Holotropic breathing practice. The correct technique of holotropic breathing and what it is. What effect can be obtained by regularly practicing this technique

Indian yoga and Asian varieties of gymnastics have long been practicing a certain breathing technique. It helps the body to develop physically. There is nothing supernatural in this. After all, the sages (and not only the ancient ones) know that breathing is an important act. Same as heartbeat. Our life is full. Not even like that. Oversaturated with business, events and meetings.

Stress and adverse influences lie in wait everywhere. We think you will agree with us that we do not even think about breathing. This is an instinctive and natural process that nature has endowed us with. Therefore, we do not pay attention to it at all. And, it turns out, in vain. It helps to get rid of many problems.

Holotropic breathing and how to breathe correctly (instruction for beginners). Experts always talk about this in class. We will just open the "veils of secrecy" a little.

• Highly important point is enough time to practice. On average, it takes about three hours. There are more. Because the process should end naturally.
• If this does not happen and the emotional and physical stress has not gone away, the specialist may offer the holonaut to work with the body.
• The breathing process itself takes place only through the mouth.
• It is rhythmic.
• Inhale deeply, exhale relaxed.
• Breathing should not be interrupted and performed cyclically.
• "Breathes" the upper part of the chest.
• The holonaut must focus on correct breathing and sensations. Discard all images and thoughts immediately. They are not important.
• During the lesson, the eyes should be closed. If you open them, a lot of energy will be spent.
• The breathing process must be accompanied by immobility. When you need to relax, you can move.
• If a holonaut begins discomfort, you need to choose any image that gets rid of them. For example, exhale the negative and fill with pure energy. So you "kill" two birds with one stone. Accelerate stress relief and do not disturb breathing.

The more relaxed you are, the more effective the result will be.

• If there is an urgent need to get out of a trance, you should switch to "dog breathing". This will not replace relaxation, but will stop the processes occurring in the body without consequences for the holonaut.
• When you begin the relaxation process, do deep breaths and exhale through your nose.
• The whole session should end with relaxation. It should take at least 30 minutes in time.

You may also like:

Holotropic breathing - how to remove blocks and clamps
Holotropic breathing - harm and benefit to the body
Holotropic breathing for weight loss - a technique at home
How to conduct a holotropic breathing session yourself

Holotropic Breathwork is a psychotherapeutic method, the purpose of which is to restore the integrity of the conscious and unconscious. The name of the technique comes from two Greek words, which in translation into Russian mean "integrity" and "leading". By the way, for some practitioners it has become a way of self-knowledge and self-cultivation. Liberation from negative experience from the past gives the release of a lot of strength and energy that was spent on restraining emotions and fighting pain.

The author and developer of the holotropic breathing technique is Stanislav Grof. In the 80s, he and his wife introduced in America a new and scientifically based practice of transitioning into a trance state of consciousness. Soon official medicine The United States recognized it and put it into use. And in Russia, Grof's development was recognized twenty years later. The Ministry of Health included it in the list of 28 registered methods of psychotherapy.

The technique of holotropic gas exchange is similar to elements of health-improving hatha yoga and qigong, as well as to the methods of Norbekov and Strelnikova. Today, along with them, vayveyshn, rebirthing and bobak are popular among the people.

Holotropic breathing is a group practice that is accompanied by specially selected music, which allows you to tune in to continuous rhythmic deep breathing. Due to it, the amount of carbon dioxide in the human body decreases and a safe transition to an altered state of consciousness occurs. Trance makes it possible to reveal life experience that is stored not in consciousness, but in the subconscious. Most often, painful experiences are hidden there and psychological trauma that affect human life. Awareness and elaboration of these hidden problems change both a person and his life.

Technology features

As a psychotherapeutic technique, holotropic practice has several features:

• In the course of practice, the opening of psychological trauma occurs in groups that are formed by memories of similar cases. For example, several similar situations where some kind of fear was experienced. As a result, not a single case is worked out at the session, but a whole chain of similar ones. Since the therapy is carried out on several injuries, this gives a result that is visible faster.
• “The inner wisdom of the body,” this is how Stanislav Grof called this feature. This natural ability lies in the fact that the choice of groups of psychological traumas for processing is controlled by the psyche of the practitioner. As a rule, this is relevant at this stage of life, but a painful experience from the past.
• What is uniquely different from other psychotherapeutic practices is the ability to identify trauma from within. early age and even those that were received in the womb.

Holotropic Breathwork allows you to work with large groups similar traumas, including those that appeared in early childhood and before birth, while the choice of the direction of work is carried out by the psyche of the practitioner.

Benefits of Holotropic Breathwork

The technique allows you to effectively solve some of the problems that are relevant to most people, for example:

• Allows you to realize the nature of tensions in the body and get rid of them;
• Helps in the treatment of psychosomatic diseases;
• Alleviates the effects of stress;
• Relieves depression, apathy and anxiety;
• Helps fight bad habits;
• Helps to survive life crises.

As far as psychosomatic illnesses are concerned, psychotherapy and medicine work better together than separately.

This technique makes it possible to make life much easier at home and return feelings of joy and fullness to it, to reveal pent-up talents and aspirations.

Contraindications

Holotropic breathing has contraindications, according to which, due to a state of health or mentality, it cannot be practiced:

Determine which yoga is right for you?

Choose your target

[("title":"\u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\u0441 u0438\u0435 \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u044f \u0439\u043e\u0433\u0438","points":"2"),("title":" \u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0434\u043b\u044f \u043e\u043f\u044b\u0442 \u043d\u044b\u0445 \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u043e\u0432","points":"0"),("title":"\u0412\u0430\u043c \u043f\ u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0441\u0438\u0432\u043d\u044b\u0435 \u043d\u0430\u043f\u0440\u0430\ u0432\u043b\u0435\u043d\u0438\u044f","points":"2")]

[("title":"\u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\u0441 u0438\u0435 \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u044f \u0439\u043e\u0433\u0438","points":"2"),("title":" \u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0434\u043b\u044f \u043e\u043f\u044b\u0442 \u043d\u044b\u0445 \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u043e\u0432","points":"1"),("title":"\u0412\u0430\u043c \u043f\ u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0441\u0438\u0432\u043d\u044b\u0435 \u043d\u0430\u043f\u0440\u0430\ u0432\u043b\u0435\u043d\u0438\u044f","points":"0")]

Continue >>

What is your physical form?



[("title":"\u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\u0441 u0438\u0435 \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u044f \u0439\u043e\u0433\u0438","points":"2"),("title":" \u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0434\u043b\u044f \u043e\u043f\u044b\u0442 \u043d\u044b\u0445 \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u043e\u0432","points":"0"),("title":"\u0412\u0430\u043c \u043f\ u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0441\u0438\u0432\u043d\u044b\u0435 \u043d\u0430\u043f\u0440\u0430\ u0432\u043b\u0435\u043d\u0438\u044f","points":"1")]

[("title":"\u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\u0441 u0438\u0435 \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u044f \u0439\u043e\u0433\u0438","points":"2"),("title":" \u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0434\u043b\u044f \u043e\u043f\u044b\u0442 \u043d\u044b\u0445 \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u043e\u0432","points":"1"),("title":"\u0412\u0430\u043c \u043f\ u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0441\u0438\u0432\u043d\u044b\u0435 \u043d\u0430\u043f\u0440\u0430\ u0432\u043b\u0435\u043d\u0438\u044f","points":"0")]

Continue >>

What pace do you like?



