Intermittent fasting x Breathwork - How they complement each other
Hi dear one,
let me tell you about something amazing I’ve been exploring lately.
I’ve recently become very interested in the topic of fasting, not just because everyone seems to be talking about its benefits lately, I started thinking about it for practical reasons. As all breathwork practitioners know, it can sometimes be tricky to balance eating and practice. When I want to do breathwork in the evening, I often can’t because it needs to be done on an empty stomach and ugh, I’ve just had dinner. I tell myself I’ll wait 30 minutes, but by then, I’m too tired to practice. One day it hit me: my schedule (and energy) would benefit so much from having a shorter and more structured eating window.
What surprised me most is how similar fasting and breathwork actually are. Both fasting and breathwork are ancient practices rooted in the same principle: taking an intentional pause. When we take a break from constant input, whether it’s food, stimulation or even thought, our system finally has the chance to self-regulate, repair and return to balance. Fasting gives the digestive system a break, allowing the body to focus on renewal and energy efficiency. Breathwork does the same for the nervous system, slowing down the mind and clearing emotional residue.
My First Fasting Experiment
I’m going to be honest here. I hesitated for a long time before I actually tried it myself, even though I’d known about the benefits for years. I guess I was mostly afraid I’d end up not eating enough and would probably lose weight, which I didn’t want. It also sounded quite scary, the idea of being hungry for a long time seemed harder than it actually was.
But one day, I just made a snap decision and committed to doing it the next day. I thought it was only going to be for two days, just to see how it works. The first day went well, the goal was 16 hours, and I ended up fasting for 17. I soon realised this was actually not a big deal at all.
I enthusiastically decided I was going to try for 18 hours the next day, which ended up being 19 — easily. But it wasn’t only the satisfaction of achieving this goal I’d set for myself. The benefits I was feeling after just two days were amazing. My head was suddenly clearer, I had way more energy and all the bloating and inflammation I’d been experiencing before were gone. I also felt like I had more time because I wasn’t eating or preparing food all day.
So the next decision came easily, I realised this is what I’m doing from now on, no matter what it takes. If I have to meal prep some days, I’ll do that. It actually felt like, “How was I so dumb not to try this before? This is it. This is the secret to health, energy, good mood… everything. This is how we were meant to eat all along.”
The Science Behind Fasting
Fasting is simply the act of giving your digestive system a break. Instead of constantly processing food, your body switches into a repair state. After about 10–12 hours without food, insulin levels drop and the body starts using stored fat for energy.
One of the most powerful effects of fasting is the activation of autophagy, the body’s way of cleaning out damaged cells and regenerating new ones. This process supports longevity, reduces inflammation and keeps your cells functioning optimally. This discovery was so significant that it earned Japanese scientist Dr. Yoshinori Ohsumi the Nobel Prize in Physiology or Medicine in 2016. His research showed how our cells literally recycle and renew themselves during fasting, clearing out old, damaged components so the body can function more efficiently.
Fasting x Breathwork: How They Work Together
What I quickly realised is that fasting and breathwork go hand in hand. They’re both about giving the body space to reset, fasting does it on the physical level, while breathwork works on the nervous system and emotional level. When combined, the two amplify each other.
Practicing breathwork while fasted feels completely different. You’re more aware of your body, more present and your breathing becomes smoother. There’s no heaviness or pressure from digestion so your focus deepens. Even shorter fasts (around 14 to 16 hours) are enough to feel this difference.
One of the main reasons fasting has become so popular again is its ability to trigger autophagy. When you’re not constantly digesting food, your cells finally get time to clean up: they recycle damaged parts, remove waste and repair themselves. It’s literally your body’s version of a deep clean; it’s not drinking celery juice on an empty stomach or any other quick fix detox trend, it’s THIS.
Now, here’s where breathwork comes in. Breathwork amplifies these effects by increasing oxygen efficiency, improving circulation and helping your body eliminate waste products through the lungs, one of the main detox organs (alongside the liver, kidneys, and skin). Every exhale is a release of carbon dioxide and other metabolic byproducts.
