Creator of the holotropic breathing technique. Holotropic Breathwork – Technique at Home

Holotropic breathing is a psychotherapeutic method whose goal is to restore the integrity of the conscious and unconscious. The name of the technique comes from two Greek words, which translated into Russian mean “integrity” and “leading”. By the way, for some practitioners it has become a path of self-knowledge and self-improvement. Liberation from negative experiences from the past releases a lot of strength and energy that was spent on restraining emotions and fighting pain.

The author and developer of the holotropic breathing technique is Stanislav Grof. In the 80s, he and his wife introduced to America a new and scientifically based practice of entering a trance state of consciousness. Soon, official US medicine recognized it and put it into use. And in Russia, Grof’s development was recognized twenty years later. The Ministry of Health included it in the list of 28 registered methods of psychotherapy.

The technique of holotropic gas exchange is similar to the elements of health-improving hatha yoga and qigong, as well as to the methods of Norbekov and Strelnikova. Today, together with them, vibration, rebirthing and bobback are popular among the people.

Holotropic breathing is a group practice that is accompanied by specially selected music, which allows you to tune in to continuous rhythmic deep breathing. Due to it, the amount of carbon dioxide in the human body is reduced and a safe transition to an altered state of consciousness occurs. Trance makes it possible to reveal life experiences that are stored not in consciousness, but in the subconscious. Most often, painful experiences and psychological traumas that affect a person’s life are hidden there. Awareness and elaboration of these hidden problems change both the person and his life.

Features of the technology

As a psychotherapeutic technique, holotropic practice has several features:

During practice, the opening of psychological trauma occurs in groups, which are formed by memories of similar cases. For example, several similar situations when some kind of fear was experienced. As a result, the session does not work on a single case, but on a whole chain of similar ones. Since therapy is carried out on several injuries, it gives a result that is visible faster.
“The inner wisdom of the body,” is what Stanislav Grof called this feature. This natural ability lies in the fact that the choice of groups of psychological traumas for processing is controlled by the psyche of the practitioner. As a rule, this is a relevant experience at a given stage of life, but a painful experience from the past.
What makes it unique from other psychotherapeutic practices is the ability to identify traumas from a very early age and even those that occurred in the womb.

Holotropic breathing allows you to work with large groups of similar traumas, including those that appeared in early childhood and before birth, while the choice of the direction of work is made by the psyche of the practitioner.

Benefits of Holotropic Breathwork

The technique allows you to effectively solve some problems that are relevant to most people, for example:

Allows you to understand the nature of tension in the body and free yourself from them;
Helps in the treatment of psychosomatic diseases;
Eases the effects of stress;
Relieves depression, apathy and anxiety;
Helps fight bad habits;
Helps to survive life crises.

As for psychosomatic diseases, psychotherapy and medicine work better together than separately.

This technique allows you to significantly make life easier at home and return feelings of joy and fullness to it, revealing pent-up talents and aspirations.

Contraindications

Holotropic breathing has contraindications due to which it cannot be practiced due to health or mental health conditions:

Determine which yoga is right for you?

Choose your goal

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What is your physical shape?

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What pace of classes do you like?

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Do you have musculoskeletal diseases?

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Where do you like to work out?

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Do you like to meditate?

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Do you have experience doing yoga?

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Do you have any health problems?

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Classic yoga styles will suit you

Hatha yoga

Will help you:

Suitable for you:

Ashtanga yoga

Yoga Iyengar

Try also:

Kundalini yoga
Will help you:
Suitable for you:

Yoga Nidra
Will help you:

Bikram yoga

Aeroyoga

Determine which yoga is right for you?

Techniques for experienced practitioners will suit you

Kundalini yoga- a direction of yoga with an emphasis on breathing exercises and meditation. The lessons involve both static and dynamic work with the body, medium intensity physical activity and a lot of meditative practices. Prepare for hard work and regular practice: most kriyas and meditations need to be performed for 40 days daily. Such classes will be of interest to those who have already taken their first steps in yoga and love to meditate.

Will help you: strengthen body muscles, relax, cheer up, relieve stress, lose weight.

Suitable for you: kundalini yoga video lessons with Alexey Merkulov, kundalini yoga classes with Alexey Vladovsky.

Yoga Nidra- practice of deep relaxation, yogic sleep. It is a long meditation in the corpse pose under the guidance of an instructor. It has no medical contraindications and is suitable even for beginners.
Will help you: relax, relieve stress, discover yoga.

