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Holotropic breathing is a technique for getting rid of psychological problems. Holotropic Breathwork. What is it, technique, pros and cons, benefits, music, how to breathe correctly Psychotropic breathing

Breath is life. However, it was found that with the help of special breathing, you can cause other states in yourself. Holotropic Breathwork is a special technique that is best done first under the supervision and guidance of a specialist, so that it can then be used at home. You also need to read the instructions for its implementation.

Holotropic breathing is the practice of rapid breathing, during which participants are immersed in an altered state of consciousness, experiencing subconscious fears and complexes. The source of this technique is taken from the transpersonal psychology of the 70s of the twentieth century. This technique was developed by Stanislav Grof together with his wife. Like any other psychological technique, scientists are interested in the impact of this on the human body.

Today, Holotropic Breathwork is in demand. It is used by both psychologists and charlatans. A distinctive feature of this technique is that the ward enters an altered state. This is akin to hypnosis, when a person plunges into his subconscious experiences. This is similar to seeing hallucinations, which are often observed in people under the influence of alcohol or drugs. In other words, holotropic breathing is another way to change your mind, to escape reality in a more legal way.

The number of deaths in the course of holotropic practice is growing, but not yet to such an extent as to ban this technique. Scientists are rightfully sounding the alarm, because we are talking about changes in the human body. During holotropic therapy, a large amount of carbon dioxide leaves the body, which narrows the vessels of the brain. It is at this point that nerve cells die. People are killing themselves with this technique. Due to the frequent use of holotropic breathing, a person is often diagnosed with various diseases, not only of the physiological, but also of the psychological aspect. Do you want to become mentally ill?

Observed is akin to the same visions that occur during alcohol or drug intoxication. We can say that a person becomes addicted to holotropic breathwork, because he has the opportunity to escape from the need to solve real problems. The ongoing changes in the brain contribute to the desire to continue to resort to such practices. Over time, a person becomes dependent on holotropic breathing as a legal way to change his consciousness.

Holotropic breathing is in demand today both among psychotherapists and among scammers who simply use an effective technique to influence people. That is why it is recommended to first turn to specialists, and then use a technique that, like any other medicine, can both harm and help.

What is Holotropic Breathwork?

Holotropic breathing is the technique of rapid breathing in order to influence the state of one's consciousness through it. This method was invented when the use of certain drugs became prohibited in psychotherapeutic practice. In order not to harm clients, it was necessary to develop a new method for solving psychological problems, which included holotropic breathing.

Many specialists use this technique with caution, even completely ignore it, since we are still talking about an altered consciousness, which people who are prone to addictions may like. However, the online magazine site recommends that each person decide for himself whether to resort to this technique or not. Consciousness changes in a natural way, which does not harm the body, if the process is carried out under the guidance of an experienced psychotherapist. Here it also becomes remarkable that a person is affected bodily, as well as through sounds or special music that accompanies holotropic breathing.

Today, many can read about this method on the Internet. However, experts warn that the technique is effective if you first go through it with a qualified psychotherapist, and then use it yourself at home. After all, at first you need to understand the mechanism, how to behave and what to do in order to fully go through the whole procedure.

Holotropic Breathwork Technique

The technique of holotropic breathing has been used for a long time, therefore it was developed by specialists to the smallest detail. Using the natural process of breathing, which connects the physical body with the outside world, can also affect the spiritual realm of a person.

The essence of the technique lies in deep, frequent and connected breathing without interruptions between inhalations and exhalations. Music is connected here, which should set a person in a certain way. To work through the problem, you can use mandalas, body-oriented therapy and other techniques.

Holotropic breathing allows a person to become whole:

1. Unites consciousness and subconsciousness into a single whole.
2. Promotes self-knowledge, return to the whole I.
3. Promotes the maturation of personal and emotional maturation.
4. Allows you to uncover long-forgotten mental traumas that now create life problems that a person faces, and eliminate them.

Usually, holotropic breathing differs from normal breathing only in speed and depth. A person breathes exactly as it is convenient for him, while the intervention of a psychotherapist is minimal. It can help if the client himself asks for it, feels fear, is afraid of losing self-control, there are spasms of the larynx.

Music is selected, mostly dynamic. First, it must accompany the holonaut in achieving the desired state and correspond to the respiratory movements. Then it becomes more dramatic and energetic. Then it turns into a soothing sound. And upon leaving the holotropic practice, rhythmic music is turned on again, which allows you to restore breathing and heart activity.

Typically, training is carried out in a bright room, where it is comfortable and soft to sit. People are divided into pairs, where one is a holonaut, that is, a person performing holotropic breathing, and the second is a sitter who controls the process and ensures the safety of the first. Then the partners change places.

One session can last from 2 to 8 hours. The maximum number of sessions for one person is up to 12 pieces. At the end of the session, a person should depict his experiences in free creativity (drawings, dances, songs, etc.).

