Trauma is an insidious force that can linger in our lives long after the event has ended. While many associate trauma with emotional and psychological symptoms, it’s crucial to understand that trauma also embeds itself in our bodies and nervous systems. This holistic understanding of trauma is essential for effective healing and recovery. Pioneers like Peter Levine and renowned works such as “The Body Keeps the Score” by Bessel van der Kolk and “Feel to Heal” by Susanne Babbel offer invaluable insights into how trauma affects us. These experts shed light on the importance of somatic healing for processing trauma and achieving rapid, lasting recovery.
Somatic Healing Pioneer: Peter Levine
Peter Levine, a notable expert in the field of trauma, emphasizes that trauma is not just a psychological phenomenon but a physiological one as well. In his book “Waking the Tiger: Healing Trauma,” Levine explains how trauma can cause the body to become stuck in a state of hyperarousal or hypoarousal. These states, often referred to as “fight/flight,” or “freeze,” are a natural response to danger. However, when these states becomes chronic, they can lead to a host of physical and psychological issues.
Levine’s Somatic Experiencing® (SE) approach focuses on releasing stored trauma from the body. He teaches that trauma can disrupt the natural flow of energy in the body, leading to blockages that manifest as physical symptoms such as chronic pain, tension, and fatigue. SE is a form somatic healing and by working with the body’s sensations, SE aims to restore the flow of energy, helping individuals to process and integrate traumatic experiences.
Somatic Healing Pioneer: Dr. Bessel van der Kolk
In his book, “The Body Keeps the Score,” Dr. Bessel van der Kolk expands on the concept that trauma is stored in the body. Van der Kolk’s research demonstrates how trauma alters the brain’s wiring, particularly in areas responsible for stress regulation and emotional control. He explains that traumatic experiences can cause changes in the brain’s limbic system, which governs our emotions and survival instincts.
One of the key insights from “The Body Keeps the Score” is the understanding that traditional talk therapy may not be sufficient to address these deep-seated changes. Van der Kolk advocates for incorporating body-centered therapies such as breathwork, yoga, EMDR (Eye Movement Desensitization and Reprocessing), and neurofeedback to help rewire the brain and release trauma stored in the body.
Somatic Healing Pioneer: Susanne Babbel’s
Susanne Babbel’s “Feel to Heal” further underscores the importance of somatic healing in trauma recovery. Babbel argues that our bodies hold memories of traumatic events, and that these memories can trigger physical reactions even when the mind is not consciously aware of them. Her approach involves tuning into the body’s sensations and using them as a guide to uncover and process hidden traumas.
Babbel’s work highlights the importance of developing a mindful awareness of the body’s responses. By learning to recognize and interpret physical sensations, individuals can begin to understand how trauma has impacted their bodies. This awareness is the first step toward releasing stored trauma and achieving a sense of balance and well-being.
Connected Breathwork: A Potent Somatic Healing Modality
Conscious, connected Breathwork is another powerful somatic therapy that supports trauma recovery. This practice involves accelerated, rhythmic breathing patterns accompanied by evocative music, creating an altered state of consciousness that can help individuals access and process deep-seated emotional and psychological trauma. Breathwork allows for a profound release of stored energy and emotions, promoting healing on both the physical and psychological levels. By facilitating a deep connection with the body and unconscious mind, it can unlock and resolve traumas that are otherwise difficult to reach through conventional therapeutic methods.
Why Somatic Healing is Essentia for Trauma Recovery
1. Trauma is a Whole-Body Experience: Trauma affects both the mind and the body. To achieve lasting recovery, it’s essential to address the physical manifestations of trauma alongside the psychological ones.
2. Releasing Stored Energy: Trauma can cause the body to store energy in the form of tension and stress. Somatic therapies help to release this stored energy, promoting relaxation and healing.
3. Restoring Nervous System Balance: Chronic trauma can dysregulate the nervous system, leading to persistent states of hyperarousal or shutdown. Body-centered therapies can help to reset the nervous system, restoring its natural balance.
4. Building Resilience: Working with the body helps to build resilience, enabling individuals to better cope with future stressors. Somatic practices foster a sense of safety, empowerment, and control, which are crucial for recovery.
5. Integrating Mind and Body: Effective trauma recovery requires an integration of mind and body. Somatic therapies bridge the gap between these two aspects, facilitating a holistic healing process.
