Holotropic Breathwork #

Entering the Inner Landscape

🧘‍♂️ Teacher Recommended
This technique is best done in a group or with a trained facilitator. Solo practice is possible, but extra safety precautions and careful integration are essential.

Overview #

Holotropic Breathwork is a technique developed by psychiatrist Stanislav Grof and Christina Grof in the 1970s as a legal alternative to psychedelic therapy. It combines deep, rapid breathing, evocative music, and a safe, contained setting to induce non-ordinary states of consciousness.

Participants often report powerful emotional releases, vivid inner imagery, revisiting early life or perinatal experiences, and even mystical or transpersonal phenomena. The method is typically practiced in groups or with a trained facilitator — but solo variations are possible with proper safety measures.

It really is worth seeking out a proper group session for the full experience though.

Theory #

The method is rooted in Grof’s work with LSD psychotherapy and his theory of the perinatal matrices — psychological layers tied to birth, trauma, and transformation.

Breathing deeply and continuously without pause shifts the balance of oxygen and CO₂ in the body, altering brain activity and loosening the grip of the rational ego. Combined with music and focused intention, this can open the psyche to material stored in unconscious or symbolic layers.

Unlike many forms of breathwork, Holotropic Breathwork doesn’t focus on structure or count — it encourages intuitive exploration and surrender.

Research shows that participants often score highly on the Mystical Experience Questionnaire (MEQ-30), similar to scores reported in psychedelic research.¹

Step-by-Step Guide #

1. Materials Needed: #

• A quiet, safe space where you won’t be interrupted
• A playlist of evocative music (around 2–3 hours)
• A mattress, blanket, and eye covering
• Optional: a sitter or someone nearby to ensure safety
• A journal or art materials for post-session integration

2. Preparing the Environment: #

1. Set your intention (e.g., healing, exploration, release)
2. Lie down comfortably on your back with a blanket and eye mask
3. Start the playlist and begin breathing more deeply and rapidly than usual — with no pauses between inhale and exhale

3. The Breathwork Session: #

1. Let the music guide the emotional tone
2. Keep the breath flowing — if intensity builds, breathe through it
3. Allow movements, sounds, or emotional expression if they arise
4. If needed, return to the breath and music as anchor points
5. Continue for 60–120 minutes

4. Integration: #

• After the session, rest and hydrate
• Journal about your experience or create expressive artwork
• Reflect on any symbolic or emotional material that emerged

Expected Outcomes #

Risks & Considerations #

• Contraindications: Not advised for those with cardiovascular conditions, epilepsy, pregnancy, or severe mental illness
• Emotional Overload: Strong material may surface — plan for integration time
• Safety First: Solo practice should be done cautiously, ideally with a sitter nearby
• Set & Setting Matter: Treat this with the same care you would a psychedelic journey

Further Exploration #

• Read Grof’s Work: The Holotropic Mind, Psychology of the Future, and Realms of the Human Unconscious
• Try Paired or Group Sessions: The full method includes partner roles (breather + sitter)
• Use the MEQ-30: Track how altered your state becomes with repeated sessions
• Explore Art Integration: Mandala drawing or expressive painting post-session can reveal hidden layers

Call for Reports #

Have you practiced Holotropic Breathwork? What emerged?