Before the training, all participants are instructed: how the sitters should behave, what awaits the holonauts. Since we are talking about an altered consciousness, when a person begins to remember the forgotten, experience traumatic emotions, or feels his unity, then his behavior may be extraordinary during immersion. He is completely liberated, which means he will not abide by the rules of decency. Here the sitters should stipulate in advance what kind of support they will provide to the holonauts.

Since holotropic breathing implies the so-called oxygen starvation, which introduces a person into an altered state, it is necessary to familiarize yourself with the contraindications for certain individuals:

1. With cardiovascular disease.
2. With epilepsy.
3. With glaucoma.
4. With recent surgeries.
5. During pregnancy.
6. During the acute phase of infectious diseases.
7. with osteoporosis.
8. with recent fractures.

Many participants in holotropic practice claim that at the end of the session they experienced calmness, lightness, spiritual purification, removal of obsessive-compulsive states and depression.

Holotropic breathing at home

Many experts do not recommend holotropic breathing at home. However, the popularity of this practice encourages people not to listen to the warnings. And here you just need to give recommendations so that home holotropic breathing does not lead to negative consequences:

• You need to choose a room that will have as much space as possible and as few objects as possible.
• It is imperative that during the entire session someone should be next to the holonaut in order to ensure his safety, while not imposing his ideas and behaviors.
• It is necessary to cover all objects with a soft cloth so as not to get hurt during the session.
• First, you need to pay attention to deep and very frequent breathing. At some stage, you don’t want to breathe in this way at all, which should be taken calmly.
• When the dive into the altered state begins, you need to listen to your own feelings and continue to breathe intensively.

You should choose the right music that:

1. During the first 8 minutes should be calm, motivating.
2. Then 12 minutes to be stimulating breathing.
3. The next 20 minutes should be active and drumming.
4. The next 20 minutes should mark a breakthrough.
5. Then 15 minutes should play the music of flight, release.

During the session, the body may initially behave inappropriately, for example, twitch or shrink. These are the so-called physical clamps that have always been present in a person, but now must be released.

All this time the sitter must be in a safe place for himself. At the end of the session, the holonaut should rest a bit, lying down, and then draw a mandala - a circle with any of its contents.

Holotropic Breathwork Instruction

Holotropic breathing should be carefully prepared, as the instructions say:

1. Choose comfortable clothes.
2. Go to the toilet before the session.
3. Do not eat heavy food.
4. The choice of sitter should be comfortable.
5. Music should be pleasant and not distracting.

The sitter and the holonaut should only pay attention to the practice. The sitter should not be distracted by anything and not do other things. And the holonaut must track his breathing, as well as immerse himself in the experiences that arise.

What is the end result of Holotropic Breathwork?

If holotropic breathing is performed correctly, then a person achieves relaxation and liberation from tormenting emotions and. You can see the whole problem, also feel your own potential.

However, some individuals use holotropic breathwork for their own purposes, forcing people to obey their will when they are in an altered consciousness. Here you just need to contact a specialist, and not the so-called gurus, who called themselves that. Then a person will not cause any harm to his body and psyche.

Reading time: 2 min

Holotropic breathing is a psychotherapeutic technique, the foundation of which is built on intensive breathing. This technique is known today as one of the most common in psychotherapy and it originated in the seventies as a legal alternative to psychedelic techniques. Christina and Stanislav Grof introduced this technique into the everyday life of psychotherapy. Before the ban on the use of psychoactive drugs, a phenomenon was recorded - at the end of a psychedelic session of psychotherapy, when the problematic aspect was not fully worked out, clients began to breathe intensively in order to maintain an altered consciousness and refine the psychological material that had grown from the depths of the unconscious. Grofs began to use enhanced breathing after the entry into force of the ban on the use, with the intention of achieving a psychotherapeutic effect, psychotomimetics.

Holotropic breathing involves a combination of the following means: rapid breathing, the sound of music and selected sounds, types of bodily work. Actually, thanks to the complex use of these tools, holotropic breathing is able to give rise to the full range of experiences usually observed during psychedelic sessions. As a rule, when using active breathing, such experiences are mild. It also allows the holonauts to be more in control of them. In terms of the content of experiences, there are no differences with the disturbances that arise during psychedelic sessions, however, they are still extracted without the use of chemical preparations. The key catalyst in the described technique is not a psychoactive drug, but a natural and fundamental physiological process - breathing.

Holotropic Breathwork Technique

The natural physiological process, which is called breathing, is the pivotal link between the surrounding world and the physical body of the subject, his spirituality and psyche.

The miraculous power of the holotropic breathing technique is based on four components, namely, both deep and enhanced, as well as coherent breathing, inducing measured music, spontaneous immersion in the deep streams of the unconscious and analysis of emerging experience. Further manifestation of the psychotherapeutic effect occurs in the flight of creative invention, for example, the image of mandalas or body-oriented therapy. At the same time, in breathing with this technique, there should be no intervals delimiting inhalation from exhalation.

The task of holotropic breathing is the passage of the path of self-knowledge, "return to the whole", the unity of the deep subconsciousness and consciousness into a holistic mechanism for understanding oneself, one's own emotions, the maturation of emotional and personal maturation.