[("title":"\u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\u0441 u0438\u0435 \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u044f \u0439\u043e\u0433\u0438","points":"0"),("title":" \u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0434\u043b\u044f \u043e\u043f\u044b\u0442 \u043d\u044b\u0445 \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u043e\u0432","points":"2"),("title":"\u0412\u0430\u043c \u043f\ u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0441\u0438\u0432\u043d\u044b\u0435 \u043d\u0430\u043f\u0440\u0430\ u0432\u043b\u0435\u043d\u0438\u044f","points":"1")]

[("title":"\u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\u0441 u0438\u0435 \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u044f \u0439\u043e\u0433\u0438","points":"1"),("title":" \u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0434\u043b\u044f \u043e\u043f\u044b\u0442 \u043d\u044b\u0445 \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u043e\u0432","points":"2"),("title":"\u0412\u0430\u043c \u043f\ u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0441\u0438\u0432\u043d\u044b\u0435 \u043d\u0430\u043f\u0440\u0430\ u0432\u043b\u0435\u043d\u0438\u044f","points":"0")]

Continue >>

Do you have diseases of the musculoskeletal system?



[("title":"\u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\u0441 u0438\u0435 \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u044f \u0439\u043e\u0433\u0438","points":"0"),("title":" \u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0434\u043b\u044f \u043e\u043f\u044b\u0442 \u043d\u044b\u0445 \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u043e\u0432","points":"1"),("title":"\u0412\u0430\u043c \u043f\ u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0441\u0438\u0432\u043d\u044b\u0435 \u043d\u0430\u043f\u0440\u0430\ u0432\u043b\u0435\u043d\u0438\u044f","points":"2")]

[("title":"\u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\u0441 u0438\u0435 \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u044f \u0439\u043e\u0433\u0438","points":"2"),("title":" \u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0434\u043b\u044f \u043e\u043f\u044b\u0442 \u043d\u044b\u0445 \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u043e\u0432","points":"1"),("title":"\u0412\u0430\u043c \u043f\ u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0441\u0438\u0432\u043d\u044b\u0435 \u043d\u0430\u043f\u0440\u0430\ u0432\u043b\u0435\u043d\u0438\u044f","points":"0")]

Continue >>

Where do you like to work out?



[("title":"\u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\u0441 u0438\u0435 \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u044f \u0439\u043e\u0433\u0438","points":"2"),("title":" \u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0434\u043b\u044f \u043e\u043f\u044b\u0442 \u043d\u044b\u0445 \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u043e\u0432","points":"1"),("title":"\u0412\u0430\u043c \u043f\ u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0441\u0438\u0432\u043d\u044b\u0435 \u043d\u0430\u043f\u0440\u0430\ u0432\u043b\u0435\u043d\u0438\u044f","points":"0")]

[("title":"\u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\u0441 u0438\u0435 \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u044f \u0439\u043e\u0433\u0438","points":"0"),("title":" \u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0434\u043b\u044f \u043e\u043f\u044b\u0442 \u043d\u044b\u0445 \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u043e\u0432","points":"1"),("title":"\u0412\u0430\u043c \u043f\ u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0441\u0438\u0432\u043d\u044b\u0435 \u043d\u0430\u043f\u0440\u0430\ u0432\u043b\u0435\u043d\u0438\u044f","points":"2")]

Continue >>

Do you like to meditate?



[("title":"\u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\u0441 u0438\u0435 \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u044f \u0439\u043e\u0433\u0438","points":"1"),("title":" \u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0434\u043b\u044f \u043e\u043f\u044b\u0442 \u043d\u044b\u0445 \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u043e\u0432","points":"2"),("title":"\u0412\u0430\u043c \u043f\ u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0441\u0438\u0432\u043d\u044b\u0435 \u043d\u0430\u043f\u0440\u0430\ u0432\u043b\u0435\u043d\u0438\u044f","points":"0")]

[("title":"\u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\u0441 u0438\u0435 \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u044f \u0439\u043e\u0433\u0438","points":"1"),("title":" \u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0434\u043b\u044f \u043e\u043f\u044b\u0442 \u043d\u044b\u0445 \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u043e\u0432","points":"0"),("title":"\u0412\u0430\u043c \u043f\ u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0441\u0438\u0432\u043d\u044b\u0435 \u043d\u0430\u043f\u0440\u0430\ u0432\u043b\u0435\u043d\u0438\u044f","points":"2")]

Continue >>

Do you have experience with yoga?



[("title":"\u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\u0441 u0438\u0435 \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u044f \u0439\u043e\u0433\u0438","points":"0"),("title":" \u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0434\u043b\u044f \u043e\u043f\u044b\u0442 \u043d\u044b\u0445 \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u043e\u0432","points":"1"),("title":"\u0412\u0430\u043c \u043f\ u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0441\u0438\u0432\u043d\u044b\u0435 \u043d\u0430\u043f\u0440\u0430\ u0432\u043b\u0435\u043d\u0438\u044f","points":"2")]

[("title":"\u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\u0441 u0438\u0435 \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u044f \u0439\u043e\u0433\u0438","points":"2"),("title":" \u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0434\u043b\u044f \u043e\u043f\u044b\u0442 \u043d\u044b\u0445 \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u043e\u0432","points":"1"),("title":"\u0412\u0430\u043c \u043f\ u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0441\u0438\u0432\u043d\u044b\u0435 \u043d\u0430\u043f\u0440\u0430\ u0432\u043b\u0435\u043d\u0438\u044f","points":"0")]

Continue >>

Do you have health problems?