Bikram yoga is a set of 28 exercises that are performed by students in a room heated to 38 degrees. By constantly maintaining a high temperature, sweating increases, toxins are removed from the body faster, and the muscles become more flexible. This style of yoga focuses only on the fitness component and leaves aside spiritual practices.

Try also:

Aeroyoga- Aerial yoga, or, as it is also called, “yoga on hammocks,” is one of the most modern types of yoga, which allows you to perform asanas in the air. Aerial yoga is performed in a specially equipped room in which small hammocks are suspended from the ceiling. It is in them that asanas are performed. This type of yoga makes it possible to quickly master some complex asanas, and also promises good physical activity, develops flexibility and strength.

Hatha yoga- one of the most common types of practice; many original styles of yoga are based on it. Suitable for both beginners and experienced practitioners. Hatha yoga lessons help you master basic asanas and simple meditations. Typically, classes are conducted at a leisurely pace and involve predominantly static load.

Will help you: get acquainted with yoga, lose weight, strengthen muscles, relieve stress, cheer up.

Suitable for you: hatha yoga video lessons, couples yoga classes.

Ashtanga yoga- Ashtanga, which literally means “the eight-step path to the final goal,” is one of the complex styles of yoga. This direction combines different practices and represents an endless flow in which one exercise smoothly transitions into another. Each asana should be held for several breathing cycles. Ashtanga yoga will require strength and endurance from its adherents.

Yoga Iyengar- This direction of yoga is named after its founder, who created an entire health complex designed for students of any age and level of training. It was Iyengar yoga that first allowed the use of auxiliary devices (rollers, belts) in classes, which made it easier for beginners to perform many asanas. The purpose of this style of yoga is to promote health. Much attention is paid to the correct performance of asanas, which are considered the basis for mental and physical recovery.

Will help you: relax, relieve stress, discover yoga.

Try also:

Will help you: strengthen body muscles, relax, cheer up, relieve stress, lose weight.

Suitable for you: kundalini yoga video lessons with Alexey Merkulov, kundalini yoga classes with Alexey Vladovsky.

Will help you: get acquainted with yoga, lose weight, strengthen muscles, relieve stress, cheer up.

Suitable for you: hatha yoga video lessons, couples yoga classes.

PLAY AGAIN!

Cardiovascular diseases;
Glaucoma;
Severe form of asthma;
Postoperative period;
Pregnancy;
Serious mental disorders;
Physical injuries.

If there are doubts about the admissibility of participation in holotropic sessions or contraindications, then it is worth discussing this issue with the instructor before starting practice at home.

Independent practice

The biggest misconception that exists among people is that you can do it yourself. It is impossible to predict which group of injuries the subconscious will choose during the process of breathing techniques. In some cases, after holotropic practice at home alone, you can become depressed or develop a complication of a psychosomatic illness. This therapy requires the presence of a psychotherapist instructor or assistant.

Session format

Trainings are conducted in groups under the guidance of experienced instructors and psychotherapists. To work, participants are divided into pairs for mutual assistance. This division allows one to practice breathing techniques and work through emerging traumas, while the other observes and helps him. This partner is called a sitter.

Group classes always take place in general dynamics. This allows you to tune in to productive work and get results at the end of it. At the same time, they provide for a general discussion of the problems that have arisen. For some people, such communication causes discomfort and, as a result, less effective work and results.

Over the course of a lifetime, a person can accumulate a lot of painful experiences, so working with them takes quite a long time.

For some people, one session is enough for tangible relief, while others need more. Usually, people who take care of themselves and want to be happy, free from psychological stress, periodically participate in trainings again.

To enter an altered state of consciousness, the practitioner needs to lie on the floor and breathe frequently and deeply through the mouth. Immersion in trance occurs within the first 20 minutes. The rest of the time, the practitioner experiences bodily sensations (tension, pain, spasms), emotions and feelings, which, after leaving the altered state of consciousness, are realized and worked through with a psychotherapist.

Music is used to create the right conditions and mood for working at home. Special compositions are compiled according to the following principle:

1–8 minutes – adjusting breathing to light stimulating music;
8–20 minutes – sounds that stimulate proper breathing;
20–40 minutes – drum rhythms of ethnic music;
40–80 minutes – breakthrough dramatic music, the culmination of the session;
80–95 minutes – pleasant soulful music;
the rest of the time intense creative music plays.