The use of this technique allows you to find long-forgotten psychological traumas that are buried deep in the unconscious, conflict situations that provoke the emergence of pressing life problems, and get rid of such "barriers".

Holotropic breathing is faster and deeper than normal breathing. Before or during this technique, often no other specific recommendations are given. In other words, the speed, nature, or manner of breathing depends entirely on the patient's inner experience. As a rule, sessions of active breathing take place with minimal intervention from the therapist. The only exceptions are spasms of the larynx, problems with loss, sensation or severe pain that prevent the continuation of therapy, as well as the active breathing practitioner's request for help.

Acoustic stimuli such as tambourines, drumming, natural sounds or rhythmic music are an inseparable element of holotropic practice. Often, the choice of musical accompaniment supports specific stages that reflect the most general features of the unfolding of a holotropic experience.

Music for holotropic breathwork can be stimulating and stimulating in the beginning, gradually it turns into a more dramatic sound, becomes more dynamic and energetic, and then it marks a breakthrough. As the climax is reached, the sound gradually becomes calmer. At the very end, the musical accompaniment becomes peaceful, fluid, like melodies for meditation.

The method of holotropic breathing to create optimal conditions is best practiced in groups whose participants are divided into pairs, where one client is a holonaut (that is, one who practices active breathing), and the other is a sitter (those who provide safety to the breathing holonaut). Often, no more than two breathing sessions are performed in one session, in which at first one participant is a holonaut, and the other is a sitter, then they change roles. Clothing practicing holotropic technique should be loose-fitting, comfortable and not restrict movement. The training room should be spacious, and the seats for the participants should be soft. After conducting relaxation techniques, holonauts begin a breathing session to the rhythmic sound of music, which helps to keep the heart and respiratory rhythm. Participants, upon completion of the main breathing session, proceed to the formulation of their own experiences using mandala drawing, modeling, free dance, and then discuss the experienced emotions, if desired. The duration of one practice can be a minimum of two hours and a maximum of eight hours. Each holonaut selects for himself the number of breathing sessions, but not more than 12.

Holotropic Breathwork is based on transpersonal psychology. Before proceeding directly to the session, each participant undergoes a thorough briefing. Participants are explained the main types of manifestations generated in the course of altered consciousness. The goal of achieving an altered consciousness is the therapeutic effect of the unrest associated with immersion in the deep unconscious of the psyche. Among such worries, one can single out: recollection of the experience, extraction of perinatal matrices (birth or post-natal emotions), comprehension by the individual of the relationship with space, the world and time. During the theoretical briefing, they introduce in detail the indications and contraindications, give other recommendations separately for sitters and holonauts. After all, a holonaut, through active breathing, reaches an altered state of consciousness, as a result of which he begins to behave authentically, while completely liberating himself. At such moments, it must be close, which will create conditions for safety and ensure freedom of expression of feelings. When in an altered consciousness, the subject does what he wants, paying no attention to others and not suppressing his own desires. Often, before the session, the participants agree on what kind of support will come from the sitter. And to support a single respiratory rhythm, partners are advised to develop non-verbal communication signals.

The physiological mechanism of action of intensive breathing is based on the fact that prolonged hyperventilation leads to a decrease in the content of carbon dioxide, which provokes vasoconstriction, as a result of which hemoglobin begins to more tightly connect red blood cells with oxygen. The result is a less efficient supply of oxygen to the tissues – tissues suffocate due to oxygen deficiency. The consequence of this is the appearance of paradoxical oxygen starvation, which inhibits the functioning of the cerebral cortex and vice versa, provokes a more intense work of the subcortex, thereby releasing previously repressed experiences from consciousness.

The holotropic breathing method has some contraindications, namely chronic diseases of a severe course, in the first place, cardiovascular diseases, decompensatory phase, epilepsy, glaucoma, recent surgery, infectious ailments in the acute phase, pregnancy, recent fractures, osteoporosis.

This technique has proven itself in the treatment of fears of various etiologies, neurotic conditions, spiritual crises, depressive states, and even in the treatment of obesity, although it is believed that holotropic breathing for weight loss is an auxiliary technique that contributes to weight correction. Most psychologists are sure that the subject, during the session of holotropic breathing, re-experiences a state similar to the state during birth, which makes it possible to eliminate some blocks in the subconscious, to get to the deepest layers of the psyche. It is not recommended to use holotropic breathing for weight loss as the only way to get rid of extra pounds. The treatment of any disease and obesity is no exception, but it should be comprehensive.

Holotropic breathing at home

Most experts do not recommend home holotropic breathing, but due to its excessive popularity, many still conduct breathing sessions at home to clear their own consciousness and adjust the inner world, eliminate problems.

Home holotropic breathing, first of all, should be safe for the practitioner. Therefore, it is necessary to cover all dangerous surfaces with soft materials in the room where the session is planned. In addition, during the session, there must be a sitter nearby, which will protect the breather from possible injuries or excesses. It is recommended to choose as a sitter an experienced individual who understands the techniques of holotropic breathing, who will help the holonaut, and not impose his own conditions. The sitter should not be afraid of the different reactions of the breather. Also, his role is to listen to the holonaut at the end of the session.

