two to four quality sessions per week—done consistently—beats “all or nothing” training every time.

VO₂max vs. Fitness: What Else Matters?

Two people can have the same VO₂max and still perform very differently. That’s because performance also depends on:

• Lactate threshold: how hard you can work before you “fade”
• Movement economy: how efficiently you run/cycle/row
• Pacing, sleep, stress, fueling: the basics matter more than most people think

VO₂max is a powerful metric—but it’s only one part of the full picture.

FAQ: VO₂max Questions People Ask

Is VO₂max the same as fitness?

VO₂max is a major part of aerobic fitness, but fitness also includes threshold, economy, strength, and recovery.

Can you increase VO₂max quickly?

If you’re new to training, you may see improvements within 4–8 weeks. Bigger changes usually take longer and require consistency.

Does breathing technique improve VO₂max?

Breathing technique can improve comfort and efficiency during exercise, but VO₂max itself is mainly improved by training that challenges the heart and muscles.

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VO₂max is your body’s maximum capacity to use oxygen at peak effort. You improve VO₂max primarily through interval training, aerobic base work, and consistency. Track your trend over time and focus on sustainable progress.

Vitamin D is a fat-soluble vitamin that helps your body:

• absorb calcium (important for bones and teeth)
• support normal muscle function
• contribute to normal immune function

How much vitamin D do we need?

Common daily recommendations:

• Adults 18–74: 10 µg per day
• Adults 75+: 20 µg per day
• People with very little sun exposure: often 20 µg per day

Conversion: 1 µg = 40 IU

So: 10 µg = 400 IU, and 20 µg = 800 IU.

How do we get vitamin D?

1) Sunlight

Your skin can produce vitamin D when exposed to sunlight. In northern climates, sunlight can be insufficient during parts of the year, so food and/or supplements may matter more.

2) Food

Good sources include:

• fatty fish (salmon, herring, mackerel)
• eggs
• fortified foods (some dairy products, plant-based drinks, and spreads)

3) Supplements

May be especially relevant for:

• children (especially young children)
• adults 75+
• vegans
• people who rarely get sun exposure or eat little fish/fortified foods

Benefits of healthy vitamin D levels

Getting enough vitamin D can support:

• strong bones through better calcium absorption
• normal muscle function
• normal immune function

Signs of deficiency

Vitamin D deficiency isn’t always obvious, but it can sometimes be linked to:

• fatigue
• muscle weakness
• feeling generally “low energy” or run down

More severe deficiency can affect bone health over time.

Downsides and risks (usually from high-dose supplements)

Because vitamin D is fat-soluble, it can build up in the body. Too much—most often from high-dose supplements—can raise calcium levels in the blood, which can put strain on the body (including the kidneys).

A commonly used upper safe limit for adults is:

• 100 µg per day (≈ 4000 IU)

It’s rare to get too much vitamin D from food alone—excess is usually supplement-related.

Quick summary

• Aim for 10 µg/day (or 20 µg/day if 75+ or you get very little sun).
• Prioritize fatty fish and fortified foods, especially in darker months.
• Avoid “mega doses” unless you’ve been advised by a clinician—stay below 100 µg/day if self-supplementing.

The diaphragm is a large, dome-shaped muscle that sits between your chest and your abdomen. It attaches around the lower ribs, the breastbone, and the spine. Think of it as the “floor” under your lungs and the “roof” over your abdominal organs.

Its main job is simple—but powerful: it creates the pressure changes that pull air into the lungs and push air out.

How the diaphragm works when you breathe

When you inhale

• The diaphragm contracts and moves down (the dome flattens)
• The chest cavity expands → pressure drops → air flows into the lungs
• The abdomen may gently move outward because the organs shift slightly down and forward

When you exhale

• The diaphragm relaxes and moves up (the dome rises)
• The chest cavity volume decreases → air flows out
• Exhalation often feels easier when the diaphragm can fully “let go”

Important: “Diaphragmatic breathing” doesn’t mean you must force a big belly rise. It means the diaphragm is doing the work and the ribcage can expand naturally—front, sides, and back.

Why the diaphragm matters (more than just breathing)

A well-functioning diaphragm supports multiple systems at once:

1) More efficient breathing

When the diaphragm leads, breathing usually becomes more economical—less “air hunger,” less upper-chest effort, and a smoother rhythm in daily life and training.

2) Core stability and posture

The diaphragm works together with:

• deep abdominal muscles
• spinal stabilizers
• the pelvic floor

This team helps create balanced intra-abdominal pressure, which supports your spine and can make movement and lifting feel more stable.

3) Nervous system regulation

Slow, steady breathing that allows the diaphragm to move freely can help your body shift from stress/activation toward rest and recovery. Many people notice more calm, presence, and better sleep over time.

Signs your diaphragm may be tight or underactive

This is common during stress, prolonged sitting, pain, or anxiety. You might notice:

• breathing feels high in the chest (neck/shoulders working hard)
• you constantly “hold” your stomach in and struggle to relax the belly
• frequent sighing or the feeling you can’t get a full breath
• tension in the jaw, neck, or upper back
• you get winded quickly at low intensity

3 simple exercises for better diaphragmatic breathing

1) 90/90 breathing (on your back)

1. Lie on your back with your calves on a chair (hips and knees ~90 degrees).
2. Place one hand on your lower ribs.
3. Inhale through the nose and feel a gentle rib expansion.
4. Exhale slowly and feel the ribs soften back down.

Tip: Aim for your exhale to be slightly longer than your inhale.

2) Side-rib breathing (expand into the hands)

1. Sit or stand tall. Place your hands on the sides of your ribcage.
2. Inhale and imagine breathing into your hands (side expansion).
3. Exhale and feel the ribs move inward naturally.

3) Long exhale reset (to help the diaphragm release)

• Inhale 3–4 seconds through the nose
• Exhale 5–7 seconds (through the nose or softly through parted lips)

Do 6–10 breaths. That’s enough.

The diaphragm and exercise: why it can improve performance

When the diaphragm is doing its job, you don’t have to compensate as much with the neck and shoulders. Many people experience:

• better “bracing” and stability through the core
• smoother pacing and less tension
• faster recovery between intervals when using calm, longer exhales

A simple training tip: during rest periods, lengthen your exhale. It can help your system downshift faster.

FAQ: Diaphragm breathing

Is diaphragmatic breathing the same as belly breathing?

They’re related, but not identical. Belly movement can be a sign the diaphragm is descending, but good diaphragmatic breathing also includes expansion into the sides and back of the ribcage.

Can you strengthen the diaphragm?

Yes. Like any muscle, it can improve in strength, coordination, and endurance with consistent practice and better breathing habits.

Why do I feel dizzy when I breathe deeper?

Often it’s from breathing too much or too fast (overbreathing). Try smaller breaths, slower rhythm, and a longer, softer exhale.

Summary

The diaphragm is your primary breathing muscle and a key player in efficient breathing, core stability, and nervous system balance. A few minutes of practice a day can make breathing feel easier and your body feel more grounded and steady.

Oxygen is your body’s “fuel” for making energy in your cells. When you inhale, O₂ moves from the lungs into the bloodstream, then gets delivered to the brain, muscles, and organs.

O₂ is essential for:

• producing cellular energy (ATP)
• supporting brain and muscle performance
• recovery and normal tissue function

What does carbon dioxide (CO₂) do in the body?

CO₂ is produced when your body uses energy. It travels in the blood back to the lungs and is exhaled. Many people think of CO₂ as just “waste,” but it plays key roles in regulation and signaling.

CO₂ helps regulate:

• pH balance (how acidic/alkaline the body is)
• breathing drive (one of the main signals for when you “need” to breathe)
• blood flow (especially in the brain)
• how easily oxygen is released from the blood to your tissues

A helpful way to think about it: CO₂ acts like a thermostat for breathing.

How does breathing change O₂ and CO₂ levels in the blood?

Breathing can change CO₂ quickly, while O₂ is often more stable at rest in healthy people.

• If you breathe more than your body needs (hyperventilation) → you exhale more CO₂ → CO₂ drops
• If you breathe less or hold your breath → you exhale less CO₂ → CO₂ rises (and O₂ gradually falls)

That’s why CO₂ changes often create fast, noticeable sensations.

How can it feel in the body?

When CO₂ drops (for example during fast or forceful breathing)

• lightheadedness or a “foggy” feeling
• tingling or numbness (hands, around the mouth)
• tension in jaw/shoulders, more stress activation
• feeling like you “can’t get enough air” even though you’re breathing a lot

This is often not a lack of oxygen—it's commonly a CO₂ effect.

When CO₂ rises (for example during breath holds or slower breathing)

• a stronger “air hunger” signal or pressure in the chest
• warmth, pulsing sensations, and sometimes a “rush” when you release the hold and breathe again
• fatigue or headache if levels rise too much

The takeaway: better breathing is about balance

Oxygen supports energy—but carbon dioxide helps regulate the system so oxygen is delivered steadily and effectively. That’s why smooth, steady breathing often feels calm and clear, while rapid, hectic breathing can feel stressful or dizzy—even if you’re taking in lots of air.

FAQ

Is dizziness during fast breathing dangerous?

Often it’s a response to CO₂ dropping quickly and it eases when you slow down and breathe calmly. If you faint easily, have chest pain, or have heart/lung conditions, check with a medical professional.

Why can a breath hold create an “extra rush” afterward?

During a breath hold, CO₂ rises and your body shifts blood flow and nervous-system signaling. When you start breathing again, that contrast can feel like a wave of energy, warmth, or clarity.

9D Breathwork is a multi-layered experience where breathwork is combined with guidance and an immersive soundscape through headphones. The goal is often to get out of your head and into your body—so you can release tension, regulate stress, and create more clarity, presence, and energy.