Sessions are held over several days, for example, three or four, in each of which practice takes from one and a half to three hours. After coming out of trance, participants depict the experience in mandalas. It is discussed and the drawings are shown to other practitioners, but they are not interpreted.

Holotropic Breathwork is a special breathing technique used in psychotherapy to gain awareness of experiences repressed into the subconscious. The holotropic breathing technique itself consists of intense rapid breathing, which results in hyperventilation of the lungs. Hyperventilation, in turn, leads to a narrowing of the blood vessels in the brain, turning off the cerebral cortex and engaging the subcortex in active work.

Holotropic breathing in psychotherapy

Holotrope was invented by psychotherapists Stanislav and Kristina Grof as a replacement for psychotropic drugs used in psychotherapeutic sessions to release experiences repressed from consciousness. Stanislav Grof noticed that under the influence of psychoactive drugs, when difficult emotions that were not previously recognized float to the surface of consciousness, a person begins to breathe more often and deeper. Further research showed that such breathing itself leads to the same effect as the use of drugs. Therefore, after the ban on psychoactive substances, Stanislav and Christina Grof replaced them with the practice of holotropic breathing.

In itself, rapid breathing, turning off the protective mechanisms of the psyche, allows us to see and discharge the psychological material that our mental defense hides from us in our everyday state.

Technique for performing holotropic breathing

Holotropic breathing technique consists of more rapid and deep breathing. The usual instructions do not include clear parameters for frequency and depth, but suggest finding your own individual approach during practice. To a greater extent, the technique is an immersion in one’s experiences and analysis of the experience gained. Music is also of great importance, as it serves to stimulate the desired state of consciousness in the practitioner.

In total, four components of the holotropic breathing technique can be distinguished.

1) Deep, rapid and rhythmic breathing through the mouth with no pause between inhalation and exhalation

2) Musical accompaniment to stimulate the process

3) Immersion in deep experiences emerging from the subconscious

4) Analysis and expression of the experience gained in the form of drawings or other creative process

Holotropic breathing is performed in pairs: a practitioner (holonaut) and a sitter. A sitter is needed to monitor the situation, guide the practitioner, help get rid of muscle tension and for safety. Usually two sessions are carried out on one day, first one breathes, the second insures, and then they change.

A holonaut is a person who practices holotropic breathing.

Let's take a closer look at the execution technique:

So, remember the three main characteristics of breathing:

breathing only through the mouth
rhythmic
deep
frequent
breathing only with the chest
quick sharp inhalation and relaxed exhalation

The session itself looks like this:

Lie on your back, spread your arms and legs freely as you feel comfortable
Turn on music specially selected for the session (there are ready-made collections on the Internet)
Close your eyes and do not open them during the session.
Breathe as described above for several minutes
Focus on your breathing technique and sensations in your body.
Don’t be distracted by thoughts and images, keep your attention on your breathing and body
If you experience cramps or severe tension, try to relieve tension and relax with the help of imagery
The effectiveness of the session depends on how well you can relax
After completing the breathing practice, you need to lie down and relax for at least 30 minutes.

How to do holotropic breathing yourself at home

Allocate time of about 1.5 - 2 hours, make sure that nothing distracts you during the session
Ventilate the room for the session, find space so that you can lie freely on your back with your arms and legs outstretched
Play pre-selected music for the session
Use a holotropic session to resolve a specific psychological problem, decide what problem you want to solve
Use the breathing technique described above to enter an altered state of consciousness

How long does it take for holotropic breathing to take effect?

Usually you need to breathe for about 20 minutes in order to enter the desired state. For the next 20 minutes we continue to breathe, experiencing everything that emerges in our consciousness, then 20 minutes is the peak of the session and the release of mental problems, then we rest and try to understand the experience.

Holotropic Breathwork Practice

Why is Holotropic Breathwork needed? The result of practice should be the manifestation of blocks. They can manifest themselves in the form of bodily tensions that need to be relaxed. Here the sitter can help you by lightly pressing and massaging the area of the body block. Blocks can also appear in the form of pictures in the mind, thoughts and emotions. Forgotten life events, fears, or other sensations may come to mind. Your task is simply to experience the entire stream of consciousness, and after the session express it in free form using drawing, modeling from plasticine or any other creativity.

How often should you practice holotropic breathing? It is recommended to practice holotropic breathing following your own feelings of need. The answer to this question will be very individual for each person.