The technique of holotropic breathing at home is as follows. The emphasis, first of all, is placed directly on breathing, which should be quite frequent, but at the same time deep. It resembles the breathing of a dog, but with an increased amplitude. It can be difficult to combine the intensity and depth of breathing the first time, but with regular practice it will work out.

In a holotropic session, the first 20 minutes are very important, during which the subject is immersed in an altered consciousness or trance. The rest of the time, the holonaut should listen to his own sensations and control the frequency and intensity of breathing according to these sensations. It happens that at some moments you don’t feel like breathing at all - this should be taken as an element of the session.

In any session of holotropic technique, a significant role belongs to well-chosen music of an inciting nature. The first 8 minutes of the session - the musical composition is light, motivating, facilitating breathing, the next 12 minutes the music should affect the stimulation of the breathing process, then 20 minutes the musical composition consists of drumming, maracas, the next 20 minutes - quintessence, the so-called breakthrough, then 15 minutes warm music of flight, openness should be played, the remaining time until the end of the session, rather intense music of a contemplative orientation should be played, which will serve as motivation for continuing spiritual practice.

Holotropic breathing technique at home: recommendations for beginners.

Beginners feel particular difficulty during the session when working with psychological clamps and their own bodies. When working out the clamps, bodily “clamps” may appear, which are expressed in the form of sensations resembling the reduction of the muscles of the limbs. Such sensations hinder, distract the novice holonaut and prevent him from advancing into the abyss of his unrest. They are worked out by tensing the limbs, but without the intervention of the sitter. The breather may ask the sitter to apply pressure to the painful area. The exit from the negative feeling marks the end of processing. There are forbidden areas of the body that an experienced sitter should know. These areas include: the throat, face, genital area, in the female - the chest. These areas are prohibited.

At the end of the session of active breathing, you should lie down for a while, and then draw a mandala representing a circle. In such a circle, you can enter whatever you want. Then the sitter must listen to the holonaut. The final stage is in, during which the sitter pushes the breather to realize and solve the problem.

Holotropic Breathwork instruction

At first, you should come to the sessions in advance to give yourself the opportunity to prepare the place, tune in, calm down and concentrate. It is necessary to wear only comfortable attire that will not hinder movement. Jewelry and other accessories must be removed as they may injure the holonaut. Contact lenses are also classified as dangerous things, so they must be removed before an active breathing session. To facilitate breathing, it is recommended to consume light foods as food before sessions, and it is better not to eat at all. This promotes easier, cleaner and deeper breathing. Before the start of the session, it is imperative to visit the toilet so that in the process nothing distracts from breathing and working through problems. It is also recommended to be very careful when choosing a sitter, since nothing should interfere or annoy during the session. Therefore, you need to listen to your own feelings in relation to the alleged sitter. Before moving directly to breathing, you need to take time to relax. To this end, you can use all kinds of relaxation techniques, but without immersion in a trance state, and musical melodies, for example, the sounds of nature, that is, those that will not cause absolutely no emotions and memories. In turn, music for holotropic breathing can be different, the main requirement for it is the absence of words.

After the participant has chosen a pair for himself, the session can begin. But before that, you should conclude a so-called verbal contract with the sitter about the following:

How exactly will it remind you of breathing;

The support needed – how it will be manifested;

Signals of non-verbal communication.

With the holotropic technique, it is necessary that each of the couple understand their role and clearly follow it. The holonaut must breathe, gradually entering the altered consciousness and working through internal problems, and the sitter must play the role of the so-called guardian angel of the holonaut, with whom he is paired.

The holonaut's breathing should be deep and at the same time intense, frequent. Particular attention is paid to the breathing process in the first twenty minutes of the session. And then you should listen to your own feelings and independently regulate the depth and intensity of breathing. The sitter helps the breather to travel through the depths of his unconscious and ensures his safety. For a sitter in a session, the holonaut must be the only significant person on the entire planet. If the breather begins to move vigorously, then the task of the sitter becomes to protect him from physical damage with the help of pillows or his own body. In other words, he provides an opportunity for the manifestation of an authentic state for his holonaut. In addition, the sitter should not interfere with the process of the holonaut session. The exception is when the holonauts themselves ask for help.

Another task of the sitter is to help relieve tensions that appear during the session, but only at the request of the holonaut. Assistance in the elimination of physical blocks is carried out either by providing a static load on the muscles, or by kneading the clamped areas of the body. However, the latter method is often not recommended for use, since it does not allow the clamped areas to be discharged and does the work instead of the holonaut.

After the end of the session of active breathing, experts advise not to rush anywhere, calmly “digest”, comprehend the experience. You can lie down for a while after the end of the session, and then draw a mandala. In principle, it is recommended to end the sessions with mandala drawing and sharing, that is, group speaking.

