How Holotropic Breathwork Impacts Mind and Body

When I first stepped into a holotropic breathwork session, I wasn’t looking for anything mystical. I was simply curious. I had heard stories of people accessing deep emotional insights and walking away with more clarity, peace, or direction. What I experienced, however, was far more physical and emotional than I anticipated. That day changed my understanding of breath completely.

Holotropic breathwork isn't just a breathing technique. It's an immersive journey through your own consciousness. A method that combines deep, intentional breathing with music and a safe space to help you access something deeper than your thoughts.

What Is Holotropic Breathwork?

At its core, holotropic breathwork is a therapeutic breathing practice developed by Stanislav and Christina Grof in the 1970s. It's designed to help people access non-ordinary states of consciousness without the use of substances. That might sound heavy, but in practice, it can be incredibly grounding.

During a session, you lie down, close your eyes, and begin a connected, deep breathing pattern. Music plays in the background, not as a soundtrack, but as a guide that rises and falls to support the experience. Trained facilitators are present to keep the space safe and supportive. The breath takes over. What happens next varies.

Some people cry. Some laugh. Some feel like they’re revisiting memories. Others feel pure sensation, heat, pressure, and release. There's no right outcome. The breath leads. You follow.

How It Affects the Body

From a physiological standpoint, holotropic breathwork increases oxygen intake while reducing carbon dioxide levels. This alters blood pH and affects how oxygen is delivered to tissues. These changes can create tingling, muscle tension, emotional release, or even visions.

It sounds intense because it is. But that intensity is what allows stored tension to surface. The physical shifts often reflect underlying emotional patterns, and finally getting a chance to move through them.

A client once told me it felt like her body was "finishing a conversation it started years ago." Her muscles shook. She cried. Then, deep quiet settled in. That’s not unusual.

What It Does to the Mind

Mentally, holotropic breathwork helps bypass the thinking mind. With enough breath and presence, your usual inner narrator gets quieter. In its place, you may experience memories, images, colors, or body sensations.

Some people feel a surge of insight. Others connect to parts of themselves they hadn’t acknowledged in years. There are moments of discomfort, too. But there’s also a raw honesty in what surfaces.

One study found that holotropic breathwork sessions led to lasting psychological benefits, including increased self-awareness and reduced anxiety. It’s not magic. It’s a breath meeting of body and mind in real time.

If you're curious about how breathwork supports different physical or emotional goals, I break down multiple practices in Top 5 Breathing Techniques for Different Goals—a blog that might help you find the right path for your current needs.

Is There a Better Alternative?

Holotropic breathwork is powerful, but not always accessible to everyone. That’s where The Language of Breath™ offers something unique.

At Jesse Coomer’s workshops, we teach something called The Listening Exercise. It’s a practice that induces a similarly altered state of consciousness without pushing the body into distress. Unlike holotropic, somatic, or Wim Hof-style breathing, the Listening Exercise keeps the nervous system in a parasympathetic state, which means you’re able to stay calm and grounded while exploring deep emotions.

In my experience, that’s where the magic happens. When you’re not overwhelmed, you can actually stay present with what’s surfacing—and integrate it fully.

A Note on Wim Hof Breathing

Wim Hof breathing has gained a lot of attention, but it’s essentially a branded version of Bhastrika Kumbhaka Pranayama—a yogic practice that’s been around for centuries. While effective for some, it can overstimulate the nervous system. That’s why we prefer approaches like The Listening Exercise that work with the body rather than against it.

If you’re interested in exploring more intentional, safe alternatives, A Practical Guide to Breathwork offers a grounded, science-backed introduction.

How to Prepare

If you’re curious to try holotropic breathwork, do it with a trained facilitator in a supportive environment. It’s deep work, not something to try casually.

Here’s how to prepare:

• Hydrate well in advance

• Eat light meals that day

• Wear comfortable, non-restrictive clothing

• Arrive early to set your intention

You may feel a lot. You may feel very little. Either way, the breath is doing its work.

Integration Matters

The session itself is only part of the process. What you do afterward is just as important.

Take time to rest. Journal. Talk to someone if you need to. At our workshops, we always include time for integration, group reflection, one-on-one check-ins, or a quiet space. That’s where meaning often starts to take shape.

You might notice subtle changes over the days that follow: more clarity, a calmer nervous system, deeper sleep. Pay attention to those shifts. Let them land.

You may also benefit from combining breath with cold exposure, a practice I explore in How Cold Exposure Builds Mental Resilience. Breath and cold are powerful allies.

Who Should Avoid It?

Holotropic breathwork is not for everyone. If you have a history of epilepsy, cardiovascular issues, severe mental health diagnoses, or are pregnant, consult with a medical professional first.

Always choose certified facilitators. This is not something to DIY at home, especially if you’re new to emotional processing. Safety is key.

My Own Journey

Holotropic breathwork wasn’t love at first breath for me. My first session was uncomfortable. I wanted to quit halfway through. But something told me to keep going. And I’m glad I did.

What I discovered wasn’t some mystical truth. It was the strength of my own body. The breath reminded me I had access to peace, power, and presence without needing to fix or force anything.

Over time, I’ve seen it help people get unstuck. I’ve seen it bring relief to grief, soften chronic stress, and reconnect people with joy they thought they lost. Still, I believe the Listening Exercise is a gentler, more sustainable way to get there.

The Language of Breath dives deeper into that approach and how it bridges the gap between science and self-exploration.

Final Thoughts

Holotropic breathwork can open powerful doorways. But it’s not the only way. If you’re looking for a practice that offers deep insights without overwhelming the system, the Listening Exercise might be a better fit.

Start slowly. Stay open. Trust your breath.

FAQs

Is holotropic breathwork safe for beginners?

Yes, with the right guidance. Always choose a trained facilitator and start with an introductory session.

How does the Listening Exercise compare to holotropic breathwork?

The Listening Exercise guides you into an altered state without overstimulating the nervous system. It offers emotional depth while keeping you in a calm, parasympathetic state.

What if I feel overwhelmed?

That’s common in breathwork. Stay with the breath and connect with your facilitator. Emotional intensity is part of the process, not a sign that anything is wrong.