Modern psychology and psychiatry are endlessly in search of solutions to our problems, and for this, as we know, all means are good.

One of these appeared in America in the 70s of the last century thanks to the work of psychologist Stanislav Grof.

But why is the technique so praised by the students and followers of Stanislav Grof, and more and more people are ready to take the risk of getting rid of fears with the help of holotropic breathing?

By the way, they also oppose sessions at home and insist on the presence of a sitter - a person you trust and who can control what is happening.

Serious changes occur in the brain during a session

If you believe the reviews, psychotechnics help:

Quickly achieve personal changes, because during its implementation problems are considered both individually and as a whole complex
The body itself decides what worries it more, without forcing a psychologist to delve into your mind
Breathing helps you understand the hidden mysteries of your psychological experience
A person realizes the source of the problem and understands what exactly he needs to get rid of
It becomes easier for patients to overcome alcoholism, smoking, drugs and other addictions that cripple their lives
Feelings of fatigue and chronic stress gradually recede into the background, releasing positive energy

Separately, it is worth saying that holotropic breathing and its technique, including at home, are used.

When the lungs hyperventilate, the body receives an amount of oxygen that stimulates the active burning of fat deposits. Metabolic processes also accelerate.

Adherents of the practice also talk about effective cleansing of toxins and impurities, but we still question this fact.

Is it worth fighting your own fears in such a risky way? Only a specialist can answer you.

How does a collective holotropic breathing session work?

Classes are held in groups of 8 to 14 people. Participants are divided into pairs, one of them plays the role of a holonaut (breather), the second - a sitter, someone who will monitor the normal course of the session and the behavior of the breather during it.

At the initial stage, everyone relaxes to special music. This could be the sound of tambourines, drums, sounds of nature.

During one session, practitioners use breathing techniques approximately twice, with the duration and frequency depending on the patient’s experience.

An important condition, as we wrote above, is not to pause between inhalation and exhalation.

After the session, holonauts, if desired, share their experiences of what they saw, draw or sculpt from clay. One course of therapy lasts up to 12 sessions.

Is it possible to master the technique on your own?

Holotropic breathing as such came out of rebirthing (a technique for getting rid of birth trauma).

It is not recommended to study and practice the technique on your own

It was always paired, but later transformed into a group one.

Of course, you can turn on music in your headphones at home and start breathing, but the maximum that awaits you is a couple of not very bright images and an attempt to free yourself from bodily constraints, but not a complete change in consciousness necessary to enter a trance.

If you are determined to master holotropic breathing and its technique at home, educational videos on YouTube and the following recommendations will come to your aid:

Ideally, there should be a “sitter” with you.
The room should be spacious, all dangerous, sharp objects should be removed.
Determine the problem you are going to work on. You breathe not for the sake of breathing, but for the sake of solving it.
Take as deep and frequent breaths as possible without pauses.
Change your body position depending on what your consciousness tells you.
After the session, take up your favorite hobby to visualize what you saw. Drawing mandalas is great for these purposes.
Try to comprehend what happened.

Do not forget that any technique has its pros and cons.

Holotropic breathing at home - features of music

The songs of your favorite artist, as you may have already understood, will not help you enter this state. What should the musical accompaniment be like?

At least conducive to .

At first, the melody should be calm and stimulate breathing. After the twentieth second you will need a more dynamic one. For example, drum roll.

After another twenty seconds, the holonaut’s state, if performed correctly, becomes trance-like, so the next half a minute should be dramatic.

Then the intensity of passion passes, the melody becomes calmer, its intensity subsides.

The rhythm is maintained until the end of the session.

The effect of this method of correction on the brain cannot be considered fully understood.

Advice: if you persistently decide to learn holotropic breathing and its techniques on your own at home (we still recommend seeking help from professionals), you should record the music in advance or listen to ready-made collections online.

(Holotropic Breathwork™)

Authors of the method

Doctor of Medicine Stanislav Grof and Christina Grof

(Stanislav Grof D.M. and Christina Grof)

Stanislav Grof on Holotropic Breathwork™

Principles of Holotropic Breathwork,

designed by Stanislav and Christina Grof:

Holotropic Breathwork Principles Text ™ is presented here as it was written and copyrighted by Stanislav and Christina Grof in 1990. (juristic documents )

Theoretical position

An expanded understanding of the human psyche that includes biographical, perinatal, and transpersonal dimensions. Phenomena relating to all these areas are considered natural and normal elements of the psychological process; they are accepted and supported, without any preference being given to any of them.

