Holotropic Breathing: All About Holotropic Breathwork Techniques

Holotropic breathing is a controlled breathing technique practitioners use to facilitate inner healing, including emotional well-being and personal growth. Holotropic breathwork involves monitored rapid breathing patterns and meditative music, which help participants enter an altered state of consciousness.

From there, the practitioner accesses deep-seated aspects of themselves to improve their mental health and certain physical health conditions. Since the participant enters into a journey of self-exploration, holotropic breathwork techniques can also be spiritual practices.

Holotropic breathing has its beginnings in the late 1960s when psychiatrist Stanislav Grof began to explore means of entering a non-ordinary state of consciousness. His goal was to facilitate self-discovery among patients dealing with mental illness or substance addiction.

The cofounder of Grof transpersonal psychology, Grof supported the use of psychedelic substances, such as LSD, as part of psychotherapy, but he began exploring breathing patterns after the drug became illicit. With his wife, Christine Grof, he found patients could enter a state of altered consciousness through rapid, deep breathing.

The Grofs called their technique holotropic breathing, deriving from the Greek words hólos (whole) and trépein (to move in a direction towards something). The Grofs’ experiments suggested their breathing practices could increase self-awareness and bring patients into closer contact with themselves and the world around them. They also used holotropic breathing to assist in treating a wide range of disorders, from trauma and depression to chronic pain and asthma.

Consider the possible risks of holotropic breathing before beginning your practice. While certain studies suggest some aspects of mental health—self-esteem, emotional catharsis, and self-awareness—might improve with its practice, relatively few studies confirm the full mental or physical benefits or safety of holotropic breathing.

Avoid holotropic breathing sessions if you are prone to panic attacks or seizures since holotropic breathing decreases the intake of carbon dioxide and might lead to hyperventilation, dizziness, and even seizures.

Holotropic breathing is not advisable for people with certain physical health conditions, including cardiovascular disease, high blood pressure, and glaucoma. It’s also advisable to abstain from holotropic breathing if you are recovering from recent surgery, breastfeeding a baby, or are under treatment for psychosis.

To practice holotropic breathing, follow these general steps:

• Find a trained facilitator. Always practice holotropic breathing with an individual who has completed training in this specific modality. Determine whether you will be more comfortable in a one-on-one session or group setting.
• Get comfortable. Holotropic breathing is a two-person technique: a “breather” is the individual taking the deep breaths while a “sitter” observes and supports the breather during the session. As the breather, you will lie down on a mat with your eyes covered while music plays to begin your journey into an altered consciousness.
• Begin breathing. The facilitator will instruct you to take deep breaths in a circular pattern, with no pauses between inhales and exhales. Breathers can move or make sounds as they see fit during the sessions, which can last for hours at a time.
• Draw and discuss. At the end of the session, you will talk with your instructor about the feelings that arose during the sessions. Your instructor might also encourage you to draw or add color to the image of a mandala for further expression of your experiences. In some cases, your sitter and you might switch places to begin another session.

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