Many describe 9D as a combination of breathwork and a deeply immersive audio journey that helps you drop beneath the surface of everyday thoughts. It can feel like an inner journey where the body gets space to “process” what otherwise gets stored as stress, anxiety, or emotional tension.

You don’t need to be experienced with breathwork to join. You’ll be guided the whole way, and you can always slow down, pause, or rest.

Why is it called “9D”?

“9D” refers to the way the experience is built from multiple layers working together. The exact ingredients can vary depending on the theme of the journey, but 9D may include:

• guided breathwork in different phases
• supportive coaching and voice guidance
• music and multi-layered sound design
• rhythms and frequencies that support focus and experience
• nature-inspired soundscapes that many nervous systems find calming
• visualizations, affirmations, and sometimes hypnotic elements

What makes 9D unique is that everything is composed as one coherent experience: breath + sound + guidance—each part designed to help you let go of external distractions and stay connected to your body.

Why breathing can shift your state so quickly

Breathing is one of the few functions in the body that is both automatic and under your conscious control. When you change your breath, you send signals to your nervous system about “stress” or “safety.”

In everyday life, many people unconsciously shift into short, shallow breathing when they’re stressed or overstimulated. A guided breathwork journey can help interrupt that pattern, release physical tension, and create a stronger connection to what you’re actually feeling—without forcing anything.

What can 9D Breathwork support?

Breathwork is not a medical treatment, but many people use it as a tool to:

• calm the nervous system and reduce perceived stress
• release tension in the chest, jaw, belly, and shoulders
• feel more present and connected to the body
• experience emotional release (tears, laughter, relief—everything can happen)
• feel more energized and mentally clear afterwards

Some people experience a “reset.” Others feel like they finally touch something they’ve carried for a long time. Both can be equally valuable.

9D Breathwork in Sweden

9D Breathwork is still relatively new in Sweden. That’s why people often start by googling:

“What is 9D breathwork?” “Is it available online?” “How is it different from regular breathwork?”

This article is here to help you feel safe and informed—so you know what you’re booking, what happens in a session, and how to take care of yourself before and after.

What happens in a 9D session (step by step)

A 9D class can vary depending on the theme, but the structure often looks like this:

1) Preparation and instructions

I always guide you through the basics before we begin. We go over what breathwork is, what makes 9D different, and the theme of the journey. I also explain the breathing techniques we’ll use and what you might experience.

Most importantly, you’re reminded of this: you are always in charge of your experience. You can pause, slow down, or rest at any time.

2) Warm-up / down-regulation

We usually start gently to create safety and calm. The intention here is to connect with the body and breath without pressure.

3) Main journey: guided breathwork phases

You’re guided through different breathing phases. Some journeys build energy and emotion; others are more soothing and down-regulating. The headphone soundscape helps many people stay focused and drop out of everyday thinking.

4) Wind-down and rest

Toward the end, we slow down. This is where the body integrates and settles.

5) Integration afterwards + optional check-out

After the journey, it’s common to feel calm and a little “open.” Many people feel best with water, a quiet moment, and fewer inputs right after.

We also have an optional check-out where you can share your experience if you want to.

Mini-integration (3 minutes):

Right after your session, write a few lines:

• What changes do I notice in myself (big or small)?
• What insight do I want to remember?
• One small thing I want to bring into my daily life this week.

9D Breathwork online—does it work?

Yes. 9D works very well online because the experience is designed for headphones. What matters most is that you can be undisturbed and create the right setup.

Tips for your best at-home experience:

• use headphones (over-ear or good in-ear)
• lie down comfortably
• bring a blanket/duvet (many people feel cold at the beginning)
• keep water close
• put your phone on “Do Not Disturb”
• leave 10–20 minutes after the session with no rush

Important safety note (please read before booking)

Breathwork can be powerful and isn’t suitable for everyone. It’s often recommended to avoid intense breathwork if you are pregnant or have certain medical conditions (such as serious cardiovascular issues, epilepsy/seizures, aneurysm, or severe psychiatric conditions). If you’re unsure whether breathwork is right for you, consult your healthcare provider before participating.

During the session, you can always regulate down by slowing your breath, switching to nasal breathing, or resting.

Frequently asked questions (FAQ)

Is 9D Breathwork therapy?

It can feel therapeutic, but it’s not clinical therapy. It’s an experience-based method that can support regulation, reflection, and emotional release.

What does it feel like during a session?

It varies. You might feel calm and warm, or experience strong emotions, tingling, vibrations, or deep relief. Sometimes there are tears, sometimes laughter, sometimes stillness.

How will I feel afterwards?

Some feel light and clear; others feel tired and soft. Everything can be normal. The best thing you can do is give yourself a little quiet time afterwards and let the experience integrate.

Do I need to be “good at breathing”?

No. You’ll be guided the whole way. It’s not about performance—it’s about experience and presence.

How often can I do 9D Breathwork?

It’s individual. Many people do 9D once a month or every other week. You can also alternate more activating journeys with calmer, down-regulating ones—depending on what you need.

Can I pause if it feels too intense?

Yes. You can always slow down, breathe gently, rest, or stop. You’re in control.

Ikigai is a Japanese word often described as “a reason to get up in the morning.” It’s about what makes life feel more meaningful, alive, and clear—not only in big life decisions, but also in the day-to-day.

You don’t have to find one grand “life purpose.” For many people, Ikigai is more like a compass—a way to choose more of what gives you energy and less of what drains you.

The 4 Parts of Ikigai

Ikigai is often shown as four overlapping circles. The more of these you include, the more balanced and sustainable your direction tends to feel.

1) What you love

What do you genuinely enjoy? What makes you curious, joyful, calm, or engaged? What do you want more of?

2) What you’re good at

What are your strengths and skills? What have you learned over time? What do people often say you’re good at?

3) What the world needs

What do you want to contribute? What do you want to see more of in people or society? (This can be small and close to home—no need to “save the world.”)

4) What you can be paid for

What can become a job, a role, a service, or a meaningful offer? What could be financially sustainable over time?

When these areas overlap, you often get a feeling of:

“This feels like me—and this is what I want to build more of.”

Why Ikigai Helps When Life Feels Messy

When we’re stressed or tired, we often lose touch with:

• what we truly want
• what gives us energy
• what actually matters

Ikigai helps you simplify and sort things out. Not by forcing a perfect answer, but by showing you what might be missing right now: joy, strength, meaning, or sustainability.

A Gentle Exercise: Find Your Direction (10 minutes)

Write down 3 things under each prompt:

• What I love: ______
• What I’m good at: ______
• What the world needs more of: ______
• How I can create value (and be paid): ______

Circle one word or theme that shows up in more than one box. Then ask:

What is a 1% step I can take this week to give this a little more space?

It can be small: a conversation, a new routine, a calendar booking, a “no” that creates room—or a “yes” you’ve been postponing.

I want to feel flexible. Less anxiety. Strong—physically and mentally.

Be a good mom. A better friend. A good girlfriend. And build success in my businesses.

And yet… no matter how much I read and listen to how you’re “supposed” to feel good—

it’s not always easy to actually do it.

You know.

But you don’t always do it.

What is imposter syndrome?

Imposter syndrome (sometimes called “fraud syndrome”) is when you doubt your own competence despite evidence that you’re capable. You can receive praise, results, clients, or progress—but it doesn’t quite land. Instead, you tell yourself you got lucky, that others overestimate you, or that you’ll soon be “found out.”

It’s not a diagnosis—more of a psychological pattern that can affect how you show up, how visible you dare to be, and how you feel.

What it feels like for me: waiting to be “ready”

For me, imposter syndrome often looks exactly like this: waiting.

As if I have an invisible rule in my head:

“I can’t start until I know more.”

As if my knowledge level is 10 out of 100, and I need to reach 70 before I’m allowed to take up space.

And when I finally reach 70… something strange happens.

The bar moves.

Suddenly 70 isn’t enough.

It has to be 80. Or 90. And ideally “perfect.”

And then it’s never really time to begin.

Common signs: how does imposter syndrome show up?

Imposter syndrome can look different for different people, but here are some common signals:

• You struggle to accept praise (“it was nothing”)
• You attribute success to luck, timing, or “kind” feedback
• You over-prepare or overwork to feel in control
• You procrastinate because you don’t feel ready
• You compare yourself a lot and feel behind
• You keep moving the finish line: nothing ever feels truly “done”

It shows up differently—but often feels the same

For me, it can look like:

• over-preparing
• procrastinating
• starting over
• waiting for a clearer plan, a better day, a calmer season

Why do people get imposter syndrome?

It’s often triggered when you:

• take a new step (a new role, a new level, more visibility)
• have high standards and want to do it “right”
• are in a learning curve and can suddenly see everything you don’t know yet
• compare yourself in environments where everyone seems confident

It can also be connected to perfectionism: if you only feel safe when you’re at “100%,” the start line becomes so high that you get stuck.

“Brave” is my word for 2026

My word for 2026 is BRAVE.

Both because I want to live it… and because it’s my mom’s last name.

I was the shy girl at school. Then I became braver—

I traveled alone, did scary things, said yes to jobs I didn’t fully know how to do.

But I’m still held back sometimes by self-doubt, anxiety, and that voice that whispers:

“Who do you think you are?”

And maybe one step is being brave enough to say it out loud.

Maybe it gets lighter when it has air.

Maybe it can even become a strength.

Three tools that help when doubt takes over

1) Look for facts

What have I done? What can I do? What feedback have I received?

2) Lower the threshold

Not “when I’m 70/100.”

But: what is a good-enough step today?

3) Do it anyway—in a small way

A post. A video. An email.

