Holotropic breathing technique performed at home. Holotropic breathing - all the pros and cons of the technique. Medical contraindications for use

Holotropic breathing is a unique technique created for use in psychotherapy. With the help of this technique, people experience experiences associated with unconscious experiences. The method is used as self-knowledge, as well as a journey into the hidden corners of a person’s consciousness.

The secret to the effectiveness of the technique lies in the activity of the subcortical layer of the brain, due to which the individual releases experiences. The practice of holotropic breathing was first discovered by Stanislav and Christina Grof, researchers of emotions in the field of psychotherapy. Experts have noticed that the air absorption technique replaces medications.

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.

Holotropic Breathwork Therapy

The holotropic therapy session itself lasts from one and a half to three hours, after which the couple switches roles. After a person comes out of the trance state and the session ends, he needs to display all his thoughts and experiences during the session on the mandala. Most often, such classes are conducted in a group of people, so after the end of one session, those people who were immersed in a trance demonstrate and discuss their mandalas.

Holotropic therapy has a basic philosophical meaning - basically, a person who is not associated with esoteric practices lives with constant identification of himself with his physical body, or his Ego. This type of self-image is very unsafe as it creates an unhealthy mindset in a person regarding their lifestyle. It is also believed that this representation of one’s life can cause psycho-emotional disorders.

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:

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

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

Basics

The holotropic breathing technique is easy to learn, but there are some nuances that are important to know if you plan to practice it at home.
Important points:

1. In order to enter the desired state, you need to breathe correctly. Very deep, intense, with minimal pauses between inhalations and exhalations.
2. Holotropic breathing can put a person into a trance, so it is not advisable to practice it alone. There should be an observer next to you who will help you get out of a state of deep immersion into the unconscious in a timely manner and without consequences for the body.
3. During the process of holotropic breathing, many unusual and even frightening reactions can occur in the body: convulsions, vibration of the limbs, and sometimes pain. You need to be prepared for this: in this way, the negative from the unconscious enters the body and is experienced.

We do not recommend that beginners practice on their own: it is advisable to do it under the supervision of a psychotherapist so that there are no negative consequences. People write in their reviews that the body’s reactions can be so frightening that panic begins. Only a specialist can control the process and competently bring the client out of the holotropic trance.

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.

The holotropic breathing technique was developed by Stanislav Grof back in the 70s of the last century. He and his wife Christina became the first teachers, conducting sessions for those who decided to try the unknown and new. Today the Grofs have many followers around the world. And the technique is gaining popularity. Because it allows you to reveal your hidden abilities, get rid of birth traumas, see past lives, and put your body in order. It would take a long time to list all the advantages of holotropic breathing; you can read about this in more detail on the Internet or in the relevant literature.

My name is Oleg Makeev. I have been studying holotropic breathing, the technique of which is quite complex, for many years. And I can conduct group or individual sessions. The latter in most cases are carried out independently. People decide to practice holotropic breathing at home. This is explained by the fact that classes with a master cost money. And quite a lot. And if you do everything yourself, then it will not require any costs. But how can we make sure that this technique is completely safe for the client? This is what I want to talk about in this article. And to warn about some “pitfalls” that await beginners and those who conduct holotropics on their own.

Preparation

Holotropic breathing itself, the technique of which has been well studied, is not complicated. But preparation requires strength. You need to start with the room in which the session will take place. It should be spacious, without sharp corners of furniture and without heavy objects. If it is not possible to remove this, then cover all dangerous places with soft upholstery. Basically, make the room safe. The fact is that during the session you may twitch, hit your hands or feet, or injure yourself.

A prerequisite is the presence of a sitter. That is, this is a person who will be nearby and watch you, in case of danger, interrupt the session or help you start breathing, since the client often forgets about this. It is best to take someone who is well versed in what home holotropic breathing is. He will be able not only to monitor how competently you do everything, but also to protect you from possible injuries, which are not uncommon if you practice holotropics on your own.

You need good music for holotropic breathing; you can find suitable collections online. But this is a long process. Everyone has different tastes. Therefore, some spend months trying to find the most suitable musical accompaniment for conducting holotropics on their own. Then you can begin holotropic breathing itself, reviews of which say that you can do it at home if you prepare properly. Of course, we pay the main attention to breathing. It should be frequent, deep and soft. Some experts compare it to the way dogs breathe.

