What to Expect in a Holotropic Breathwork Session

Many people interested in holotropic breathwork feel curious but unsure about what actually happens during a session. Holotropic breathwork is a powerful experiential practice designed to support emotional processing, trauma healing, and expanded self awareness.

A typical session begins with intention setting and preparation. Participants are guided into a specific breathing pattern that is faster and deeper than normal breathing. Music is often used to support the experience and facilitate emotional and somatic release.

During the session, individuals may experience physical sensations, emotional shifts, vivid imagery, or memories. Some people feel calm and grounded, while others experience strong emotional expression. All responses are considered normal within the context of the work.

After the active breathing phase, time is given for grounding, reflection, and integration. This may include journaling, drawing, or verbal processing. Integration is a key part of holotropic breathwork and helps translate insights into daily life.

Working with a trained facilitator and, when appropriate, a therapist can help ensure safety and meaningful integration, especially for those with trauma histories.

Learning Healthy Boundaries

Setting Healthy Boundaries: A Key to Better Relationships and Self-Care

Healthy boundaries are essential for maintaining balance in relationships, protecting your well-being, and fostering self-respect. Yet, many people struggle with setting limits — whether it’s saying no to others, managing work stress, or dealing with codependency.

If you find yourself overwhelmed, resentful, or unsure how to assert your needs, learning to establish healthy boundaries can transform your life.

What Are Healthy Boundaries?

Boundaries are the limits we set to protect our physical, emotional, and mental space. They define what we’re comfortable with and how we want to be treated by others.

Healthy boundaries might include:

• Saying no without guilt

• Expressing your needs clearly

• Limiting time with toxic people

• Protecting your energy and time

Why Boundaries Matter

Without clear boundaries, you might experience:

• Stress and burnout

• Difficulty saying no or asking for help

• Resentment in relationships

• Feeling disconnected from yourself

Setting boundaries helps you build trust with yourself and others, improving communication and reducing anxiety.

How Therapy Can Help You Build Boundaries

Therapy offers a supportive space to explore where your boundaries have been weak or blurred. Together, you can:

• Identify unhealthy patterns and their roots

• Practice assertiveness and communication skills

• Heal from codependency or past trauma affecting boundaries

• Develop personalized strategies to maintain your limits

Ready to Strengthen Your Boundaries?

Healthy boundaries are a journey, not a one-time fix. If you’re ready to start this transformative work, I’m here to guide and support you.

Schedule a free 50-minute consult to see if we’re a good fit.

Why You Don’t Need to Be “Broken” to Start Therapy

Starting therapy doesn’t have to be a last resort.
Many people believe they need to be in crisis or have something “seriously wrong” before reaching out for help. But therapy isn't just for when everything falls apart — it's a space to grow, reflect, and navigate life more consciously.

Here’s why therapy can be helpful even if you’re “doing okay”:

1. Preventative support:
Just like going to the gym helps maintain physical health, therapy can strengthen your emotional and mental well-being before things become overwhelming.

2. Self-discovery:
Therapy offers space to better understand yourself — your values, patterns, and goals — especially during periods of change or decision-making.

3. Processing the past:
You might have old experiences that still shape how you feel or relate to others, even if you’re not thinking about them every day.

4. Improving relationships:
Whether it's communication, boundaries, or attachment patterns, therapy can help you create healthier and more fulfilling connections.

5. Validation and perspective:
You don’t have to figure everything out alone. Sometimes just having a space to talk freely with someone trained to listen can be deeply grounding.

You don’t need to wait until it’s “bad enough” to get support.
You’re allowed to want more ease, clarity, or peace — and therapy can help you get there.

Interested in starting?
Schedule a free 50-minute consult to see if therapy feels right for you.