Confidence often comes after repetition, not before.

FAQ: quick answers about imposter syndrome

Is imposter syndrome a diagnosis?

No. It’s a pattern of self-doubt that can affect both performance and well-being.

How do you overcome imposter syndrome?

Often by reducing perfectionism, collecting evidence of competence, and practicing small brave steps.

Why does it feel worse when things are going well?

Because new levels often mean more visibility, more responsibility, and higher inner pressure.

DMT (N,N-dimethyltryptamine) is a psychoactive substance that belongs to the group of “classic psychedelics.” When taken as a substance, DMT can create very strong changes in consciousness—such as intense inner imagery, an altered sense of time, and powerful emotional experiences.

An important thing to understand is that DMT is broken down quickly by the body. That’s why the experience is often short unless it is combined with other substances that affect how it is metabolized.

Where is DMT found?

1) In nature

DMT is found in several plants. This is one reason DMT appears in certain traditional contexts, where it is combined with other plants.

2) In the human body

DMT has also been detected in the human body in very small amounts. This means the body can produce DMT, but research is still not clear about:

• why it is there
• what it does
• whether it plays an important role in everyday physiology

How does DMT affect us (as a substance)?

When DMT is taken as a substance, people often report:

• strong visual experiences (patterns, images, “worlds”)
• a changed experience of time and space
• strong emotional activation (anything from euphoria to fear)
• a sense that the “self” changes or temporarily dissolves

This can feel meaningful—but it can also be overwhelming. The experience is strongly influenced by a person’s mental well-being, environment, sense of safety, and the support they have before, during, and after.

How does DMT work in the body?

You don’t need to know neuroscience to get a reasonable picture:

• Psychedelics affect the brain’s signaling systems, especially those related to serotonin.
• DMT is broken down quickly by the body, which helps explain why it is often described as “short but intense.”
• There are several theories about exactly how the subjective experiences arise, but it’s enough to know that they involve real changes in brain signaling and perception.

Can we “activate DMT” ourselves?

This is one of the most misunderstood parts.

What we know:

• DMT can exist in the body in very small amounts.

What we don’t know (and therefore can’t promise):

• that we can “release DMT” in the brain at levels that create a DMT-like substance experience
• that the pineal gland releases DMT in the way that is often claimed online

So it’s wise to distinguish between:

• “DMT exists in the body” (yes, in tiny amounts)
• “I can get a DMT trip by breathing” (not proven)

Why can breathwork still create strong experiences?

Even without using DMT as an explanation, breathwork can create strong experiences, partly because:

1) Breathing changes the body’s balance

Faster and deeper breathing can affect the balance between oxygen and carbon dioxide. This can create clear physical effects such as tingling, numbness, warmth/cold, and a strong feeling of energy.

2) Emotions can rise and release

When the body enters a more activated state, emotions, stress, and tension can become more accessible. This can lead to crying, laughter, shaking, deep relief, or a “clearing” feeling.

3) Music and guidance strengthen the process

Sound and guidance help the brain let go of control and follow a clear journey. This makes the experience more coherent and safe.

9DMT: A substance-free 9D Breathwork journey inspired by deep states

9DMT is a guided 9D Breathwork journey created for those who want to experience something deep and different—without drugs.

What is “9D”?

9D is a format where you don’t only get a guiding voice, but also an immersive soundscape with layers of sound, music, and voices that create a clear “inner journey.”

Why is it called 9DMT?

The name refers to the journey being inspired by the kind of deep, altered states many people associate with psychedelic experiences—but in a substance-free way.

What’s unique about 9DMT?

The journey has a ceremonial feel and includes, among other things:

• live-recorded vocal elements from a traditional Temazcal (sweat lodge) in Argentina
• chants and voices designed to be felt more than “understood”
• an inner child sequence that many people experience as powerful and healing

Common experiences participants describe

• emotional release (something letting go)
• clarity and calm afterward
• a sense of a fresh start
• connection with the body and what feels true

Safety (short and clear)

Both DMT as a substance and intense breathwork can be unsuitable for some people. 9DMT is an intense breathwork journey and is usually not recommended if you are pregnant or have serious heart/cardiovascular issues, aneurysm, a history of seizures, or severe mental illness. If you’re unsure, check with a healthcare professional first.

Summary

• DMT is a psychoactive substance that can create very strong experiences.
• DMT also exists in the body in small amounts, but we don’t know whether the body can “release” DMT in a way that creates a DMT-like experience.
• Breathwork can still create strong altered states through the body’s own physiology.
• 9DMT is a substance-free 9D Breathwork journey inspired by deep states—using breath as the tool and sound as the support.

New Year’s resolutions often feel strong at first. But when everyday life returns — stress, fatigue, work, family, routines — motivation fades. And that’s when many people fall back into old patterns.

That doesn’t mean you lack discipline. More often, it means you’re trying to create change through willpower, instead of through systems.

Common reasons resolutions fail early:

• You set goals that are too big, too fast
• You wait for motivation, “the right time,” or confidence
• Your environment makes old habits easy to choose
• You focus on outcomes instead of who you want to become

5 tips to help you actually stick to your goals this year

1) Change the question: from goals to identity

Instead of asking: “What do I want to achieve?”

Ask: “Who do I want to become?”

Your small daily actions shape your identity — and identity creates results.

2) Make good habits easy to start

Remove friction from what you want to do:

• lay out workout clothes the night before
• keep your journal visible
• choose a specific time and place (not “sometime”)

The easier the start, the more likely you are to follow through.

3) Make bad habits harder to choose

You don’t need more discipline — you need fewer temptations.

• move snacks or your phone out of reach
• log out of distracting apps
• add friction to old patterns

Small obstacles can make a big difference.

4) Focus on small steps you can repeat

Life doesn’t change because of one perfect week.

It changes through small decisions repeated over time.

Keep it simple:

Choose a 1% step you can stick to even on a bad day.

5) Reward action — not outcomes

If you only reward results, motivation fades quickly.

Instead, reward showing up.

Ask yourself each day:

Did I take my 1% step today?

That’s how confidence and consistency are built.

Bonus: create a “fear list”

Sometimes it’s not laziness that holds us back — it’s fear.

Write down three things you’re avoiding (a conversation, a decision, a change). Break each one into small micro-steps.

Take the first step even if it feels uncomfortable.

Fear shrinks through action.

You don’t need to become a new person in a week.

You just need to start living as your future self — through small, intentional choices.

Motivation comes and goes. Systems keep you going. Small steps. Every day.

This doesn’t mean you’re destined to repeat the past. But it can explain why certain reactions feel bigger than “what’s happening now,” and why healing often starts not just in the mind—but in the body.

What is generational trauma?

Generational trauma can follow experiences such as war, displacement, abuse, loss, natural disasters, poverty, or long-term oppression. When the nervous system never gets to return to safety, the effects may show up as:

• heightened stress sensitivity
• emotional shutdown or overwhelm
• relationship and attachment patterns shaped by fear or control
• a worldview filtered through danger, shame, or scarcity

Sometimes it feels like an invisible family “logic”: certain topics are avoided, certain emotions don’t have space, and the body carries tension or anxiety without a clear, present-day cause.

How can trauma be passed on?

Research mainly describes two pathways: psychological/social transmission and biological pathways linked to stress regulation.

1) Psychological and social pathways

The most common way trauma is passed on is through family dynamics, communication, and learned coping strategies.

When a caregiver carries unprocessed fear, grief, or shame, it can show up as:

• hypervigilance or constant worry
• emotional distance or difficulty with closeness
• overcontrol, perfectionism, or rigid rules
• strong reactions that feel out of proportion
• avoidance of feelings, conflict, or “hard conversations”

Children are highly sensitive to safety cues. They adapt to maintain connection—often by becoming the “good one,” the helper, the achiever, the invisible one, or the one who is always prepared.

2) Stress biology and epigenetics

This area is fascinating—but it’s important to stay nuanced.

Epigenetic research suggests that extreme stress may be linked to changes in how certain genes are expressed (how genes are “switched on or off”), especially genes involved in stress response. This has been studied in contexts such as war and Holocaust survivor families.

In practice, this may relate to a stress system that becomes more easily activated, more vigilant, or slower to downshift. But epigenetics does not mean fate. The nervous system is adaptable, and supportive environments, safe relationships, and regulation practices can have a meaningful impact over time.

Examples of generational trauma

• War and displacement: Higher rates of anxiety, depression, and stress-related symptoms have been observed in children of those who lived through conflict or forced migration.
• The Holocaust: One of the most researched contexts for both psychological transmission and possible epigenetic links.
• Colonialism and systemic oppression: Trauma can exist at a community level and affect health, safety, and opportunity across generations—especially when injustice continues.

Signs you may be carrying generational patterns

This isn’t a diagnosis—just a lens that can bring clarity and compassion. Many people recognize:

• anxiety or stress responses without a clear trigger
• difficulty feeling safe even when life is “fine”
• control patterns, perfectionism, or people-pleasing
• shame, guilt, or a persistent sense of being “not enough”
• repeating relationship dynamics you want to change
• chronic tension, sleep issues, or frequent overwhelm

How healing begins: breaking the cycle

Healing rarely happens by “thinking your way out” of trauma alone. Often it’s about giving your body new experiences of safety, choice, and connection.

Supportive paths can include:

• Trauma-informed therapy (e.g., EMDR, somatic therapy, trauma-focused CBT)
• Safe relationships and community support
• Nervous system regulation in daily life: sleep, recovery, movement, nature, consistent routines
• Body-based practices such as grounding, gentle breathwork, and mindful presence

Breathwork can be a powerful tool—when it’s done in a safe, trauma-informed way and tailored to the person. For some, highly activating techniques can feel too intense. In those cases, slower, down-regulating practices are often a better starting point, sometimes alongside professional guidance.