Certain breathing patterns, especially slower and deeper ones, can also support your lymphatic system, which doesn’t have a pump like your heart. The lymphatic system relies on movement and breath to flush out toxins. So, when you practice conscious breathing you’re helping your body detoxify more effectively.
On a deeper level, both fasting and breathwork shift your nervous system from constant doing and consuming to repair and renewal mode. They give your body space to regenerate, your mind a moment of silence and your energy a chance to reset. It’s not about punishment or deprivation, it’s about allowing your system to do what it’s naturally designed to do: heal itself when given the chance.
But, Safety First
As with anything that affects your body and nervous system, it’s important to approach fasting and breathwork with awareness, especially when you start combining the two.
If you’ve ever done deeper breathwork practices like the Wim Hof Method or holotropic breathing, you know how powerful they can be. When paired with fasting, that power can intensify, which is great, but only when your body is ready for it.
Here’s what I’ve learned (and what most teachers recommend):
Keep it gentle when fasting. On an empty stomach, your body is already in a state of mild stress, so adding strong breath retentions or hyperventilation-type practices can be too much at the beginning. Focus on calming or balancing techniques like slow nasal breathing, box breathing or alternate nostril breathing.
Stay hydrated. This one sounds obvious, but it’s easy to forget. Water, electrolytes, and herbal teas are your best friends here.
Time it right. Most people find morning breathwork works best while fasted, before the first meal. You’re clear, light, and focused. Once you eat, digestion pulls energy down and changes the breath.
Listen to your body. If you feel dizzy or weak — stop. It is not about pushing yourself over your limits. The whole point is to regulate, not to stress the system.
Start small. Even a 12 to 14-hour fast combined with 10 minutes of gentle breathwork can have a noticeable impact.
My Favourite Fasting + Breathwork Morning Routine
When I fast, I like to start the morning slow — no food, no rush, just water, sunlight, and breath. I’ll usually begin with a few minutes of gentle stretching, maybe some light movement to wake up my body, and then I move into my breathwork.
If my goal is detox and cellular repair, I go for Wim Hof breathing, three rounds is usually perfect, but if I have extra time I will go for four to five rounds. The strong oxygenation, deep exhales, and short holds seem to “flush out” the system and get everything moving. It boosts circulation, clears the mind, and honestly, I can feel my body starting to clean itself from the inside out.
After that, I’ll often just sit in silence for a few minutes and let my breathing return to normal. This moment of stillness is where the magic happens, when you’re calm and aware.
Then I’ll go outside for sunlight, hydrate with warm water and salt or herbal tea, and continue fasting until my first meal around midday.
I’ve been doing breathwork every morning for a few years now. No matter what job I had or how busy I was, I always made it a point to wake up 30 minutes earlier for it, and you can too. You’re not too busy for what really matters. It’s simple, grounding and it keeps reminding me how powerful our bodies are when we just stop interfering and give them space to do what they naturally know how to do.
Fasting for Calm & Nervous System Regulation
Not every fast needs to be about high energy or deep detoxing. Sometimes, especially during stressful or busy periods, what your body actually needs is calm. When fasting, cortisol levels can naturally rise a bit (since the body senses you’re not eating), so combining your fast with a soothing breathwork practice is the best way to keep your system balanced.
If my goal is calmness, I’ll do slow, rhythmic breathing, something like Box Breathing (4-4-4-4) or Anulom Vilom (Alternate Nostril Breathing). Both of these balance the two branches of the nervous system: they slow the heart rate and ground your energy.
During a fast, this kind of breathing signals safety to your body — it tells your system, “you’re not in danger, you’re simply resting.” I like to do this in the morning sunlight or right before bed, for about 10 minutes. It makes fasting feel peaceful and deeply restorative rather than something restrictive or stressful.
So, whether your goal is cleansing and energizing or grounding and calming, breathwork becomes the bridge that keeps you connected to your body through it all.
With warmth,
Ema