[("title":"\u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\u0441 u0438\u0435 \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u044f \u0439\u043e\u0433\u0438","points":"2"),("title":" \u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0434\u043b\u044f \u043e\u043f\u044b\u0442 \u043d\u044b\u0445 \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u043e\u0432","points":"1"),("title":"\u0412\u0430\u043c \u043f\ u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0441\u0438\u0432\u043d\u044b\u0435 \u043d\u0430\u043f\u0440\u0430\ u0432\u043b\u0435\u043d\u0438\u044f","points":"0")]

[("title":"\u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\u0441 u0438\u0435 \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u044f \u0439\u043e\u0433\u0438","points":"2"),("title":" \u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0434\u043b\u044f \u043e\u043f\u044b\u0442 \u043d\u044b\u0445 \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u043e\u0432","points":"1"),("title":"\u0412\u0430\u043c \u043f\ u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0441\u0438\u0432\u043d\u044b\u0435 \u043d\u0430\u043f\u0440\u0430\ u0432\u043b\u0435\u043d\u0438\u044f","points":"0")]

[("title":"\u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\u0441 u0438\u0435 \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u044f \u0439\u043e\u0433\u0438","points":"0"),("title":" \u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0434\u043b\u044f \u043e\u043f\u044b\u0442 \u043d\u044b\u0445 \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u043e\u0432","points":"1"),("title":"\u0412\u0430\u043c \u043f\ u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0441\u0438\u0432\u043d\u044b\u0435 \u043d\u0430\u043f\u0440\u0430\ u0432\u043b\u0435\u043d\u0438\u044f","points":"2")]

[("title":"\u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\u0441 u0438\u0435 \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u044f \u0439\u043e\u0433\u0438","points":"2"),("title":" \u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0434\u043b\u044f \u043e\u043f\u044b\u0442 \u043d\u044b\u0445 \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u043e\u0432","points":"1"),("title":"\u0412\u0430\u043c \u043f\ u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0441\u0438\u0432\u043d\u044b\u0435 \u043d\u0430\u043f\u0440\u0430\ u0432\u043b\u0435\u043d\u0438\u044f","points":"0")]

Continue >>

You will suit the classical directions of yoga



Hatha yoga

Will help you:

Suitable for you:

Ashtanga yoga

Iyengar Yoga

Try also:

Kundalini yoga
Will help you:
Suitable for you:

yoga nidra
Will help you:

Bikram yoga

aerial yoga

Facebook Twitter Google+ VK

Determine which yoga is right for you?

Techniques for experienced practitioners are suitable for you



Kundalini yoga- direction of yoga with an emphasis on breathing exercises and meditation. Lessons involve both static and dynamic work with the body, medium intensity physical activity and many meditation practices. Get ready for hard work and regular practice: most kriyas and meditations need to be done for 40 days on a daily basis. Such classes will be of interest to those who have already taken their first steps in yoga and like to meditate.

Will help you: strengthen the muscles of the body, relax, cheer up, relieve stress, lose weight.

Suitable for you: kundalini yoga video lessons with Alexey Merkulov, kundalini yoga classes with Alexey Vladovsky.

yoga nidra- practice of deep relaxation, yogic sleep. It is a long meditation in the pose of a corpse under the guidance of an instructor. It has no medical contraindications and is also suitable for beginners.
Will help you: relax, relieve stress, get acquainted with yoga.

Bikram yoga- This is a set of 28 exercises that are performed by students in a room heated to 38 degrees. Thanks to the constant maintenance high temperature, sweating increases, toxins are removed from the body faster, and muscles become more flexible. This style of yoga focuses only on the fitness component and leaves spiritual practices aside.

Try also:

aerial yoga- Aerial yoga, or, as it is also called, “yoga on hammocks”, is one of the most modern trends yoga, which allows you to perform asanas in the air. Aerial yoga is held in a specially equipped room, in which small hammocks are suspended from the ceiling. It is in them that asanas are performed. Such yoga makes it possible to quickly master some complex asanas, and also promises good physical activity, develops flexibility and strength.

Hatha yoga- one of the most common types of practice, many author's directions of yoga are based on it. Suitable for both beginners and experienced practitioners. Hatha yoga lessons help you master basic asanas and simple meditations. Usually classes are held at a leisurely pace and involve a predominantly static load.

Will help you: get acquainted with yoga, lose weight, strengthen muscles, relieve stress, cheer up.

Suitable for you: hatha yoga video lessons, pair yoga classes.

Ashtanga yoga- Ashtanga, which means "the eight-step path to ultimate goal”, is one of the difficult styles of yoga. This direction combines different practices and represents an endless stream in which one exercise smoothly flows into another. Each asana should be held for several breaths. Ashtanga yoga will require strength and endurance from its adherents.

Iyengar Yoga- This direction of yoga is named after its founder, who created a whole health complex designed for students of any age and level of training. It was Iyengar yoga that first allowed the use of auxiliary devices (rollers, belts) in the classroom, which made it easier for beginners to perform many asanas. The purpose of this style of yoga is to promote health. Much attention is paid to correct execution asanas, which are considered the basis for mental and physical recovery.

aerial yoga- Aerial yoga, or, as it is also called, “yoga on hammocks”, is one of the most modern areas of yoga, which allows you to perform asanas in the air. Aerial yoga is held in a specially equipped room, in which small hammocks are suspended from the ceiling. It is in them that asanas are performed. Such yoga makes it possible to quickly master some complex asanas, and also promises good physical activity, develops flexibility and strength.

yoga nidra- practice of deep relaxation, yogic sleep. It is a long meditation in the pose of a corpse under the guidance of an instructor. It has no medical contraindications and is also suitable for beginners.

Will help you: relax, relieve stress, get acquainted with yoga.

Try also:

Kundalini yoga- direction of yoga with an emphasis on breathing exercises and meditation. The lessons involve both static and dynamic body work, moderate physical activity and many meditation practices. Get ready for hard work and regular practice: most kriyas and meditations need to be done for 40 days on a daily basis. Such classes will be of interest to those who have already taken their first steps in yoga and like to meditate.

Will help you: strengthen the muscles of the body, relax, cheer up, relieve stress, lose weight.

Suitable for you: kundalini yoga video lessons with Alexey Merkulov, kundalini yoga classes with Alexey Vladovsky.

Hatha yoga- one of the most common types of practice, many author's directions of yoga are based on it. Suitable for both beginners and experienced practitioners. Hatha yoga lessons help you master basic asanas and simple meditations. Usually classes are held at a leisurely pace and involve a predominantly static load.

Will help you: get acquainted with yoga, lose weight, strengthen muscles, relieve stress, cheer up.

Suitable for you: hatha yoga video lessons, pair yoga classes.

Ashtanga yoga- Ashtanga, which in translation means "the eight-step path to the final goal", is one of the most difficult styles of yoga. This direction combines different practices and represents an endless stream in which one exercise smoothly flows into another. Each asana should be held for several breaths. Ashtanga yoga will require strength and endurance from its adherents.

Iyengar Yoga- This direction of yoga is named after its founder, who created a whole health complex designed for students of any age and level of training. It was Iyengar yoga that first allowed the use of auxiliary devices (rollers, belts) in the classroom, which made it easier for beginners to perform many asanas. The purpose of this style of yoga is to promote health. Much attention is also paid to the correct performance of asanas, which are considered the basis for mental and physical recovery.

Facebook Twitter Google+ VK

PLAY AGAIN!

• Cardiovascular diseases;
• Glaucoma;
• severe form of asthma;
• Postoperative period;
• Pregnancy;
• Serious mental disorders;
• Physical injury.

If there are doubts about the admissibility of participation in holotropic sessions or contraindications, then it is worth discussing this issue with the instructor before starting practice at home.

