Holotropic Breathing: Techniques for Personal Growth

on June 22, 2025

Holotropic breathing is a therapeutic breathing practice designed to help people overcome their negative feelings by entering into an altered state of mind purely through breathwork. Holotropic breathing techniques typically take two to three hours and are often accompanied by music. With the help of a trained professional, holotropic breathing can be a low-risk therapy tool that has benefits on its own or as part of a more extensive therapy program.

What is Holotropic Breathing

Holotropic breathing is a series of breathing techniques intended to help people with emotional healing and personal growth. The practice typically involves rapid breathing techniques practiced over a period ranging from minutes to hours. Holotopic breathing alters one’s oxygen and carbon dioxide levels to produce an altered state of consciousness.

Holtropic breathing typically requires a professionally trained guide to direct people’s practice. It is commonly taught through small group sessions, although larger group retreats focused on holotropic breathing are also common.

After one finishes a holotropic breathwork session, a guide will typically start a discussion with the participants about their thoughts and feelings as they go through the process. Individuals may express these reflections through creative methods such as drawing or painting.

A professional guide is highly recommended because holotropic breathing can bring up intense emotions and traumas from one’s past. The combination of holotropic breathwork techniques and conventional therapy has been proven beneficial for those working through depression and trauma.

What Does The Term Holotropic Mean?

Holotropic comprises two Greek words, holos meaning “whole” and trepein meaning “to move forward.” So together, it can be translated as “moving towards wholeness.”

History of Holotropic Breathing

Psychiatrists Stanislav Grof and Christina Grof developed holotropic breathing in the 1970s. Their goal was to achieve altered states of mind without drugs and for it to potentially become a new therapy tool. Their training includes psychoanalytic therapy and research into the therapeutic uses of psychedelic drugs, mainly LSD, in the 1960s.

After the ban on LSD in 1968, Stanislav Grof and Christina Grof became interested in the possibility of recreating the consciousness-altering effects induced by LSD and exploring its potential therapeutic uses. This curiosity ultimately led to the development of holotropic breathing at the Esalen Institute.

Many disciplines, including modern consciousness research, depth psychology, transpersonal psychology, eastern spiritual philosophies, and native healing practices, influenced the development of holotropic breathwork. In contrast, traditional mental health treatments use primarily verbal techniques such as Sigmund Freud-influenced psychoanalysis. Holotropic breathwork is similar to experiential therapy practices of humanistic psychology, such as Gestalt and Neo-Reichian techniques.

What To Expect At a Session

One can find facilities that provide group sessions or, more uncommonly, individual sessions to practice holotropic breathing. A trained facilitator leads the session. Participants are asked to pair up, with one person being the “breather” (who lies down on the mat) and the other being the “sitter” (sits and makes sure the breather is safe and comfortable). The partners will swap positions after they complete a set of actions to let the other partner get their turn.

Sessions usually take around two to three hours, after which there are led discussions amongst the group on the individual experiences during the sessions. The guide often asks individuals to express their experiences creatively, occasionally through mandala drawings or playing instruments. If necessary, follow-up interviews and other methods are used to ensure the participants get the most out of their sessions.

Music and Holotropic Breathwork

Holotropic breathwork leaders frequently use evocative music to establish the rhythm of the exercise, often incorporating meditative music towards the end.

Intense music helps grab the participants’ attention at the beginning of the session. There are, traditionally, five phases in holotropic breathwork sessions, and each should have a companion piece:

Opening music
Trance-inducing music
Breakthrough music
Heart music
Meditative music

The music used during the session should be more or less unknown to the participants; Avoiding recognizable words and music with a recognized meaning is suggested. That is because recognizable music may break one’s focus on breathing techniques. If it had recognizable lyrics, one might also start to interpret the meaning of the words.

Utilizing lesser-known songs that exhibit musical complexity but contain minimal lyrical content is commonly suggested. Examples may include the chants of monks and shamans, instrumental music such as drumming, or religious music intended to facilitate spiritual connection.

Purpose of Holotropic Breathing

People may use holotropic breathing as a tool for therapy and alongside other therapeutic practices. It’s a manageable technique for most, accessible, and can be an adjunctive treatment used with other therapeutic methods.

Holotropic breathing is often integrated into different spiritual practices due to its compatibility with the self-searching and reflective aspects. Some may use holotropic breathing to improve self-awareness and foster a positive outlook on life.

The Benefits of Holotropic Breathing

Holotropic breathwork can be beneficial for the following: stress, depression, addiction, post-traumatic stress disorder, avoidance behaviors, migraine headaches, chronic pain, asthma, premenstrual tension, negative thoughts, and trauma. Many people practice holotropic breathing to work through painful memories, to begin a healing process, or for self-exploration. It can also be beneficial for overall stress relief.

During the “high” experienced in holotropic breathing sessions, people see different things, such as images from their past. Because of this, holotropic breathing can be an excellent tool for therapy. Advocates of holotropic breathing have said that it helps find one’s way in life and can assist people in self-discovery and developing self-awareness.

FAQ:

Can one practice holotropic breathing at home?

In general, experts on holotropic breathing do not recommend practicing holotropic breathing alone at home. This practice pushes users to darker areas of their psyche; many experience sensations similar to a high. Professionals recommend practicing under the guidance of trained facilitators who can help one work through the feelings and emotions that arise.

Is there a chance of getting stuck in a trance?

Holotropic breathing is a low-risk technique and is unlikely to cause adverse reactions. It is essential to have a trained practitioner guiding the session to help one navigate the session and help to alleviate anxiety throughout the process.

Are there any precautions for holotropic breathing?

While no studies have identified any significant risks, researchers recommend that people only practice holotropic breathing under the guidance of a trained leader. The primary goal of this practice is for it to be used to achieve personal growth rather than simply for pleasure-seeking. Therefore, participants must engage in holotropic breathing to work on self-growth and achieve therapeutic benefits.