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Holotropic breathing, more commonly known as holotropic breathwork (HB), is a therapeutic and spiritual practice that uses accelerated breathing patterns to alter consciousness and explore inner experiences. It is often utilized to promote self-discovery, emotional healing, and insight into unresolved psychological issues.

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How Can Holotropic Breathwork Help?

Research on the therapeutic benefits of holotropic breathing for psychiatric conditions such as depression and anxiety is lacking. Given the associated risks and limited research evidence, there is little to suggest that holotropic breathwork should be used instead of traditional mental health treatments.

However, there is some research suggesting that breathwork interventions such as holotropic breathing may benefit mental well-being in these ways:

• Reduced stress: Some evidence suggests that it might be helpful for relaxation, stress relief, personal growth, or self-awareness.
• Improved mental health: Research has shown that breathwork interventions may help improve mental health and reduce stress. However, researchers caution that further research is needed to better understand the nuances and specific uses of different breathwork interventions.
• Reduced anxiety: Another review found that a range of breathwork practices could help reduce symptoms of anxiety disorders. While there is a lack of specific research on holotropic breathing, the authors of the study suggest that it may also help people with anxiety better learn to control their breath, which may help manage anxiety.

Other potential benefits are harder to quantify but could still boost your well-being. These include:

• Spending time in a trusting environment
• Focusing on deeper life concerns
• Learning how to support other people
• Trusting in your ability to heal yourself
• Developing compassion

What’s the Goal of Holotropic Breathwork?

The practice of holotropic breathwork involves using a controlled breathing process to access altered states of consciousness and increased enlightenment. Originating from the Greek words “holos” (whole) and “trepein” (to move toward), the word “holotropic” translates to “moving toward wholeness.” 

The primary principle of this technique is that healing comes from within the person practicing the breathwork. This premise is also intended to help the participant feel personally empowered.

In many countries, practitioners utilize this technique as a spiritual practice rather than a therapeutic one. In this way, some people participate in expanding their awareness rather than overcoming or managing a mental health condition. Many proponents of holotropic breathing propose that this technique moves you forward to higher consciousness.

In other words, it may shift you into another state, which can appeal to people who feel stuck and unable to advance using other means. Often, this feeling of awakening can happen through some form of catharsis.

A note of caution: Practitioners say that trauma may surface during a session, but only if it is necessary for healing. This can’t be predicted before the session. Rather, each person’s experience with holotropic breathwork is unique and self-directed and unfolds on its own as the practice progresses.

How It Works

The underlying tenet of holotropic breathwork is that each person has an inner radar that can determine the most important experience at a given moment, but we cannot be aware of this experience until it happens.

From this perspective, the facilitator does not need to tell those who are practicing what to focus on. Instead, participants are instructed to figure out what emerges for them as they do the work.

People often experience an intense, “therapeutic” crisis that helps flush away negative energies and leads them to a healing place of greater understanding. This will always be specific to the person at that particular time in their life.

Holotropic Breathwork vs. Hyperventilation

Given the nature of this type of breathwork, you might wonder: Is holotropic breathwork just hyperventilating? The intended breathing pattern is designed to be even so that the participant avoids hyperventilating. However, some attribute the physical feelings of the experience to a person’s carbon dioxide (CO2)-oxygen (O2) balance getting out of whack, which is what happens with hyperventilation.

Hyperventilation (breathing out too much CO2, which causes respiratory alkalosis or alkalinizing of the blood) may lead to an altered state of consciousness and the physical sensations of tingling of the fingers and mouth, lightheadedness, and dizziness.

What to Expect in a Session

If you want to try holotropic breathing, consider signing up for an online course hosted by a trained instructor. You can also schedule private sessions, watch online videos, or utilize a breathwork app.

Let’s take a closer look at what a session of holotropic breathwork might look like.

