Brain waves refer to the electrical signals or impulses within the brain that facilitate communication between neurons. These waves exhibit diverse frequencies, ranging from slow to fast, measured in cycles per second or hertz (Hz). Comprising five primary types, each brain wave frequency corresponds to distinct states of arousal and consciousness. The transitions between these states are influenced by our emotions, moods, and the activities we engage in. Gaining insight into these brain wave states can enhance comprehension of the dynamics involved in Breathwork, shedding light on the enduring benefits associated with this practice.
This article is for both Breathwork participants and Breathwork Facilitators – and will provide a solid understanding of what happens to the brain waves during a Breathwork session and how to support brain wave alterations for even deeper breathwork journeys. We will also explore how brain waves between participants can sync up, the long-term benefits of a regular breathwork practice, and how to support brain wave alterations in a session with the use of biannual beats and isochronic tones. But first, we will provide a foundational understanding by outlining the various brain wave states.
The 5 Brain Wave States
Delta (0.5-3 Hz): The slowest brain waves, associated with deep relaxation, healing, and dreamless sleep. In this state, your external awareness is completely suspended; and you gain access to the unconscious mind. Delta is the state that we are primarily in during the first two years of life, and is thought to be the source of empathy.
Theta (3-8 Hz): Theta waves are prevalent during REM sleep and deep meditation, indicating a state where the body rests and disconnects from the external world, while the mind remains awake. In this state, there is a profound connection with the inner realm and hypnotic conditions arise, providing access to the subconscious mind, fostering creativity, and unveiling profound intuitive insights. This dream-like state is associated with creativity, inner peace, and heightened spiritual awareness.
Theta also serves as the gateway to intuition, memory, and learning, and it’s the state we are primarily in between the ages of 2-to-6. During this critical period, the subconscious mind is programmed through both negative and positive identifications and associations, and this program will run on autopilot throughout one’s life, unless intentional reprogramming takes place. Unfortunately, we cannot reprogram the subconscious mind while in normal waking states; however, practices like Breathwork and hypnotherapy offer avenues for such transformation. In Breathwork, a hyper-suggestible state allows spontaneous reprogramming, emphasizing the need for caution in the choice of words Breathwork Facilitators use during a session.
Alpha (8-12 Hz): A relaxed, meditative state, fostering positive thinking, accelerated learning, and a sense of comfort and pleasure. Ideal for deep concentration, and mind/body integration. The bridge between the subconscious and conscious mind; you may be connected to your inner and outer world simultaneously. Dominant from ages 6-12 and in meditation or mindfulness states as an adult. Associated with calmness, alertness, and reduced depression and anxiety.
Beta (12-38 Hz): High-frequency waves; dominate conscious waking life from age 12 onward (it’s where adults spend the majority of their waking time). This is connected to the conscious mind and predominantly linked to the external world, and to analytical thinking and goal-oriented pursuits. Low-level beta fosters relaxation and information absorption, while high-level beta leads to anxiety, stress, and impaired rational thinking.
Gamma (38-42 Hz): Gamma brain waves represent the highest frequency waves, fostering interconnection among different brain parts for rapid information exchange. Linked to universal love, compassion, and peak experiences, gamma brain waves enable deep trauma release, instantaneous healing, and heightened awareness. Interestingly, studies show Buddhist monks can not only access this state at will, but they also have elevated gamma oscillations even outside of meditation.
Gamma brain waves allow the brain and nervous system to process a heightened stream of consciousness, and connect you to the superconscious. In the elevated state of superconscious awareness, the inner world surpasses the reality of the outer world. This frequency is associated with life-changing insights, states of universal love, spiritual emergence, and transcendental experiences, and it’s achievable through Breathwork. Gamma brain waves play a pivotal role in promoting profound trauma release, as the sympathetic nervous system becomes a catalyst for the liberation of stored energy, restoring equilibrium. This synergistic process can lead to instantaneous healing, unveiling the remarkable potential for transformative experiences in Breathwork.
Brain-to-Brain Synchrony
As an interesting aside, recent neuroscientific revelations have introduced the concept of brain-to-brain synchrony and have proven that brain waves can be contagious. This could explain in part why group Breathwork sessions can create a deeper experience for some people than individual sessions – because if one person goes deep into theta or gamma, it may help other breathers reach those brain wave states as well.
The Various Brain Wave States of Breathwork
One of the key factors contributing to the transformative power of Breathwork lies in its capacity to orchestrate a shift in brain waves. Although formal studies on breathwork’s impact on brain waves are lacking, hypotheses can be drawn from knowledge about breathwork, meditation, and brain waves. Breathwork participants are likely to traverse a spectrum of brain wave frequencies during their conscious, connected breathwork sessions, initially moving from beta to alpha or theta states. Occasionally, delta states may emerge, signifying either dissociation, profound relaxation, or a yogic trance. At the peak of the breathwork journey, practitioners may experience alpha, theta, delta, or even gamma states. Upon returning to regular breathing and reconnecting with their bodies, practitioners typically enter a low-beta state, characterized by relaxation. This stands in stark contrast to the stress and anxiety often associated with high-beta states, which many adults predominantly reside in.