Independent practice

The biggest misconception that exists among the people is that they can be dealt with on their own. It is impossible to predict which group of injuries the subconscious will choose in the process of breathing techniques. In some cases, after holotropic practice at home alone, one can become depressed or earn a complication of a psychosomatic illness. This therapy involves the presence of an instructor-psychotherapist or assistant.

Session Format

Trainings are held in groups under the guidance of experienced instructors and psychotherapists. For work, participants are divided into pairs for mutual assistance. This division allows one to practice breathing techniques and work through emerging injuries, while the other observes and helps him. This partner is called a sitter.

Group classes are always held in the general dynamics. This allows you to tune in to productive work and get the result at the end. At the same time, they provide for a general discussion of emerging issues. For some people, such communication causes discomfort and, as a result, less efficient work and result.

A person can accumulate a lot of painful experience during his life, so work with him takes a long time.

For tangible relief, one session is enough for someone, for another, more is required. Usually, people who take care of themselves and want to be happy, free from psychological stress, periodically participate in trainings again.

To enter an altered state of consciousness, the practitioner needs to lie on the floor and breathe deeply and frequently through the mouth. Immersion in a trance occurs within the first 20 minutes. All the rest of the time, the practitioner experiences bodily sensations (tensions, pain, spasms), emotions and feelings, which, after leaving the altered state of consciousness, are recognized and worked out with the psychotherapist.

Music is used to create a suitable environment and mood for working at home. Special compositions are compiled according to the following principle:

• 1-8th minute - setting the breath to light stimulating music;
• 8-20th minute - sounds that stimulate proper breathing;
• 20-40th minute - ethnic music drum rhythms;
• 40-80th minute - breakthrough dramatic music, the climax of the session;
• 80-95th minute - pleasant soulful music;
• the rest of the time, intense creative music plays.

Sessions are held over several days, for example, three or four, in each of which the practice takes from one and a half to three hours. After coming out of the trance, participants depict the experience in mandalas. It is discussed and the drawings are shown to other practitioners, but they are not interpreted.

Holotropic Breathwork- the most effective of the three breathing techniques used in modern psychology and psychotherapy (the “big four” - holotropic breathing, waving, rebirthing, free breathing).

Holotropic Breathwork was developed in the 1970s by Stanislav Grof, an American psychologist born in Czechoslovakia, and his wife Kristina, as a legal alternative to psychedelic therapy.

Stanislav Grof, MD, is a physician and scientist who has spent over forty years researching non-ordinary states of consciousness and spiritual growth. He was born in Prague on July 1, 1931. In 1956 he received a medical degree from the Medical School of Charles University in Prague and a doctorate from the Czechoslovak Academy of Sciences. From 1956 to 1967 S. Grof was a practicing psychiatrist-clinician. During the same period, he actively studied the basics of psychoanalysis and took part in innovative research projects. In 1959, he was awarded the Küfner Prize, a national Czechoslovak award given annually for the most outstanding contribution to the field of psychiatry. Since 1961, he has led research into the use of LSD and other psychedelics in the treatment of mental disorders. In 1967, as a Fellow of the Psychiatric Research Encouragement Foundation (USA), he received the opportunity to complete a two-year fellowship at Johns Hopkins University. Then he continued his research activities at the Maryland Center for Psychiatric Research. From 1973 to 1987 S. Grof lives and works at the Esalen Institute (Big Sur, California, USA). During this period, together with his wife Christina, he develops the technique of holotropic breathing - a unique method of psychotherapy, self-knowledge and personal growth. Stanislav Grof is one of the founders of the International Transpersonal Association (ITA), for a long time was its president. He has also acted as an organizer and coordinator of international conferences in the USA, India, Australia, Czechoslovakia and Brazil. Currently, S. Grof is a professor in the Department of Psychology at the California Institute for Integral Studies, where he teaches in two departments: psychology and intercultural studies. In addition, he conducts training seminars for professionals. Grof Transpersonal Training("Grof's Transpersonal Trainings"), and also gives lectures and seminars around the world. Stanislav Grof is the author and co-author of more than one hundred articles and sixteen books. His texts invariably attract the attention of both professionals and all those who are interested in self-exploration and spiritual growth. Stanislav Grof's books and articles have been translated into twelve languages, including German, Italian, Spanish, Portuguese, Dutch, Swedish, Danish, Russian, Czech, Polish, Chinese and Japanese. Stanislav Grof began his medical career as a classical psychoanalyst who believed that psychedelic drugs used in psychiatry under controlled conditions could greatly speed up the process of psychoanalysis. However, the unprecedented richness and range of experiences during LSD psychotherapy sessions soon convinced him of the theoretical limitations of the Freudian model of the mind and the underlying mechanistic worldview. The new cartography of the psyche that emerged as a result of these studies consists of three areas: 1) the (Freudian) personal and biographical unconscious; 2) the transpersonal unconscious (which also includes Jung's narrower ideas of the archetypal or collective unconscious); 3) the perinatal unconscious, which is a bridge between the personal and transpersonal unconscious and filled with symbolism and concrete experiences of death and rebirth. This area of ​​the unconscious carries the greatest transformative potential. In their recent works Stanislav Grof constantly emphasizes that the perinatal is not limited to intrauterine life and the process of childbirth, but forms a more all-encompassing structure of psycho-spiritual transformation, valid for all stages of the development of consciousness. huge clinical experience Grof himself and his students, as well as the recorded experience of the world's spiritual traditions, indicates that regression to the perinatal level is often a necessary condition for access to the transpersonal. Grof himself assisted in about four thousand sessions of psychedelic psychotherapy, and tens of thousands of people in all countries of the world and of all nationalities have passed through his seminars on holotropic breathing.

The history of the creation of holotropic breathwork is amazing. Even before the prohibition in the United States (and then throughout the world) of psychoactive substances, it was noticed that at the end of a psychotherapeutic psychedelic session, if the problem was not worked out to the end, patients began to breathe intensively in order to continue to remain in an altered state of consciousness and finalize that psychological material that has risen from the unconscious.

After the ban on the use of psychotomimetics for psychotherapeutic purposes, Stanislav and Christina Grof began to use intensive breathing in their work. At first, a group of patients breathed heavily, and S. Grof was an instructor leading the process and helped the participants. But one "beautiful" day, he pulled his back and could not help breathing. Then he had the idea to split the group into pairs and conduct not one, but two breathing sessions: during the first session, one person breathes (holonaut), and the second one helps him (sitter, nurse, assistant), during the second they change places. The result exceeded all expectations. The experiences of the participants in the process turned out to be much more intense, and the psychotherapeutic effect of the sessions was stronger.

Holotropic breathing was officially authorized and registered by the Ministry of Health of the Russian Federation in 1993 as one of the 28 methods of psychotherapy.

Basic concepts of holotropic breathwork

Theoretical basis of holotropic breathing - transpersonal psychology. The main elements of holotropic breathing are:

• deeper and faster connected breathing than normal
• motivating music
• assisting the holonaut in releasing energy through specific techniques of working with the body

These elements are complemented creative expression personalities such as mandala drawing, free dancing, clay modeling, therapeutic sandbox play.

