I opened my eyes and staring back at me were 3 young girls around 3-4 years of age. I immediately recognised the first as being the sweet smiling face of my daughter Hazell. The second familiar face I realised was my own as a toddler. The third, innocent, bright and kind face was that of my mum, also as a toddler.
Their smiles depicted both an innocence and a knowing, and the messages they seemed to be sharing through their sparkling eyes was a comforting one, reminding me that inside each and every one of us is a child full of love and light.
This vision, accessed via an intense Holotropic breathwork experience is one of the most transformative of my life.
Breathwork can take on many forms. Some support us to slow down systems and others help us to access other states. Each has it's own place in a well balanced routine. For the purposes of this blog, we're going to focus on one that can be particularly interesting to the outside world, Holotropic breathing.
At first glance, Holotropic breathwork’s use of heavy and fast-paced breathing, music, and focused bodywork might make you dismiss it as new-age nonsense best left for hippies. For an outsider looking in, it can give cult-like vibes. But don’t let that deceive you.
A scientifically proven tool for better mental health
Developed by psychiatrist Stanislav Grof, one of the pioneers in psychedelic therapy, holotropic breathwork emerged in the 70s as a legal alternative to his LSD-based treatment, aiming to access the healing potential of non-ordinary states of consciousness.
Since then, Holotropic breathwork has been shown to reduce anxiety and stress and increase self-esteem and self-awareness. There's also evidence for its positive effects on lowering addiction to substances and improvements in non-judgement and overall satisfaction with life.
But how exactly does this powerful practice work?
How can breathing help mental well-being?
At its core, Holotropic breathwork involves carbon dioxide and oxygen level changes. Accelerated breathing can help us access altered states of consciousness by altering brain function and perception, making significant psychological shifts possible.
While the concept of altered states of consciousness might sound esoteric, these states are integral to various scientifically proven therapies.
Hypnotherapy uses guided relaxation and focused attention to induce a trance-like state, allowing individuals to access unconscious thoughts, feelings, and memories. Some forms of meditation, such as transcendental and mindfulness meditation, can lead to altered states of consciousness and deep relaxation, heightened awareness, and a sense of inner peace.
Then there’s the re-emerging field of psychedelic-assisted therapy, which uses psychedelic substances, such as psilocybin, LSD, and MDMA, to induce altered states under the guidance of trained therapists.
The common thread among these practices is that altered states provide a unique opportunity to step outside of our habitual patterns of thinking and behaving, allowing us to gain new perspectives on our lives and the challenges we face. This is precisely the power of Holotropic breathwork.
The Benefits of Holotropic Breathwork
In my experience there are many significant emotional and psychological benefits from Holotropic breathwork, including the resolution of longstanding traumas, relief from depression and anxiety, and improved self-esteem.
Many people report a greater sense of peace and closure by confronting and integrating previously unconscious thoughts.
The breathwork experience can provide insights into personal patterns and behaviours, enabling you to better understand yourself and your relationships with others. Having a qualified therapist by your side to guide you helps you navigate the experience and the emotions that arise.
Is Holotropic Breathwork Right for Everyone?
Holotropic breathwork can be a powerful tool for personal growth and healing, but it may not be suitable for everyone.
If you have cardiovascular problems, high blood pressure, glaucoma, or a history of aneurysms or seizures, please consult your GP before engaging in Holotropic breathwork. The intense breathing patterns could make your conditions worse.
If you have severe mental health issues, such as schizophrenia, bipolar disorder, or post-traumatic stress disorder (PTSD), the altered states of consciousness induced by the Holotropic breathwork may be destabilising. I recommend you approach Holotropic breathwork with caution and only under the close guidance of a qualified mental health professional.
If you’re pregnant, it’s wise to avoid Holotropic breathwork, as rapid breathing and intense physical sensations could pose a risk to you or the baby.
Last but not least, if you are uncomfortable with the idea of exploring altered states of consciousness or confronting intense emotions, you may find holotropic breathwork challenging. Other forms of therapy might be better options to start with.
Unexpected emotions, memories, or physical sensations may arise - you might feel waves of energy pulsing through your body, a release of tension in your muscles, or a sudden upwelling of joy, sadness, or anger.
You may even see vivid colours or imagery behind your closed eyes. Time may seem to slow down or speed up.