Conclusion: “It didn’t start with me—but it can end with me.”

Generational trauma helps explain why certain patterns can feel so strong. It’s not weakness—it’s often a nervous system that learned to survive.

With awareness, support, and small consistent steps, change is possible. You can build safety in the body, create more choice in your reactions, and move forward with a new direction—one that belongs to you.

Many people experience overstimulation, fatigue, tension, and “scattered” focus—and it can be hard to tell whether it’s mainly anxiety, stress, ADHD, or a combination. ADHD and GAD can be confused with each other, and they can also co-exist, which is why symptoms sometimes blend together.

A helpful way to understand the difference is to look at what’s driving the symptoms and how your body responds—not just the label.

What is ADHD?

ADHD is a neurodevelopmental condition that affects how the brain regulates attention, impulses, and activity level. In everyday life, it can show up as:

• difficulty getting started and finishing tasks
• challenges with planning, structure, and time perception
• losing focus, especially when motivation is low
• inner restlessness or a constant “on the go” feeling
• feeling easily overwhelmed by too many inputs

ADHD isn’t about laziness or lack of willpower—it’s about regulation and energy in the brain and nervous system.

What is GAD (Generalized Anxiety Disorder)?

GAD is characterized by persistent, wide-ranging worry that is difficult to control—often about multiple areas of life (health, relationships, finances, work). Common signs include:

• “what if…” thoughts on repeat
• a tense body, muscle tightness, worry in the chest or stomach
• feeling tired easily but struggling to unwind
• sleep difficulties
• concentration issues (because worry takes up mental space)

With GAD, it’s common to feel like your body is stuck in a constant state of “readiness.”

Why they can be confused

Both ADHD and GAD can involve:

• restlessness
• trouble focusing
• sleep problems
• irritability
• mental fatigue

What often differs is where the symptoms come from.

The key question: Is it driven by worry or regulation?

Here’s a simple way to recognize patterns:

When it leans more toward ADHD

• You lose focus even when you’re not especially worried.
• You want to do things, but get stuck on starting, structuring, or finishing.
• You get energy from the “right” stimulation—but crash when there’s too much.
• Your thoughts jump because of stimuli or boredom.

When it leans more toward GAD

• Focus disappears when worry ramps up.
• Thoughts get stuck in control, future scenarios, and “just in case.”
• The body feels tense, on edge, unable to settle.
• You double-check, Google, or seek reassurance to calm the worry.

When both are present

It’s common for them to affect each other:

• ADHD can create daily-life stress (missed deadlines, chaos, conflict) → the body learns to stay on guard → worry increases.
• GAD can create cognitive fog (worry + tension) → focus and memory worsen → it can look like ADHD.

In practice, it often helps to work in two tracks:

1. Regulate stress levels and the body’s alarm system
2. Reduce daily friction with external structure

Tools for calm, focus, and recovery

These tools are gentle and effective—without requiring perfection.

1) Nervous system anchor (60–90 seconds)

When you notice: a tight chest, worry in the stomach, fast looping thoughts.

• Place one hand on your chest, one on your belly.
• Inhale calmly through the nose.
• Exhale slightly longer than you inhale (for example: in 4, out 6).
• Repeat for 6–10 breaths.

2) The “close 20 tabs” reset (2 minutes)

When everything feels messy:

Write down:

• 1 thing that’s stressing me the most right now
• 1 thing I can influence today
• 1 micro-step (1%) I’ll do now

This breaks overload and creates direction.

3) Body-based reset (3–5 minutes)

When you feel restless but exhausted:

• Gently shake arms/legs for 30–60 seconds
• Take 5 slow breaths
• Lean forward slightly and feel your feet on the ground
• Finish with one extra-long exhale

4) Structure that reduces pressure (especially with ADHD stress)

If you often lose the thread:

• Keep one list, not five.
• Plan your day in 3 blocks (not 17 tasks).
• Make the “first minute” very easy (lower the start barrier).
• End with one line: “Next time, I start with…”

Structure isn’t control—it’s relief.

When to seek professional support

If worry, sleep, and focus problems affect your daily life over time, it’s wise to talk to a healthcare professional. Diagnosis and treatment (therapy, medication, or accommodations) should always be handled through professional assessment.

If you feel unsafe or have thoughts of self-harm, seek urgent help immediately.

Summary

• ADHD often involves regulation of focus, drive, and executive functioning.
• GAD often involves persistent worry and a nervous system that’s “too alarmed.”
• They can look similar, and they can also co-exist.
• A combination of regulation, small steps, and relieving structure helps many people.

The term “inner child” is often used in psychology and personal development to describe the part of us that holds early experiences, emotions, memories, and unmet needs from childhood. Your inner child includes what is playful, spontaneous, and creative, but also what may be wounded — for example, the pain of not feeling seen, safe, or loved in the way you needed.

This isn’t about getting stuck in the past. It’s about recognizing that early emotional experiences can follow us into adulthood and influence how we think, feel, and behave — especially in close relationships and in moments of stress.

How Your Inner Child Can Show Up in Adulthood

When you feel triggered, it’s not always “just the present.” Sometimes something old is activated — a younger part of you trying to protect you the way it once had to. It can look like:

• Harsh self-criticism or a feeling of “not being enough”
• Strong fear of rejection, or over-adapting to keep the peace
• Difficulty setting boundaries (saying yes when your body says no)
• Perfectionism or control (as a way to feel safe)
• Big emotional reactions — shame, anger, or sadness that feel larger than the situation
• Difficulty asking for help or receiving love and support

This doesn’t mean anything is wrong with you. Often, these are signs your nervous system is doing its best to protect you — with strategies that were once necessary.

What It Means to Be Connected to Your Inner Child

“Inner child work” is often about acknowledging and understanding the needs that may not have been met. Over time, it can become an inner relationship where you learn to offer yourself:

• Safety
• Care
• Validation (“what you feel makes sense”)
• Permission to feel without judgment

The goal is often a steadier sense of self, healthier relationships, and a greater capacity to move through emotions without getting trapped in old patterns.

How to Begin — Without Feeling Overwhelmed

You don’t have to “dig deep” to start. For many people, it begins with small moments of contact — practicing being on your own side. It can be as simple as placing a hand on your chest and asking:

“What do I need right now?”

Then answering with something realistic: water, rest, movement, a boundary, honesty, or support.

Over time, you build a new inner language: from pressure and criticism → to safety and kindness.

Breathwork Tip: Inner Child Journey (9D)

Many people find that the inner child isn’t reached only through thinking — it’s often reached through the body. That’s where breathwork can be a powerful tool.

Inner Child Journey (9D Breathwork) is a deep yet gentle experience guided through breath, visualization, and multiple breath holds. The focus is to meet younger parts of you with safety and compassion, soften protective patterns (like avoidance, shutdown, or relationship anxiety), and integrate what has felt fragmented.

The journey ends with anchored affirmations to help you land — often with more self-connection, a renewed perspective on your self-image, and a deeper sense of self-love.

Note: This journey can be emotionally intense. You always choose your level. If you’re currently processing trauma/PTSD, consider starting with a more down-regulating journey or speak with me first.

When It Might Be Helpful to Get Support

If emotions or memories feel overwhelming, or if trauma gets activated, it can be supportive to do this work with a therapist or a trauma-informed professional. Healing shouldn’t feel like being forced through something — it should feel safe, steady, and sustainable.

A Closing Thought

“The inner child in you is not only a reflection of your past — it’s also your source of creativity, intuition, and authenticity.”

Meeting your inner child isn’t about reliving what was. It’s about creating inner safety here and now — one small step at a time.

Solfeggio frequencies are often described as a set of specific sound tones believed to support relaxation, harmony, and inner balance. They are measured in Hz (hertz) — for example 396 Hz, 417 Hz, and 528 Hz. Historically, Solfeggio is sometimes linked to medieval music and vocal traditions, and today these tones are commonly used in meditation, yoga, sound healing, and different forms of sound therapy.

The most well-known Solfeggio tones are 396 Hz, 417 Hz, 528 Hz, 639 Hz, 741 Hz, and 852 Hz.

One important note: much of the language around Solfeggio is spiritual and experience-based. Many people feel clear effects when listening — but that doesn’t automatically mean every claim is scientifically proven. (More on that below.)

The Most Common Solfeggio Frequencies (Classic 6)

Here are the most talked-about frequencies and what they are traditionally associated with:

• 396 Hz — linked to releasing fear, guilt, and emotional blocks
• 417 Hz — linked to change, new beginnings, and breaking negative patterns
• 528 Hz — often called the “miracle frequency,” associated with healing and “DNA repair”
• 639 Hz — linked to relationships, communication, and heart-centered connection
• 741 Hz — linked to cleansing, clarity, intuition, and problem-solving
• 852 Hz — linked to higher awareness, inner order, and spiritual alignment

How to Use Solfeggio Music in Everyday Life

Solfeggio music is often used as a gentle “sound space” that helps the body downshift and the mind settle. Try one of these simple approaches:

1) Meditation (5–15 minutes)

Choose one frequency and listen with your eyes closed.

Tip: breathe slowly and keep it simple — there’s nothing to achieve.

2) Sleep and Evening Wind-Down

Play Solfeggio music softly in the background for 20–60 minutes at bedtime.

Tip: keep the volume low and avoid switching tracks often.

3) Recovery After a Stressful Day

Lie down, place one hand on your chest and one on your belly, and listen for 10 minutes.

Tip: try 396 Hz or 417 Hz if you want to “let go” and feel more grounded.

4) Focus and Creative Work

Use the tones as a neutral “sound filter” while you work.