For the first time, you listen to your feelings, learn to breathe correctly and comply with other requirements. Therefore, you should not expect results right away. It may take up to 10 home sessions to get any effect. And yet, conducting holotropics correctly and observing all the details is often an extremely difficult mission. Yes, and there is no effect that is achieved during group therapy.

Effect

Only after you have performed holotropic breathing at home several times will the first results appear. Make sure there is someone nearby who understands this. It will help you avoid mistakes that beginners often make. And with a master, the effect will be achieved much faster. The first 20-30 minutes are the most important in the breathing process. In total, the session lasts from one to one and a half hours. Over the course of several sessions, you will choose the tactics that are most effective.

The problem for beginners is discomfort in some parts of the body. This could be the limbs or the abdomen. The client himself must deal with them; the sitter does not interfere in this matter. In order for the discomfort to disappear, you will need to tense and relax your muscles. It is worth mentioning that it is better not to eat before the session, since it is quite difficult to relax on a full stomach. Also, remove all jewelry from yourself, as they can also harm you during the session.

At home or with a master?

You can try holotropic breathing on your own. But it is better to turn to those who already know what it is, how it is carried out, and are familiar with the technique and nuances. It is worth noting that it may take years to study. But many go for it, making it the meaning of their life and main professional activity. It is these masters who conduct holotropic breathing sessions for beginners and groups.

By the way, it is group sessions that are more effective and have proven their authority. Many people create their own unique atmosphere. And if the session is also conducted by a knowledgeable and skillful master, then this event has “no price” at all!

Today, in order to conduct holotropic breathing at home, there are many websites that have all the necessary instructions. Here, in my opinion, is the best one: Lie down comfortably, on a soft place. There should be no objects nearby that you can hit. It is recommended to wear a blindfold over your eyes to block out light, since the latter can interfere with concentrating on proper breathing. It is best to get rid of all irritating factors. If there is an animal, send it to another room.

The two main characteristics of holotropics are the frequency and depth of breathing. You can take the advice of the experts and imagine how a dog breathes. Try to act in a similar way, while not significantly increasing the amplitude. At first it may seem that combining these two parameters is problematic. But after a while everything will work out without any problems, the body will adjust itself, select the desired rhythm, frequency and depth.

When transitioning into an altered state of consciousness (ASC), the first 20 minutes are the most important and responsible. It is during this time that you must plunge into a trance, enter into a rhythm and observe it. Then all that remains is to monitor your own feelings. Adjust the frequency and strength of your breathing from time to time. If you have a sitter with you, ask him to remind you about this. It should also help you start breathing by pressing on one of the points on your body if you have stopped doing this. This situation is not uncommon, since the brain is saturated with oxygen and you can simply forget about breathing.

Don't forget about the music. The compositions are composed as follows: light melodies are played for 8 minutes to help you get in the mood. The next 12 minutes are music to help stimulate the breathing process. Next, it is recommended to listen to drums, ethnic motifs, and so on for 20 minutes. Then - 20-30 minutes of dramatic melodies that should help achieve a breakthrough. Then I recommend 15 minutes of relaxing, heartfelt music to help you reach your climax or breakthrough. And at the end there is contemplative music. It must be intense in order to help spiritual work.

After the end of the session, it is recommended to lie down for 5-10 minutes and listen to your feelings. Do not rise suddenly, this may make you dizzy. First, take a sitting position. And only then gradually rise, preferably with the help of a sitter. You can tell him about your experience, he will help you understand what exactly you experienced, he will do psychoanalysis, as a result of which it is possible to solve the tasks and problems.

There is also a lot of specialized literature that teaches beginners. Videos about holotropic breathing are also effective; there are also a lot of them on the Internet.

With proper breathing

You can calm your nerves, heal your body, or unleash your own creative potential.

Therefore, people actively study and apply various breathing techniques.

How to conduct therapeutic self-hypnosis? Find out about this from ours.

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Good afternoon Today I want to talk about one of the most powerful personality transformation techniques that exist in modern psychology (of the officially approved ones).

First, let's make a few preliminary notes, and then we'll look at the technique in great detail.

What is holotropic breathing, holotropic process? This is great energy that allows a person to enter deep altered states of consciousness.