1. Holotropic breathwork is often practiced in a group led by a trained facilitator. It may also be offered in individual sessions or as part of a retreat. 
2. People are paired off in a group setting. There is one “breather” and one “sitter.” 
3. The sitter only helps the breather if needed. The breather is the person actively practicing and experiencing HB. The sitter ensures that the breather is safe and supported during the session.
4. A facilitator guides the session. They say when to increase the speed and rhythm of breathing. The breather is told to breathe faster and deeper while keeping their eyes closed. While the speed of breathing increases, attention is paid to keep breathing even, which helps practitioners avoid complications from hyperventilating.
5. A session might last from 2 to 3 hours in total.
6. The breather lies on a mat for the duration of a session. Lying down grounds the breath and allows them to move freely in whatever pose their breath takes them.
7. Repetitive music is played. The rhythmic music encourages the breather to enter an altered state of consciousness (similar to having a vivid dream). The music starts off with drumming, and eventually reaches a peak and switches to “heart music.” From there, it eventually changes to meditative music.
8. The session is open-ended. This means that each person is able to derive their own meaning and attain self-discovery in whatever form that means for them. In addition to moving in any way that they want, breathers are encouraged to make any sounds that feel right to them.
9. Afterward, participants draw mandalas about their experience and discuss what happened. This could be the re-experiencing of past trauma, feelings of joy, or the development of spiritual awareness. Essentially, the goal is for holotropic breathing to be a catalyst for bringing to the surface the most important issues a person needs to address.
10. Breathers and sitters swap roles for future sessions.
11. There is no specific guideline or expectation of what must occur or what issues are explored during a session. Participants are free to work on whatever comes up for them as they enter the altered state.

Proponents of this technique contend that this altered state allows people to access parts of the mind that are not usually accessible, such as memories of past events.

What Does Holotropic Breathwork Feel Like?

It might seem scary to breathe in this way, and you might worry about the effects that you will experience.

Rapid breathing can feel overwhelming or unsettling, but practitioners are always welcome to back off if the sensations feel like too much. However, breathers are encouraged to (safely) push through if they are able, as it is thought that this is the pathway to the enlightenment the practice seeks to reveal.

Some prefer to call it a “non-ordinary state of consciousness” rather than an altered state of consciousness, to reflect that it does not necessarily have the negative connotations of altered states. In general, the concept of having a dream might be a more useful metaphor.

Are There Any Risks?

There are some potential risks of participating in holotropic breathwork.

• Increased distress: There is some concern that this technique causes distress in vulnerable individuals, such as those at risk for psychosis.
• Hyperventilation: If not done carefully, holotropic breathing can cause reduced carbon dioxide and other alterations in blood chemistry that can lead to dizziness, fainting, weakness, spasms of the hands and feet, and even seizures.
• Uncomfortable feelings: Since holotropic breathwork is aimed at a “deep experience,” uncomfortable feelings, also known as a “healing crisis, ” may arise. Indeed, this technique is controversial because it involves the possible amplification of symptoms in potentially problematic ways.

Is Holotropic Breathwork Safe for Everyone?

This technique can evoke intense physical and emotional changes. Therefore, the practice isn’t for everyone.

For anyone considering trying holotropic breathing, it is a good idea to discuss possible risks with your healthcare provider before embarking on this alternative practice, especially if you have any of the following conditions:

• Cardiovascular disease
• Heart attacks, high blood pressure, and angina
• Glaucoma or retinal detachment
• Recent injury or surgery
• Any condition that requires you to take medication
• Panic attacks or psychosis
• Seizures
• Severe mental illness
• Aneurysms (or family history)
• Pregnancy or breastfeeding

History of Holotropic Breathing

This unconventional New Age practice was developed by psychiatrists Stanislav and Christina Grof in the 1970s to achieve altered states of consciousness (without using drugs) as a potential therapeutic tool.

After LSD became illegal in the late 1960s, the Grofs, who had been proponents of the therapeutic effects of LSD, developed holotropic breathwork. The technique was created to achieve psychedelic-like states without using psychedelic drugs. The Grofs were trained in Freudian psychoanalytic therapy and believed the process of deep, self-exploration brought on by these altered states can bring healing.

Stanislav Grof is known as the co-founder of transpersonal psychology (along with Abraham Maslow). Grof began his work at the Psychiatric Research Institute in Prague and eventually moved to Johns Hopkins University in Baltimore. His work was conducted with patients experiencing psychiatric illness, cancer, and drug addiction.