Tip: many people like 528 Hz or 741 Hz for concentration — but choose what feels best for you.

5) Combine with Breathwork or Yoga

Solfeggio works beautifully as a background layer when you want a clear ritual: start → settle → close.

Tip: choose a track with a steady pace and consistent mood throughout your session.

What Does Research Say About Sound and Wellbeing?

Research on music, sound, and the nervous system suggests that sound can influence us — especially in areas like stress, relaxation, and mood. At the same time, “Solfeggio” itself isn’t an established medical term, and many claims circulate primarily in spiritual or experience-based contexts.

What research more commonly explores includes:

• Music and stress reduction: music can influence perceived stress, heart rate, breathing patterns, and recovery.
• Sound as support for relaxation: calm sound environments can help the body shift from “doing mode” to “being mode.”
• Binaural beats: a technique where different tones in each ear may be perceived as a third frequency. Studies show mixed results — some people feel calmer or more focused, while others notice little change.

A good rule of thumb: treat Solfeggio as a tool for experience and ritual, not a guaranteed “treatment.” Experiment gently, and let your body be your guide.

Quietcation is a growing travel and lifestyle trend where the goal isn’t to do more — it’s to reduce stimulation, lower noise, and give your nervous system a real chance to recover. It can be anything from a weekend in a cabin with no screens to a week in nature with slow mornings, book time, and space for reflection.

Many travel voices describe 2026 as a year where “rest and recharge” becomes a top reason for traveling — and where stillness, nature, and mental recovery matter more than ticking off a sightseeing list.

What is a quietcation?

A quietcation (sometimes called a quiet vacation or silent travel) is built on three simple principles:

• Fewer inputs: less planning, fewer activities, fewer social “shoulds.”
• More quiet: places and choices that reduce noise and pace (nature, off-season, smaller towns).
• Digital relief: screen-free moments, notifications off, more presence.

It’s not about a “perfect” silent retreat — it’s about traveling with the intention to rest.

Why are we craving quiet?

Daily life is loud: high pace, constant information, and endless alerts. Over time, prolonged noise exposure is also linked to sleep and health challenges for many people.

Quietcation is a counter-movement: a vacation where you don’t need to “catch up” on life — you get to come back to yourself.

What does a quietcation look like in practice?

Common “ingredients” include:

• walks in nature, slow mornings, sauna/warm baths, reading
• calm meals (ideally outdoors), simple food, less alcohol
• journaling, reflection, meditation, or gentle breathwork
• earlier evenings and a better sleep rhythm
• accommodation that’s genuinely quiet: secluded, fewer rooms, good sound environment

You can do this in the mountains, on a remote island, in the forest — or even in a city by choosing parks, museums, and low-stimulation neighborhoods.

Breathwork that fits the quietcation feeling

If you want to deepen recovery without “making it a thing”:

• 2-minute downshift: exhale longer than you inhale (soft and calm)
• 3 breaths before each activity: before you go outside, before you eat, before you read
• Evening ritual: one hand on your chest, one on your belly — breathe slowly and let your body settle

The point isn’t performance — it’s to signal safety and rest to the body.

Quietcation is the new luxury

The biggest benefit of a quietcation is that you return home with something money can’t easily buy: clarity, calm, and inner space. And you don’t have to travel far — it’s more about how you travel than where you go.

Conscious breathing, or breathwork, has become a valued tool for both mental acuity and physical recovery. By actively working with the breath, you can influence the nervous system, create focus, and build a stability that makes a difference when things get intense. It is a form of inner training that often takes place in stillness—but is reflected in how you handle everyday life, performance, and adventure.

The Breath as Fundamental Training for Adventure

In situations where altitude, depth, cold, or uncertainty put the body on alert, your breathing can be the difference between chaos and control.

Breathwork means that you consciously control the breath to influence the body's physiology and your mental state. With various techniques, you can, among other things:

• calm a stressed nervous system
• increase presence and focus
• release tension in the body and chest
• train your ability to "stay" when it feels uncomfortable

This makes breathwork relevant both for those chasing peaks—and for those who want to stand firmer in everyday life.

What is 9D Breathwork?

One of the most immersive forms of breathwork today is 9D Breathwork.

9D often combines circular breathing (a continuous flow without distinct pauses) with an advanced soundscape—for example, guided instructions, music, and sound design that may include elements like binaural beats and different frequencies. The purpose is to help you:

• regulate the nervous system
• deepen focus and presence
• release mental blocks and old stress patterns
• create a clear sense of direction and "inner strength"

Many experience it as stepping into a journey where the breath becomes the tool—and you yourself become the space where the training takes place.

Why Breathwork Before Your Next Adventure?

Training the breath is not just about "becoming calm." It can also strengthen your ability to perform with clarity and recover smarter.

1) Improved CO₂ Tolerance

Many breathwork and breathing techniques train your relationship to carbon dioxide levels in the body. This can be valuable for things like freediving, altitude exposure, and prolonged physical exertion, where breathing easily becomes short, fast, or stressed.

2) Sharper Focus Under Pressure

When the stress system kicks in, both attention and decision-making ability are affected. With breathing, you can create more parasympathetic "braking," making it easier to think clearly and act calmly—whether you're hanging by a rope or facing a tough choice on the trail.

3) Better Recovery Between Efforts

Regular, conscious breathing can help the body switch from "activation" to "recovery." Many notice this as lower stress levels, better sleep quality, and faster wind-down after training or intense periods.

4) The Ability to Regulate Fear

In extreme situations, it is often fear that limits us—not capacity. Breathwork trains your ability to stay calm even when the body wants to flee, and to meet discomfort with more control.

From the Himalayas to the Living Room—or Vice Versa

For modern adventurers, it is no longer just about climbing external mountains. It is also about having the tools to meet inner peaks and valleys—before, during, and after what challenges us.

Preparing mentally for an expedition is becoming increasingly natural. In the same way you train legs, grip, and stamina, you can train:

• presence (being here, not in catastrophic thoughts)
• breathing capacity (finding flow even under pressure)
• emotional management (not getting stuck in panic or a need for control)

It is often these three factors that determine how you react when reality doesn't go according to plan.

When Can Breathwork Be Especially Valuable?

Do you want to get better at…

• holding your breath longer and feeling safer underwater?
• climbing with a steady hand and focused eyes?
• recovering faster between physical efforts?
• regulating stress before a big challenge—or after it?

…then breathwork can be an unexpected but invaluable tool.

Breathwork trains the breath, the nervous system, and your inner leadership—so that you can perform with more presence, live more freely, and meet your adventures with greater clarity.

Let the breath be your guide, whether you're facing a mountain peak, taking a deep breath before a freedive—or facing an inner mountain that needs to be climbed.

Recipe: Tropical smoothie with ginger, turmeric & passion fruit (1 large glass / 2 small)

Ingredients

• 1 cube frozen passion fruit
• 1 cube frozen spinach
• A few pieces of frozen mango
• 2–3 cm fresh ginger
• 2 cm fresh turmeric
• Juice of ½ lemon
• 1–2 dl juice (e.g., orange or apple)
• cold water (adjust consistency)
• 1 pinch black pepper

Optional (but very smart):

• 1 tsp oil (olive/rapeseed/coconut) or 2 tbsp yogurt for better absorption of the turmeric compounds

Instructions

1. Peel the ginger and turmeric.
2. Slice into small pieces—place everything in the blender.
3. Blend until smooth. Dilute with more water if you want it easier to drink.
4. Taste: more lemon for freshness, more mango for sweetness.

Why ginger is so highly valued

Ginger (Zingiber officinale) contains bioactive compounds often called gingerols and shogaols. It is particularly known for being studied in contexts related to nausea (many studies involve supplements, but the principle behind its use is the same in everyday food). 

In practice, many experience that ginger:

• feels warming and "wakes up the system"
• can be a nice part of a routine for stomach and digestion
• is particularly suitable when you want a smoothie that feels clear and invigorating, not just sweet

Why turmeric is a "super spice" – and why absorption matters

Turmeric (Curcuma longa) contains curcumin, which is the most studied compound in turmeric. It has been examined in several areas, including those linked to inflammatory processes and joint comfort – but effects depend largely on form and dose (supplements are more studied than dietary levels). 

The black pepper trick

Curcumin has low absorption in the body. That is why the combination of turmeric + black pepper is so common: piperine (in black pepper) has been shown in studies to significantly increase the bioavailability of curcumin. 

Even better: curcumin is fat-soluble, so a little fat (oil/yogurt) can make the smoothie more "smart."

This is one of the most helpful sentences to carry with you into a 9D Breathwork class. Not because you must have a big experience – but because you give your body and mind a chance to let go of control. And when control softens, anything can surface: emotions, sensations, memories, insights – or just a deep sense of peace.

The beauty of it is that you don’t have to “do it right.” You just need to follow along.

Why can so much happen in breathwork?

At its core, Breathwork is about state-shifting – consciously influencing how your nervous system and brain are "tuned" in the moment.

When you change your breath, you change the signals to your body. You move from being stuck in your head and on edge, to becoming more present and regulated – and that's when you gain access to more of yourself.

This is also why experiences can be:

• Emotional (grief, joy, relief, frustration being released)
• Physical (tingling, heat/cold, tension releasing, vibrations, crying/shaking)
• Mental (clarity, new perspectives, “aha” moments, mental stillness)

“We see more when we close our eyes”

It sounds poetic – but it is also very practical.

When we shut out external impressions and let the breath guide our focus from the head to the body, that overactive mental chatter "falls silent." In 9D, it is said that brain waves can slow down, the “monkey mind” can soften – and the door to the subconscious opens wider.