Historically, holotropic breathwork evolved from rebirthing. Rebirthing is a pair technique. Holotropic breathing was also originally a paired technique, but over time it transformed into a group technique. And this was done for a reason. The group allows you to enter into a much deeper process; more powerful altered states of consciousness arise in the group.

You can breathe at home with music playing on your computer speakers or headphones, but this is a different format. Don't expect any revelations. There won't be any. Most likely, it will just be working with body clamps. Maybe a couple of not very bright images. Yes! And you will not be able to catch your breath during the 2-2.5 hour process that holotropic breathing is designed for. I think you will calm down after 30-40 minutes, because this is an energy-consuming process, and there is nowhere to get energy from.

Holotropic breathing is based on turning off increased control, and you won’t be able to do this alone in the room, because you will be afraid of hurting yourself on the back of the sofa, chair or bed. You will think, what if someone hears? Or what if relatives/neighbors return early?

Independent breathing can be practiced not as the main, but as a supporting technique, as an element of mental hygiene. I would advise you to adhere to these rules:

1. First, it is advisable to go through several processes with an experienced person (even better with a certified trainer) so as not to be disappointed and to get a taste of what holotropic breathwork has.
2. You should not breathe the process on your own if you have contraindications to undergoing the process (see Memo of contraindications for holotropic breathing on the website).
3. Do not expect very strong experiences when focusing specifically on working with bodily blocks. Yes, and be prepared that your arms and legs will be severely cramped.
4. Don't force yourself trying to breathe as long as possible. If you can’t get into deep altered states of consciousness, then not this time. Relax. Everything is fine. End the process as it was.

How to do independent holotropic breathing ?

We have already agreed that an independent process is not exactly holotropic breathing, but still sometimes there is no opportunity to go to a group, but there is a desire to go through it yourself. I can admit that for the first time I also went through holotropic breathing alone with myself, not understanding what types of breathing exist, what connected breathing is, not having special music, and not really knowing anything about the format of breathing. This was back in the “pre-Google” times.

So, how should you organize independent holotropic breathing ?

1. We will assume that you have already become familiar with the Cartography of Consciousness, or what can be experienced by practicing holotropic breathwork (see Is the game worth the candle?).
2. Prepare the music. The playlist should be approximately 1 hour long. Doesn't make sense anymore. For the first 5 minutes the music should be calm and relaxing; from the sixth minute it begins to intensify. For the last 5-10 minutes, the music gradually decreases in intensity and becomes soothing. Be sure to turn off playlist repeat so the music doesn't repeat itself!
3. Find a secluded place, or agree with your loved ones that they will not visit you for 1-1.5 hours.
4. Close the doors, curtain the curtains. You need to close yourself both so that there are no extraneous noises, the sun does not interfere, and in order to feel safer, as if inside a symbolic “womb”.
5. Find a comfortable place indoors. You should be comfortable lying down. It’s good if it’s a large bed with a not very soft mattress (so that you don’t fall in and it doesn’t interfere with your movement). It's even better to sit on the floor. There is usually more space there, and it is much less familiar than lying on a bed, so this is an additional point that makes it easier to get into altered states of consciousness.
6. Holotropic breathing should be built in accordance with the music. Don't forget, breathing should be coherent! The first 5 minutes (see point 1) breathing is slow, deep (oceanic), then the intense and prolonged part begins - fast deep breathing. At the end there is a smooth transition to a slow deep one again. It is also quite possible that you will spontaneously switch to trance-like “slow shallow” breathing. If the process becomes completely unpleasant, stop breathing, or switch to “fast shallow” breathing (“emergency” breathing).
7. After you finish breathing, you don’t need to immediately jump up and go do housework or study for exams. Lie down until you feel that everything has calmed down, your emotions have subsided, and you feel pleasantly relaxed and satisfied. My breathing has evened out.
8. Quickly, quickly write down how it was (just kidding). After breathing, it will be good if you also do some creative work. For example, draw a mandala. I’ll tell you more about drawing mandalas!

And remember that holotropic breathing is a powerful technique, but becoming a god at every process is not an end in itself! You must breathe in order to understand yourself. Holotropic breathing is a kind of cross-section of your personality and your essence. What is relevant to you at the moment. Trust your experiences.

Source Holotropic Breathwork

Provorov Andrey

What is it and what is it for?