The best thing about holotropic breathing is probably in the book Frantic Search for Self by Stanislav and Christina Grof:

In the mid-seventies, Stanislav and Christina Grof developed a method of deep experiential self-exploration and therapy, which we now call holotropic breathwork, and began to systematically use it in seminars.

Holotropic Breathwork combines such means as accelerated breathing, music and specially selected sounds, as well as certain types of body work, is capable of generating the full range of experiences that are usually observed during psychedelic sessions. In Holotropic Breathwork, these experiences tend to be milder and the person is more able to control them, but they are essentially the same in content as those that occur during psychedelic sessions, although they are obtained without the help of any no matter the chemicals. The main catalyst here is not a powerful and mysterious psychoactive substance, but the most natural and fundamental physiological process, which you can only imagine - breathing.

Theoretical Provisions
Stanislav and Christina Grof

Broad understanding human psyche, which includes biographical, perinatal and transpersonal areas. Phenomena belonging to all these areas are considered as natural and normal components of the psychological process, they are accepted and supported as a whole.
Understanding that non-ordinary states of consciousness caused by holotropic breathing, as well as similar states that occur spontaneously, mobilize the internal healing forces of the psyche and body.
As this process unfolds, the "inner healer" manifests therapeutic wisdom that transcends knowledge that can be derived from the cognitive understanding of the individual practitioner or any particular school of psychotherapy or bodywork.

Practical Approach

Main elements Holotropic Breathwork are: deeper and faster breathing, stimulating music, and helping to release energy through specific bodywork techniques. This is complemented by creative self-expression such as mandala drawing and discussion of the experience. Holotropic Breathwork can be carried out both one-on-one and in a group situation, where participants change places: either in the role of breathing (holonauts), or in the role of sitting (sitters).
Before the first experience Holotropic Breathwork participants receive in-depth theoretical training, including the main types of phenomena that occur in sessions of holotropic breathwork (biographical, perinatal and transpersonal), as well as technical instructions for both breathers and seated. In addition, physical and emotional contraindications are discussed, and if they concern any of the participants, these people receive recommendations from specialists.
Holotropic Breathwork is more frequent and deep than usual; as a rule, no other specific instructions are given before or during the session, such as the speed, mode, or nature of breathing, for example. Experience is entirely internal and for the most part non-verbal with minimal interference during active breathing. Exceptions are throat spasms, problems with loss of self-control, severe pain or fear that prevents the session from continuing, and a direct request from the breather for help.
Music (or other forms of acoustic stimulation - drums, tambourines, natural sounds etc.) is an integral part of the process Holotropic Breathwork. As a rule, the choice of music supports characteristic stages that reflect the most common features unfolding of the holotropic experience: in the beginning it is motivating and stimulating, then it becomes more and more dramatic and dynamic, and then it expresses a breakthrough. After the climax, the music gradually becomes more and more calm and at the end - peaceful, flowing, meditative. Since the development of the process described above is statistically average, it should be changed if the dynamics of the group energy proceeds differently.
Sitters during the session Holotropic Breathwork must be responsible and unobtrusive, concerned about effective breathing, the safety of the environment, respecting the natural unfolding of the experience and providing assistance in all necessary situations (physical support, help if you need to go to the toilet, provide a tissue or a glass of water, etc.) For sitters it is important to remain concentrated, accepting the full range of possible emotions and behavior of the breather. Holotropic Breathwork does not use any type of intervention that comes from intellectual analysis or is based on a priori theoretical constructs.
It is very important to have enough time for the session. It usually takes two to three hours. During this time, the process, as a rule, comes to its natural conclusion, however, in exceptional cases it can go on for several hours. At the end of the session Holotropic Breathwork the facilitator offers work with the body, in the case when all emotional and physical stress activated during the session. The main principle of this work is to understand what is happening with the breather and create a situation that will increase existing symptoms. While energy and awareness are being held in the area of ​​tension and discomfort, the individual should be encouraged to fully express himself, whatever form it may take. This bodywork is an essential part of the holotropic approach and plays an important role in the completion and integration of experiences.
Facilitators Holotropic Breathwork must be aware that when they use a method that induces non-ordinary states of consciousness in the client, there is the possibility of unusually intense projections, including regressive thirst for nourishment, sexual contact or spiritual connection. These projections are often focused on the facilitator. In these cases, the facilitator should be sensitive to imbalances in the client's roles and take care to help clients who experience such experiences. Facilitators agree to practice holotropic breathing ethically.
Group discussion takes place on the same day after the break. During the discussion, the facilitator does not give any interpretations of the material based on any theoretical systems, including the system Holotropic Breathwork. It is better to ask the holonaut to continue working through and clarifying his experiences, returning to his insights received in the session. During the discussion, mythological and anthropological references in line with Jungian psychology can be useful, and mandalas can also be useful. On occasion, references to the personal experiences of the presenters or other people are possible.
There are many approaches that complement holotropic breathing. However, whatever you use, be clear that it is not part of the Holotropic Breathwork. And if the practice of conducting a breathing session differs significantly from what is described above, for such practice no need use the name " holotropic breathing". We ask replace it with another term not related to our names.(

SITER AND HOLONAUT REMINDERS

Memo sitter (sitting)

Make a contract with the breather, discuss his wishes and preferences.

Minimize talking while breathing, as this can interfere with the breathers being in their process.

Focus on the breather with all your attention, sitting next to his head, and do not be distracted by what is happening in the hall. Don't delve into your own process. Breathers need the undivided presence and attention of those sitting and can be very sensitive to the lack of this attention.

Stay with the breather in the same space of experience, attend to this space, but do not invade it. If the breather is calm, it is easier for you to feel it while remaining equally calm. If the breather is active, sometimes his condition is better felt, with a slight movement in the same rhythm.

Guard the space of experience of the breather. Protect your ward from the activity of other breathers or any other interfering and risky activities that occur.

Resist the temptation to apply your knowledge from the experience of various spiritual traditions to help the breathers. Examples of such help would be "clearing the aura" or the use of crystals.

Don't leave the breathers alone. If you need to go to the toilet, call one of the presenters for this time.

Be aware of any weak spot on the breather's body and inform the facilitator, if they are working with your breather, of such areas.

Help the breather if he asks for something. If the breather needs to go to the toilet, walk him to the toilet door and back. Help him dry off with a towel, bring a glass of water. Be ready to provide any support.

If you have questions about what is happening, raise your hand to call the facilitator.

Make sure your breather is checked by the leader before leaving the room after the process is over.

Ask to leave food for you and the breather if he is still in the process by the time lunch (dinner) starts.

Tidy up your seat in the breathing room after guiding the breather into the mandala drawing room.

