Holotropic Breathing: A Complete Guide to Techniques and Practice

For most people, healing isn’t a one-size-fits-all process. What works for one person may not work for another. That’s why it’s important to investigate different approaches to find what truly resonates with you and your journey of healing.

Holotropic breathing is one of these different approaches that those looking for deep healing can try. This practice offers a unique way to explore your inner self and foster healing. It’s just one of many techniques available, but it’s worth considering if you’re looking for a fresh perspective on managing stress and finding stability. 

Why not give this option a try and see if it might be the right fit for you? Let’s get into the fundamentals of holotropic breathing, its benefits, and how it might fit into your broader path toward well-being. 

Holotropic Breathing offers a path to deep relaxation and self-awareness through controlled, rhythmic breathing.
Holotropic Breathing offers a path to deep relaxation and self-awareness through controlled, rhythmic breathing.

What is Holotropic Breathing?

Holotropic breathing, typically known as Holotropic Breathwork® (HB), is a practice where you control and speed up your breathing to affect your mind, emotions, and body. Based initially on spiritual ideas, it’s now a trademarked activity that many people use to explore a unique way of self-healing and finding a sense of completeness. 

The idea behind Holotropic Breathwork® is that everyone has an inner guide that knows what experience is most important at any moment, but we can’t be aware of it until it happens. So, instead of being told what to focus on, participants are encouraged to see what comes up naturally as they go through the process.

Holotropic Breathwork Chart
A graphic that explains the basics of Holotropic Breathwork® – for more content like this, follow Primal Trust™ on Instagram: www.instagram.com/primaltrust_official

Only certified instructors who have completed a 600-hour training course through the Grof Foundation can lead official Holotropic Breathwork® sessions. During these sessions, people often experience intense, therapeutic moments that help clear away negative feelings, leading them to a place of healing and deeper understanding, which is unique to each person at that time in their life.

The Origins Of Holotropic Breathwork® 

Holotropic Breathwork® was developed by Stanislav Grof, a psychiatrist from the Czech Republic who originally studied the effects of psychedelic drugs like LSD. When LSD was banned in the 1960s, Grof moved to the U.S. to teach at Johns Hopkins. He wanted to find a way for people to experience the same mind-expanding effects of psychedelics without using drugs. 

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Experience the transformative power of Holotropic Breathing for inner healing and clarity.

So, together with his wife, Christina, he created Holotropic Breathwork®, a technique that uses deep, fast breathing to explore different states of mind. They then trademarked the name.

Now, Grof is well-known in spiritual psychology, and many people worldwide are trained to teach Holotropic Breathwork®. It’s become a popular method for exploring one’s inner thoughts and feelings in a safe way without needing to take any substances.

The Average Holotropic Breathing Session

Unlike other breathing techniques, such as alternate nostril breathing or the 4-7-8 method, Holotropic Breathing involves taking deep, fast breaths continuously for a long period—usually two to three hours.

Here’s how a typical session usually goes:

  • Get Comfortable: You lie down with your eyes covered to focus inward. Music guides the entire session. Facilitators are present, but they don’t talk much; they let the music lead the way.
  • Spotter for Support: Each person has a spotter sitting nearby. The spotter’s job is to be there if you need anything, like a drink of water or help going to the bathroom. Having a spotter gives you a sense of safety, making it easier to explore deeper parts of your mind.
  • The Experience: After the breathing session, participants usually color in a mandala, a symbolic drawing, before switching roles with their spotter.
  • Group Sharing: Once everyone has completed their session, the group comes together to share thoughts and feelings about their experience.

While you can try this type of breathwork on your own, doing it in a group with a spotter provides a fuller, safer experience. 

What Does This Practice Feel Like?

Before entering a session, it’s completely normal to wonder what it feels like to participate in Holotropic Breathwork®. It’s even natural to have concerns about the experience. Because it involves rapid breathing, similar to that of hyperventilation, it can initially seem overwhelming or unsettling.

It’s important to remember that feeling uneasy is common, but you can always slow down or stop if the sensations become too intense. The key is to find a balance where you feel safe yet challenged, as this helps uncover the deeper senses that Holotropic Breathwork® works to expose. 

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Holotropic Breathwork® can feel intense, but finding a comfortable pace helps reveal a deeper understanding.

Rather than thinking of it as an “altered state of consciousness,” some people prefer the term “non-ordinary state of consciousness.” This term projects the message that the experience isn’t necessarily negative but rather a different way of perceiving reality. It’s similar to how dreams offer a different perspective on our thoughts and feelings.

Those who have attended sessions often report intense emotional releases, vivid mental imagery, and a deeper connection with their inner selves. Many find it to be a transformative experience, using it as a tool for personal growth, emotional healing, and self-discovery. It’s designed to help you connect with a deeper part of the present moment. 

It’s like seeing your life in a new, more vivid way. 

How Often Can You Practice This Type of Breathing?

For some, a single session might be enough to gain valuable understanding, while others may feel the need to continue the journey.

It’s perfectly okay if you don’t feel the urge to return after your first experience—everyone’s journey is different. 

