Table of ContentsView AllTable of ContentsHistoryBasic PremiseHow It WorksWhat It Feels LikeBenefitsPotential RisksWho Should Avoid ItFrequently Asked Questions
Table of ContentsView All
View All
Table of Contents
History
Basic Premise
How It Works
What It Feels Like
Benefits
Potential Risks
Who Should Avoid It
Frequently Asked Questions
Close
Holotropic breathing, more often referred to as holotropic breathwork (HB), is a practice that involves controlling and quickening breathing patterns to influence your mental, emotional, and physical states. It was derived from a spiritual framework but is also a trademarked activitythat has become increasingly popular among those seeking to explore a unique process of self-healing to attain a state of wholeness.
In many countries, practitioners utilize this technique as a spiritual practice rather than a therapeutic one. In this way, some people participate to expand their awareness rather than to overcome or manage a mental health condition.Many proponents of holotropic breathing propose that this technique moves you forward to higher consciousness.
In other words, it may shift you into another state, which can be appealing to people who feel stuck and unable to advance using other means. Oftentimes, this feeling of awakening can happen through some form ofcatharsis.
History of Holotropic Breathing
Stanislav Grof is known as the co-founder oftranspersonal psychology(along withAbraham Maslow). Grof began his work at the Psychiatric Research Institute in Prague and eventually moved to Johns Hopkins University in Baltimore. His work was conducted with patients experiencing psychiatric illness, cancer, and drug addiction.
What Does Holotropic Breathwork Do?
The practice of holotropic breathwork involves using a controlled breathing process to access altered states of consciousness. The purpose is to obtain enlightenment of some kind. From the Greek words, “holos” (whole) and “trepein” (to move toward), the word “holotropic” translates to “moving toward wholeness.”
The primary principle of this technique is that healing comes from within the person practicing the breathwork. This premise is also intended to help the participant come away feeling personally empowered.
During holotropic breathwork, participants breathe rapidly and evenly to induce an altered state from which it is believed that a deeper understanding of oneself can be derived. Some describe this experience as a more intense form of meditation.
However, the belief is that trauma will only come forward during a session if it is necessary for healing; and that this won’t be known at the outset of the session.Rather, each person’s experience with holotropic breathwork is unique, self-directed, and unfolds on its own as the practice progresses.
The Basic Premise of Holotropic Breathing
The underlying tenet of holotropic breathwork is that each person has an inner radar that can determine the most important experience at a given moment, but we cannot be aware of this experience until it happens.
From this perspective, the facilitator does not need to tell those who are practicing what to focus on. Instead, participants are instructed to figure out what emerges for them as they do the work.
People often experience an intense, “therapeutic” crisis that helps flush away negative energies and leads them to a healing place of greater understanding. This will always be specific to the person at that particular time in their life.
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How Holotropic Breathwork Is Practiced
Below is a description of what a session of holotropic breathwork might look like.
Proponents of this technique contend that this altered state allows people to access parts of the mind that are not usually accessible; this might include re-emerging memories of past events.
What Holotropic Breathing Feels Like
A common question is what does it feel like to participate in holotropic breathwork? It might seem scary to breathe in this way, and you might worry about the effects that you will experience.
Rapid breathing can feel overwhelming or unsettling but practitioners are always welcome to back off if the sensations feel like too much. However, breathers are encouraged to (safely) push through if they are able as it is thought that this is the pathway to the enlightenment the practice seeks to reveal.
Rather than calling it an altered state ofconsciousness, some prefer to refer to this as a “non-ordinary state of consciousness” to reflect that it does not necessarily have the negative connotations of altered states. In general, the concept of having a dream might be a more useful metaphor.
Holotropic breathwork is an experience that is supposed to bring the person into a deeper dimension of the present moment and to see things in a more colorful, insightful way than reality might appear otherwise.
