Holotropic Breathwork is a type of breathwork with a unique history and intention, which has many benefits as well as some contraindications. In this post, we’ll cover the history of Holotropic Breathwork, as well as what to expect in a session, and some of the benefits you can see from this practice.
Key takeaways
- Holotropic Breathwork is an intense form of breathwork meant to induce an altered state of consciousness.
- Holotropic Breathwork is practiced with a Grof-certified instructor, in a guided setting.
- Holotropic Breathwork is not healthy for people with certain pre-existing medical conditions.
What Is Holotropic Breathwork?
The word holotropic is derived from the Greek words “holos”, meaning whole, and “trepein'' which means moving toward something. The purpose, therefore, of Holotropic Breathwork is to move towards wholeness. Practically, it means using the mind and body and breath to state-shift away from an ordinary state of consciousness.
What’s the History of Holotropic Breathwork?
After LSD research was outlawed in the United States in the 1960s, Stanislav Grof, a renowned researcher in LSD-facilitated therapy, and his wife Christina Grof began to look for different ways to get the mind and body to access a similar non-ordinary state of consciousness.
They soon learned that deep and fast breaths, done for a certain length of time, could mimic the vivid, dreamlike state that was brought on previously by LSD.
Today, the Grof Transpersonal Training Program conducts trainings and certifications to ensure the breathwork is practiced safely, and for its intended purposes.
How Do I Practice Holotropic Breathwork?
For safety and optimal results, Holotropic Breathwork is led by a trained and certified instructor, who has gone through the 600-hour training course at the Grof Transpersonal Training Program.
Here is what you might be able to expect to experience when you attend a Holotropic Breathwork session:
Holotropic Breathwork is conducted in pairs. One person is the “breather” and the other is the “sitter.” As the facilitator guides the session, the breather will lie on the floor and will follow the directions on how to breathe, and what speed and rhythm.
The breather will keep their eyes closed so they can focus on the breath as it gets faster and deeper. Specifically selected music will play for the entire two to three-hour session and will go from drumming, to “heart music,” and eventually ending with meditative music.
The sitter will serve as support for the breather as they continue the deep repetitive breathing. The breather is encouraged to move and make whatever sounds feel natural during the practice.
After the session, practitioners are encouraged to draw mandalas about their experience whether it was a happy or difficult session. The breather and the sitter will swap roles in future sessions.
What Does Holotropic Breathwork Do?
The quick-paced breathing that is practiced during Holotropic Breathwork deprives the body of oxygen. It may seem counterintuitive but the result is an increase in CO2 (carbon dioxide) with each exhale and this will raise the alkalinity of your blood. The increased breathing rate also causes the immune system to increase its anti-inflammatory activity.
In addition to those physiological benefits, Holotropic Breathwork can also greatly benefit your mental health. A recent study shows that Holotropic Breathwork also has positive effects on the development of character for the practitioner. Here are even more effects that come from practicing Holotropic Breathwork.
Helps Promote Relaxation
Because breathing at a rapid pace is inherently not a relaxing experience, Holotropic Breathwork needs to be practiced in a safe and supportive environment. Trust and community are essential parts of this practice, as state-shifting is an intense experience.
Practiced safely, letting go in an intentionally stressful physical experience can be freeing, expansive, and ultimately deeply calming. Holotropic Breathwork can silence the noise of everyday life and drop you into the experience of the moment.
Helps Decrease Stress
Holotropic Breathwork is not to be practiced lightly, or alone. For more immediate results, or if you want to practice some breathwork by yourself, check out some of these breathwork classes to reduce your stress.
Helps Improve Self-Awareness and Self-Esteem
Some research shows that Holotropic Breathwork can result in increased self-esteem. According to some studies, this type of breathwork induces therapeutic changes including reductions in levels of distress associated with self-identified concerns.
What Does Holotropic Breathwork Feel Like?
You are in charge of how you feel when you practice Holotropic Breathwork. You can speed up your breath and make the sensations more intense, or you can slow down your breath and make the sensations less intense. Your instructor will give you suggestions, but you make your own decisions.
After about 20 minutes, you may begin to feel like you are in a dream-like state, and you may begin to experience things outside your usual habit. It’s an open-ended practice – meaning each practitioner can take their own path as they seek out self-discovery and whatever that may mean to them.
It may seem overwhelming or even scary to maintain your breath at such a rapid pace, but you are encouraged to safely push through the unsettling feeling if you can. The push is what brings the pathway to enlightenment you are seeking from the practice. Listen to your body. If you ever feel like it is too much you can certainly back off to a more comfortable pace and rhythm.
Is Holotropic Breathwork for Everyone?
Holotropic Breathwork is considered safe when done under the assistance of a trained and certified instructor.
However, because the breathwork involves intense hyperventilation for an extended period of time, it is not for everyone.
Holotropic Breathwork is not recommended for pregnant women or individuals with certain health conditions including the following:
- High blood pressure
- Cardiovascular disease
- History of heart attacks
- Psychosis disorders or severe mental illness
- Glaucoma or retinal detachment
- Seizures
- Aneurysms
- Mood or personality disorders
The reaction of the breather during Holotropic Breathwork can be unpredictable. There could be fits of laughter, crying, or both. This may also cause the breather to become distressed or over-stimulated which could result in a number of concerns including seizures. This is why it is crucial for you to only practice Holotropic Breathwork safely with a sitter and a certified instructor.
Conclusion
When practiced safely, Holotropic Breathwork is a great practice for feeling whole. If you are ready to practice Holotropic Breathwork, seek out a Grof Foundation certified instructor, so you can get the full experience of having a sitter present.
If you are not ready to make the leap to intense breathwork, or maybe are looking for a way to work up towards a two to three-hour breathing session, there are lots of other more accessible options at Open, such as a variety of classes that will guide you through breathwork, meditation, yoga, and more to begin your journey. We are here to support you, every step of the way.
Sources:
Holotropic breathwork: An experiential approach to psychotherapy | APA