Holotropic Breathwork

is a psychotherapeutic practice that allows you to work through unconscious material, launching processes of self-knowledge and self-healing.

At the moment of performing the holotropic breathing technique, a person is immersed in unusual states.

Holotropic breathing technique is part of the “big three breathing techniques”

, actively used in psychotherapy.

Rapid breathing allows you to achieve hyperventilation of the lungs and oxygen poisoning of its cells. The person experiences a feeling of slight intoxication and euphoria.

With the help of such “artificial removal of internal and external frameworks,” the mechanism of self-regulation and self-correction of the body is launched.

Consciousness strives to restore natural harmony, temporarily gaining freedom from the vigilant dictator (the conscious element).

Who are the authors of this technique?

The education of a doctor (clinical psychiatrist) allowed Stanislav to take part in and lead innovative projects.

So in 1961, the scientist became the head of a study whose goal was to track the positive effects of LSD.

and psychedelics for the correction of mental pathologies.

After a series of experiments, Grof and his wife Christina set out to abandon the use of psychoactive substances (including due to the widespread prohibition at the legislative level).

The main task was to develop a technique that allows you to use the body’s hidden resources

and start self-correction.

This is how the idea of ​​intensive breathing was born, and in 1975 the holotropic technique began to gain popularity among doctors and people interested in breathing.

The idea of ​​group sessions and pair work of partners arose completely by accident

. As an instructor, Grof was unable to personally work with patients for health reasons; as an alternative, he suggested dividing the group into pairs and conducting two breathing sessions.

In this case, each of the partners must alternately act as both a holonaut and an assistant.

After the experiment, Grof noticed powerful positive results that surpassed the previously noticed therapeutic effect.

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.

Read similar: Bhastrika pranayama technique

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.

How is this procedure carried out?

The effectiveness of the technique is based on four components

:

The most effective method of using holotropic therapy is the group method

. Each patient (holonaut), with the help of a psychotherapist, selects a comfortable number of sessions (up to 12). One session lasts from two to eight hours.

Before starting practice, holonauts undergo detailed instructions.

At the same time, the instructor introduces session participants to breathing techniques, therapeutic effects, indications and contraindications, instructions for implementation, and also explains in detail what the holonaut will feel during the session.

Holotropic breathing differs from our usual breathing in frequency and depth (more intense indicators). But there are no special timings or technologies that a holonaut should be guided by.

Each session participant chooses the speed and method of breathing individually

, guided by personal feelings and experience. Instructor intervention is kept to a minimum.

Active intervention is permissible only if the holonaut has problems (spasms of the respiratory tract, pain, direct request for help, etc.).

A mandatory element of the session is acoustic stimulation in the background

.

Music (or alternative natural sounds) should support and complement each stage of holotropic practice

, developing from a stimulating impulse to a dynamic and dramatic one, and then to a climax and subsequent transition to a meditative sound.

A holotropic session most often takes place using the method of pair division in groups. A partner acting as a sitter (assistant) must approach his role responsibly.

It should provide the holotrope with security, give him a feeling of stability and care.

You cannot actively interfere with the process and distract your partner while breathing. But at the same time, it is necessary to provide assistance if the holotrope wants to get up, drink a glass of water or asks for a towel.

The sitter should also remind the partner of the need to maintain a breathing rhythm if the holonaut forgets about this

plunging into the depths of your experiences.

After completing the breathing session, the holotrope moves on to the stage of working with the body. In a state of altered consciousness, he expresses himself and splashes out emotions, relieves tension

.

The curator creates conditions that allow a person to open up and complete the process of resolving internal conflicts and experiences.

After the session participants complete work with the body, the curator announces a break

.

After the break, all session participants return to therapy, discussing their experiences and feelings received during therapy.

The curator does not explain or analyze the words of the holotropes. The main task of group discussion is to work through experiences

.

To whom is therapy indicated and contraindicated?

Special indications

There is no such thing as holotropic therapy.

It can be prescribed by the patient’s leading specialist if he believes that holotropic sessions will help cope with any problems or alleviate the person’s condition.

But an individual can take part in holotropic therapy for the purpose of self-development and spiritual growth, acquiring new experience and activating hidden resources.

Contraindications

:

It is important to take into account the emotional background. If a person experiences fear before the session, has an acute fear of losing control, or has difficulty distinguishing between internal and external processes, therapy may have a negative effect.

