I used to teach various pranayama’s (yogic breathwork) and we tend to go easy, especially if you are not going to go into a 3 year seclusion as a lifetime yogi.

All practices were 3 breaths only. If you really enjoyed one or the other, you can do them a few times a day.

Because exactly as you say, you don’t want to disturb the natural pattern. If you have an unhealthy breathing pattern, the idea is that yoga, rest and relaxation will take care of the rest.

Beyond that we are not doctors, so if I noticed something peculiar with someone’s breathing, or it came up, I would direct them to a professional.

I never liked the Hof method, it works on the wrong side of the nervous system for me, as it’s too activated. I feel it’s good perhaps if you got to do something stressful and you need resilience.

I did it when I was really working on myself emotionally and it was for a limited time. It could be a bit scary because of the extreme feeling of lightheadedness. But it did cause a pseudo euphoric feeling too. Afterward I felt invigorated.

But yeah it had a layer of unpleasantness that made me not continue long term.

What kind of breathwork did you do?