SOMA Breath is a breathwork system that combines rhythmic breathing patterns, breath retention, visualization, and specially designed music into a structured practice. Created by Niraj Naik, a former pharmacist who goes by “the Renegade Pharmacist,” the method draws on traditional yogic breathing (pranayama) while incorporating ideas from neuroscience and biohacking. The core concept is using controlled breathing to cycle the body between brief periods of low oxygen and high oxygen, producing a training effect similar to what athletes experience at high altitude.
How SOMA Breath Works
The method centers on a cycle of rhythmic breathing followed by breath holds. During the breathing phase, you follow a specific tempo, often guided by music, inhaling and exhaling at set intervals. This is followed by a breath hold on an empty exhale, which is the moment when oxygen levels in the body temporarily drop. That brief dip in oxygen is the key mechanism the system is built around.
SOMA Breath calls this “intermittent hypoxic training.” When you temporarily reduce oxygen intake, the body enters a state of mild stress that prompts a cascade of adaptive responses: increased red blood cell production, improved efficiency in how cells use oxygen, and better mitochondrial function (the energy-producing structures inside your cells). The low-oxygen window is also thought to stimulate the release of a protein that supports neuron growth and maintenance, along with anti-inflammatory compounds that may improve immune function.
Between breath holds, the deep rhythmic breathing activates the parasympathetic nervous system, shifting the body from a stress state into a calmer “rest and digest” mode. Slow, controlled breathing at roughly five breaths per minute has been shown to improve heart rate variability, a key marker of how well your nervous system adapts to stress. Higher heart rate variability is generally associated with better cardiovascular health, emotional resilience, and recovery.
The Role of Music and Visualization
One of the most distinctive features of SOMA Breath is its use of music as a functional tool rather than background ambiance. Sessions are set to tracks that incorporate binaural beats and specific sound frequencies designed to help you maintain the correct breathing rhythm without counting. The music serves as a kind of metronome, guiding the pace of inhales, exhales, and holds so you can focus on the experience instead of the mechanics.
Visualization is layered on top of the breathing. During sessions, practitioners are guided to mentally rehearse goals, intentions, or healing imagery while in the altered state produced by the breathwork. The idea is that the combination of rhythmic breathing and low oxygen creates a window of heightened suggestibility, similar to a meditative or trance-like state, where mental imagery may have a stronger effect on the nervous system.
SOMA Breath vs. the Wim Hof Method
Because both systems involve hyperventilation and breath retention, SOMA Breath is frequently compared to the Wim Hof Method. The differences are meaningful, though. The Wim Hof Method relies on three pillars: intense hyperventilation followed by breath retention, cold exposure (ice baths, cold showers), and meditation. The breathing component is deliberately aggressive, and side effects like tingling, lightheadedness, and occasionally temporary loss of consciousness are considered normal parts of the process.
SOMA Breath takes a more graduated approach. The rhythmic breathing is designed to be sustainable and less jarring, with the intensity customizable to the practitioner’s experience level. Cold exposure is not a core requirement. And the musical element gives SOMA sessions a more immersive, meditative quality that the Wim Hof Method doesn’t emphasize. Both methods produce intermittent hypoxia, but they arrive there through different intensities and with different surrounding practices.
What a Typical Session Feels Like
A SOMA Breath session typically runs 20 to 45 minutes. You’ll start with a guided relaxation phase, then move into the rhythmic breathing portion where music sets the pace. As the session builds, you’ll be cued to take a full exhale and hold your breath for as long as feels comfortable. During this hold, some people report a sensation of deep stillness, warmth, or mild euphoria. After the hold, you inhale deeply, and the cycle repeats.
Common physical sensations include tingling in the hands or face, lightness in the body, and a rush of energy after breath holds. Some people experience emotional releases, ranging from unexpected tears to laughter. These reactions are consistent with what happens during most forms of conscious breathwork, where shifting the balance of oxygen and carbon dioxide in the blood temporarily alters brain chemistry and nervous system activity.
Who Should Be Cautious
Because SOMA Breath involves deliberate changes to oxygen and carbon dioxide levels, it’s not appropriate for everyone. People with cardiovascular conditions, including arrhythmias, high blood pressure, angina, or a history of heart attack, face elevated risk from the physiological stress of breath retention. The same applies to those with chronic respiratory conditions like severe asthma or COPD, where manipulating breathing patterns can trigger symptoms.
Seizure disorders, a history of aneurysms, glaucoma, retinal detachment, and osteoporosis are all conditions that warrant caution. Pregnancy is another consideration, as the hormonal and circulatory changes of pregnancy can amplify side effects. People taking psychiatric medications, particularly antipsychotics, may also experience unpredictable interactions with the altered brain states that breathwork can produce. If you’ve had recent surgery or a significant injury, the physical intensity of some sessions could interfere with recovery.
How People Access SOMA Breath
SOMA Breath originated on the island of Koh Phangan in Thailand, where Naik and co-founder Gary developed the system before growing it into a global community. Today, the method is available through online courses, a mobile app with guided sessions, live virtual classes, and in-person workshops led by certified SOMA Breath instructors around the world. The organization also runs instructor training programs for people who want to teach the method professionally.
For beginners, the entry point is usually a basic guided session that introduces the rhythmic breathing pattern and a short breath hold. Sessions scale in complexity and intensity, with more advanced practices incorporating longer holds, faster breathing tempos, and layered visualization techniques. Most practitioners recommend starting with shorter, gentler sessions and building tolerance gradually, since the physiological effects of intermittent hypoxia are cumulative and can feel intense for newcomers.