Can it be done at home?

How to breathe on your own? At home, the process comes down to three steps.

:

1. Initiate deep and slow breathing for 10 minutes.
2. An intensive breathing session without breaks between inhalations and exhalations (the duration of the stage is 40-60 minutes).
3. A gradual return to the usual breathing rhythm within 20 minutes.

Holotropic breathing (timing and intensity) is selected intuitively

.

It is impossible to conduct therapy alone, since the key stage is discussing the experience with a mentor.

Thus, a person will have to be involved

.

You will also need special music. You can create a playlist from audio recordings offered online that are designed for holotropic therapy. At home, the session can be reduced to an hour

.

Safety rules must be followed

:

• involve an assistant in the process who is familiar with the technique and effect of the procedure;
• remove jewelry, glasses, clothing that restricts movement;
• remove potentially traumatic and dangerous objects from the area in which therapy will take place (hide glassware, close corners, etc.).

You can compensate for working with a specialist by drawing a mandala. The process does not require mentoring and is a free creative outpouring.

results

What does holotropic breathing do?

The most important advantage of holotropic therapy

- immersion in the unconscious, not amenable to analysis and correction.

Since the process of self-regulation starts, a person does not have to go through the traumatic experience of “identifying” painful points in. Getting rid of negativity occurs in the most comfortable way - through creativity and impulses.

Holotropic therapy is a fast-acting technique

, which gives tangible results after the first session.

Holotropic breathing allows you to correct it by working through the problem and changing your attitude towards it. The benefits of HD are obvious

and in the case when a person experiences due to circumstances over which he cannot influence.

Another proven effect of holotropic breathwork is heightened perception. The colors become more expressive and brighter, the smells and tastes are sharper, the breathing is deeper.

Another positive side of therapy

- satisfaction, which perceives the changed state as a miracle.

Through holotropic breathing, a person releases the voice of his subconscious, giving the suppressed the opportunity to express themselves.

Unleash your creative potential

person (both due to the restoration of communication with the unconscious element, and due to the acquisition of new, unique experience).

False stereotypes collapse, releasing a lot of energy. The angle of perception of the surrounding world changes, allowing you to notice something new in the outlines and images of familiar things.

Holotropic therapy is based on the idea of ​​the uniqueness and uniqueness of individual experiences.

person.

And since the curator (presenter/specialist) does not offer the holotropist his interpretation of the sensations experienced during the session, substitution of concepts is not possible. Those. a person will not have a false idea about his own feelings.

After holotropic therapy, a person becomes more tolerant. He comes to a state of balance

and instead of criticism, chooses a position of compassion/participation.

This reflects positively

in the sphere of personal relationships. Blocks and clamps disappear that prevent the creation of love and friendly contacts, successful and fruitful interaction with others.

In order to understand how holotropic therapy is right for you, you need to take part in the session and experience the positive and negative aspects from your own experience.

It is better to start with group therapy. Home holotropic practice, without proper experience, can disappoint with its ineffectiveness

.

About holotropic breathing in this video:

What does it mean to be successful? To be rich, to be independent? This is true. And today, to be successful means to be thin and slender.

Everyone chooses for themselves how to achieve the coveted size XS: through training, fasting, dietary supplements, diets or combinations thereof. The choice is quite large. We invite you to familiarize yourself with a new trend in the field of weight loss - holotropic breathing.

Harm and benefit

Holotropic breathing is a fairly powerful psychotherapeutic practice. Therefore, it has its contraindications. It is important to take them into account so as not to harm yourself.

What is the benefit of the method:

1. It is considered a safe way to solve psychological problems. Due to a deep immersion in one’s own unconscious, a person fully experiences repressed negative emotions, gives them an outlet and gets rid of them.
2. During sessions, a person experiences childhood traumas and other negative situations not individually, but as a whole block. Therefore, it effectively solves a variety of psychological problems.
3. The subject copes with trauma on his own, so there is no dependence on psychotherapy. When using traditional methods, the patient often becomes attached to the doctor, becomes dependent on him and does not learn to solve problems himself.
4. In the process of holotropic breathing, a person penetrates into the deepest layers of his subconscious. Thanks to this, you can “pull out” everything that has been hidden for a long time, get rid of the negative experiences acquired during life.
5. Holotropic breathing relieves stress; psychological stress is not superficial. The technique helps to destroy the root of the problem. This is the same as uprooting a tree, not just tearing off its leaves.
6. This technique is considered an effective way to solve psychosomatic problems. Therefore, with its help it is possible to heal a patient from chronic diseases, the causes of which lie in the unconscious.
7. Helps get rid of addictions and bad habits easily and without volitional effort. Also, holotropic breathing eliminates chronic fatigue and overwork, returning the patient a sense of calm, peace and harmony.