Benefits of Holotropic Breathwork
What is holotropic breathing good for? Research to support the therapeutic benefits of holotropic breathing for psychiatric conditions such as depression and anxiety is lacking. However, there is some evidence to suggest that it might be helpful for relaxation, stress relief, personal growth, orself-awareness.
Spending time in a trusting environment, focusing on deeper life concerns, learning how to support other people, trusting in your ability to heal yourself, and developing compassion are all potential benefits.
It is recommended that holotropic breathwork is undertaken alongside traditional therapy, rather than be used as a replacement for it.
What Are the Dangers of Holotropic Breathwork?
There are some potential risks of participating in holotropic breathwork. There is some concern that this technique causes distress in vulnerable individuals, such as those at risk forpsychosis.
In addition, there are significant medical risks of hyperventilation. Plus, few studies have been done on either the efficacy of achieving mental health “enlightenment,” healing through HB, or the general safety of the practice.
Since the process of holotropic breathwork is aimed at a “deep experience,” it is possible that uncomfortable feelings will arise, also known as a “healing crisis.” Indeed, this technique is controversial because it involves the possible amplification of symptoms in potentially problematic ways.
Holotropic breathing can cause reduced carbon dioxide and other alterations in blood chemistry that can lead to dizziness, fainting, weakness, spasms of the hands and feet, and even seizures.
Who Should Avoid Holotropic Breathwork
This technique can evoke intense physical and emotional changes. Therefore, there is a list of specific criteria that exists to advise against participation. For anyone considering trying holotropic breathing, it is a good idea to discuss possible risks with your healthcare provider before embarking on this alternative practice, especially if you have any of the following conditions:
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A Word From Verywell
Given the associated risks and limited research evidence, there is little to suggest that holotropic breathwork should be used as a viable alternative to traditional mental health treatments. However, if used as part of a larger treatment program, it is possible that it may offer benefits or clarity for certain people. If you choose to participate in this technique, ensure that you are aware of the risks.
You can practice this technique as part of group sessions, workshops, or retreats. Individual sessions are also available. The best course of action is to talk with a trained facilitator to determine which type of session is best for you. The facilitator should guide and support you through the process.
There are safety concerns with practicing it on your own, including dizziness, fainting, hyperventilation, and psychological distress. Because holotropic breathing can be intense, it is recommended to only practice it with a trained expert while in the presense of others. If you are unable to work with a trained facilitator, an online course and other resources can help you do some breathwork to get an idea of what it is like.
The intended breathing pattern is designed to be even so that the participant avoids hyperventilating. However, some attribute the physical feelings of the experience to a person’s carbon dioxide (CO2)-oxygen (O2) balance getting out of whack, which is what happens withhyperventilation.The act of hyperventilation (breathing out too much CO2, which causes respiratory alkalosis or alkalinizing of the blood) may lead to an altered state of consciousness as well as the physical sensations of tingling of the fingers and mouth, lightheadedness, and dizziness.
The intended breathing pattern is designed to be even so that the participant avoids hyperventilating. However, some attribute the physical feelings of the experience to a person’s carbon dioxide (CO2)-oxygen (O2) balance getting out of whack, which is what happens withhyperventilation.
The act of hyperventilation (breathing out too much CO2, which causes respiratory alkalosis or alkalinizing of the blood) may lead to an altered state of consciousness as well as the physical sensations of tingling of the fingers and mouth, lightheadedness, and dizziness.
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4 Sources
Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Grof S.Holotropic Breathwork: New Perspectives in Psychotherapy and Self-Exploration.Semantic Scholar.Albany, NY: State University of New York, 2010.
Holmes S, Morris R, Clance P, Putney R.Holotropic breathwork: An experiential approach to psychotherapy.Psychotherapy: Theory, Research, Practice, Training. 1996;33(1):114-120. doi:10.1037/0033-3204.33.1.114
Miller T, Nielsen L.Measure of significance of holotropic breathwork in the development of self-awareness.J Altern Complement Med. 2015;21(12):796-803.
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