The duration of the session depends on the professionalism and qualifications of the facilitator, the number of participants and the quality of the group. Usually, the process ends naturally after two hours. If there are signs of incomplete processing, it is necessary to carry out additional focused work with the holonaut's body.

Holotropic breathing responses of the participants are quite diverse, but everyone agrees that excessive unreasonable anxiety or anxiety disappears, views on some situations change, life becomes more positive, you get to know yourself better.

In conclusion, it must be said that in reality the results obtained using the holotropic breathing technique are impressive. This is evidenced by the research and practical experience of many specialists. The positive results of using this technique include: getting rid of the influence of stress, chronic psychological trauma and deep fears, which, being unconscious, negatively affect the life of the individual.

The holotropic breathing technique is rightly considered a universal path to the fastest personal and spiritual growth.

Doctor of the Medical and Psychological Center "PsychoMed"

Holotropic breathing is a psychotherapeutic method of healing negative traumas and attitudes, which has become widespread in official and alternative medicine. Let's talk about how to master the technique of holotropic breathing on your own.

Basics

The holotropic breathwork technique is easy to learn, but there are some nuances that are important to be aware of if you plan to practice it at home.

Important points:

1. In order to enter the desired state, you need to breathe correctly. Very deep, intense, with minimal pauses between inhalations and exhalations.
2. Holotropic breathing can put a person into a trance, so it is not advisable to practice it alone. There should be an observer next to you who will help you get out of the state of deep immersion into the unconscious in time and without consequences for the body.
3. In the process of holotropic breathing, many unusual and even frightening reactions can occur in the body: convulsions, vibration of the limbs, and sometimes pain. You need to be prepared for this: in this way, the negative comes out of the unconscious into the body and is lived through.

We do not recommend beginners to practice on their own: it is advisable to do this under the supervision of a psychotherapist so that there are no negative consequences. People in their reviews write that the reactions of the body are so frightening that panic begins. Only a specialist can control the process and competently bring the client out of a holotropic trance.

Harm and benefit

Holotropic breathing is quite a powerful psychotherapeutic practice. Therefore, she has her own contraindications. It is important to take them into account so as not to harm yourself.

What is the use of the method:

1. It is considered a safe way to deal with psychological problems. Due to deep immersion in one's own unconscious, a person fully lives out the repressed negative emotions, gives them an outlet and gets rid of them.
2. During the sessions, a person lives through childhood traumas and other negative situations not separately, but as a whole block. Therefore, it effectively solves a variety of psychological problems.
3. The subject copes with trauma on his own, so there is no dependence on psychotherapy. When using traditional methods, the patient often becomes attached to the doctor, becomes dependent on him and does not learn to solve problems himself.
4. In the process of holotropic breathing, a person penetrates into the deepest layers of his subconscious. Thanks to this, you can “pull out” everything that has been hidden for a long time, get rid of the negative experience acquired during life.
5. Holotropic breathing relieves stress, psychological stress is not superficial. The technique helps to destroy the root of the problem. This is the same as uprooting a tree, and not just picking off the leaves from it.
6. This technique is considered an effective way to solve psychosomatic problems. Therefore, with its help, you can heal the patient from chronic diseases, the causes of which lie in the unconscious.
7. Helps to get rid of addictions and bad habits easily and without willpower. Also, holotropic breathing eliminates chronic fatigue and overwork, returns the patient a sense of calm, peace and harmony.

Some experts are of the opinion that holotropic breathing can be harmful. Negative consequences for the body can be as follows:

1. Due to very intense and intermittent breathing, a sharp and very powerful release of carbon dioxide into the body occurs, because of this, blood vessels constrict in a person and the nerve endings of the brain die.
2. For the same reason, dizziness may begin, which in a person with poor health can cause loss of consciousness.
3. If a person without special training practices holotropic breathing too often and incorrectly, this can lead to cerebral edema, in rare cases, the case ends in death.

Wrong actions during the session can cause enormous harm to health. Therefore, you should be fully aware of the negative consequences if you take the risk of trying holotropic breathing on your own, without the supervision of a specialist.

Watch a video with the correct holotropic breathing technique:

What is Holotropic Breathwork used for?

This technique is used to work with the unconscious of a person, it allows you to get to the surface and fully live all the repressed negative emotions.

Special cases of application of holotropic breathing:

1. Slimming. During the session, hyperventilation of the lungs occurs, the body is actively saturated with oxygen, due to which the fat begins to literally burn, and the body is cleansed. Also, during the session, the psychological causes of excess weight are eliminated.
2. Treatment of alcoholism, drug addiction, nicotine addiction and codependency. The holotropic method destroys the psychosomatic causes of any kind of addiction. A person fully lives through a negative experience that could be the cause of the disease. Therefore, it successfully overcomes cravings for harmful substances.

Important points:

1. The most effective method when working in a group. Group sessions under the guidance of an experienced mentor give the most positive result.
2. If you do not have the opportunity to use the services of a specialist, you can practice holotropic breathing alone. But use its light variations so as not to get negative consequences for the body.
3. It is very important to define the goal: what problem do you want to solve? Practicing “just like that” will only bring harm, this is not an easy meditation, but a very powerful and deep impact on the human unconscious.
4. Find the right music that is used specifically for inducing a trance state with holotropic breathing.
5. Exercise regularly if you want to get the fastest result.