Some experts are of the opinion that holotropic breathwork can be harmful. Negative consequences for the body may be as follows:

1. Due to very intense and intermittent breathing, there is a sharp and very powerful release of carbon dioxide into the body, because of this, a person’s blood vessels narrow and the nerve endings of the brain die.
2. For the same reason, dizziness may begin, which can cause loss of consciousness in a person with poor health.
3. If a person without special training practices holotropic breathing too often and incorrectly, this can lead to swelling of the brain, in rare cases it ends in death.

Incorrect actions during a session can cause enormous harm to health. Therefore, you must be fully aware of the negative consequences if you dare to try holotropic breathing on your own, without the supervision of a specialist.

What is Holotropic Breathwork?

Holotropic Breathwork is a deep, continuous breathing technique that

which is used in practical psychology and psychotherapy. Not so long ago, holotropic breathing began to be actively practiced as a method of losing weight.

It cannot be said that the holotropic breathing technique was specifically developed for weight loss. Not at all.

In the 70s of the last century, Stanislav Grof (the author of the method) was not at all concerned about the excess weight of his patients.

He, as an outstanding psychotherapist, was looking for an effective psychotherapeutic method for immersing himself in the subconscious and solving the patient’s psychological problems. And, as you can see, I found it.

Today, holotropic breathing is considered one of the most effective breathing techniques.

(along with rebirthing and waveforming), which is used in modern psychology.

Definition of the concept

Before the appearance of the works of famous psychotherapists, people did not know what is remarkable about holotropic breathing, what it is and how it helps specialists. In Russia, this method has been officially used since 1993. According to the popular version of its origin, the followers of S. Freud actively practiced psychoanalysis, and they used psychotropic substances to put the patient into a trance.

Holotropic breathing is a technique that involves very deep and rapid breathing. The session is always accompanied by music or other sounds. At the end of the manipulation, the ward draws a plot that came to his mind while entering a trance. After the ban on certain medications in the United States, the holotropic breathing method gained recognition among psychotherapists.

Holotropic Breathwork is a technique for use in couples. The person performing the technique of rapid and deep breathing is called a holonaut, and his partner is a sitter. Holotropic breathing training is conducted by a facilitator - a teacher involved in psychotherapy.

The holotropic breathing method includes the following components:

• Breathe frequently and deeply;
• musical accompaniment;
• holonaut support;
• creation.

A holotropic breathing session cannot be carried out independently, as the experiences can be harmful to the person. Doing this alone is also not recommended due to the risk of injury. The technique is often accompanied by sudden movements, screams and a desire to escape from memories.

Holotropic Breathwork – what to pay attention to

In some cases, classical holotropic breathing according to Stanislav Grof helps relieve stress, dull or remove feelings of inexplicable fear and anxiety, solve personal problems and conflicts, and, according to some reviews, generally change your life for the better.

In addition to the advantages, judging by the reviews of participants in holotropic breathing and based on scientific research, holotropic breathing also has its disadvantages.

What happens to the human body during holotropic breathing? During the session, the level of carbon dioxide drops sharply and a kind of oxygen intoxication begins. (Like climbing to the top of Everest.)

Only if climbers go to the top for several days or even weeks (i.e. gradually), and with holotropic breathing, the “ascent” begins within 40 minutes.

The body is often simply not ready for such a test, so those who breathe begin to experience muscle spasms and cramps.

Often this condition is accompanied by hallucinations and peculiar visions. This in turn can lead to the death of brain cells, disruption of the central nervous system, or (in very extreme cases) death.

This is why doctors’ reviews of holotropic breathing are quite ambiguous,

and for the most part they come down to criticism and a statement of fact about harm to the body.

Stanislav Grof, in his books and speeches on holotropic breathing, has repeatedly emphasized that sessions must certainly take place under the supervision of a certified specialist in an appropriate authentic environment, and that practicing this breathing technique at home, alone, is strictly prohibited!