Recognition of the fact that the non-ordinary states of consciousness produced by Holotropic Breathwork ™ , just as similar states that occur spontaneously mobilize internal healing forces in the body and psyche. As the process unfolds, this “inner healer” manifests a therapeutic wisdom that exceeds the knowledge achieved by the cognitive understanding of the practitioner or by any particular school of psychotherapy or bodywork.

Practical approach ( seminar or training )

Basic elements in Holotropic Breathwork™ (Further HD) are deeper and faster breathing, stimulating music and facilitating the release of energy through a specific form of work with the body. Additional forms of work include creative expression of the experience, for example, drawing a “mandala”, and discussion of the experience gained.

HD may be conducted one-on-one with a facilitator, or preferably in a group context where participants take turns acting as experiencing And "sitter". Before the first practical experience of breathing, participants receive comprehensive theoretical training, which includes a description of the main types of phenomena that take place in holotropic sessions (biographical, perinatal and transpersonal), as well as technical instructions for breathers (“holonauts”) and for sitters. Physical and emotional contraindications are discussed in advance, and if the participant has any problems, an expert assessment should be obtained.

HD implies breathing faster and deeper than usual; as a rule, no other specific instructions regarding the norms, patterns and nature of breathing are given either before or during the session.

Lived experience is entirely internal and largely nonverbal, and unfolds without external intervention. The exceptions are spasms in the throat, inability to cope with the situation, excessive pain or fear that prevents the continuation of the session, and an explicit request from the breather.

Music(or other forms of acoustic stimulation - drumming, nature sounds, etc.) are an integral part of the holotropic process. As a rule, the choice of music is determined by a characteristic pattern that reflects the most general direction of the unfolding of holotropic experiences: the music begins with inciting and stimulating music, then it becomes more dramatic and dynamic, and finally reaches a breakthrough quality. After the climax, a gradual transition to quieter music and to the ending, for which calm, smooth, meditative works are selected, is appropriate. Although this appears to be the average sound dynamic needed during a session, it should be modified if a different energy pattern emerges in the group.

The role of the sitter during the session is to be responsive and unobtrusive, ensure effective breathing, create a safe environment, respect the natural unfolding of the experience and provide assistance in all situations that require it (provide physical support, accompany the breather to the restroom, bring a tissue or glass of water etc.). It is important to remain focused and focused when faced with the range of possible emotions and behaviors of the breather. IN HD no interventions are used that are invented as a result of intellectual analysis or based on a priori theoretical constructs.

Group discussion is carried out on the same day, after a break for which a sufficiently long time is allocated. During these discussion sessions, the facilitator does not provide an interpretation of the material based on any theoretical system, including the system HD.

It is preferable to ask the person who has gone through the experience to give his experience further development and clarification, reflecting his insights gained during the session. Expansion in the Jungian sense, in the form of mythological and anthropological references, can be very helpful when discussing holotropic experiences as well as mandalas. In some cases, references to the presenter’s own experiences in the past, or to the experiences of other people, are appropriate.

There are many approaches that complement HD- Gestalt practice, Dora Kalf sand play, bioenergy, various forms of massage, acupuncture, etc. However, whenever they are used, it must be clearly stated that they are not part of Holotropic Breathwork™ .

If the practice of the sessions themselves deviates significantly from those described above, the name “Holotropic Breathwork” should not be used for such a procedure. ™ "We ask that it be replaced by another term and not be associated with our names.

Educational film supplement to the Certification Seminar on HD"Principles of working with the body." Presenters: Stanislav and Christina Grof.

In this film, Stan and Christina show in detail how facilitators need to create a safe space for the holonaut to respond bodily. Explains with examples how the “inner Healer” works.

The conclusions that arise after watching this educational film are: HD You should not take courses from those who have not completed a 3-year training program and PROFESSIONAL SUPERVISION.

Description of Holotropic Breathwork ™

(Taylor, K. in Allison, N., [ed.] (1999.) The Illustrated Encyclopedia of Somatic Work Disciplines; reprinted 2005.)

Definition

Holotropic Breathwork ™ is a method of self-exploration that combines fast, deep breathing, stimulating music and focused body work.