Memo holonaut (breathing)

Come to the hall in advance so that you can prepare the place without haste, concentrate and calm down. The time indicated in the schedule is the time of the beginning of the breath itself.

Wear comfortable, loose clothing and remove anything that is constricting or likely to injure you (belts, bras, jewelry, etc.). If you are wearing contact lenses, also remove them before the session.

If you're breathing today, eat very lightly or don't eat at all. In this case, breathing is easier.

Visit the toilet before the session. If you want to go to the toilet while you're breathing, don't be shy. Better to do this than be distracted by a full bladder.

If you have doubts about choosing a partner, ask yourself if this is the best option in this situation, do you feel safe with this person?

Do not leave the room in the middle of a session. Make an internal commitment to attend the entire workshop (including all breathing sessions and group process discussions) in order to have a holistic, unfragmented experience and support each other.

Breathe more deeply and often for an hour. Breathing is the most important catalyst for non-ordinary states of consciousness. Keep your eyes closed to focus on inner experiences.

Remain in the supine position - the open position. The desire to lean on one's hands, sit down or stand up can be a way of controlling the experience or a way of escaping from it. If you have completed it, try to return to the starting position as soon as you are ready for it.

Sign a contract with a partner that includes the following items:

How to remind you to breathe;

What kind of physical contact is most acceptable for you;

What kind of support do you need from a partner;

What are the features of your manifestation in the session;

Agree on non-verbal communication cues:

How will you tell your partner to stop reminding you to breathe if the reminder interferes with your experience;

How do you tell your partner that you want something.

Avoid talking, respect the experiences of other participants. Conversations bring people out of an unusual state, because they are associated with ordinary consciousness.

Remain silent while drawing mandalas and (preferably) throughout the day. It helps to be in a meditative mood.

Ask for help if you feel severe blockages, pain, or tension in your body and continuing to breathe does not provide relief. This can be done at any time during the session.

Know that you are always in control. If you want to stop working with you, say the word "STOP" and any treatment will stop immediately.

If you find yourself too caught up in your thoughts, bring your attention to your body and focus on your breath or music. If you find yourself analyzing music, allow its vibrations to enter your body and focus on your breath.

If you have a strong emotion (e.g. anger, annoyance, etc.) and it seems to be caused by events in the audience (e.g. you don't like music or something), shift your attention to yourself and to the sensations in your body. Rather than being distracted by the outside and engaging in endless emotional projections, it is better to get in touch with the energies you are experiencing, express them, and release them.

Do not program experiences, let what arises be a spontaneous act, unexpected for yourself - a free dance of body, energy and thought.

Be the perfect actor: being completely in the role, in the experience, at the same time be above every role, beyond all experience.

You decide when to end your breath. As a rule, the session comes to its natural end within 1.5-2.5 hours. The music continues until everyone is done, so there is no need to wait for it to finish.

You should not start a new session at the end of a session. The job at this point is not to discover all the new problems, but to complete any material that comes up and needs to be integrated.

Before you leave the hall, call the host to check if everything is in order. This test is necessary to see if the breathers need further work and feel the complete completion of the experience.

Try drawing a mandala even if you think you can't draw. The point here is not in the quality of the drawing itself, but in the ability to use drawing as a means of integration and self-understanding.

You are free to talk about your experience only what you see fit. As you do this, don't analyze, but abide in the energies of the process itself. Refrain from analyzing and evaluating someone else's experience or mandala.

Sleep is a continuation of the integration of manifest experiences. Be attentive to his messages. In the following days, find time for drawing, contemplation, journaling, and dream work.

Generalized material on Holotropic Breathwork

History of the development of holotropic breathwork

• Sensory barrier
• Individual unconscious
• Region of birth
• Transpersonal level

How does a Holotropic Breathwork session work?

• Deep and rapid breathing (holotropic breathing)
• uplifting music
• Specific bodywork techniques to help the holonaut release energy

Often, psychotherapeutic methods of healing the human soul are on the verge between earthly and universal realities. The breathing process itself has almost magical power: without enrichment of the body with oxygen, life is impossible. At the moment of saturation of the lungs with air, an invisible communication with the outside world occurs. Since ancient times, shamans and original ethnic groups have used the technique of deep breathing to get rid of all diseases. It formed the basis of religious and mystical rites. Indian yogis and Shaolin monks are still adherents of this technique. Modern psychotherapy also uses the method in the process of centuries-old practice of studying the human soul.

Show all

Description

Holotropic breathing is a method of psychotherapeutic influence on a person, which is based on intensive breathing. Its history goes back to the 50s. previous century. The technology was developed by Christina and Stanislav Grof. It was created as a legitimate alternative to LSD and other psychedelic treatments. After the use of psychoactive drugs was banned, the method became especially popular.

At the time of the holotropic breathing session, the following manipulations are used:

• rapid and intense breathing;
• the sound of rhythmic music or similar sounds;
• bodily work.

As a result, it is possible to achieve experiences of all spectrums of emotions. Unlike psychedelic effects on the psyche, active breathing causes softer inner sensations. In part, a holotrope is able to control feelings even in an unconscious state. The fundamental difference between the holotropic method and the impact of psychoactive drugs is the use of a biological, natural process - breathing.

What is the essence of the technique?

In the process of performing holotropic breathing, a person is exposed to deep, intense and connected breathing. There are no pauses between inhalation and exhalation. Accompanying rhythmic music encourages these actions. The patient gradually sinks into an unconscious state. His perception of reality turns into his own fantasies. During the session and immediately after it, you can draw mandalas, perform body-oriented therapy techniques, and reflect on current life problems.

The person who performs this technique is called a holotrope. Translated from Greek this term means "the path to healing." The purpose of the method is self-knowledge, self-healing, unification of consciousness and perception of the real world, the desire for understanding own desires exploring your emotions. Already after the first session, a person feels invisible maturation and personal growth.

An experienced psychoanalyst who practices holotropic breathing is already in the process of the 1st session able to reveal all internal experiences, psychological trauma and conflicts. It does not matter when exactly all this happened, the work is on the healing of consciousness. Most situations the holotropic may not remember, but bad taste and associations with some actions may remain. The technique is aimed at eliminating them.



Benefit and harm

Among doctors there are many supporters and haters this method treatment. Holotropic Breathwork was developed to replace the use of LSD, so it has pros and cons. When performing the technique, a person breathes intensively and deeply through the mouth. This state comparable to intense long-distance running, climbing mountains or the state of a woman in labor. It causes excessive saturation of body tissues with oxygen, which occurs as a result of hyperventilation of the lungs.

In the process of such breathing, the appearance of dangerous states who have physiological significance.Among them are:

• reflex narrowing of the lumen of blood vessels;
• a sharp increase in blood pressure;
• inhibition of hemoglobin functions;
• violation acid-base balance and metabolism.

A person may experience temporary suffocation, brain hypoxia and negative impact on the cells of the central nervous system with their partial death.

