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.

What Is Trauma Really?

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.

Overcoming Anxiety and Trauma: A Guide to Healing with Therapy

Understanding Anxiety and Trauma: How Therapy Can Help You Heal

Anxiety and trauma are common experiences that affect millions of people, often in ways that disrupt daily life, relationships, and overall well-being. If you find yourself feeling overwhelmed, constantly worried, or stuck in painful memories, therapy might be the support you need to regain control and find lasting relief.

What is Anxiety?

Anxiety is more than just occasional worry. It can include persistent feelings of fear, nervousness, or panic that interfere with your ability to function. Symptoms of anxiety might include racing thoughts, physical tension, difficulty concentrating, and avoidance of situations that trigger distress.

How Trauma Impacts Anxiety

Trauma — whether from a single event or ongoing experiences like abuse, neglect, or loss — can leave a deep imprint on the mind and body. This often leads to anxiety symptoms such as hypervigilance, flashbacks, and emotional numbness. Complex PTSD (post-traumatic stress disorder) can arise when trauma is prolonged or repeated, making healing more challenging but possible.

How Therapy Supports Healing

Therapy offers a safe, supportive space to explore the roots of anxiety and trauma. Techniques such as cognitive-behavioral therapy (CBT), mindfulness, breathwork, and somatic approaches help clients reconnect with their bodies and minds, reduce symptoms, and build coping skills.

Working with a mental health counselor experienced in trauma and anxiety can guide you through this process with compassion and understanding.

When to Seek Help

If anxiety or trauma symptoms interfere with your work, relationships, or ability to enjoy life, reaching out for therapy is a powerful step. You don’t need to be in crisis to benefit — even if you’re just curious about therapy or feeling stuck, support is available.

Finding the Right Therapist

Choosing the right therapist is important. Look for someone who offers a warm, nonjudgmental space and specializes in anxiety and trauma. A therapist who integrates mind, body, and heart can support your unique healing journey.

If you’re ready to take the next step, schedule a free 50-minute consult with me to see if we’re a good fit.