Holotropic breathing was derived from a spiritual framework but is also a trademarked activity that has become increasingly popular among those seeking to explore a unique self-healing process to attain a state of wholeness.

Key Takeaways

• Holotropic breathwork is a technique that uses fast, controlled breathing to experience an altered state of consciousness. It may be used as a tool for emotional release, self-exploration, and spiritual insight. 
• It is typically practiced in group workshops, retreats, or individual sessions with the support of a facilitator. Guidance is essential to help people stay safe and get the most out of the experience.
• Holotropic breathwork benefits may include reduced stress, increased self-awareness, and reduced anxiety, but it is not a replacement for evidence-based mental health treatment. Because of potential risks, it’s best used under professional supervision to augment other therapeutic interventions.

A soul tie is a deep emotional or spiritual bond that forms between two people, often through close relationships or meaningful interactions. While some soul ties can create lasting and supportive connections, others may keep you attached to unhealthy or toxic relationships that you should break away from to heal and move forward in life.

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How to Recognize a Healthy Soul Tie

When two people have formed a healthy and positive soul-tie connection, it can be an incredibly rewarding experience. A healthy soul-tie relationship should enhance your life, not take away from it.

You may have found a positive soul-tie connection if you:

1. Feel energized or inspired when you are around them. How do you feel after spending time with the other person? Do you feel rejuvenated and inspired, or do you find yourself feeling drained or exhausted? A positive soul-tie connection should leave you feeling energized and creative.
2. Feel comfortable and secure in their presence. Do you feel safe with the other person? Do you trust them, and do they inspire confidence in you? Healthy soul ties should create a sense of safety and trust between two people.
3. Don’t feel judged or criticized. Are you comfortable being authentic and vulnerable with the other person? A healthy soul-tie connection should provide an atmosphere where both parties can express themselves openly without fear of judgment or criticism.
4. Respect and admire each other. Do you admire the other person, and do they show respect for you? Healthy soul ties are built on mutual respect and admiration between two people.
5. Feel unconditionally loved and accepted. Do you feel accepted by the other person without condition? A positive soul-tie connection should provide a sense of unconditional love and acceptance from both sides.
6. Understand and empathize with them. Do you feel that the other person truly understands and empathizes with you? A positive soul-tie connection should be one in which both parties can offer each other support, love, and understanding.

Four Types of Soul Ties

Soul ties can involve physical, emotional, mental, and spiritual aspects. Such connections can vary in intensity depending on the type of connection and the bond that forms.

1. Physical soul ties may involve physical contact, such as sexual intimacy. However, they can also form through other forms of physical connection, including non-intimate touch.
2. Emotional soul ties involve intense feelings of attachment. These form when people share emotions, vulnerability, and emotional support. They often emerge in close friendships and romantic relationships.
3. Mental soul ties involve close intellectual connections. These are rooted in psychological or intellectual connection and often form through exchanging ideas, stimulating conversations, or solving a shared problem.
4. Spiritual soul ties involve a deep connection to one another’s spirituality or religious beliefs. These can be particularly powerful because they are often connected to a person’s sense of identity and core values.

Soul Tie or Twin Flame?

Though similar, soul ties and twin flames are not the same.

Why Some Soul Ties Can Be Toxic

When a soul tie connection is unhealthy, it can be dangerous and destructive. People who are in an unhealthy soul-tie relationship may experience intense jealousy, possessiveness, and codependency.

They may become overly attached to the other person and struggle to define their identity without them.

In addition, they may feel a sense of emptiness when separated from the other person or find that their life lacks meaning without them.

Some signs that you may be in an unhealthy soul-tie relationship include:

• Feeling anxious when away from the other person for too long
• Becoming overly dependent on the other person for emotional support
• Having difficulty making decisions without the other person’s input
• Feeling jealous or possessive of the other person
• Struggling to define your identity without them
• Feeling drained or exhausted after interacting with them
• Experiencing a sense of emptiness when away from them

How to Break a Soul Tie That’s Hurting You

If you find yourself in an unhealthy soul-tie connection, there are steps you can take to break the tie and restore balance in your life. It is important to remember that healing takes time, so don’t be discouraged if it doesn’t happen overnight.

