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.
Holotropic Breathwork: What is it?
The author of the method is US psychologist S. Groff. In our country, the method has been approved as a technology in psychotherapy since 1993.
The history of the origin of the described method is interesting. Groff was a follower of S. Freud and practiced psychoanalysis. 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.
Holotropic Breathwork
- 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;
- epilepsy;
- 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.
Medical contraindications for use
Before performing breathing exercises, you need to find out if you have any medical contraindications to the use of this technique. There are many contraindications to practicing this type of breathing. Check out the detailed list of diseases/indications, the presence of which prohibits holotropic therapy:
- In the process of conducting a lesson on rapid breathing, a person may experience emotional outbursts, stress, and physically feel his experiences (through an increase in body temperature, for example). For those who suffer from angina, hypertension, heart failure, asthma - all this is very dangerous and can be fatal.
- Pregnancy. This can lead to the death of the fetus in the womb.
- Classes using holotropic therapy are not indicated if a person suffers from epilepsy. The use of this technique increases the risk of a seizure from the received emotions.
- Do not practice holotropic techniques if you have recently undergone surgery or any trauma. Vigorous breathing exercises can cause the stitches to tear.
- Classes based on the holotropic technique are contraindicated during the acute stage of infectious diseases.
- Children under 14 years of age are not allowed to attend such sessions.
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.
Harm HD
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.
How does a group session work?
To perform breathing using the holotropic technique, appropriate conditions are created in specialized centers that are aimed at relaxing a person and liberating him from negative experiences. This is achieved by fulfilling simple requirements that are necessary for classes:
- A group session using holotropic breathing techniques takes place in the form of seminars, the number of which depends on the individual problems of each visitor (from 8 to 15 sessions).
- The duration of one lesson can vary from three to eight hours.
- Participants are divided into pairs: one will play the role of a sitter (an assistant who ensures the safety of the person doing the breathing), and the other will play the role of a holonaut (the breather).
- The lesson begins with relaxation and relaxation accompanied by specially selected rhythmic music (it helps to maintain heart and respiratory rhythms).
- When the main stage of the breathing session comes to an end, all participants begin to express their emotions creatively: they draw, dance freely, and sculpt fancy figures from clay. If they want, they can discuss everything they experienced during these hours.
- The lesson is accompanied by specially selected music (read more about it below).
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Reviews about the practice of holotropic breathing
Positive reviews of the practice of HD sessions are given by people who, with its help, got rid of obsessive and neurotic conditions. Most of them contain information that a feeling of lightness and calm comes.
Many breathers describe their condition as flying in fairy-tale worlds. After the sessions, many fantasy pictures appear, which are quite difficult for an ordinary person to perceive right away.
There are also those who were unable to achieve a state of altered consciousness or felt extremely uncomfortable during the session and therefore abandoned the practice of CD.
Holotropic breathing has an individual effect on the body and psyche of a particular person. In the absence of contraindications, under the supervision of an experienced trainer, you can try this technique in order to form your own opinion about it.
Frequency and duration of classes
Holotropic breathwork is a type of healing used in psychotherapeutic practice. His method must be implemented in accordance with a special schedule, allowing sessions to be carried out at the right time. The procedure usually takes 2-3 hours. During this time, the process can be completed naturally, but there are also protracted sessions.
After the session, the presenter suggests moving on to the creative stage of working with the body, for example, dancing. This allows you to completely complete the entire process of active breathing on the emotional and physical levels. The essence of the work of an assistant or sitter is to observe the situation during the breathing process of the holonaut and control the process of his self-expression in any manifestations.
Breathing at the beginning of the session for 10-15 minutes. will not immediately become intense. The process ceases to be difficult for the holonaut after 20 minutes. after the start of classes. Breathing returns to normal within 1-1.5 hours. If a holonaut is diagnosed with schizophrenia, then the duration of the session should be 4-5 hours.