The term “holotropic” is derived from the Greek roots - χολος , which means "whole", and τρεπειν , which means "to move in a direction." Together they mean “to move towards wholeness.” Plants turn toward the sun in a heliotropic motion. In the same way, during a holotropic session, the human body moves towards integration, towards making itself whole and healing the various damaged or fragmented parts of the self. HD supports this process by inducing unusual states of consciousness and creating a safe context within which reconnection with the Self, with Others and with Spirit occurs.

HD designed to bring the mind and body into an unusual state of consciousness that allows more conscious access to forgotten memories and aspects of the inner life that may be hidden under normal conditions. Although HD can be effectively used as one aspect of therapy for mental and physical disorders, it is more often seen as a shamanic ritual intended to recall the deep past and enter spiritual realms.

In the process of this work, a variety of experiences may arise, but experiences gained during the process of breathing(or any other specific experience, such as rebirth or ecstasy) in themselves are not the target. The goal is to find wholeness, healing and wisdom.

Experiences are a means to achieve these goals. When the body and mind enter an unusual state of consciousness through controlled breathing, the individual's inner wisdom seizes the opportunity to work toward physical, mental, emotional, and spiritual healing, as well as evolutionary change. Holotropic Breathwork works on the principle that we are our own best healers.

Holotropic Breathwork ™ includes guided breathing, music, providing undivided attention, creative processing of material and providing breathers with flexible, unlimited time to work, as well as comprehensive training for the people practicing it. All taken together provides safety and healing, the possibilities of which are inherent in unusual states of consciousness.

Session participants HD can see emotionally charged visual images, feel energy moving through their body, gain intuitive insight and bring clarity to some intractable problems in their life. Often participants report that they have released accumulated tension, emotions associated with old trauma, that their trust in themselves and their bodies has increased, and that they feel that they have gained understanding and can now overcome old patterns of behavior that had an undesirable outcome.

History of Holotropic Breathwork

Stanislav Grof, M.D., a Czech psychiatrist trained in Prague in the 1950s, and his wife, Kristina Grof, developed this powerful natural technique based on modern research into consciousness and research into ancient spiritual systems. Studying Jung's theory of the collective unconscious and his own personal experience convinced Grof that the belief in cause and effect forces modern science to adhere to a mechanistic model of the mind that is unable to truly appreciate or exploit the true range of its capabilities. He was particularly interested in determining the possibilities and nature of experiences usually categorized as parapsychological phenomena.

The breakthrough in the synthesis of psychedelic drugs gave Grof the necessary tools to experiment with altered states of consciousness while treating patients. He also took psychedelics himself, and realized that there were broad analogies between the states induced by certain drugs and the states achieved through meditative and mystical experiences and the actions of shamans.

After emigrating from Czechoslovakia to the United States, Grof continued his research in non-ordinary states of consciousness and parapsychology at the Maryland Psychiatric Research Center, Johns Hopkins University, and finally at the Esalen Institute in Big Sur, California.

The Grofs began holding seminars in 1976. Their first structured training programs appeared in 1987. Together they conducted holotropic breathing sessions with more than 25 thousand people from 1987 to 1994. Many of Stanislav Grof's books, including Areas of the Human Unconscious (1975), Beyond the Brain (1985), Psychology of the Future (2002) and The Greatest Journey (2006), contributed to the steady growth of interest in technology Holotropic Breathwork ™ and to Transpersonal Psychology.

Holotropic Breathwork Experience

Holotropic Breathwork ™ presented by presenters certified by Grof's Transpersonal Training. Before the first breathing experience, workshop participants receive comprehensive theoretical training, which includes a description of the main types of phenomena that take place in holotropic sessions (biographical, perinatal and transpersonal), and technical instructions for working together in pairs as a breather and a sitter. Physical and emotional contraindications, if any, are discussed with the participant, and if there are any problems, the facilitator turns to specialists for an expert assessment. Conditions excluding participation in open sessions HD include: history of cardiovascular problems, diagnosis of glaucoma, or serious emotional disturbance.

Experience HD is completely internal and largely non-verbal, and does not involve any intervention. Participants work in pairs, alternating between the roles of breather and sitter. Those who breathe breathe while lying on the floor, on mats. Facilitators provide guided relaxation, helping breathers to relax their bodies in preparation for breathing. When relaxation is complete, the facilitators instruct the breathers to breathe deeper and faster than usual. As the breathing deepens, the facilitators play stimulating or rhythmic music. The music plays for three hours. Sitters watch over their breather, providing a sense of protection and support, and being attentive to any needs they may have.

