Inhale and exhale: what is holotropic breathing

Holotropic breathing is a breathing therapeutic practice based on hyperventilation of the lungs. It helps to improve emotional well-being and has a meditative effect. It is believed that it helps to get rid of subconscious fears and worries, as well as to equalize the emotional background.

History of practice

The author of the method is a psychologist from the United States, Stanislav Groff. He developed the practice together with his wife in the 1970s. However, analogs of this breathing technique existed before, and in different cultures of the world.

In his practices, the psychologist used psychotropic drugs and noticed that after they stopped working, people began to breathe deeply to stay “in trance”. Based on this discovery, Groff created the Holotropic Breathing technique.

Holotropic Breathing Technique

The frequency and intensity of breaths lead to increased lung function and excess oxygen in the blood.

Breathing should be predominantly through the mouth, with chest, deep and frequent breathing. In the classical version, two people participate in the session: one is the holonaut, the one who breathes; the other is the sitter, who observes the process.

To begin, one should lie down on a hard surface with the limbs spread out in any position. The sitter or the practitioner turns on suitable music. Playlist options can be found on the internet.

The practitioner should close his or her eyes and begin to breathe: inhale sharply, exhale smoothly. Throughout the session, attention should be fully focused on the breath. The more frequent and deeper the breathing, the faster the desired state will come – on average after 20-25 minutes. After finishing the session, it is necessary to rest and distract yourself, for example, to draw.

What happens to the body during practice?

Frequent breathing leads to an overabundance of oxygen in the blood, while the level of carbon dioxide drops, which leads to a special condition – gas alkoloza. The pressure drops, blood vessels narrow, and then there is oxygen starvation, because of which the experiences accumulated in the subconscious come to the surface.

Through this practice, a person can better understand his or her inner world, which is confirmed by research. Also observed “positive impact on character development” – it is believed that the method promotes the development of empathy.

Holotropic breathing is used as a complementary therapy in the treatment of:

• depression;
• stress;
• addiction;
• migraine;
• premenstrual syndrome;
• asthma;
• chronic pain.

Contraindications

Despite the benefits of the practice, holotropic breathing has a number of contraindications:

• Hypertension;
• pregnancy;
• glaucoma;
• epilepsy;
• schizophrenia;
• deep stage of depression.

In these conditions, the technique may not only fail to help, but may exacerbate unwanted symptoms.

You should consult a doctor or specialist before practicing.

If you decide to try holotropic breathing, first it is worth finding a specialist who can guide you. Psychologists and psychotherapists can help you learn the breathing technique.