Booking your first breathwork session can feel exciting and a little daunting. People talk about tingling hands, tears, laughter and "the best rest of my life". Here's an honest guide to what really happens, so you can walk in relaxed.

Before the session

  • Eat lightly. A small meal two to three hours before is ideal.
  • Wear comfortable clothes and bring layers; your body temperature can change.
  • Check the contraindications. Conditions like epilepsy, heart disease or pregnancy mean some techniques aren't right for you. Read our breathwork contraindications guide.
  • Skip alcohol and drugs for at least 24 hours.

How a session usually unfolds

  1. Welcome and intention. The facilitator explains the technique and safety, and invites you to set a simple intention.
  2. Lying down and breathing. You breathe in a guided rhythm, often with music. At a Holosomatic® Experience, the music plays through wireless headphones so you can go fully inward.
  3. The active phase. This is where sensations come up. Facilitators may offer supportive touch (always with your consent) — this is the bodywork part of the Holosomatic® approach.
  4. Rest and integration. The breath returns to normal and you rest. Many people say this is the most peaceful part.
  5. Sharing. Optional — you never have to speak.

What you might feel

Common, normal sensations include tingling in the hands or face, warmth or cold, waves of emotion, spontaneous movement, or a very quiet, spacious mind. Some people feel very little the first time, and that's fine too. You're always in control: slowing your breath brings you back within a minute. If you want to understand why this happens, read breathwork and brainwaves.

After the session

  • Drink water and eat something grounding.
  • Give yourself a quiet evening if you can.
  • Write down anything that came up. Integration matters as much as the session — see how to integrate your breathwork session.

Where to try it

Join a live Holosomatic® Experience in cities across Europe — see upcoming events, or local pages for London, Amsterdam and Hamburg. Prefer home? The membership offers eight live online workshops a month. You can also find a certified facilitator near you in our directory.