However, such a ban remained for many only food for thought, nothing more. Therefore, it is not surprising that many people practice the holotropic breathing technique on their own, having only rough instructions on how to breathe correctly.

Although there are no age restrictions for holotropic breathing, it is still recommended that this practice be practiced only by an adult, mature person.

For activities with children, you need more compelling reasons than simple interest and idle curiosity.

Instructions

The instructions for performing holotropic breathing at home are to increase its intensity and depth. But just like in a specialist’s office, the holonaut listens to his own feelings and then plunges into a trance. According to Grof’s methods, it is important to overcome psychological pressures that prevent a person from knowing himself.

Before breathing properly, it is recommended to lie down in silence and relax. Jewelry, uncomfortable clothes and shoes are incompatible with psychotherapy sessions. The psychologist nearby must inspire confidence in the person.

Grof also advised his patients to visit the toilet before going into the world of emotions and to avoid large meals. Home comfort relaxes a person and makes treatment softer. But you shouldn’t practice holotropic breathing on your own, since doing it without an observer is dangerous.

Breathe deeply and intensely, and don’t be afraid to regulate your breathing rate. An experienced sitter perceives his ward at such a moment as the only significant person in life.

Contraindications to Holotropic Breathwork

Holotropic breathing has a number of contraindications:

• cardiovascular diseases of varying severity (especially at the stage of decompensation);
• chronic respiratory diseases in a particularly advanced form;
• acute infectious diseases (temporary ban);
• pregnancy at any stage;
• diseases of the musculoskeletal system;
• recent surgeries and fractures;
• chronic neurological diseases (for example, epilepsy) and unstable mental health.

Contraindications

Holotropic breathing according to Grof is still a subject of debate among experts. Some scientists do not recognize the simple technique as a technique, and in some regions of the United States such instructions are prohibited by law. Strict measures are associated with a death that occurred to a child during a session.

This is why holotropic breathing has contraindications. They also concern the chance of cerebral edema due to excess oxygen, which gives an additional risk of death. The holonaut must understand the possible consequences and not use the technique at home in the presence of chronic diseases.

Holotropic breathing for weight loss

It is worth saying right away that it will not be possible to program the body to lose weight or give it the appropriate instructions. Losing weight with holotropic breathing is more of a pleasant bonus to all of the above advantages, and not a direct goal.

Why do they lose weight?

Conventionally, 3 reasons can be distinguished:
The first reason.
Your excess weight is the result of unresolved psychological problems, and you know it for sure.

What does it mean? For example, your significant other left you / you suffered a setback at work / you temporarily lost the meaning of life - and instead of solving the problem, you begin to “seize” it in the literal sense of the word.

Considering that holotropic breathing helps to resolve these kinds of life issues on a subconscious level, then it is not surprising that in the process a person begins to lose weight.

The second reason.

Deep breathing activates metabolism. Everything is simple here. There is a direct relationship (just like in mathematics): metabolism improves, excess weight goes away.

Third reason.

With holotropic breathing, a kind of massage of the internal organs occurs, which promotes the breakdown of fat cells in “hard-to-reach” places.

But it is worth considering that such a massage (which is also practiced in other methods) can be dangerous, especially for women with gynecological problems. (A significant amount of blood flow can provoke a relapse of the disease or aggravate its course).

Purpose of application

Before the session, it is important to understand how holotropic breathing is useful, what it is for the average person, and how to get the maximum effect from the technique. The purpose of the session is to release hidden emotions and unpleasant physical sensations; the holonaut must rethink his life.

A breathing person can not only cry and swear, but also jump and laugh. Holotropic breathwork treatment is used to correct the following conditions:

• anxiety and nervous tension;
• addiction;
• middle age crisis;
• stress.

Holotropic breathing also helps people decide on the choice of a creative component in life and realize their desires. This technique also provides an additional incentive to do what you love.

Basic principles of holotropic breathing

Holotropic Breathwork can be practiced without special time restrictions.

provided that you feel normal during the sessions. Practice shows that those who have discovered holotropic breathing practice it for years, unite in groups and do not miss a single training or seminar.

Those who do not feel any potential changes in a positive direction usually stop the practice after several sessions. As before, everything is very individual and depends on your own feelings.