9D is specifically built to create this shift through a multidimensional sound experience where breathwork is combined with, for example, hypnotic/subliminal elements and binaural/brainwave entrainment – with the aim of reaching deeper states of consciousness and working with patterns that otherwise run on autopilot.

This is often where we become “prepared for everything”: because we realize how much is actually stored, protected, or unexperienced within us – until we become still enough to hear it.

The best thing that can happen: curiosity about yourself

Many leave a powerful experience (or a quiet one) with the same feeling:

“I want to know more.”

Not necessarily more “excitement” – but more about:

• Why I react the way I do
• What I am holding onto
• What I actually need
• Who I am when I let go of autopilot

Increased self-awareness becomes like a superpower: when you see your patterns more clearly, you gain more choices – and that is where growth begins.

A Onefulness reminder to take with you

You don’t need to know what awaits.

You don’t need to “perform an experience.”

Just come with an open mind, follow the breath – and let your body show the way.

Why the nose is the body's first choice

The nose is built to take in air in a smarter way than the mouth. When you breathe through your nose, the air is filtered, warmed, and humidified before it reaches the lungs. For many, this feels gentler on the airways, especially in cold weather or dry air.

Nasal breathing can help you wind down

Nasal breathing often automatically becomes a bit slower and more controlled. This can signal safety to the body and make it easier to exit stress mode. Many experience that their heart rate drops slightly, thoughts become less "scattered," and it becomes easier to settle into the present moment.

Natural resistance that stabilizes the breath

The nose creates a slight resistance in the breathing. This can be an advantage as it helps the breath become steadier and less gasping. This can also counteract over-breathing, where you unconsciously take breaths that are too large or too fast – something that can trigger anxiety in the body.

Support for the diaphragm and deeper breathing

When you breathe through your nose (especially calmly), it often becomes easier to activate the diaphragm and let the breath sink down into the ribcage and abdomen. This provides a more full-bodied feeling in the breathing, instead of everything getting stuck high up in the chest.

The nose produces a "bonus gas"

When you breathe through your nose, a small amount of nitric oxide (NO) also follows into the body. NO is linked to, among other things, vasodilation and support for respiratory function – one of the reasons why the nose is more than just a "filter."

The Onefulness tip: 60 seconds of nasal breathing

• Set a timer for one minute.
• Inhale through the nose for 4 seconds and exhale through the nose for 6 seconds.
• Let the jaw soften and the shoulders drop.

This is a simple signal to the body: you are safe, you can relax now.

Binaural beats are an auditory phenomenon that occurs when you listen to two tones with a slight difference in frequency, where one tone is played in the left ear and the other in the right. The brain then perceives a “third” rhythm – a subtle pulse – even though the pulse does not exist as an actual tone in the room.

This is why binaural beats require headphones to function as intended.

Why is it linked to brainwaves and states?

When the brain experiences this pulse, people sometimes talk about entrainment – the idea that rhythmic stimulation can make it easier to enter a certain tempo or state. Therefore, binaural beats are often linked to frequency bands such as:

• Alpha (approx. 8–12 Hz): calm presence, relaxed focus
• Theta (approx. 4–8 Hz): deep relaxation, meditative state
• Low beta (approx. 13–18 Hz): increased focus/alertness

It is important to be nuanced here: research shows that effects can occur, but results are mixed and influenced by sound design, setup, and the individual.

What does the research say?

The most fair way to describe the state of research is: binaural beats can have positive effects in certain contexts, but they are not a universal tool that works the same for everyone.

In systematic reviews and meta-analyses, binaural beats have been linked in some studies to:

• reduced perceived stress/anxiety
• improved attention and memory
• support for relaxation and sometimes pain perception

At the same time, results vary between studies, and more robust research is needed to determine exactly for whom and when the effects are most clear.

Why do binaural beats pair well with breathwork?

Breathwork is often about a shift in state – moving from a mental state of "doing" to more presence in the body, or from stress to recovery. Sound can be a powerful part of that, as rhythm, tone, and music affect both the experience and how easy it is to follow a process.

In this context, binaural beats can serve as a subtle support by:

• reducing the experience of mental "noise" for some
• enhancing the sense of direction and focus in the experience
• helping the body experience clearer phases (landing, intensity, rest)

The breathing and the experience in the body remain the core – the sound can only contribute to making the journey more immersive.

Binaural beats in 9D Breathwork

9D Breathwork is known for its layered sound design: guidance, music, voices, and other sound techniques that together build a complete experience. In this type of format, binaural beats are used as part of the soundscape to create a more focused, immersive journey – especially as the experience moves through different levels of activation and recovery.

You don't need to understand the technology for it to be beneficial. Some notice it clearly, others hardly at all – but it can still contribute to the overall feeling of "stepping into" an experience where the body takes up more space than thoughts.

Safety: when should you be cautious?

Most people tolerate binaural beats well, but be extra cautious if you:

• have epilepsy/history of seizures
• are easily overstimulated by sound
• experience discomfort such as headaches, dizziness, or a spike in anxiety

A simple principle is to keep the volume low, keep sessions short, and stop immediately if it doesn't feel good.

Binaural beats are an interesting and relatively simple tool that many feel helps them into focus or calm. In 9D Breathwork, they are used as part of a larger sound design where the purpose is to make the experience more immersive and support the process through different phases.

If you are curious, you can view binaural beats as a complement to your well-being – not as a solution in itself, but as one of several ways to create the right conditions for presence, recovery, and inner clarity.

What is IgA?

IgA is an antibody that constitutes the body’s first line of defense.

It is primarily found in our mucous membranes and in fluids such as saliva, tears, respiratory tracts, and intestines.

Unlike other parts of the immune system, IgA works preventatively – it stops viruses and bacteria right at the body's borders, before inflammation occurs.

One can view IgA as a protective filter between the outside world and the body.

Stress and IgA

Research shows that prolonged stress lowers levels of secretory IgA (sIgA), particularly in saliva.

Anxiety, pressure, and the feeling of being on constant alert activate the stress system and increase cortisol. In the short term, this is functional – but over time, the body prioritizes survival over immune defense.

The result can be:

• increased susceptibility to infection
• poorer recovery
• low-grade inflammation

The impact of breathing on the immune system

Calm and rhythmic breathing can influence IgA measurably.

Studies show that:

• slow breathing
• relaxation
• meditation and presence

can increase sIgA through:

• activation of the parasympathetic nervous system
• stimulation of the vagus nerve
• reduced stress response

Breathing thus functions as a direct regulator of immune balance.

IgA reflects the state of the nervous system

IgA levels often reveal something about how the body experiences safety.

• Regulated nervous system → stronger mucosal defense
• Chronic stress → weaker IgA response

In this way, immune health becomes closely linked to recovery, not just resilience.

• IgA is the body's first immune defense
• Stress and anxiety lower IgA
• Calm breathing and regulation can raise IgA
• A safe nervous system supports a strong immune defense

Immune health is therefore not just about what we are exposed to –

it is about how the body perceives its internal environment.

We often think of memories as something mental – images and stories we can recall.

But research shows that memories are also bodily. They are stored as biochemical and nervous system-based states, not just as thoughts.

Here, neuropeptides play a central role.

What are neuropeptides?

Neuropeptides are signaling substances that mediate information between the brain, the nervous system, the endocrine system, and the immune system.

Among other things, they influence:

• emotions
• stress and safety
• pain
• attachment
• memory

Unlike fast-acting neurotransmitters, neuropeptides act more slowly – but more deeply – and are found throughout the entire body, not just in the brain.

Emotions leave traces in the body

During intense or repeated experiences, neuropeptides are released that create a specific bodily state.

If the experience is not processed in time, this state can become learned.

This means the body may:

• react with anxiety without an obvious cause
• feel discomfort in certain environments
• want to flee or exert control

Not because something is wrong – but because the nervous system remembers.

Why logic doesn't always help

Since these memories are bodily, rational understanding is not always enough.

That is why we can think:

“I know it isn't dangerous – but it still feels wrong.”

Two different systems are active simultaneously: the high-level thought process and the nervous system.

Behaviors are often protections

Many behaviors we want to "get rid of" are actually strategies the nervous system has learned to protect us.

• avoidance
• restlessness
• need for control
• a longing to be elsewhere

They are signals, not weaknesses.

Is change possible?

Yes – by working with regulation and safety, not through pressure.

When the body receives new experiences of calm, presence, and safety, old neuropeptide patterns can begin to release. Often gradually and without drama.

The body doesn't want to hold on – it wants to reach completion

The body does not hold onto the past by choice.

It does its best to protect you.

When the right conditions are present, what was once needed can be allowed to dissolve – making space for new ways of feeling, reacting, and being.

Is there an energy field around the human body?

Yes – in a scientific sense, the human body creates measurable electromagnetic fields. Every heartbeat, nerve impulse, and cellular activity is based on electrical signals.

The heart is the body's strongest generator. Its electromagnetic field can be measured up to approximately 1–3 meters outside the body in controlled environments. It is significantly stronger than the brain's field and is used today in medicine, research, and biofeedback.

Do we influence other people with our state of being?

Yes – and this is well-documented in research.

Human nervous systems co-regulate. This means that our internal state affects others through things such as:

• breathing
• tone of voice
• body language
• tempo and presence

A calm and regulated nervous system can help a stressed nervous system to calm down. Stress is contagious – but so is calm.

What we often call ”the energy in the room” is, in practice, how nervous systems interact between people.

What do we mean then by aura and energy?

Concepts like aura and energy flow lack support as physical phenomena within science. However, the experiences are often very real.

Many of them can be explained through:

• breathing patterns
• muscle tension and relaxation
• vagus nerve activity
• bodily awareness

The experience is real – the language is often symbolic.