But if you find yourself wanting to dive deeper, there’s real value in doing so. With each session, you can become more comfortable with the altered state of consciousness, allowing you to explore and grow in ways that might not have been possible before. 

Take it at your own pace, and trust that each experience will offer something meaningful in its own time.

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Holotropic Breathwork® sessions vary for each person; take your time and explore at your own pace.

The Benefits and Risks Of This Breathwork Practice

Holotropic breathing is often used for relaxation, stress relief, personal growth, and self-awareness. While there isn’t much research on its effects on conditions like depression and anxiety, some people find it helps them feel more relaxed and self-aware. 

It can also encourage you to spend time reflecting on life’s deeper issues, support others, trust in your own healing abilities, and develop compassion.

However, it’s best to use Holotropic Breathwork® as a supplement to traditional therapy, not a replacement.

This type of breathwork does come with some risks as well. It can be distressing for some individuals, particularly those who are vulnerable or at risk for mental health issues like psychosis.

The practice involves rapid breathing, which can cause problems like dizziness, fainting, weakness, and even seizures. Since the technique aims for a deep emotional experience, it may also trigger uncomfortable feelings or a “healing crisis,” where symptoms might temporarily worsen.

Because Holotropic Breathwork® can lead to intense physical and emotional changes, some individuals shouldn’t try this practice. If you have any of the following conditions, it’s important to talk to your healthcare provider before trying this practice:

  • Cardiovascular issues, like heart attacks or high blood pressure
  • Glaucoma or recent eye surgery
  • Recent injury or surgery
  • Conditions requiring medication
  • Panic attacks or psychosis
  • Seizures or severe mental illness
  • Aneurysms or a family history of aneurysms
  • Pregnancy or breastfeeding
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Holotropic Breathwork® can lead to personal growth and stress relief, but it’s important to be aware of possible side effects.

Can Holotropic Breathwork® Be Done at Home or Alone?

While it is technically possible to attempt Holotropic Breathwork® at home or alone, it is not recommended, especially for beginners. This practice often involves intense emotional and psychological experiences that can be challenging to navigate without professional guidance.

Having a trained facilitator or a supportive group environment is crucial to ensure safety, provide assistance if needed, and create a space for processing any intense reactions that may arise. For those interested in exploring breathwork independently, starting with gentler techniques like mindful breathing or other breathwork practices is a safer way to build a foundation before considering deeper, more transformative methods like Holotropic Breathwork®.

Caution for Those with Unresolved Trauma:

Holotropic Breathwork® can bring up intense emotions, memories, and psychological states that may be overwhelming, especially for individuals with unresolved trauma. If you have experienced trauma or are dealing with significant emotional distress, it is crucial to approach this practice with caution.

The order to approach self-regulation and trauma work
An illustration of what order we approach self-regulation work and trauma healing in Primal Trust™.

Consider starting with techniques that help you learn to self-regulate your nervous system, such as gentle breathwork, mindfulness, or somatic practices like we teach in Primal Trust™. We have previously written a blog post that addresses why it’s important to learn self-regulation skills before you do trauma work, which you can read here.

These methods can help build a foundation of safety and stability in the body and mind, making it easier to manage any intense experiences that may arise during Holotropic Breathwork®. Working with a trained therapist or practitioner experienced in trauma-informed care can also provide valuable support in preparing for deeper emotional exploration.

Not the Practice For You? You Can Still Work On Healing With Us At Primal Trust™

We understand that Holotropic Breathwork® may not be the right fit for everyone, and that’s completely okay. Our top priority at Primal Trust™ is your well-being, and we believe that healing can come in many forms.

Exploring Breathwork for Healing and Self Regulation
Infographic that shows some of the different types of breathwork for healing and self-regulation. We teach all of them apart from Holotropic Breathwork at Primal Trust™.

If this particular practice doesn’t resonate with you or if you have concerns about its suitability, there are still plenty of other ways to support your journey toward healing and personal growth. At Primal Trust™, we offer a range of alternative approaches, including gentle breathwork, somatic breathwork, and vagus nerve toning breathwork, designed to help you find what works best for you. 

Our Level 1 course, Regulate™, provides a solid foundation in brain-body neural retraining to support self-healing from chronic illness, pain, anxiety, and more. Through recorded and live classes, you receive personalized guidance and support to implement these techniques in your daily life. 

Whether through mindfulness techniques, therapeutic exercises, or personalized support, we are here to guide you safely and effectively.

Always remember that the path to healing is personal and unique for each person. We’re here to support you every step of the way, ensuring you have access to practices and resources that align with your needs and comfort level. 

Disclaimer: Holotropic Breathwork® involves rapid, deep breathing that can induce altered states of consciousness. While it may offer benefits such as stress relief, relaxation, and self-awareness, it is not suitable for everyone. Individuals with medical conditions such as cardiovascular issues, glaucoma, recent injuries or surgeries, pregnancy, and certain mental health conditions should consult their healthcare provider before attempting this practice. Holotropic Breathwork® is not a substitute for professional medical or psychological treatment. Always seek the advice of a qualified health provider with any questions you may have regarding a medical or psychological condition.

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