It is strictly forbidden to use this technique for people with cardiovascular diseases, pregnant women, epileptics, as well as patients who are recovering from surgery.

Recently, it has become fashionable to get involved in various breathing techniques that are used in modern psychology. Increasingly, it is possible to come across information about a particular psychotechnics, the method of its implementation, effectiveness, and various reviews. This also applies to Holotropic Breathwork. Many people talk about this topic, attend seminars, trainings, express their impressions, share their experience. Let's see what this technique is, how and why it is used.

What is Holotropic Breathwork?

If you take the term “holotropic” apart, its origin comes from the Greek words holos (in translation: whole, whole) and tropein (leading). When the meanings of the translated terms are combined, a "breath leading to wholeness" is obtained. This is a kind of psychotherapy with work on the personal growth of a person, it consists in a special breathing technique that people do for a certain time to the music.

Holotropic breathing starts a whole chain of chemical reactions in the human body, which leads to changes in the functioning of the nervous system: the structures responsible for unconscious processes, long-term memory, and emotions are activated. This is how breathing therapy takes place at a deep level, which frees a person from long-standing psychological traumas. After a certain time, the patient is transformed, cured of diseases.

Breathwork using the holotropic technique was developed by an American psychologist named Stanislav Grof in the fifties. Twenty years later, when a lot of positive research was done, the technique was officially recognized and allowed around the world as an alternative method. It is used instead of the use of psychotropic drugs and is considered an effective therapy for patients.

The goal of therapeutic breathing exercises using holotropic techniques is to heal a person so that he achieves wholeness while immersing himself in one of the deep levels of consciousness. The basis on which this technique is based is a set of spiritual and psychological practices of the whole world, acquired by mankind over many millennia of existence.

In fact, classes that include this unique technique look like this: rapid, deep, connected breathing is performed without pauses between inhalation and exhalation; exercises are accompanied by stimulating rhythmic music. As a result, a person plunges into an unusual state, during which he receives a stream of unconscious experience. Further, drawing, dancing, and discussion of the ongoing process are connected to the technique.

Holotropic Breathwork: Harm or Benefit?

This breathing technique, like drugs, has a positive and negative effect on human health with side effects, so the opinions of psychotherapists are radically divided. Those who practice Holotropic Breathwork claim that it is the safest way to treat psychological problems. The rest of the experts consider the technique very dangerous for the psyche and physical condition of the patient. Here is the negative impact of this breathing technique on human health:

• It is compared with how a woman breathes during childbirth, an athlete during a sprint race, a tourist when he climbs mountains. As a result, the following happens: the level of carbon dioxide in the tissues rises sharply, which causes hyperventilation of the lungs. These processes are a catalyst for such dangerous reactions as: reflex vasoconstriction, a sharp increase in blood pressure, a decrease in hemoglobin in the blood, metabolic disorders. A person experiences temporary suffocation of the brain, the nerve endings begin to die off gradually.
• In the process of one breathing session using holotropic technique, the human body loses up to three liters of carbon dioxide, which can lead to dizziness, loss of consciousness.
• If you perform such holotropic therapy on your own, without knowing all the features of the correct breathing technique, there is a risk of cerebral edema and death.
• Having made even one wrong manipulation during a holotropic breathing session at home, it is possible to cause irreparable harm to the central nervous system, myocardium, liver, and kidneys.

Psychotherapists who are supporters of the holotropic method of therapeutic breathing hold the opposite opinion. They argue that an absolutely healthy person who has no contraindications and who has undergone professional training from Stanislav Grof's followers in certified centers will receive only a positive effect on health. Here is how this technique affects the human body:

• Holotropic breathing is considered the fastest method among other psychotechnics. It leads to quick personal changes. This happens because during a holotropic session, not every traumatic situation from the past is considered separately, but a whole generalizing block.
• Your internal body system itself chooses which psychological problem should be considered at the moment, thanks to which a specialist psychologist does not manipulate your consciousness (unlike other areas of psychotherapy). This is called the non-manipulative feature of the holotropic technique.
• Breathing, on which this technique is based, helps to work out during the lesson the deepest particles of the negative psychological experience received.
• Thanks to classes using the holotropic technique, a person, while breathing, is aware of the roots of his psychological stress and is freed from them.
• The holotropic breathing technique effectively treats psychosomatic diseases (pathologies caused by a negative psychological state of a person) even in the most hopeless cases.
• The patient can easily overcome bad habits, addiction by attending classes based on rapid breathing.
• By performing the exercises of their holotropic methodology, a person almost immediately gets rid of the consequences of chronic stress, fatigue, and a sense of inner harmony returns to him.

What else is Holotropic Breathwork used for?