Can we influence our own “energy field”?

Yes – if we view the energy field as the state of the nervous system.

Breathing

Slow, conscious breathing:

• activates the rest-and-recovery system
• improves heart rate variability (HRV)
• creates better interaction between heart and brain

Presence

When we are more present in the body, stress signals decrease, and we are often perceived as safer by others.

This is one of the reasons why breathwork and somatic methods can be experienced as so powerful – they change our internal state, which affects both ourselves and our surroundings.

Energy – a word for something deeply human

Science does not view the human being as isolated, but as a relational system.

What we often call energy is in practice:

• the degree of presence
• the balance of the nervous system
• how safe we feel in ourselves
• how safe others feel with us

A system that fundamentally wants to protect us.

When we understand what anxiety is, what is actually happening in the body, and how we can meet it at the right level, it often creates more calm than when we try to think our way out of it.

What is anxiety, really?

Anxiety is the body's way of saying: "Pay attention."

It is part of our innate survival system, designed to quickly mobilize energy when something is perceived as threatening.

Anxiety can manifest as:

• worry or restlessness
• pressure across the chest or stomach
• palpitations
• rapid or shallow breathing
• feelings of unreality
• difficulty being present

Sometimes there is a clear context. Sometimes not.

And that—the fact that anxiety can arise without a clear cause—makes it especially difficult to understand.

What happens in the body during anxiety?

When anxiety is activated, a chain reaction occurs, often in a fraction of a second:

The brain's fear center (amygdala) interprets danger—real or perceived. The autonomic nervous system shifts into the sympathetic mode, also known as the fight-or-flight response. Stress hormones like adrenaline and cortisol are released. The heart rate increases, breathing becomes faster, muscles tense, and the body prepares to act.

At the same time, functions such as recovery, digestion, and deep presence are deprioritized.

The important thing here is this:

The body is doing exactly what it was built to do.

Anxiety is not a sign of weakness—it's a sign of a system trying to protect you.

Why can anxiety become long-term?

Anxiety often becomes problematic when the body does not get the opportunity to re-regulate.

This can happen with:

• prolonged stress
• high performance levels without recovery
• emotional burdens that haven't been allowed space
• past experiences where the body learned to be on guard

When this goes on for a long time, the nervous system can get stuck in a state of heightened alertness. The body continues to react as if danger is present—even when it isn't.

Anxiety then becomes less about what is happening right now and more about how safe the system perceives life to be as a whole.

What does research say about anxiety?

Modern research clearly shows that anxiety is closely linked to:

• nervous system regulation
• the brain's threat and safety networks
• the interaction between breathing, heart, and the vagus nerve
• the body's ability to transition between activity and rest

This is why more and more forms of treatment today focus on physical regulation, not just thought patterns.

When the body receives signals of safety, the brain's need to sound the alarm decreases.

How can you influence anxiety?

Perhaps the most important shift is this:

Anxiety is not primarily regulated by understanding more—but by creating safety in the system.

Start in the body

When the body calms down, the brain has the opportunity to follow. Slow breathing, gentle movements, and mindful presence help the nervous system switch to a more balanced state.

Let go of the fight

Trying to get rid of anxiety can reinforce it. The body interprets resistance as further danger. Instead, meeting the experience with curiosity and acceptance signals safety.

Create rhythm and pauses

The nervous system loves predictability. Small, regular pauses in everyday life can make a bigger difference than occasional intensive efforts.

Use your breath

Breathing is a direct bridge between the body and the nervous system. Slow nasal breathing, extended exhalation, and mindful breathing in stillness or movement have been shown to influence stress levels and the sense of inner safety over time.

Another way to look at anxiety

Anxiety is not something that must be gone for life to function.

It is something that wants to be listened to, regulated, and met at the right level.

When we stop seeing anxiety as a problem and start seeing it as information, our relationship to it often changes. And in that change, space arises—for calm, clarity, and presence.

It’s easy to get stuck in everything we should do to feel good.

Breathe right. Exercise just enough. Pause often. Be in the moment. Reflect. Have visions. Keep up with everything. All while maintaining optimal recovery, a balanced nervous system, and a sustainable life.

Sometimes it feels like the very pursuit of health, presence, and well-being becomes yet another project in which to perform.

What was meant to set us free can instead feel suffocating.

The very thoughts of choosing, optimizing, and doing it right can destroy what we actually long for.

We want to be ourselves – but we risk drowning in the attempts to become so.

We exercise a lot but fail at sleep. Or we rest too much and move too little.

We give wise advice to others but are our own greatest obstacle.

We know so much – yet we still forget.

Do you recognize yourself?

Health as life – not as a checklist

I don’t believe the solution is to do less of everything that is good.

Exercise, breathing, community, pauses, reflection – all of this is important.

But perhaps it is dangerous when we try to do everything at once, all the time, with the ambition of living an “optimal” life.

Because life is not linear.

And we are not machines.

My own answer right now: flow

My thoughts culminate in an image that feels true to me.

My personality and energy need to flow like a spring flood.

Take new paths. Surge over logs and stones. Be powerful, wild, alive.

To then empty out into a calm lake.

Where the still water is allowed to be enough.

Where not much is happening.

Where you can be satisfied – for a moment.

But after a while, I long for more.

To the next river.

I don’t believe that balance lies in staying in the still water forever.

Nor in always being in motion.

I believe we need to find our own flow.

Our own rhythm between power and rest.

With the pauses in between – where we have time to reflect, feel, and choose a direction again.

A string of meaningful moments

The flow never ends.

And every moment where we do something meaningful is an important part of the journey.

A workout where endorphins flow and muscles get some love – so they can carry the one and precious body we have.

A breathwork class where we get to pause from all the noise.

Where it can feel like a vacation from ourselves.

A moment without chatter, demands, and must-dos.

A networking event or a meeting with other people.

Where one of our most fundamental needs is nourished:

the sense of belonging and community.

All these things –

that reduce stress, loneliness, and ill health,

that strengthen the body,

that reshape the brain into more helpful thought patterns,

that contribute to the joy of others – all are important individually.

A string of pearls.

And yet we forget

We forget.

We fall.

We lose ourselves.

We become someone we don’t always recognize.

Over and over again.

That is why we need to insert those small moments into everyday life – constantly – that remind us of who we actually are.

Reminders that:

• the only thing we know for certain is that we will die
• the time we have is uncertain
• gratitude makes us happier

And if you are breathing right now –

then you have something to be grateful for.

Life begins with an inhalation.

And ends with an exhalation.

Everything in between is your flow.

Stress and anxiety are often signs that your nervous system is running at high speed. The great thing is that you can help your body shift gears yourself, quickly, through something you already carry with you: your breath.

When you breathe slowly and gently, a signal of safety is sent to the brain. Your heart rate drops, your thoughts become clearer, and your body moves from stress to calm in just a few minutes.

A simple exercise: 4–6 breathing

This technique helps with both acute stress and as a daily routine.

How to do it:

• Inhale through your nose for 4 seconds
• Exhale through your nose for 6 seconds
• Repeat for 1–2 minutes

The longer exhale activates the vagus nerve – the body's own recovery system – and many feel their shoulders drop and their body relax immediately.

Want to go deeper?

Breathing exercises are powerful in everyday life, but sometimes stress and emotions are held deeper in the body.

With 9D Breathwork, the nervous system is helped to truly let go – through guidance, sound, vibrations, and conscious breathing.

→ Book a class at Onefulness

When employees are given tools to regulate their nervous system, reduce stress, and create mental clarity, something powerful happens: focus increases, creativity grows, and job satisfaction returns.

The research is clear

Studies show that breath-based methods improve:

• stress management and recovery
• concentration and decision-making power
• emotional balance
• energy, endurance, and mental sharpness

Breathwork helps the body switch from stress response to recovery – something modern workplaces often lack. The result is fewer sick days, less cognitive fatigue, and a workforce that sustains over time.

When people feel better, companies perform better

Organizations that actively work with health often experience:

• higher productivity and efficiency
• better collaboration and communication
• fewer conflicts and faster recovery under pressure
• a stronger and more attractive corporate culture

It’s not about doing more – it’s about doing it right. When the body feels safe and the brain is clear, performance becomes a natural consequence.

Breathwork at work – small efforts with big impact

A single session can provide:

• calm in the nervous system
• better focus
• reduced stress
• increased presence

But the greatest effect comes when breathwork and small movement breaks become a natural part of the workday. This is where sustainable change is created.

Onefulness offers simple, powerful, and science-based tools adapted for today's working life. Through breathwork, nervous system training, and light movement, teams are given the opportunity to ground themselves, focus, and create energy that lasts – in work and in life.

Do you want to strengthen your team?

Please contact me for workshops, corporate programs, or customized solutions.

A healthier team is not a cost – it is an investment in the future.

We go through life with a brain that is constantly scanning our surroundings: Am I safe? Am I threatened? Do I need to act now? Many of our reactions – stress, anxiety, strong emotions, or "losing it" – stem from the brain's deeper systems that work automatically, often without us being aware of it.

Breathwork is one of the most direct ways to influence these systems, not by thinking differently – but by breathing differently.

Below you will find an easy-to-follow overview of three key parts of the brain, how they affect stress and emotions, and why the breath is such a powerful key.

The "Reptilian Brain" – The body’s automatic survival system

In everyday language, people sometimes refer to the ”reptilian brain” as a metaphor for the deeper, more automatic parts of the brain – primarily the brainstem and structures that control basic bodily functions. It is a simplified model (the brain is more complex than that), but it is helpful for understanding how we react under stress. (Dr Sarah McKay)

This is where, among other things, the following are controlled:

• Breathing rate
• Heart rate and blood pressure
• Basic stress reactions
• Fight, flight, or freeze response

When the body interprets something as a threat – a conflict, high demands, strong emotions, or prolonged pressure – these systems are activated automatically. The body enters a state of readiness.

