Scientists uncover a simple breathing exercise that can induce an altered state of consciousness

You don't need illegal drugs to get out of your mind - just some simple breathing techniques, scientists have revealed. 

According to a new study, a specialised method called 'high ventilation breathwork' (HVB) is capable of producing altered states of consciousness.

Participants using these methods reported experiencing 'oceanic states' of mind, bringing on a profound sense of connection to the universe.

Researchers say these effects are similar to those brought on by moderate to high doses of LSD or psilocybin, the active chemical in magic mushrooms, albeit with less pronounced visual effects.

However, the researchers say that these methods could have more important uses than tripping out on a budget.

Co–author Hana Adolphi, of the Central Institute of Mental Health, says: 'Breathwork is a legal, inexpensive and non–pharmacological intervention that may provide a valuable tool for studying altered states of consciousness.

'Understanding these mechanisms could also help inform future research into novel approaches for mental health treatment.'

Dr Guy Fincham, a breathwork expert from Brighton and Sussex Medical School, describes HVB as 'breathing practices that increase ventilation beyond normal ranges'.

This is achieved by increasing frequency or depth of the breath, often while using meditative mindfulness techniques.

One of the most common techniques, used by almost half of the participants in the trial, is something called Conscious Connected Breathing.

This uses 'uninterrupted high ventilation breathwork' without any breath holds or pauses for extended periods of time, Dr Fincham explains.

The core technique is circular breathing, a method often used by trumpet or flute players to hold extremely long notes.

Expert practitioners claim that this method allows them to enter altered states of consciousness, cause shifts in their physiology, and even treat various mental and physical conditions.

Although there haven't been any head–to–head trials between psychedelics and breathwork, scientists have drawn parallels between the types of mental states both induce.

In particular, Dr Fincham highlights the importance of 'oceanic boundlessness', a state usually brought on by doses of drugs like psilocybin that involves feelings of unity, dissolution of ego boundaries, bliss.

Experts think that this aspect of the psychedelic experience might be key to understanding why these drugs promote such striking improvements in mental health conditions like anxiety and depression.

If HVB can produce these effects without the need for illegal and potentially harmful drugs, that could be a boon to researchers studying these states and clinicians looking to harness their benefits.

Scientists invited 30 experienced breathwork users to use their techniques while having their brains scanned using functional magnetic resonance imaging (fMRI).

In their study, published in Progress in Neuro–Psychopharmacology and Biological Psychiatry, the researchers discovered that these breathing methods really did bring on striking changes.

They found that intense breathing reduced blood flow to the brain by up to 45 per cent.

Previous studies have shown that this can lead to reduced CO2 levels in the blood around the brain, potentially leading to altered states of consciousness.

However, the researchers believe that these changes in blood flow aren't the primary reason people have such strange experiences while using HVB.

Instead, they believe that the altered perception, vivid mental imagery, and sense of unity stem from changes in brain communication.

The researchers found that HVB created changes in the brain's 'default mode network', an interconnected network of brain areas associated with self–reflection and self–related thinking.

Scientists typically see this area activate more strongly when people aren't thinking about the outside world, such as during daydreaming.

The participants who reported the strongest altered states also showed the greatest changes in this network, suggesting that it could be the key to their drug–like experiences.

Lead author Dr Christian Schmitz, Central Institute of Mental Health, says: 'Many people who practice intensive breathwork report profound changes in perception and self–experience, yet the underlying brain mechanisms remain poorly understood.

'Our study suggests that these experiences are linked not only to marked changes in cerebral blood flow, but also to alterations in how key brain networks communicate.'

However, the researchers admit that there are a few limitations to their findings, most important being that all the participants were experienced breathwork experts.

A study looking at the brains of novices who have just been taught breathwork techniques should give a better understanding of how breathing really affects the brain.

Likewise, Dr Fincham cautions that intense breathwork might not be suitable for everyone.

He says: 'Anybody can start with slower, gentle, accessible practices, yes, which I advise due to their high safety profile, but for intense HVB, it can be problematic for some people.

That includes people suffering from 'epilepsy, cardiovascular issues, panic disorder, or psychosis.'