During one session, several liters of carbon dioxide are lost, which in medicine is characterized as hypocapnia. Carrying out the method at home, without the supervision of an assistant, is extremely dangerous, as irreversible changes can develop, up to lethal outcome. Possible permanent damage to the central nervous system, heart, liver, kidneys and other vital organs.

Advocates of holotropic breathwork believe that healthy person, without heavy pathological changes in a state of physiological health, nothing threatens. By themselves, acts of deep intense breathing do not pose any harm, as they are controlled by the sitter (assistant).

This method of psychotherapy for decades of existence has proved that it can be used to identify deep disorders of psychosomatic health and create effective ways to solve existing psychogenic problems, especially since the impact is based on physiological function organism.

Holotropic breathing achieves the main goal in psychotherapy, which is to release the patient's inner consciousness. He is able to open up and talk about his problems without any barriers, unconscious inhibition, built blocks and other mental stress. This technique encourages a person to decisiveness and an inevitable desire for the speediest self-realization.



Indications and contraindications

Due to the fact that holotropic breathing involves a certain rhythm, it has a number of limitations. First of all, these are people with chronic and acute pathological processes internal organs. Breathing can exacerbate these conditions.

Contraindications to the technique:

• Availability cardiovascular diseases, including arterial hypertension, sharp emergency conditions, heart failure, impaired patency of blood vessels;
• bronchial asthma of moderate and severe degree;
• pathological changes in the brain and spinal cord;
• pregnancy and breastfeeding;
• the presence of infectious diseases;
• glaucoma;
• traumatic injuries of the musculoskeletal system;
• a history of surgical interventions on abdominal cavity for the last year;
• age up to 14 years;
• psychoemotional disorders of unknown etiology.

If the patient has epilepsy or psychological disorders the decision on the possibility of carrying out the technique is made by the attending psychotherapist. Subject to a positive response, the person visits individual sessions, during them the mentor helps to breathe correctly and controls any change in the state.

Indications for psychotherapy using holotropic breathing are many psychogenic states of a person. It is most often used for:

• food, gaming, drug, alcohol addictions;
• depression;
• chronic stress;
• neuroses;
• insomnia.

Along with psychological problems physiological disorders of the body, such as psoriasis, VVD, sexual disorders, the initial manifestations of bronchial asthma.

People in difficult life situations, when they experience a personal crisis, experiences in connection with unhappy love, loss loved one, problems with mutual understanding in society, holotropic breathing helps to understand one's own emotional and spiritual spectrum. Among holonauts, one can often meet people who do not have a clear position in life, who lack something for natural personal growth. After the session, they have a pronounced desire to develop creatively, certain abilities and leadership inclinations appear, and intuition develops.

Periodic use of the holotropic breathing technique helps to get enough energy, increase efficiency and improve overall mood.

Instruction

It is necessary to prepare for the session in advance, gradually tuning in and preparing workplace. It is important for a person to concentrate on the upcoming session. The instruction assumes the presence of the correct clothing, only comfortable clothing is allowed, which will not hamper the necessary range of movements. It is worth giving up accessories, hairpins, brooches, rings, bracelets and other items. People with poor eyesight should remove their glasses and lenses before starting the class.

The last meal should be a few hours before the session, while only light foods that promote rapid digestion are allowed. This will help easy, fast and clean breath. The holonaut needs to satisfy all his physiological needs before the start of the session, as the filled bladder or thirst may distract from the process.

The holotropic breathing technique requires the presence of a sitter, it controls the state of consciousness. His choice should be taken into account special attention. It should be a stranger or acquaintance who does not cause any emotions. Until the moment the breath itself begins, you need to relax and remove muscle tension.This is facilitated by:

• sounds of nature;
• melodic music;
• relaxation techniques.

The music that sounds during holotropic breathing can be any, the main thing is that it be without words, as they can distract from concentration.



Group Holotropic Breathwork Session

Maximum responsibility is required from both the holotropic and his sitter, before the session they must agree on non-verbal signals that will be given to each other. Everyone should be clearly aware of their actions and their own importance in this process. The sitter performs the function of a guardian who not only watches over the holonaut, but is also able to provide support if necessary.

Breathing should be as deep, intense and frequent as possible. After an immersion into one's own consciousness occurs, a person himself regulates its depth and intensity. At the moment of performing the technique, the sitter is the main and only person that exists on the planet. There is no one other than him for the holotropic.

At the moments of expressed physical activity when a person experiences maximum excitement caused by internal experiences, the sitter is obliged to restrain him. Otherwise, physical injury may result. It is permissible to limit the range of motion with the help of pillows or your own body. You cannot interfere in the process unless the holotrope asks for it.

After the end of the session, a person cannot make sudden movements, he should gradually restore natural breathing and be in a relaxed state for some time. It is necessary to "digest" and comprehend the experienced emotions. For some time it is recommended to lie still, think and draw a mandala. In group therapy, all patients sit in a circle, speaking aloud their experiences.



An example of a mandala created by a holotrope after a session

How to do the technique yourself?

A competent holonaut and a specialist in his field will categorically forbid carrying out the technique at home, since there may be undesirable consequences. Given the desire of many people to relieve the growing tension and get rid of problems, it is possible to perform the method at home, but with extreme caution.

The main focus should be on safety. To do this, you need to choose a room in which the risk of traumatic injury is minimal. The venue for the session must be carefully prepared - for this, all sharp corners are covered, mirrors and other objects that can cause harm are removed. Performing the holotropic breathing technique without the presence of an assistant is categorically contraindicated. Only the presence of a sitter allows a psychotherapeutic effect at home. Otherwise, it is impossible to guarantee the avoidance of injuries and complications on the part of the body.

As a sitter, it is necessary to choose an experienced person who understands the essence of the process. In addition to providing security and assistance at all stages of the session, at the end of the session, he should listen to the holotrope and provide him with possible assistance.

The key importance is given to the process of breathing, which is somewhat reminiscent of shortness of breath. It is necessary to control the depth and frequency of breaths, especially in the first 20 minutes of the session. It is during this period that a person plunges into a trance, going into the depths of his own consciousness. At the end of this time, he must listen to his own sensations and independently control the frequency and intensity of breathing. It is not uncommon for a person to stop breathing in the middle of a session because they don't feel like doing it. Short pauses indicate a normal course therapeutic process. Prolonged absence inhalation signals to the assistant about the need to remind about the beginning of respiratory activity, otherwise the holotropic will develop oxygen starvation, hypoxia and other negative consequences.

To conduct a session, you need to choose the right musical accompaniment:

• During the first 8 minutes of the session, the music should be motivating, stimulating, facilitating the act of breathing, but light enough.
• The next 12 minutes - to help stimulate the process of immersion in one's own consciousness.
• Further, within 20 minutes of the session, a rhythmic melody, similar to a drum roll, is needed.
• This is followed by 20 minutes of quintessence characterized by a breakthrough.
• Only after that comes 15 minutes of warm music, which activates the feeling of flight, frankness, helps to get out of the state, pushing for decisive action.