Exploring the Long-Term Benefits of Breathwork on the Brain Waves
While the scientific exploration of breathwork’s impact on brain waves is limited, extensive research on meditation offers insights. Essentially, breathwork serves as an active meditation, inducing a profoundly meditative state. Studies on meditation demonstrate its effectiveness in transitioning individuals out of high-beta stress and anxiety states, and into prolonged periods of calming alpha brain wave states, and this contributes significantly to overall well-being. Consistent meditation or breathwork practices may also open the door for gamma brain waves, facilitating entry into the superconscious state more effortlessly.
The Significance of Reducing High Beta Brain Waves through Breathwork
High-level beta brain waves correlate with anxiety, depression, anger, and irrational thinking, activating the sympathetic nervous system’s fight-or-flight response. Persistent high beta brain wave states lead to heightened reactivity, hindered information absorption, and increased stress hormones, elevating the risk of serious health conditions. Beyond physiological implications, being stuck in high beta can hinder personal growth, disrupt relationships, and contribute to addictive behaviors as individuals unconsciously seek relief from these brain wave patterns. Transitioning out of a high beta brain wave state with a regular Breathwork practice can alleviate the adverse impacts, promoting a restoration of peace and equilibrium on mental, emotional, and physical levels.
Breathwork and Brain Wave Harmony
Apart from aiding the transition from high beta to alpha brain wave states and releasing pent-up energies that fuel the fight or flight responses, breathwork also fosters brain wave coherence. Engaging in breathwork aligns different brain areas, promoting a sense of wholeness, trust in the universe, and enhanced well-being characterized by joy, flow, and ease.
*For a simplified and comprehensive overview of brain wave states, Joe Dispenza’s video provides valuable insights
Breathwork, The Flow State, & The Default Mode Network
Numerous parallels exist in the descriptions of flow and breathwork experiences. Both states induce a loss of self-awareness, transcendence of the ego, a sense of timelessness, and an opening to heightened awareness. This convergence is not coincidental; focusing on the breath is recognized as a direct and dependable method for inducing flow. Interestingly, it is estimated that entering the flow state takes an average of 10-15 minutes, which may explain why resistance in Breathwork is typically experienced during the initial 10-15 minutes of a Breathwork Journey, and then a sense of timelessness sets in and the rest of the journey flies by.
During the initial period of a Breathwork session, notable shifts occur in brain wave activity. Research indicates that brain waves typically hover around the alpha-theta border (approximately 8 Hz) during flow states, and breathwork assists in transitioning into this frequency range. By concentrating on the breath and transitioning away from beta brain waves, individuals also disengage from the default mode network (DMN).
Deactivating the Default Mode Network (DMN) offers various cognitive and emotional benefits. It enhances task performance by improving focus, concentration, and cognitive functions like memory and decision-making. Exiting the DMN also promotes mindfulness, reduces stress, and fosters overall well-being. Plus it boosts presence and creativity and alters perceptions of self, reducing negative repetitive thinking. In therapeutic applications, modulating the DMN proves effective for conditions like depression and anxiety. Additionally, it improves emotional regulation and enhances connectivity with other brain networks, contributing to improved cognitive flexibility.
Binaural Beats for Enducing Various Brain Wave States
Binaural beats result from the synchronization of two distinct frequencies delivered to the brain, resulting in the generation of an additional frequency. The newly created brain frequency is determined by the difference between the two frequencies being experienced (e.g., 140 Hz and 100 Hz = 40 Hz). To experience binaural beats, a headset is necessary and different frequencies can be selected according to which brain wave state you want to induce. For example, choosing biannual beats within the low alpha range effectively slows down brain activity, creating an optimal environment for entering a state of flow. Binaural beats can also be played at a low volume alongside your breathwork playlist to enhance the session.
Isochronic Tones for Supporting Altered States During Breathwork
Isochronic tones, with their evenly spaced pulses of sound, offer a fascinating method for potentially influencing brain wave activity and supporting altered states of consciousness. These tones are thought to trigger a phenomenon called entrainment, where the brain waves begin to synchronize with the rhythm of the tones. By using specific frequencies, it’s possible to target different brain wave states associated with altered consciousness. For example, theta waves (4-8 Hz) linked to deep meditation and creativity can be encouraged by 6 Hz isochronic tones, while delta waves (0.5-4 Hz) associated with sleep and profound relaxation might be supported by 1 Hz tones.
While research is ongoing, studies suggest isochronic tones may hold promise in facilitating meditation, reducing anxiety, and even enhancing focus and memory. Isotonic tones, when played at a low volume alongside a breathwork playlist, may aid in the potential induction of altered states. Select a tone within the alpha, theta, or gamma range, depending on the specific state you aim to achieve.
Closing Thoughts
Describing the full extent of Breathwork’s effects and benefits proves challenging, as a multitude of factors converge to facilitate profound healing and transformation. Brain wave alterations stand out as just one facet among the myriad of positive outcomes derived from this transformative practice. If you are fascinated by Breathwork and its range of incredible benefits and the idea of sharing this profound healing modality with others lights you up, then we invite you to find out more about our leading international Breathwork Facilitator Training School and unique training pathways here.