The holotropic technique with unique breathing cannot be considered a panacea for all the troubles and diseases of people, but its use still has its positive effect in many cases. The use of such breathing psychotherapy is so widespread that it is compared to the endless possibilities of human consciousness. Holotropic breathing is successfully used not only for the treatment of psychological pathologies. It is effective in the fight against excess weight; works well during therapy for drug or alcohol addiction. How this breathing technique works to treat certain problems:

• For weight loss. During the application of the breath used in holotropic therapy, hyperventilation of the lungs occurs. The body receives a huge amount of oxygen, which contributes to the effective burning of fat cells. As a result of such breathing, metabolic processes are accelerated, and this helps to cleanse the body of harmful substances and toxins.
• For the treatment of alcoholism. Holotropic breathing technique has a therapeutic effect for patients suffering from alcohol dependence. When using it, a person plunges into the depths of his consciousness and is faced with a negative experience that led him to this problem. The patient experiences this situation in the head in a new way, gains awareness and heals from the previous trauma. The need for alcohol doping disappears, which allows you to successfully overcome addiction.

How is a group session going?

To perform breathing according to the holotropic technique in specialized centers, appropriate conditions are created that are aimed at relaxing a person and liberating from negative experiences. This is achieved by fulfilling the simple requirements that are necessary for classes:

• A group session using holotropic breathing technique takes place in the form of seminars, the number of which depends on the individual problems of each visitor (from 8 to 15 sessions).
• The duration of one lesson can vary from three to eight hours.
• Participants are divided into pairs: one will play the role of a sitter (an assistant who ensures the safety of the person performing breathing), and the other will play the role of a holonaut (breather).
• The lesson begins with relaxation and relaxation to specially selected rhythmic music (it helps to maintain heart and respiratory rhythms).
• When the main stage of the breathing session comes to an end, all participants begin to creatively express their emotions: they draw, dance freely, and sculpt fanciful figures from clay. If they want, they can discuss everything that they experienced during these hours.
• The lesson is accompanied by specially selected music (read more about it below).

Is it possible to master this technique on your own?

If you have unequivocally decided for yourself that you are able to engage in this method of self-knowledge, and have a great desire, at home it is possible to independently master the holotropic technique with a certain way of breathing. Thanks to Internet resources, specialized literature, various video lessons, you have a unique opportunity to conduct classes effectively. Read on for a holotropic breathing technique that you can do at home on your own.

Holotropic Breathwork Technique at Home

When doing homework with the use of holotropic technique, the disadvantage for the usefulness of the session is the absence of a sitter. If a novice trainee has the opportunity to secure a mate, ideal. The impossibility of performing a lesson with a "nanny" cannot be an obstacle to the use of this technique. Here are some important tips for home practice that uses Holotropic Breathwork:

• Before the session, choose a comfortable room for the lesson, having previously ventilated it.
• Stock up on suitable music (more on this in a separate paragraph below).
• Determine for yourself what specific problem you want to solve with the help of holotropic therapy with rapid breathing (personal or family, for example). You must breathe in order to achieve a specific effect, not for the sake of the process itself.
• Perform the deepest, most frequent breaths, do not pause in your breath. Additional specific recommendations are not needed here, this is a non-verbal technique, which consists in minimal intervention during the session. In some ways, it can be compared with meditation.
• Use different body positions that your consciousness will prompt.
• After experiencing an emotional experience, engage in your favorite creative process, for example, drawing the images you see, dancing, sculpting in clay or plasticine.
• You must be aware of the emotions you have experienced.

What kind of music is needed?

Choose relaxing music: sounds of nature, tambourine, drum roll. It will be better if you choose different music selections for each stage. First, there should be a stimulating and inciting melody, then a dramatic one mixed with a dynamic one. At the end, there should be a musical breakthrough with a transition to more calm, meditative music. Check out the step-by-step description of the musical accompaniment of the entire lesson in holotropic technique:

1. For the first 8 seconds of the lesson, light music should sound, encouraging, stimulating breathing.
2. Before the 20 second session, record an even more breath-stimulating tune.
3. For the next 20 seconds of the holotropic session, an ethnic recording using drum roll should be played.
4. After - the intensity of the breathing session with the holotropic technique is replaced by a trance state, so for the next 35 seconds a dramatic melody should sound.
5. Then the drama subsides, and the style of musical accompaniment is replaced by hearty, warm music. This lasts for the next 15 seconds of the holotropic breathing session.
6. After - the melody should smoothly turn into a calm one, but maintain intensity. This rhythm should be followed until the very end of the holotropic breathing session.

Medical contraindications for use

Before performing breathing exercises, you need to find out if you have any medical contraindications to the use of this technique. There are many contraindications to doing this type of breathing. Check out the detailed list of diseases / indications, the presence of which prohibits practicing holotropic therapy:

• In the process of conducting a lesson on rapid breathing, a person can experience emotional outbursts, stress, physically feel their experiences (through an increase in body temperature, for example). For those who suffer from angina pectoris, hypertension, heart failure, asthma - all this is very dangerous and can be fatal.
• Pregnancy. This can lead to the death of the fetus in the womb.
• Classes using holotropic therapy are not indicated if a person suffers from epilepsy. The use of such a technique increases the risk of a seizure from the received emotions.
• Do not engage in holotropic techniques if you have recently had surgery or any kind of injury. Intense breathing exercises can lead to tearing of the stitches.
• Classes based on the holotropic technique are contraindicated during the acute stage of infectious diseases.
• Children under the age of 14 are not allowed to attend such sessions.