• Acknowledge the unhealthy soul-tie connection: Take some time to reflect on the relationship and identify what makes it unhealthy or destructive. Identify how this connection has impacted your life negatively and why it needs to be broken.
• Cut off contact: While it may not be easy, one of the first steps in breaking an unhealthy soul-tie connection is cutting off contact with the other person as much as possible. This includes avoiding seeing them in person, removing them from social media, and blocking their number if possible.
• Surround yourself with positive people: Spend time connecting with positive people to help restore your energy and lift your spirits. Seek out relationships that are healthy and supportive, both in person and online. Consider talking to a mental health professional for additional support.
• Practice self-care: Take the time to practice self-care by engaging in activities such as yoga, journaling, or meditation that help you relax and restore balance in your life.
• Rely on a higher power: Connecting with a higher power can help provide strength during difficult times and give you peace of mind knowing that you are not alone in this process of healing.
• Forgive yourself and the other person: One of the most important steps in breaking an unhealthy soul-tie connection is forgiving yourself and the other person. This can be a difficult step, but it’s important to remember that forgiveness is not about condoning someone’s actions, but rather releasing your anger and resentment to move forward with peace and clarity.

Key Takeaways

• A soul tie is a deep emotional, spiritual, or psychological bond between two people, often formed through close or intense relationships.
• You may feel a strong sense of trust, emotional safety, understanding, and acceptance with this person. Positive soul ties often bring comfort, encouragement, and a feeling of being deeply seen or supported.
• Unhealthy soul ties can leave you feeling anxious, codependent, and exhausted. In such cases, focus on setting firm boundaries, practicing emotional detachment, seeking support (such as therapy or spiritual guidance), and caring for yourself.

There is nothing more important in therapy than establishing a rapport with your provider. This means developing a bond that includes trust and emotional intimacy, all while making you feel comfortable opening up and sharing parts of yourself that you might not have shared with anyone else in your life. Being able to choose your own therapist helps create such rapport before you even start. 

After signing up for Amwell’s services, you are able to view the bios of all the providers who are licensed in your area. You can filter the search results by details such as specialty (for example, one of my testers was looking specifically for postpartum services) and learn more about each therapist’s education, professional experience, and treatment approach before choosing the provider who’s best for you—and who is in-network with your insurance.

My eight Amwell testers were especially happy with being able to pick their own therapist, as this made them feel involved in their own therapy process and confident that the person they chose would be right for them. One tester in particular appreciated that she was able to find a BIPOC therapist—and not only that, she had five to choose from in her list of 16 options. Having this much of a say when deciding who to work with is especially important for people in marginalized communities, such as BIPOC and LGBTQIA+, because they can more easily find someone who makes them feel safe, which is necessary in therapy.

Fourteen percent of the 100 Amwell users I surveyed said that, when compared to other services they’d used, Amwell was the best for being able to choose their own therapist. Eighty-six percent rated Amwell’s value for the money as excellent or very good.

“Five out of the 16 available therapists were BIPOC providers. Though I didn’t find a BIPOC provider that matched my availability, I appreciated the variety. There was also an option to message the therapist, which I found great. It was nice to know that I could message the therapist to ask some questions before moving forward with scheduling an appointment.”

–Amwell tester who appreciated her choices when picking a provider

Although Amwell both accepts insurance and lets you choose your own therapist, you don’t have access to either a list of insurance plans it takes or a list of providers until you sign up for the company. It would be helpful to many therapy seekers if both of these important aspects of Amwell’s service were available up front.

ADHD is a form of neurodivergence that can sometimes make reading more difficult. For both children and adults with ADHD, staying focused while reading can be difficult. It can also be challenging to comprehend and retain the information that was read.

Reading tasks may feel like they take forever, especially if you are finding that you have to read and re-read (and re-read again) to process the information accurately.

Problems with reading can be frustrating and may lead people to worry that they will fail in school or struggle in the workplace. Fortunately, there are many tried-and-true strategies to help overcome reading problems.

