Breathwork Zurich: #1 studio comparison + instructions for at home

In the incessant hum of modern life in Zurich - amid deadlines, notifications and the constant pressure to achieve more - we often forget the most fundamental tool we have to control our inner world: our Breath.

What if you could consciously use this simple, automatic process to Reduce stress, the Improve focus and profound conditions of the Well-being release?

Welcome to the world of Breathwork.

It's not just about taking a deep breath when you're stressed. It is the Conscious and systematic practice, change your breathing patterns to improve your mental, physical and emotional health. From ancient yogis to modern neuroscientists, the power of the breath has been revered and studied for thousands of years. This comprehensive guide from Templeshape, your studio in Zurich-Wiedikon, takes you on a journey through history, explains the science and offers you a practical toolbox of techniques

1. What is Breathwork anyway?

Although "Breathwork" may be a wellness buzzword today, its roots are ancient and deep. It is a practice that bridges the gap between ancient wisdom and modern science.

1.1 A journey through time: The origins of breathwork

For thousands of years, cultures have recognized that breath is life (Prana/Qi).

• Pranayama: In ancient India Pranayama - translated as "expansion of the life force" or "breath control" - a pillar of yoga. Techniques such as Nadi Shodhana (alternate breathing), the energy channels (Nadis) harmonize and prepare the mind for meditation.

• Qi Gong: In ancient China, Taoist practices such as Qi Gong and Tai Chi specific breathing patterns to Qi (vital energy) and to balance it.

1.2 The modern renaissance: definitions of today's breathwork

The term "breathwork" as we know it gained prominence in the West in the 1960s and 70s, mainly through pioneers such as Stanislav Grof (Holotropic breathing) and Leonard Orr (Rebirthing) . These methods use fast, Connected breathing, to induce altered states of consciousness for deep psychological healing.

Today is Breathwork a Generic term for a wide range of techniques:

2 The science behind the breath: how does it work?

Breathwork is the art and science of conscious breathing. It is rooted in ancient traditions such as yogic pranayama and has evolved with the modern science of healing.

The profound effects of Breathwork are not just anecdotal; they are based on robust physiological mechanisms.

2.1 The nervous system hacking: sympathetic vs. parasympathetic nervous system

Your Autonomic nervous system (ANS) controls heart rate, digestion and respiration. It has two contradictory branches:

1. Sympathetic nervous system (SNS): Your "Fight-or-flight" response. It pours Adrenalin and makes breathing fast and shallow. .
2. Parasympathetic nervous system (PNS): Your "Rest and digest" system. It promotes the Rest and lowers the heart rate.

Chronic stress often keeps us in sympathetic overdrive. Breathwork, especially techniques involving slow, prolonged exhalations, is one of the most effective ways to improve the parasympathetic system switch on manually. This is mainly done by stimulating the Vagus nerve, which acts as the main highway of the PNS.

2.2 The role of HRV, CO2 and cortisol

• Heart Rate Variability (HRV): A higher HRV is a sign of a resilient Nervous system . Slow breathing has been proven to increase HRV and thus improve your ability to deal with stress.
• Carbon dioxide (CO2): An imbalance (too little CO2 due to shallow breathing) paradoxically reduces oxygen delivery to the brain and tissues, which can trigger feelings of anxiety. Breathing techniques help to Normalize CO2 levels, to increase oxygen efficiency and promote calmness.
• Cortisol: Consistent breathwork regulates the Stress hormone cortisol. By activating the PNS, you signal your adrenal glands to reduce cortisol production 

3. your Breathwork toolbox: techniques for at home

There are countless techniques. Here are the best ones that you can easily incorporate into your Zurich-everyday life.

3.1 For rest and relaxation (beginner-friendly)

3.2 For Deep Transformation (Experts & Guided)

As these techniques intense emotional reactions we strongly recommend that you try them in the safe environment of Templeshape, your studio in Zurich-Wiedikon, to be carried out.

• Conscious Connected Breathwork (CCB): The core principle is a Continuous breathing rhythm without pauses between inhalation and exhalation . Ideal for Release of stored emotional energy and for processing trauma.

• Holotropic Breathing: Uses rapid, deep breathing with evocative music to non-ordinary states of consciousness for deep psychological healing.

4 Safety first: Important contraindications

While gentle Breathing exercises are safe for almost everyone, more intensive forms involve risks. Consult a doctor, before starting intensive breathwork if you have the following conditions:

• Cardiovascular diseases (e.g. heart attack, stroke, severe high blood pressure)

• Severe asthma (always have an inhaler ready)

• Epilepsy or seizure disorder

• Glaucoma or retinal detachment

• Pregnancy

Important: Never perform intensive breathing exercises, especially with breath holding, in or near water or while driving.

5 Why is Breathwork so popular in Zurich right now?

Zurich is known for combining old charm with innovation. This mix makes it perfect for the return of Breathwork. As people realize the benefits of better breathing, it becomes key to personal health and working life.

In a fast-paced world where burnout is normal, Breathwork promotes mental clarity and productivity. It is a simple and affordable way to deal with the stress of modern life, especially in the hectic city life of Zurich.

A cool alternative to escape the daily grind are of course our Retreats, which are very much about stress reduction. 

Breathwork is not just about reducing stress. It helps with personal development and finding peace in chaos. It connects people with themselves and creates a community that leads to happiness and well-being.

6 Which Breathwork offer in Zurich is right for me?

Choosing the right Breathwork session in Zurich depends on your goals (relaxation vs. transformation) and your budget. In the following sections, we will guide you through the specific Methods and the unique Expertise at Templeshape and show you why our Price-performance ratio is unbeatable.

6.1 Find your ideal breathing session: methods & expertise

At Templeshape City we offer you not only the technology, but also the Expertise and the safe space for your deepest Breathwork Journey.

Our sessions, led by experts such as Valentina and Sabrina, often integrate Singing Bowls. Valentina uses their frequencies specifically to deepen relaxation and stimulate the brainwaves in the brain. Theta state (4-8 Hz). This condition is associated with low meditation, emotional healing and access to your subconscious. This is our E-E-A-T promise to you: Expert-led, safe and scientifically sound practice.

At places like Templeshape City, you can attend sessions that help you release emotions and encourage self-awareness. Templeshape offers face-to-face sessions for a more personalized experience, led by experts.

In Zurich you will find different styles, from Holotropic Breathwork® to 4-7-8 breathing and Conscious Connected Breathwork (CCB). Studios may use music, touch, essential oils or acupressure to enhance your experience. Whether you want to go alone or with a friend, there's something for everyone.

6.2 The best deal in Zurich: unbeatable value for money

Zurich is known for quality, but often also for high prices.

Even if you find other studios in the city that Breathwork Sessions it is worth taking a close look at the costs.

We at Templeshape in Zurich-Wiedikon are convinced: deep transformation should be accessible. While elsewhere in the city you will hardly find a comparable Breathing session for less than CHF 40-50, we are making a clear statement.

There is no Breathwork lesson available in Zurich for CHF 8.69 - except at Templeshape. 

With our special subscriptions and package prices, we make sure you get the best Breathwork training in town without breaking your budget.