What to Expect in a Holotropic Breathwork Session

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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.

What Is Trauma Really?

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When people hear the word trauma, they often think of extreme events — war, abuse, accidents. But trauma isn’t defined by the event itself. It’s defined by how your body and mind respond.

Trauma is anything that overwhelms your ability to cope.
That could be a single event, like a car crash — or ongoing stress, like being raised in a home where your needs were ignored.

Some signs you might be dealing with unresolved trauma:

  • You feel stuck in the past, even if you can’t name why

  • You’re easily triggered or overwhelmed by certain situations

  • You struggle with trust or emotional closeness

  • You feel numb, disconnected, or "not fully here"

You don’t have to minimize your experience just because “others had it worse.” Your feelings are valid. And healing is possible.

Working with a trauma-informed therapist can help you reconnect with your body, process what happened, and build new patterns of safety and strength.

Curious about whether trauma therapy is right for you?
Reach out for a free 50-minute consult.