Holotropic Breathwork Technique (HBW)
Holotropic Breathwork® is an experiential therapeutic technique developed by Stanislav and Christina Grof. This deep breathing practice moves you beyond your body and ego and helps you follow your inner guidance, improve your self-awareness, and advance your spiritual development.
Why is Holotropic Breathing Used?
Holotropic Breathwork® is an experiential therapeutic technique developed by two psychiatrists, Stanislav, and Christina Grof, in Southern California in the 1970s. This deep breathing practice aims to move you beyond your body and ego, where you can start following your inner guidance. The focus of the Holotropic Breathwork® is on being mindful in the present moment. The primary goal of the Holotropic Breathwork® is to help you make improvements in your self-awareness and spiritual development.
Techniques for Holotropic Breathwork
If you are interested in trying out this technique, we recommend you visit a Holotropic Breathwork® workshop conducted by trained breathwork facilitators; but If you’d like to try it at home, then start by finding a space that is cool and dark.
Place a comfortable mat on the floor and lie down. Close your eyes, release any tension in your muscles, and start taking a few relaxing breaths.
When you feel ready, deepen your breathing. Inhale through your nose and push out your stomach as far as you can. Watch your stomach go down as you exhale.
Then start speeding up your breath. Keep your mind clear; you can repeat “Breathe in, Breathe out” quietly to yourself.
Continue this process until you feel yourself entering an altered state, or whenever you are ready.
Four Ways to Perform Holotropic Breathwork®
1. Full Deep Breaths
The first way you can perform this type of breathing is by taking in full, deep breaths. To do this, all you need to do is take in full and deep breaths constantly, ensuring that you breathe into your lungs. You should do this in such a way that when you breathe in, your belly should move out. This is also known as diaphragm breathing.
2. Continuous, Circular Breathing
Continuous, circular breathing is a type of breathing where you should not be taking gaps between your breaths or holding your breath in at any point. When your lungs are almost full with the inhale, you have to begin your exhale. Then, when your lungs are empty, you immediately turn the breath around and start inhaling. Doing this helps create a breath pattern where you are always breathing in or breathing out, creating a circle of breath.
3) Faster-than-normal breathing
The third way to perform holographic breathing is to breathe a bit faster than you normally would. The key here, however, is not to breathe so fast that you create tension in your body. It is vital to remember to keep your body, and especially your lungs relaxed, and without straining so that the breath can be maintained for a long period without tiring yourself out.
4) Mouth Versus Nose Breathing
One thing to remember here is that it is easy to move air quickly through the mouth. In addition, mouth breathing tends to be more supportive of emotional release, so most people find that breathing in and out through the mouth supports their process better than nose breathing. However, some people find that mouth breathing is uncomfortable for them, in which case, nose breathing is fine. Typically, after 15 or 20 minutes, everyone’s body will generally find its rhythm and way of breathing. There are as many breathing styles as there are breaths.
The Process of HBW
The process itself uses very simple means: it combines accelerated breathing with evocative music in a special set and setting. With the eyes closed and lying on a mat, each person uses their breath and the music in the room to enter a non-ordinary state of consciousness. This state activates the natural inner healing process of the individual’s psyche, bringing the seeker a particular set of internal experiences. With the inner healing intelligence guiding the process, the quality and content brought forth are unique to each person and for that particular time and place. While recurring themes are common, no two sessions are ever alike.
‘Sitters’ and ‘Breathers'
Additional elements of the process include focused energy release work and integration practices such as mandala drawing. Holotropic Breathwork® is usually done in groups, although individual sessions are also possible. Within the groups, people work in pairs and alternate the roles of “breather” and “sitter.” The sitter’s role is simply to be present and available to assist the breather—not to interfere, interrupt, or try to guide the process. The same is true for trained facilitators, who are available as helpers if necessary.
What happens during the expressive phase is completely up to each breather. A group discussion is also facilitated to help the breathers talk about what they saw and felt.
The Procedure
The process of Holotropic Breathwork® is straightforward. It is a combination of accelerated breathing with evocative music playing in a particular environment. It aims to produce pleasant memories, emotions, and responses in people.
The sessions are usually conducted in groups and are supervised by trained facilitators
People are then paired off with each other within their group
There is one ‘breather’ and one ‘sitter’
Sessions often start with the ‘breather’ participants’ eyes closed while lying down on a mat and practicing mindfulness – focusing on being and living in the present moment
Sessions may include blankets, pillows, and mattresses
Evocative, soothing music is played during the session by a facilitator–the music can be live or recorded
As the music begins, the breather may be instructed to breathe deeper into the stomach without breaks
A facilitator then guides the session, giving direction to the breather to increase the speed and rhythm of their breathing
The breather is instructed to breathe faster and deeper while keeping their eyes closed – this is an act of hyperventilation
The breather is told to follow their inner voice and to make sounds move in any way that they want
The idea that is reinforced is that there is no right or wrong way to do HBW
Breathers are encouraged to work through whatever comes up for them as they enter an altered state
Sessions often last three hours in total
After the course ends, participants are encouraged to share their experiences and discuss what happened with fellow participants or facilitators
Bodywork may follow the HB session to boost the results and to help participants process their session
Breathers and sitters swap roles for future sessions
Often a day of learning Holotropic Breathwork® is 12 hours long, with four 3-hour sessions
HBW sessions do not follow a specific pattern.