The role of breathwork here

Breathing is directly linked to the autonomic nervous system, partly via the vagus nerve, which transmits signals between the brain, heart, and internal organs. It is a central part of our ”rest and digest” system (the parasympathetic nervous system) which helps us wind down after stress. (Cleveland Clinic)

When we:

• slow down our breathing
• lengthen the exhalation
• breathe rhythmically and consciously

a signal is sent through the nervous system:

”It’s calm now. You are safe.”

Studies show that slow, controlled breathing with longer exhalations can increase heart rate variability (HRV) and strengthen parasympathetic activity – the body’s rest-and-recovery system. (PMC)

The Limbic System – Emotions, memories, and reactions

The Limbic system is the network in the brain often called our ”emotional nervous system”. It is deeply involved in:

• how we feel
• how we remember
• how we react to the world

This includes, among others:

• The Amygdala – the brain's alarm center that reacts quickly to threats, emotions, and strong impressions
• The Hippocampus – important for memory and how we connect experiences with safety or insecurity
• The Hypothalamus – links emotional states to hormones and bodily reactions (e.g., heart rate, sweating, tension)

When is this system active?

When you:

• feel worry, anxiety, or stress
• get emotionally triggered
• experience strong joy, grief, anger, or fear
• get stuck in reaction patterns that you "understand" but cannot stop

The amygdala and the limbic system also play a major role in how emotional memories are stored – especially memories linked to fear or strong emotional experiences.

The effect of breathwork on the emotional brain

When breathing calms the nervous system, excessive activation in the amygdala and the limbic system decreases. This can result in us:

• feeling safer in our bodies
• being able to stay with emotions without being overwhelmed
• gaining access to emotions and memories that were previously ”locked away”
• being able to start releasing old reaction patterns

This is also why emotions often surface during deeper breathwork – the body and brain are given the space to process and regulate what has been held in the system.

The Prefrontal Cortex – The wise, reflective brain

At the very front of the brain, behind the forehead, lies the prefrontal cortex. This is the part of the brain most associated with:

• focus and concentration
• decision-making
• planning and structure
• impulse control and self-regulation
• seeing things in perspective
• conscious reflection and ”who do I want to be right now?”

How stress affects the prefrontal cortex

Research shows that both acute and long-term stress can impair the function of the prefrontal cortex, making it harder to use our ”higher” cognitive abilities – such as working memory, planning, logical thinking, and self-control. Simultaneously, the more automatic, emotional systems become stronger. (PMC)

This is why, when we are stressed, we:

• make poorer decisions
• react faster and more impulsively
• get stuck in black-and-white thinking or catastrophic thoughts
• have difficulty ”thinking clearly”

In the face of strong emotions such as anger, the Amygdala can quickly trigger fight/flight reactions, while the prefrontal cortex temporarily loses influence – making it harder to slow down, reflect, and self-regulate. (Verywell Mind)

The effect of breathwork on clarity and presence

When we use breathing to calm the nervous system, activity in the stress and alarm systems decreases, which in turn makes it easier for the prefrontal cortex to ”come back online.”

The result can be experienced as:

• clearer thoughts
• easier decision-making
• more presence in the body
• greater self-insight
• an inner ”space” between emotion and action

Breathwork – A bridge between brain, nervous system, and experience

In summary, breathwork affects the brain via the nervous system:

• Breathing affects the autonomic nervous system (sympathetic = gas, parasympathetic = brake).
• The vagus nerve acts as a super-highway between the brain, heart, and internal organs and is central to the body's rest-and-recovery response.
• Slow, conscious breathing with longer exhalations can increase parasympathetic activity and HRV – which is linked to better stress regulation and recovery.
• Both calm and sometimes more intense breathwork can, in the right context, contribute to improved well-being and stress resilience.

When you work with your breath, you are not just working with oxygen.

You are influencing:

• how your brain interprets the world
• how your nervous system reacts
• how your emotions move through your body
• how much space you have between impulse and action

Breathwork cannot remove all of life's challenges – but it can change how your system responds to them. And there, in that response, is where real change begins.

Tetany is simply the body's way of responding to a new type of breathing.

What is tetany?

Tetany is when muscles and nerves become slightly "overactive" for a while. This can cause you to:

• experience tingling sensations
• feel slightly numb
• get cramps or "claw-like" hands
• feel tension in the jaw or arms

This can occur when you breathe intensely or deeper than usual during a session.

Why does it happen?

When we breathe rapidly or forcefully, the amount of carbon dioxide (CO₂) in the body decreases. This makes the nervous system extra sensitive – almost as if the body "turns up the volume" on its signals.

In this state, muscles can contract and tingle more easily than normal.

It is not dangerous, and it doesn't mean you are getting too little oxygen. It is just the body reacting to a new breathing pattern.

How does it feel?

Tetany can feel like:

• tingling hands or lips
• numbness
• fingers curling inward
• tense hands, jaw, or feet

Even if it feels intense, it is temporary and usually passes within a few minutes.

Is it dangerous?

No.

In healthy individuals practicing Breathwork in a safe, guided environment, tetany is completely harmless. It is a common reaction that many people experience – especially the first few times.

The reaction subsides once the breathing slows down.

What do I do if it happens?

You can help your body release tetany by:

• slowing down your breathing
• switching to calm nasal breathing
• taking longer, softer exhalations
• relaxing your hands and jaw

Why can it appear during Breathwork?

Tetany often occurs when:

• the body releases tension
• a lot of energy is moving
• emotions are being released
• the nervous system shifts modes

Afterward, many people feel calm, clear, and more connected to their bodies.

When should you be cautious?

If you have medical conditions affecting the heart, blood pressure, neurology, hormones, or electrolytes, you should always:

• inform your facilitator
• and/or ask a healthcare professional if intense Breathwork is suitable for you

When you understand that tetany is a natural physical reaction, the experience becomes less intimidating and much easier to manage. Breathwork is about exploring the body in new ways, and sometimes that means feeling things we aren't used to. With guidance, safety, and calm breathing, the body always finds its way back – and you can continue your journey with greater trust in both yourself and the process.

Pranayama is the traditional yogic word for breathing exercises and roughly means to expand or direct life energy. It encompasses many techniques, for example:

• Ujjayi – ”ocean breath”, calming and warming
• Nadi Shodhana – alternate nostril breathing that balances the nervous system
• Kapalabhati – powerful exhalation for energy and purification
• Bhastrika – ”bellows breath”, intense and activating

Pranayama is often slower, rhythmic, and controlled – a tool for focus, meditation, and balance.

Breathwork – a broader, modern umbrella term

"Breathwork" refers to all forms of structured breathing work. It includes yogic techniques but also modern methods such as:

• Holotropic Breathwork
• Rebirthing
• Somatic Breathwork
• Trauma-informed breathwork

Many of these are based on deeper, faster, or rhythmic patterns that can create emotional release, increased presence, and altered states of consciousness.

Somatic breathing

Somatic breathwork focuses on body signals and the response of the nervous system. Here, breathing is used to:

• Regulate fight/flight–freeze responses
• Release tension and stored emotions
• Enhance body awareness

It partly resembles somatic trauma therapy, where breathing helps the body release patterns rather than ”understanding” them cognitively.

Nervous system regulating breath

Here, specific techniques are used to calm or activate different parts of the autonomic nervous system. Examples:

• Extended exhalation – activates the parasympathetic system
• Box breathing – even balance between inhale–hold–out–hold
• Coherent breathing (5–6 breaths/min) – syncs heart rhythm and breathing rhythm

This is often fundamental in stress management and recovery.

Breathing in exercise physiology

Here, techniques are used for performance and health, e.g.:

• Diaphragmatic breathing – activates the correct muscle and improves oxygenation
• Inspiratory Muscle Training (IMT) – trains the inhalation muscles and can improve endurance (e.g., according to studies on loaded running: ).
• Apnea/breath-holding training – improves tolerance to CO₂, stress response, and anaerobic capacity (among others, according to meta-analysis: ).

This is not the same as yogic pranayama – even if some exercises resemble each other.

9D Breathwork – a multimodal method

9D Breathwork combines several levels:

• Somatic breathwork
• Sound, frequencies & music
• Subconscious coaching
• Hypnotic elements
• The biology of the nervous system

The purpose is to access deeper emotional and subconscious layers for transformation. The technique is based on modern breathwork rather than yogic traditions.

There are many different forms of breathwork, and several of them overlap in how they affect us. They can all change the state of the nervous system, affect oxygenation and CO₂ levels, and release emotions and physical patterns. At the same time, they differ clearly in origin, philosophy, pace, and purpose.

Pranayama comes from yoga and is most often performed slowly and rhythmically to create focus, balance, and energy.

Modern breathwork has its roots in therapy and personal development and can vary greatly in pace. The focus is on emotional release and deeper insights.

Somatic breathwork is grounded in somatics and trauma therapy and is more intuitive and free, with the purpose of supporting nervous system healing and the release of stored tension.

Nervous system breathing is based on neurophysiology and uses slow, controlled breathing patterns to reduce stress and restore stability in the body.

Performance breathing comes from exercise physiology and follows structured techniques to improve capacity, strength, and endurance.

9D Breathwork is a modern, multimodal method that combines rhythmic/intense breathing with sound, coaching, and hypnosis to reach subconscious processes and create transformation.

Breathwork is not a single ”language,” but many different expressions with their own roots and intentions. By understanding the differences, it becomes easier to know what each method can offer, how to prepare, and what results to expect.