Closing Thoughts on Somatic Healing for Trauma Recovery
Understanding that trauma is stored in the body and nervous system underscores the necessity of incorporating somatic healing into the recovery process. Insights from Peter Levine, Bessel van der Kolk, and Susanne Babbel highlight the profound impact of trauma on our physical well-being and the importance of addressing these effects through body-centered therapies. By acknowledging and working with the body’s role in trauma, we open the door to a more comprehensive and effective path to healing.
Ready to tap into the power of your body and your inner healer? Breathwork is a powerful somatic healing modality that can help you connect with your body’s wisdom, process trauma, rebalance the nervous system, and build resilience. You can find out more about Breathwork and how it ‘works’ here, and if you’d like to book an online or in-person breathwork session, you can contact us here.
Holotropic Breathwork, developed in the 1970s by Stan Grof, has recently seen a significant rise in popularity. Over the past four years, numerous variations have emerged, utilizing the same breathing techniques to induce non-ordinary states of consciousness for healing and transformation. As more people discover this profound and often life changing modality, many are searching online for guidance on how to do Holotropic Breathwork. This article aims to provide a comprehensive answer.
What You Need to Know Before Starting
Before diving into how to do Holotropic Breathwork, it’s crucial to understand that this practice is both deep and powerful. It’s not advisable to attempt it alone, especially during your initial sessions. Holotropic Breathwork involves accessing non-ordinary states of consciousness, which can bring subconscious programming and unresolved traumas to the surface. In such profound experiences, the presence of a skilled, GPBA-certified breathwork facilitator is invaluable.
A facilitator not only ensures that you are following the breathing technique correctly but also plays a vital role in creating a safe and supportive environment. They guide you through the process and help you navigate the deep emotional and psychological terrains that often arise. There are also a lot of contraindications for holotropic breathwork which you need to be aware of before trying a session for safety reasons.
Even if you’re comfortable with the potential risks of practicing holotropic breathwork on your own, it’s unlikely that you’ll be able to self-guide yourself into a deep state. This practice involves significant resistance, and many people naturally gravitate towards a gentler or slower breath, or may even abandon the practice altogether, without the guidance and encouragement of a facilitator. With theses important notes addressed, let’s dive into answering the question.
How to Do Holotropic Breathwork: The Breathing Technique
The breathing technique itself is straightforward: engage in deep, connected breaths with no pause between the inhale and exhale. Aim to fill your belly with air, focusing on a full inhale while allowing the exhale to be a passive release. Most breathwork facilitators recommend using the mouth for breathing rather than the nose, as this tends to induce more pronounced physiological changes and deeper inner experiences. However, you can do holotropic breathwork through the nose, and this if often recommended for people with a lot of anxiety or who are looking for a gentler experience.
How to Do Holotropic Breathwork – The Set Up
Holotropic Breathwork is typically practiced lying on your back in a comfortable position, with your eyes closed. You can place your hands by your sides or, if it helps, place one hand on your belly and/or chest to feel their inflation and encourage deep breathing. Keep a pen and paper nearby to jot down any insights or memories from your journey. Some people also find chapstick and water useful.
How to Do Holotropic Breathwork: Additional Tips
If you choose to practice at home, first ensure you have no contraindications. Next, prepare a playlist to support your journey: start with slow, soothing music and gradually build in pace and intensity. Shamanic or trance-like music can be beneficial during the buildup.
After reaching the midpoint, switch to more spacious or emotionally evocative music. Include a few additional songs at the end of your session to aid in the transition back to normal breathing. After your session, immediately write down any insights for integration. Conclude your practice with grounding activities, such as a walk in nature or an Epsom salt bath.
How to Do Holotropic Breathwork: Closing Thoughts
While this guide provides an overview of how to do Holotropic Breathwork, I strongly recommend seeking out a qualified breathwork facilitator for your sessions. Research indicates that most people are unlikely to achieve their deepest experiences without professional guidance. Additionally, some individuals may unknowingly have contraindications or unresolved traumas that could make self-guided sessions unsafe.
Unity Breathwork, an offshoot of Holotropic Breathwork, employs the same connected breathing technique and similar setup. Although we cannot officially use the Holotropic brand name, the experiences and benefits are the same. If you’re interested in exploring breathwork further, we offer:
- Online breathwork sessions
- A comprehensive, trauma-informed Online Breathwork Facilitator Training which includes an in-person experiential segment
- A learning library
- Biannual breathwork retreats in the charming beach town of Sayulita, Mexico
We look forward to breathing with you, either online or in person!
Contact Us to Inquiry About Our Offerings HERE
All content in this article is protected by copyright law. Unauthorized reproduction, distribution, or modification of any part of this content is strictly prohibited without the written consent of the author.