Reading Issues in Children With ADHD

ADHD can contribute to reading comprehension issues in children with ADHD. Since reading plays such a pivotal role in a child’s life, particularly at school, these issues can also impact a child’s grades and self-esteem.

Characteristics of ADHD that can contribute to reading issues include:

Inattention

Kids who have difficulty focusing often struggle to sustain attention while reading. They might get distracted, skip text, miss important details, and struggle to stay on task. Such challenges may be more pronounced when kids are bored or tired.

Issues With Working Memory

ADHD can lead to differences in executive function, which involves cognitive skills needed to manage different behaviors. This includes working memory, which is a temporary storage that holds information people need when engaging in a task such as reading. To comprehend and mentally manipulate information a child has read, they need to be able to store, retrieve and apply the information they have read.

Hyperactivity and Impulsivity

Kids with ADHD may also struggle to sit still for long periods of time. They may fidget and seem to be constantly in motion, which can make it harder to focus on what they are reading.

Strategies That Improve Reading Comprehension

Treatment approaches that focus on helping kids manage their ADHD traits have been found to improve reading skills. Traditional treatments typically rely on stimulant or non-stimulant medications.

Some tactics that can help boost reading comprehension for kids and adults with ADHD include:

• Try interest-based reading: People with ADHD sometimes hyperfocus on topics that they find particularly fascinating. Take advantage of this by looking for reading material aligned with those interests.
• Preview the reading material: Another tactic that can boost comprehension is previewing what you will read before you do a more thorough read-through. Reading the title, headings, subheadings, bolded text, and summaries can help people form a mental map of the material, making understanding it a bit easier.
• Engage with the text: Highlighters, sticky notes, and annotations can also help people with ADHD stay more focused on the material.

There is no one-size-fits-all approach. Experimenting with different strategies and being supportive can help your child figure out what reading strategies work best for them.

Reading Issues for Adults With ADHD

Adults with ADHD also face some of the same issues with reading. While research on reading issues for adults with ADHD is limited, several issues could be at play.

It is not unusual to become derailed by internal thoughts or external distractions, particularly when reading something uninteresting or downright boring. You may frequently find that you are losing your place or skipping words in longer passages because you are visually distracted by all the words on the page.

How to Remember What You Read

Try one or more of these strategies to help you stay focused and attentive so that you can remember what you’ve read. Experiment to see what helps you.

Reading Strategies

• Read aloud instead of silently. This may take longer, but it will help you to focus on each word.
• Take brief breaks for movement. Research suggests that physical activity can help people manage ADHD traits and improve cognitive functions.
• Talk about what you have just read. Discuss it with a friend, or just talk aloud to yourself.
• Divide the material into smaller, more manageable chunks. Then take a break and reward yourself after each section.
• Read it twice. Reading something a second time will not only help you better understand what you’ve read but also help you pick up any information you missed the first time around.
• Make the content personal. Think about how it relates to your likes and dislikes and personal experiences.

Tools That Can Help

• Use audiobooks or have someone read to you. This approach is especially helpful for people who learn through listening or are easily overwhelmed when faced with a page full of text.
• Opt for a hard copy. Researchers have discovered that comprehension is better when reading a physical book versus an e-book.
• Use highlighter pens to underscore main points. This will keep you focused and help you recall the main points.
• Take notes while reading, then go back and summarize the main points.
• Use a bookmark or ruler to slide down the page as you read each line, so you don’t lose your place.
• Keep a pad of paper nearby. If you get distracted by internal thoughts, jot down the thought to remember it and get back to it at a later time. Once you have jotted the thought down, set it aside for later.

How to Create the Right Environment

• Adapt your environment. Figure out what works best for you: a quiet reading area or one with some background noise.
• Walk or pace around while you read. This strategy may help you avoid zoning out or focusing on internal distractions instead of the words on the page.
• Eliminate distractions. Is your phone on silent? Is the door closed? Are you hungry? Are you too cold or too hot? Think about and eliminate any distractions that might interfere with your reading.
• Read at the right time. If you’re feeling tired or fatigued, for example, it will be that much harder to focus and absorb what you read.