Transpersonal

The Open Channel

Advanced

Connected breathing, no pause

12 min

Begin

Advanced practice for experienced practitioners. Go slowly, stay aware of your body, and leave time to ground afterward.

shut down wide open

Why this practice

Connected breathing builds a charge that can surface and release held material. The slow integration phase lets it settle into spaciousness. Best with support if strong emotion is present.

Source current

Breathing with no pause between inhale and exhale — one unbroken circle of breath — can dissolve mental boundaries and let emotional energy move. From circular and rebirthing breathing traditions, this technique is used therapeutically for deep release. Feelings and sensations may surface; this is part of the practice.

The science behind it

Connected or circular breathing directly engages the autonomic nervous system by changing ventilation pattern, which influences carbon dioxide (CO2) levels, blood pH, and cerebral blood flow. Rapid or continuous breathing tends to lower CO2, which can reduce the drive to breathe and change sensation (lightheadedness, tingling) while also altering cortical and brainstem activity. At moderate intensity, increased diaphragmatic movement and breath rhythm enhance respiratory sinus arrhythmia (heart–breath coupling) and can shift balance between sympathetic and parasympathetic tone via vagal pathways.

Psychologically, a continuous, rhythmic breath heightens interoception — awareness of bodily signals — and can bring previously backgrounded emotions into conscious awareness. Changes in autonomic state and increased visceral input can briefly activate limbic circuits and memory traces, giving energy to feelings that may then move and resolve. Because these processes can be intense, connected breathing is best done with informed pacing, clear safety boundaries, and support available if strong emotional material arises.

Sources and references

Book
The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, and Self-Regulation

Stephen W. Porges

Foundational book describing how vagal pathways relate to social engagement, autonomic state, and regulation — useful background for understanding breath-driven state change.
Book
Breathe: The New Science of a Lost Art

James Nestor

Accessible exploration of modern research and practice around different breathing patterns, CO2 physiology, and practical implications for health and performance.
Video
Wim Hof Method - Breathing Technique

Wim Hof

A clear, practical demonstration of a connected-style breathing routine and its experiential cues; useful as a technique reference (note: methods vary and should be approached mindfully).
Article
Breathing exercises for stress relief

Harvard Health Publishing

Overview of evidence-informed breathing exercises, benefits, and safety considerations for stress and autonomic regulation.
Podcast
Huberman Lab (official site / podcast)

Andrew D. Huberman, Ph.D.

HubermanLab episodes and show notes synthesize neuroscience research on breath, arousal, and state control; useful for neuroscience-informed practical tips and references.

Inhale

Hold

Exhale

Pause

No pause at the top or bottom. One breath flows into the next.

Inhale

Hold

Exhale

Pause

Deepen and quicken slightly. Let feeling and sound move freely.

Inhale

Hold

Exhale

Pause

Let the breath slow and lengthen. Rest in what opened.

Inhale and exhale connected into one unbroken wheel.

How to practice

Lie down somewhere you can be undisturbed.
Breathe in and out through the mouth, with no pause between.
Keep the breath connected, like a wheel always turning.
Let sounds, tears, tremors, or laughter come. Do not manage them.
When the active phase ends, let the breath slow on its own.
Rest in stillness for several minutes at the close.

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