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 conscious connected 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 or one of its hundreds of concious connected breathwork offshoots 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!
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Click here for the oifficial Holotropic Breathwork website.