Holotropic Breathwork® is a powerful experiential practice that uses accelerated breathing, evocative music, and focused inner attention to access non-ordinary states of consciousness. Developed in the 1970s by psychiatrists Stanislav and Christina Grof, the method was originally created as a way to achieve psychedelic-like states without the use of substances, supporting deep self-exploration and personal transformation.

Rooted in transpersonal psychology, the term holotropic comes from the Greek words holos (“whole”) and trepein (“moving toward”), reflecting the practice’s intention: moving toward wholeness.

Today, Holotropic Breathwork is used worldwide in both spiritual and personal-growth settings to explore the inner landscape, resolve emotional blocks, and expand awareness.

How Holotropic Breathwork Works

Holotropic Breathwork uses a specific pattern of faster, deeper breathing to gently shift awareness and facilitate access to inner experiences that are often outside our everyday consciousness. Practitioners believe that this state can allow unresolved emotions, symbolic imagery, or insights to arise organically—guided by one’s own innate inner wisdom.

While every session is unique, central principles of the practice include:

• Inner guidance: Participants are encouraged to trust their inner process rather than follow external directions.

• Non-ordinary states: Breathwork can evoke dreamlike, symbolic, or emotionally expressive states.

• Self-healing: The method assumes that the psyche knows how to move toward healing when conditions are supportive.
  
  

What a Session Typically Looks Like

Accelerated breathing

The breather uses faster, deeper, rhythmic breathing while lying comfortably on a mat with eyes closed.

Evocative music

Music plays a central role, progressing through activating rhythms, emotional “heart music,” and finally softer, meditative tones.

Length of session

Sessions often last 2 hours, allowing ample time for the experience to unfold naturally.

Integration

After the breathwork ends, participants typically:

• Create mandala artwork or other artwork  to express the experience

• Share reflections on the experience

What It May Feel Like

Experiences vary widely. Some people report:

• Emotional release or catharsis

• Insights about life patterns or personal history

• Deep relaxation or expanded awareness

• Sensations of energy or movement in the body

• Dreamlike imagery

Others simply experience the practice as an intense form of meditation.

Participants are encouraged to slow their breathing or pause if the sensations become overwhelming.

Potential Benefits

While scientific research remains limited, many people turn to Holotropic Breathwork for:

• Stress reduction or emotional release

• Greater self-awareness

• Personal or spiritual exploration

• A sense of clarity or renewed purpose

• Deepened connection to inner guidance

Holotropic Breathwork is best used alongside traditional therapy, rather than as a replacement for it.

Risks and Safety Considerations

Holotropic Breathwork can evoke strong physical and emotional responses. Rapid breathing alters carbon dioxide levels and may cause:

• Lightheadedness or dizziness

• Tingling or muscle tightness

• Strong emotions

• Changes in body sensation

Because of this, Holotropic Breathwork is not recommended for individuals with certain medical or psychiatric conditions, including:

• Cardiovascular disease or recent heart attack

• High blood pressure

• Glaucoma or retinal issues

• Recent surgery or significant physical injury

• Epilepsy or seizure history

• Severe psychiatric conditions or psychosis

• Pregnancy or breastfeeding

• History of aneurysm (personal or family)

Anyone considering breathwork should consult with a qualified healthcare provider beforehand.