As you near the end of the session, your breathing will slow, and you'll gently return to a normal state of consciousness, feeling clearer, lighter, and more in tune with your inner self.
While each person's experience is unique, Holotropic breathwork often leads to profound insights, emotional breakthroughs. And a deep sense of connection to yourself and the world around you.
Finding a Qualified Holotropic Breathwork Therapist
As I mentioned earlier, I recommend seeking the guidance of a therapist to help you navigate the insights and emotions that arise. Given the intense nature of the experience, look for professionals with verifiable credentials and a deep understanding of the process, prioritising safety and ethical practice.
Like any therapy, I recommend finding a therapist who makes you feel calm and cared for. Letting your guard down during the session will help you get the most out of the experience.
Holotropic Breathwork Is One Part of The Bigger Mental Health Puzzle
Engaging in Holotropic breathwork is a profound act of self-care, but it is not magic that solves all the mental health challenges. Instead, it’s just one aspect of a holistic approach to mental well-being.
Consistent self-care practices, such as therapy, regular exercise, healthy eating, supportive relationships, journalling and mindfulness, all help sustain the benefits of the breathwork experience.
Holotropic Breathwork Can Offer a Transformative Journey
The demands of career, family, and personal life can feel overwhelming, leading to chronic stress, anxiety, and a sense of disconnection from one's authentic self. Holotropic breathwork offers a powerful tool for navigating these challenges.
It can allow us to step outside of our habitual patterns and explore the depths of our psyche. The practice can facilitate the release of unresolved emotions, provide insights into personal patterns, and enhance self-awareness and self-acceptance.
By inducing a non-ordinary state of consciousness, this practice can help us gain fresh perspectives on work-life balance, allowing us to clarify priorities and set healthier boundaries.
My Process of Breathwork
Holotropic breathwork is an intense and profound practice which is not an every day experience. I tend to mix my own practices of breathwork depending on my need.
If I wake up tired and foggy then I'll use a short practice that changes the balance of oxygen and carbon dioxide within my body and that provides me with an intense experience of energy coursing through my veins. I liken it to feeling my whole body tingling, my head clearing and a large increase of energy.
If I'm feeling wired then my focus is on slowing down and I will generally use breathwork as a way to slow down my internal systems. A simple 3/5 breathing practice where I breath in for 3 slow counts and out for 5 slow counts helps to turn down the volume on my racing thoughts and slow down my nervous system response.
My work with clients is much the same. Depending on their needs, we may use breathwork in a variety of ways. Like other altered state therapies such as hypnotherapy, preparation for breathwork involves setting a clear intention and cultivating an open, nonjudgmental attitude towards whatever experiences may arise. This helps guide the experience and enhance personal growth and insight.
Finding a Qualified Holotropic Breathwork Therapist
As I mentioned earlier, I recommend seeking the guidance of a therapist to help you navigate the insights and emotions that arise. Given the intense nature of the experience, look for professionals with verifiable credentials and a deep understanding of the process, prioritising safety and ethical practice.
Like any therapy, I recommend finding a therapist who makes you feel calm and cared for. Letting your guard down during the session will help you get the most out of the experience.
Bec x
References:
1. Banushi, B., Brendle, M., Ragnhildstveit, A., Murphy, T., Moore, C., Egberts, J., & Robison, R. (2023). Breathwork Interventions for Adults with Clinically Diagnosed Anxiety Disorders: A Scoping Review. Brain Sciences, 13. https://doi.org/10.3390/brainsci13020256.
2. Uthaug, M., Mason, N., Havenith, M., Vancura, M., & Ramaekers, J. (2021). An experience with Holotropic Breathwork is associated with improvement in non-judgement and satisfaction with life while reducing symptoms of stress in a Czech-speaking population. Journal of Psychedelic Studies. https://doi.org/10.1556/2054.2021.00193.
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4. Brewerton, T., Eyerman, J., Cappetta, P., & Mithoefer, M. (2012). Long-Term Abstinence Following Holotropic Breathwork as Adjunctive Treatment of Substance Use Disorders and Related Psychiatric Comorbidity. International Journal of Mental Health and Addiction, 10, 453-459. https://doi.org/10.1007/s11469-011-9352-3.