Video lesson: How to learn to breathe correctly

If you want to use the holotropic technique effectively, it is important to learn how to breathe correctly. Otherwise, it will not only have no effect in the course of therapy, but may even lead to huge health problems and irreversible processes in the body with a fatal outcome. Check out below a comprehensive video tutorial teaching proper breathing technique during a holotropic session. So you will learn a lot of useful recommendations, instructions that will help you get a healing effect from using this method.

Holotropic Breathwork- This is a special breathing technique used in psychotherapy to realize the experiences repressed into the subconscious. The very technique of holotropic breathing consists in intense rapid breathing, which results in hyperventilation of the lungs. Hyperventilation, in turn, leads to constriction of cerebral vessels, shutdown of the cerebral cortex and inclusion of the subcortex into active work.

Holotropic Breathwork in Psychotherapy

Holotrop was invented by psychotherapists Stanislav and Christina Grof as a replacement for psychotropic drugs used in psychotherapeutic sessions to release experiences repressed from consciousness. Stanislav Grof noticed that under the influence of psychoactive drugs, when heavy emotions that were not previously realized rise to the surface of consciousness, a person begins to breathe more often and deeper. Further studies have shown that such breathing itself leads to the same effect as the use of drugs. Therefore, after the prohibition of psychoactive substances, Stanislav and Christina Grof replaced them with the practice of holotropic breathing.

In itself, rapid breathing, turning off the protective mechanisms of the psyche, allows us to see and discharge the psychological material that our mental defense hides from us in our everyday state.

Holotropic Breathwork Technique

Holotropic Breathwork is faster and deeper breathing. The usual instruction does not include clear parameters of frequency and depth, but suggests finding your own individual approach in the process of practice. To a greater extent, the technique is an immersion in one's experiences and an analysis of the experience gained. Also of great importance is music, which serves to stimulate the desired state of consciousness in the practitioner.

In total, there are four components of the holotropic breathing technique.

1) Deep rapid and rhythmic breathing through the mouth with no pause between inhalation and exhalation

2) Musical accompaniment to stimulate the process

3) Dive into deep experiences emerging from the subconscious

4) Analysis and expression of the experience gained in the form of drawings or other creative process

Holotropic breathing is performed in pairs: a practitioner (holonaut) and a sitter. The sitter is there to monitor the situation, to guide the practitioner, to help release muscle cramps, and for safety. Usually two sessions are performed in one day, first one breathes, the second insures, and then they change.

A holonaut is a person who practices holotropic breathing.

Let's take a closer look at the execution technique:

So, remember the three main characteristics of breathing:

• breathing only through the mouth
• rhythmic
• deep
• frequent
• chest breathing only
• quick sharp inhalation and relaxed exhalation

The session itself looks like this:

• Lie on your back, spread your arms and legs freely as you like
• Turn on music specially selected for the session (there are ready-made collections on the Internet)
• Close your eyes and do not open them during the session
• Breathe as described above for a few minutes.
• Focus on breathing technique and body sensations
• Do not be distracted by thoughts and images, keep your attention on your breath and body
• If you experience cramps or severe tension, try to relieve tension and relax with the help of images.
• The effectiveness of the session depends on how well you can relax.
• After completing the breathing practice, you need to lie down relaxed for at least 30 minutes.

How to do holotropic breathing yourself at home

• Set aside time around 1.5 - 2 hours, make sure that nothing distracts you during the session
• Ventilate the room for the session, find a space so that you can lie freely on your back with your arms and legs outstretched
• Play preselected music for the session
• Use a holotropic session to resolve a specific psychological problem, decide which problem you want to solve
• Use the breathing technique described above to enter an altered state of consciousness.

How long does it take for Holotropic Breathwork to work?

It usually takes about 20 minutes to breathe in order to enter the desired state. For the next 20 minutes, we continue to breathe, experiencing everything that pops up in consciousness, then 20 minutes is the peak of the session and the release of mental problems, then we rest and try to become aware of the experience.

Practicing Holotropic Breathwork

What is Holotropic Breathwork for? The result of practice should be the manifestation of blocks. They can manifest as bodily clamps that need to be relaxed. This is where the sitter can help by lightly pressing and massaging the area of ​​the bodily block. Blocks can also come out in the form of pictures in the mind, thoughts and emotions. Forgotten events from life, fears or other sensations may come up in memory. Your task is simply to experience the entire stream of consciousness, and after the session, express it in a free form using drawing, modeling from plasticine or any other creativity.

How often should Holotropic Breathwork be practiced? It is recommended that you practice Holotropic Breathwork by following your own feelings of need. The answer to this question will be very individual for each person.