As breathing continues, the breather enters non-ordinary states of consciousness. What is visible from the outside can take different forms. Many are completely motionless, as if they are in deep meditation. Some begin to sway or make other rhythmic movements. Some scream, moan, cry or express anger. Sometimes the breather asks for help to be able to express their feelings or sensations. Experiences vary from person to person and from session to session. The same person often has a different experience every time he breathes.

Session HD lasts on average about two to three hours. At the end of the session, when the facilitator checks with the breather how he is feeling, the facilitator can offer the breather a special form of work with the body, work aimed at releasing energy - if all the emotional and physical tensions activated during the session have not been resolved through the breath. The basic principle of this work is to pick up the key to the process of the breather, whose "inner healer" has brought to the surface certain material corresponding to the permission to breathe and the environment, and to create a situation in which existing symptoms are intensified. While the energy and awareness are held in this part of the body, the person is encouraged to fully express their response to the energy in a way that feels congruent and matches the intensity of the feeling experienced by the breather. This form of energy release work is an essential component of the holotropic approach and plays an important role in the completion and integration of the experience.

Holotropic Breathwork™ participants often report that they have gained intuitive insight and clarity about problem areas in their lives. They also report that the technique provides self-healing through the release of accumulated tension and traumatic experiences, as well as a feeling of greater connection with the physical, emotional and spiritual parts of oneself.

Grof Transpersonal Training

(Grof Transpersonal Training)

To become certified in Grof Transpersonal Training, you must complete approximately 600 hours of training, which takes at least two years. This allows ample time for the integration of the life-changing material that inevitably manifests itself when people breathe for an extended period. The experiential part of learning builds deep trust in your own inner wisdom. By undertaking and completing many of their own journeys, trainees gain the belief that they can truly trust each participant's inner guidance and process. This allows facilitators to communicate their inner confidence to the process of each participant who may be intimidated by some part of their inner journey.

Holotropic breathing is one of the treatment methods in psychotherapy. Since there is not much information about it, we will tell you what it is and how it works.

Holotropic Breathwork: What is it?

The history of the origin of the described method is interesting. Groff was a follower of Z. Freud and practiced. To change consciousness, he used psychotropic substances, in particular LSD. During the sessions, Groff noticed that when the effects of the substances wore off, people began to breathe faster and deeper in order to remain in a trance.

After the use of psychotropics was banned in the United States, the scientist came up with his own method of holotropic breathing.

- this is a special technique in which a person breathes very deeply and quickly, while the whole process is accompanied by music or other sounds.

After the end of the session in the classic version, there is a drawing of a mandala or another plot that came to mind during the session. The result of the process is a change in consciousness and entering a trance.

Holotropic breathwork is always done in pairs. A person who “breathes” is called a holonaut, and his partner is called a sitter. A sitter is a person who looks after the process. His responsibilities include monitoring the behavior and condition of the “breather”. The teacher teaching Holotropic Breathwork is called a facilitator.

Thus, the main elements of the data warehouse are:

special breathing;
stimulating music;
providing support to the “breather”;
creative self-expression of personality.

In addition to HD, the “big four” recognized breathing techniques include vibration, rebirthing and Free Breathing.

What is holotropic breathing used for?

Altered states of consciousness achieved during HD have a pronounced healing effect due to the release of emotions and unpleasant physical sensations hidden deep inside. A person recognizes a problem that is tormenting him, which allows him to analyze it and find solutions.

The goal of the holonaut is to enter a trance and authentically express oneself, i.e. the essence of your personality, no matter how unsightly it may be. The person who is breathing may begin to cry, jump, laugh, dance, sing, or swear.

Holotropic breathing is used as psychotherapy for the following conditions and diseases:

awareness of the causes of nervous tension and anxiety, as well as getting rid of them;
activation of mental reserves, minimization or complete elimination of depressive states and apathy;
addictions of various types (alcohol, drug, gaming, substance abuse);
overcoming midlife or existential crises.

Stressful situations, lack of meaning in life are also indications for special breathing practices. In addition, HD helps you understand your creative abilities and desires.

Holotropic breathing technique

Let us examine in detail how the principle of holotropic breathing works.

Its frequency and intensity lead to:

increased lung function;
excess oxygen in the blood.

At this time, the level of carbon dioxide in the blood drops, as a result of which the acid-base balance changes, so-called gas alkolosis occurs.