In the process of performing holotropic breathwork without prior preparation or its primary use as part of professional treatment a person is able to face a number of difficulties. Key problem lies in the unwillingness to cope with certain blocks and clamps. In the unconscious process, when the second and third stages are underway (reproduction of personal experiences), bodily clamps can be observed that will disrupt the movement of emotions. This condition can be dated to the immobility of the arms and legs.

It is difficult for an inexperienced holotropic person to plunge into their own feelings and begin to experience bad memories whole body. AT this case a lot depends on the sitter, which is able to remove the blocks. In order not to be distracted from the process of reproducing unpleasant sensations, partners must agree in advance on wordless contacts, during which their interaction will be carried out. Under no circumstances should the sitter touch the throat, face, genitals, or chest of the holotrope. These areas are strictly prohibited.

After the end of the treatment session, a person should lie down for a while, think about what he has experienced, draw a mandala, which is a circle. All the experienced feelings that can come to the mind of a holotrope fit into it, they are conveyed by paints in a chaotic or regular order of application. After that, you need to express all your thoughts on the results of the session to the opponent. Next begins The final stage, characterized by psychoanalysis, during which the assistant helps to move on to decisive action in achieving the desired results - including in the process of dealing with urgent problems.

The holotropic breathing technique was developed by Stanislav Grof back in the 70s of the last century. He and his wife Christina became the first teachers, conducted sessions for those who decided to try the unknown and the new. Today, the Grofs have many followers around the world. And the technique is gaining popularity. Since it allows you to reveal your hidden abilities, get rid of birth trauma, see past lives, put the body in order. To list all the advantages of holotropic breathing is a long time, you can read more about it on the Internet or in the relevant literature.

My name is Oleg Makeev. Holotropic breathing, the technique of which is rather complicated, I study long years. And I can conduct group or individual sessions. The latter in most cases are carried out independently. People decide on holotropic breathing at home. This is explained by the fact that classes with a master cost money. And quite a lot. And if you do everything yourself, then it will not require any costs. That's just how to make sure that the implementation of this technique is completely safe for the client? This is what I want to talk about in this article. And to warn about some "pitfalls" that await beginners and those who conduct holotropic on their own.

Cooking

Holotropic breathing itself, the technique of which is well studied, is not difficult. But preparation takes strength. You need to start from the room in which the session will take place. It should be spacious sharp corners furniture and without heavy objects. If it is not possible to remove it, then cover everything with soft upholstery dangerous places. In general, make the room safe. The fact is that during the session you can twitch, hit your hands or feet, hurt yourself something.

A prerequisite is the presence of a sitter. That is, this is a person who will be nearby and monitor you, in case of danger, interrupt the session or help you start breathing, because the client often forgets about this. It is best to take someone who is well versed in what constitutes home holotropic breathing. He will be able not only to monitor how competently you are doing everything, but also to protect you from possible damage, which is not uncommon if you do holotropic on your own.

Need good music for holotropic breathwork, you can find suitable collections on the net. But it's a long business. Everyone's tastes are different. Therefore, some spend months trying to find the most suitable musical accompaniment for conducting a holotropic on their own. Then you can start holotropic breathing itself, reviews of which say that you can do it at home if you prepare properly. Of course, the focus is on breathing. It should be frequent, deep and soft. Some masters compare it to how dogs breathe.

For the first time, you listen to your feelings, learn to breathe correctly and follow the rest of the requirements. So don't expect results right away. It may take up to 10 home sessions to get at least some effect. And still, conducting a holotropic correctly and observing all the details is often an extremely difficult mission. Yes and no effect, which is achieved during group therapy.

Effect

Only after you yourself have performed holotropic breathing at home several times, will the first results appear. Make sure there is someone nearby who understands this. It will help avoid mistakes that beginners often make. And with the master, the effect will be achieved much faster. The first 20-30 minutes are the main ones in the process of breathing. In total, the session lasts from one to one and a half hours. In a few sessions, you yourself will choose the tactics that are most effective.

The problem for newbies is discomfort in some parts of the body. It can be limbs or abdomen. The client himself must deal with them, the sitter does not interfere in this matter. In order for the discomfort to disappear, you will need to tighten and relax the muscles. It is worth mentioning that it is better not to eat before the session, since it is rather difficult to relax on a full stomach. Also, remove all jewelry from yourself, as they can also harm you during the session.

At home or with a master?

You can try doing Holotropic Breathwork yourself. But it is better to turn to those who already know what it is, how it is carried out, familiar with the technique and nuances. It is worth noting that the study may take years. But many go for it, making the meaning of their lives and main professional activities. It is these masters who conduct holotropic breathing sessions for beginners and groups.

By the way, it is group sessions that are more effective and have proven their authority. Many people create their own, unique atmosphere. And if a knowledgeable and skillful master also conducts a session, then this event has no price at all!

Today, in order to conduct holotropic breathing at home, there are many sites that have all the necessary instructions. Here's the best one in my opinion: Lie down comfortably in a soft spot. There should be no objects nearby that you can hit. It is recommended to wear a bandage over the eyes that protects from light, as the latter can interfere with focusing on proper breathing. It's best to get rid of all annoying factors. If there is an animal, send it to another room.

The two main characteristics of holotropic are the frequency and depth of breathing. You can use the advice of the masters and imagine how the dog breathes. Try to act in a similar way, while slightly increasing the amplitude. At first, it may seem that combining these two parameters is problematic. But after a while everything will turn out without any problems, the body will adjust itself, select the desired rhythm, frequency and depth.

During the transition to an altered state of consciousness (ASC), the first 20 minutes are the most important and responsible. It is during this time that you must plunge into a trance, enter into a rhythm and observe it. Then it remains only to follow own feelings. From time to time, adjust the frequency and strength of your breathing. If you have a sitter with you, ask him to remind you of this. It should also help you start breathing by pressing one of the points on your body if you have stopped doing this. This situation is not uncommon, since the brain is saturated with oxygen and you can simply forget about breathing.

Don't forget the music. Compositions are composed as follows: light melodies sound for 8 minutes, helping to tune in. The next 12 minutes are music to help stimulate the breathing process. Then for 20 minutes it is recommended to listen to drums, ethnic motifs and so on. Then - 20-30 minutes of dramatic tunes that should help achieve a breakthrough. Then I suggest 15 minutes of relaxing, heartfelt music that allows you to reach a climax or breakthrough. And contemplative music sounds at the end. It must be intense to help the spiritual work.

After the end of the session, it is recommended to lie down for 5-10 minutes, listen to your feelings. Do not rise abruptly, this may make your head spin. First take a seated position. And then gradually rise, better with the help of a sitter. You can also tell him about your experience, he will help you understand what exactly you have experienced, make a psychoanalysis, as a result of which it is possible to solve the tasks and problems.

There is also a lot of special literature that teaches beginners. The video about holotropic breathing is also effective, there are also a lot of them on the Internet.