Just Breathe: Inhale and Exhale Holotropically

The world may feel like it's closing in. You feel like you've lost your grasp. You feel like you can't handle it. No, all you need is to catch your breath. Holotropic breathwork—a sequence of rapid, controlled breaths toward decreased stress, increased self-awareness, and dream-like experiences or altered states of consciousness, originally developed by psychiatrists Stanislav and Christina Grof in the 1970s (Cleveland Clinic, 2022; Wilson, 2018)—can enable you to settle in, refocus, reengage, and breathe easier. It can even take you higher (without a puff or a prick). Holotropic breathwork syncs you back with the rhythm. We'll find out how.

Holotropic breathwork has been shown to have a number of emotional, psychological, and physical benefits. The intention of the breathwork technique is to spur mental and spiritual growth, which can confer physical healing (Wilson, 2018). Physical benefits of holotropic breathing include the facilitation of the release of toxins from the bloodstream and tissue; decrease in blood pressure through the increase in circulation; boosts to the immune system; reduced stress on the liver and kidneys through improved digestion; optimized focus and sparked creativity; the creation of neurons, facilitating learning; and overall reductions in physical stress (Cleveland Clinic, 2022). As was suggested, holotropic breathwork can maximize concentration and establish the mental ease required for goal-achievement, innovation, and problem-solving. Holotropic breathwork has also been shown to relieve symptoms of depression, PTSD (post-traumatic stress disorder), substance use disorder, anxiety, PMS (pre-menstrual syndrome), migraine headaches, chronic pain, asthma, and avoidance behaviors (Cleveland Clinic, 2022; Wilson, 2018). Overall, holotropic breathwork aids in dispelling the negative thinking that engenders the stress of which physical and psychological challenges are often byproducts. Altered or non-ordinary states of consciousness, yielded by holotropic breathing, can enable practitioners to abandon restrictive inhibitions and embrace empowering levels of well-being (Corso et al., 2023). Holotropic breathwork has also been proven to increase emotional regulation and healthy coping, while reducing stress, in adolescents recovering from psychoactive substance abuse (Sanchez-Quijano, Puerta-Cortés, & Salas, 2023). In centering within, practitioners of holotropic breathwork believe they can better combat the challenges without. 

There are various ways to practice holotrophic breathwork; however, sessions have hallmarks including:

                                                                                                                                                                                                                            (Cuncic, 2023; Holotropic Breathwork LA, n.d.)

Additionally, a facilitator (present primarily to prevent hyperventilation and provide another layer of safety) primarily leads sessions--as repetitive, atmospheric music wafts through the background--with participants paired as they complete exercises. After about 20 minutes, participants find their unique rhythm (Holotropic Breathwork LA, n.d.) and become enveloped by it, with sessions lasting up to three hours (Cuncic, 2023).

These steps are toward releasing anger, fear, and trauma (Breatheology, 2024). An offshoot of holotropic breathwork is rebirthing—with some practitioners reporting mentally returning to their time of birth and undergoing a rebirth pursuant t o starting their lives anew—entailing protracted, heavy breathing toward opening your mind (Breatheology, 2024). Because of its effectiveness in release and aiding practitioners to overcome challenges, holotropic breathing can be paired with treatment methods, including cognitive behavioral therapy, to optimize growth. You may want to be assisted by a certified holotrophic-breathwork instructor—which can only be conferred by the Grof Foundation, upon completion of a 600-hour training course (Cuncic, 2023)—toward maximizing outcomes from sessions.

Though there are a host of benefits, but holotropic breathwork poses some risks. Holotropic breathing is not recommended for those with cardiovascular disease; angina; osteoporosis; glaucoma or retinal detachment; or mental illness, especially with psychotic tendencies (Cuncic, 2023; Wilson, 2018). Additionally, holotrophic breathing is discouraged for those with histories of panic attacks, seizures, or aneurysms or those who are on prescriptions (Cuncic, 2023). It bears mentioning that holotropic-breathwork sessions can trigger intense emotions and traumatic memories that may exacerbate existing conditions (Wilson, 2018). Moreover, holotropic breathwork should be avoided if you are pregnant or breastfeeding (Cuncic, 2023). If you have more questions about how safe holotropic breathwork is for you, please consult your healthcare provider. 

Holotropic breathing has been observed to yield altered states of consciousness (ASCs). Subjects' electroencephalography (EEG) readings, along with scores on the Profile of Mood States questionnaire and the )11 Dimension Alterered State of Consciousness (11D-ASC) scale, during a 2023 study indicated that subjective experiences during breathwork were akin to those experienced after medium to high doses of psilocybin (magic mushrooms), suggesting experiences of mystical visage (Bahi et al., 2023). These effects likely be attributed to circular breathwork's impact on CO₂. Decreases in end-tidal CO₂ pressure. resulting from intentional hyperventilation, are critical to engendering altered states of consciousness during breathwork (Havenith et al., 2024). Not only were ASCs conferred by breathwork were similar to those brought by psychedelics, and they also redounded upon well-being, including a reduction in depression symptoms (Havenith et al., 2024). Despite this altered state of consciousness, practitioners of holotropic breathwork don't feel unmoored, as is sometimes felt with controlled substances; in contrast, individuals frequently elevate to a higher state of being, unleashed focus, and a liberated perspective that arms them with the resolve to confront longstanding challenges. This galvanizing freedom may stem from how practitioners are leveraging their own power, rather than depending on a substance, to power through.

With its ability to instill optimized focus, well-being, and connection, holotropic breathwork can be an instrumental prelude to reflective activity, meditation, and intimacy. The atmospheric music and the timing to circular breathing quickly places practitioners in the zone, enabling the presence that allows optimized outcomes from reflective activity, mindful downtime, and meditation. To break through one must be fully in the moment. Holotropic breathwork compels you to be present. Being immersed in the present also allows you to better connect with your partner. Therefore, a joint holotropic-breathwork session—e.g., for 10 to 20 minutes—would be an optimal addition to foreplay, heightening the awareness and sensation that make intimacy abundantly satisfying. 

Earnest holotropic breathwork impacts, and can transform, all aspects of being—physical, mental, emotional, and spiritual. In fully breathing in, you can boldly breathe out. Take the time to catch your breath.

Bahi, C., Irrmischer, M., Franken, K., Fejer, G., Schlenker, A., Deijen, J.B., & Engelbregt, H. (2023). Effects of conscious connected breathing on cortical brain activity, mood and state of consciousness in healthy adults. Current Psychology, 2023. https://doi.org/10.1007/s12144-023-05119-6