If you are a beginner, there are several rules and guidelines that you should familiarize yourself with before starting to practice holotropic breathwork.

Where to study?

Holotropic breathing specialists and gurus insist on conducting sessions in special empty halls and rooms. Why? At home, while unconscious, you may accidentally hit or injure yourself on objects around you.

If you don’t want to leave your home, simply clear the room (if possible) of unnecessary furniture (chairs, stools) and secure all corners.

Who to study with?

Initially, holotropic breathing involves working in pairs: a breather (or holonaut) and an assistant (sitter). The latter must help the breathing person in every possible way and monitor his condition, but the help should be unobtrusive and only at the request of the holonaut.

If the request for help has not been voiced, the sitter is strictly forbidden to interfere with the breathing process.

And by the way, since during a session the holonaut can behave strangely and unusually, it is recommended to choose a close person whom you trust as a sitter.

Holotropic breathing technique:

• for the first 10 minutes, breathing should be deep and slow (without any delays);
• for the next 60 minutes, breathing should be deep and intense (for beginners it is better to reduce this stage to 30-40 minutes);
• then the breathing begins to “decline” - shallow breathing for 20 minutes and a transition to normal breathing (up to 5 minutes).

It's better to breathe on an empty stomach

. (If you are unable to fight hunger, limit yourself to a light snack). Also take into account that the session can last from 2 to 3 hours, so before starting you should take care of the natural needs of the body!

Music for Holotropic Breathwork

The ideal option would be to attend a special training or seminar. There you can “meet” not only the usual stereo sound, but also authentic drums (tam-toms), maracas...

For home practice, select music based on the stages of breathing. So, at the beginning the music should be light and unobtrusive

(lounge style is suitable), then ethnic rhythms (that same drumming) will be optimal.

After 20 minutes, you can turn on dramatic music (preferably something from the classics), and at the end add relaxation music to your playlist (the sound of the sea, nature, or whatever makes you relax).

At the end of the session, the holonaut should lie down for some time, then you can discuss all your experiences and “visions” with the sitter or express the images you see in the form of a mandala.

Holotropic Breathwork Technique

To put a person into a trance, the following are used:

• frequent deep breathing at an accelerated pace
• specially selected music that affects the state of consciousness
• special physiological techniques that improve the functioning of the subconscious

For beginners, initial individual lessons , with an average of up to 15 lessons inclusive. The person will then be able to work with others in the group. The average duration of breathing is 50 minutes. Beginners, as a rule, complete their practice several times less than the allotted time, while experienced practitioners can withstand even several hours.

Before going into trance, a special relaxing meditation . A person must leave all thoughts and tune into his inner world. It is very important to mentally return to the exciting problem and focus your attention on it. Meditative music helps with this, evoking various speculative pictures. When the instructor sees that the person has prepared, the teacher initiates the breathing process .

The person begins to breathe rhythmically through his mouth . Breathing through the nose is prohibited. The inhalation should be fast and deep, and the exhalation should be slow. When exhaling, the practitioner is advised to imagine how he is exhaling negativity from his body. The breathing process itself must be continuous and occur only with the participation of the upper chest.

During a trance, it is forbidden to make unnecessary movements and open your eyes - all this can distract from the process of immersion into the subconscious. You must try to relax your body . When unpleasant sensations appear, instructors advise using thought to relieve tension in a certain organ or part of the body.

During the session, the patient experiences vivid sensations and sees his own negative situations from the past. The main task is to exhale all negative aspects without giving them global significance. A person must process his past experiences in order to comprehend his mistakes and wrong behavior.

But you can’t immerse yourself in negative emotions. Cycling can provoke the same type of experiences over and over again, without any progress. Sometimes, to quickly work through a problem, instructors use special bodily techniques to help a person relax.

When a person is freed from fears and worries, his purified consciousness gives birth to pictures of the personal and collective unconscious. Here we are no longer talking about the therapeutic, but about the esoteric aspect of this breathing method.

The patient may feel bliss and bursts of euphoria, he sees colorful visions of a cosmogonic nature . At this moment, a person can mentally communicate with heavenly teachers, recognize his karmic debts, and experience a fabulous vision of a particular archetype.

All this time, the practitioner is monitored by a specialist who is ready to provide assistance if necessary. This is why under no circumstances should holotropic breathwork be performed at home without the supervision of a responsible person.

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