Holotropic Breathing For Well-being

Holotropic breathing is a technique of experiential psychotherapy. The latter is an approach that involves intervening on people who are generally sane by subjecting them to an experience that helps them to better understand who they are and what position they adopt in different real-life situations.

Experiential psychotherapy has its roots in the so-called transpersonal psychology which, in turn, is a branch of humanist psychology, which arose in the 1960s. As for holotropic breathing, it is a technique specially designed by the Czech psychiatrist Stanislav Grof.

The main goal of holotropic breathing is to reach unexplored stages of consciousness. This experience is similar to that which could occur through the consumption of some psychotropics, such as those used by shamans or some spiritual gurus. The difference, in this case, is that it is reached through breathing and has a therapeutic purpose.

What is holotropic breathing?

Holotropic breathing is a technique that consists of controlled hyperventilation and has the purpose of creating a different and, in theory, more extensive state of consciousness. The aim is to increase self-knowledge and offer psychotherapeutic effects.

The word “holotropic” comes from the Greek root holos , which means “wholeness”, and from trepein , which means “to go towards”. From the etymological point of view, therefore, it means “moving towards wholeness”.

Hyperventilation is a faster and deeper form of breathing than normal. In a common respiration, oxygen is inhaled and carbon dioxide or CO2 is emitted. Intense and accelerated breathing in the case of hyperventilation produces an increase in the volume of oxygen and a reduction in carbon dioxide. Under normal conditions this causes ailments such as anxiety, numbness, fainting, etc.

In holotropic breathing, hyperventilation is induced and regulated. This technique can only be performed under controlled conditions and, generally, in groups. Otherwise, it could cause unwanted effects, such as panic attacks. This method is not recommended for those suffering from hypertension, respiratory, neurological or mental health problems.

The technique

Usually it starts with basic training to explain the technique, describe its benefits and indicate the steps to be taken to put it into practice. Holotropic breathing sessions are usually long and last no less than four hours.

The session must take place in a comfortable and quiet place. It begins when “the one who is preparing to breathe” enters this space, almost always without shoes, and then lies down on a mat. At this point, relaxing music comes on, usually Tibetan, Chinese or Hindu. The music must never be interrupted during the session. When the participant is seated, slow breathing will begin.

With eyes closed or covered by a mask, the hyperventilation phase begins. You have to breathe quickly and without stopping during the following hours. There is always someone directing the session and sometimes the participants take turns taking the role of “respirators” or “supervisors”, one after the other.

At the end of the breathing session proper, everyone will have to color a mandala or, in any case, create a symbolic drawing that reflects the emotions felt at that moment. Eventually, a group meeting will take place in which to share personal experiences.

The benefits of holotropic breathing

Following repeated hyperventilation over a period of time, one is expected to enter a new state of consciousness. The aim is to access the deeper layers of the psyche and, consequently, the unconscious contents of particular value for the participant.

Generally, forgotten or repressed episodes come back to the surface; people, situations, emotions or feelings. All of these are considered to be very important content for each person. In particular, they re-emerge because they have been blocked and re-emerge thanks to the technique of self-awareness.

Science argues that holotropic breathing is a technique that can offer benefits, especially in terms of relaxation and emotional balance. However, we do not have scientific evidence of an actual alteration of consciousness that allows us to fully explore the unconscious. Those who practice it, on the other hand, assure that it is possible.