In order to avoid irreversible consequences for the body, protective mechanisms come into play.:

pressure decreases, thereby promoting the preservation of carbon dioxide in tissues;
For the same purpose, blood vessels and bronchi narrow.

In the case when deep and frequent breathing continues, the tissues in which there was an excess of oxygen begin to experience its deficiency and hypoxia occurs.

Hypoxia, in turn, leads to inhibition of the functions of the cerebral cortex, which causes a change in consciousness and the appearance of experiences and visions that are not possible without breathing.

This technique has a number of contraindications:

hypertension, vegetative-vascular dystonia;
carrying a child, especially in the last stages;
glaucoma;
psychopathology (manic-depressive psychosis, schizophrenia).

The practice of holotropic breathing for the listed diseases can cause their serious aggravation. It is also not recommended to work with HD for people who have undergone surgery in the recent past, since chaotic movements during a session can lead to damage to fragile parts of the body.

Technique for performing holotropic breathing

As a result of the practice of CD, as we said above, unpredictable reactions may arise. Therefore, sessions, especially for beginners, should be conducted strictly under the supervision of a sitter.

Holotropic Breathwork has several distinctive technical characteristics:

carried out mainly by mouth;
it is frequent and deep;
the inhalation is sharp and the exhalation is smooth;
chest breathing.

To start the session, you need to lie down with your back on a comfortable surface, with your limbs in a free state. The sitter includes suitable music; special collections for practice can be found on the Internet.

Eyes should be closed, preferably during the entire session. We begin to breathe in compliance with the rules described above. At this stage, all attention should be focused on proper breathing. The more often and deeper the breathing, the faster the desired result will come.

The desired state (hypoxia) will appear in about 20-25 minutes. The next 20 minutes are the most significant, since during this period the sought-after experiences appear and mental stress reaches its peak. The last third of an hour of the session is the time for the body to respond to the acquired knowledge.

After the session, be sure to rest and relax for half an hour.

Maintaining the rhythm of special breathing can be difficult for beginners during the first 15 minutes, then the technique becomes familiar. The maximum time for holotropic breathing practice is one and a half hours. If something went wrong during the session and you change your mind about continuing it, you need to switch to the normal way of breathing. After about 5 minutes, hypoxia will stop and you will return to your normal state.

The assistant (sitter) performs several important tasks for the holonaut:

Security. If, for example, a holonaut hits the floor with his hand, the sitter must put a pillow there so that the person does not injure himself.
The assistant should absolutely not talk during the session, give the holonaut his advice, or make comments.

Intervention may lead to interruption of the authentication process, i.e. self-knowledge.

If you decide to conduct a holotropic breathing session at home and without an assistant, then follow the technique we described. Make sure that all means of communication and information are turned off. Ventilate the room, turn on the music in advance. Ensure your own safety - remove from the room in which you will breathe all heavy and sharp objects, things that can be broken, damaged, torn, etc.

Harm and benefit of the method

Like any method or phenomenon, holotropic breathing has both positive and negative sides.

Benefits of HD

When used correctly, holotropic breathing is an effective way to get rid of long-standing psychological problems. Since there is a deep immersion into the subconscious, a person is able to discover repressed emotions and experiences, give them an outlet and level them out. Moreover, problems manifest themselves not individually, but as a whole block.

Therapy occurs independently, without the involvement of a psychotherapist. For example, in psychoanalysis, which is also based on the method of immersion in the unconscious, a person depends on the degree of qualification and integrity of the psychoanalyst and the decisions he makes.

You can practice sessions as often as necessary to achieve harmony and psychological comfort. HD is a great way to relieve everyday stress and tension.

In the professional environment, the attitude towards holotropic breathing is not unambiguous. Many scientists do not recognize it as a psychotherapeutic technique at all.

In two states of America, the use of a technique similar to HD, “rebirthing,” is prohibited at the legislative level. This is due to a fatality that occurred in 2000 with a 10-year-old girl during a rebirthing session. There are other examples of harm to health when using technology, including in Russia.

An argument against the use of HD is the fact that hyperventilation of the brain leads to the leaching of carbon dioxide from its cells and a sharp narrowing of blood vessels. This can cause deterioration in brain function due to the death of nerve cells.

In addition, despite the body’s existing protective resources, due to an excess of oxygen, cerebral edema and death can occur.

In this regard, the holonaut must be aware of the consequences that may occur, especially when using the method without the support of a sitter and the participation of a specialist.