Tag Archives: trauma releasing exercises

Holotropic breathwork compared to trauma releasing exercises

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I finally did holotropic breathwork yesterday evening with Patrice. It’s also known as rebirthing, since if you do it enough times, apparently you get back to, and release the trauma from, your birth experience.

I had no sense of time, memory, or when I acquired the energies I released. But release I most certainly did.

Patrice was a great coach. I didn’t know what to expect as she had me start exhaling through my mouth, then after a bit, adding inhalations through my mouth. (Both of these are such a no-no in yoga!)

She told me what I might expect (shouting, shaking, crying, coughing, all forms of physical/emotional release) and made it all sound perfectly okay to experience whatever came up for me. She helped me feel that it was safe to surrender.

She warned me not to fall asleep — that some people do that as a way to escape their emotions.

She did not have to worry about that!

Patrice had put a few needles in key points, including LI4 (associated with the ego and being grounded), and at various times, she moved her hands on my body to support the energy flow. She may have also done some medical qi gong (like reiki) on me. I wasn’t paying that much attention to her after a while…

Then we sped up the breathing. And nothing happened. The exhales were supposed to have a “ha!” sound to them, and after about 5 minutes of this, I started laughing. My ha! ha! ha!s became hahahahahaha’s. She laughed with me.

‘Cause, you know, it was totally ridiculous to be doing this! Ridiculously funny and silly and wonderful!

Then I coughed a little and that felt good so I coughed some more. Patrice helped me sit up on the table. Then I started roaring… It was like some energy was coming up from my stomach out my mouth, and it was fierce and loud, and I got red in the face several times as it just kept coming up and out of me.

And then my eyes started tearing and water gathered in my mouth, and I thought I was going to throw up. Patrice got a wastebasket.

And you know what? I never did, and she  told me later she knew that I wouldn’t. But I didn’t know that. I was vomiting something. It felt real. It just wasn’t food. It was some nasty energy that had been inside of me, now coming out.  Then that urge was over.

I laid back down. More of the ha ha ha. Faster! Sharper!

My legs soon wanted to move. Soon they were shaking involuntarily, much like in David Berceli’s trauma releasing exercises, except that my legs were straight with just a little support under my knees, instead of with my knees bent. My left hand also shook, but not my right — just like when I do the trauma releasing exercises.

I went through cycle after cycle of leg shaking. I even repeatedly kicked something out of my body (which I never do with TRE), then went back to leg shaking. The kicking seemed to be removing something energetic from my sacrum, which (if you know me or have been reading this blog regularly) is where some ancient issues have been residing in my body.

After awhile, I slowed down on the ha’s, drawing them out, making them long, and at the beginning of each exhalation, my legs would start quivering, and by the end of the exhalation, they were nearly still.

Winding down… At the end, Patrice was just rubbing my belly gently. I laid there, getting more and more still, feeling the surge of electrical energy in my body, just like after TRE.

Patrice said later that I was putting out so much heat, she had to open the door and let some cool air in. I was totally unaware of that.

I feel so grateful that I had the core strength and the stamina to stay with the process all the way through. Thank you, yoga!

So… to compare holotropic breathwork to David Berceli’s trauma releasing exercises from his book The Revolutionary Trauma Release Process…

The holotropic breathwork overuses the diaphragm, the breathing muscle. The trauma releasing exercises overuse the leg and hip muscles. With both, you deliberately create a state of overload or stress in the body, and the release brings up deeper stuff.

The trauma releasing exercises don’t include noise. I liked being noisy. But you can do the TREs in a hotel room and/or alone, so there you have it. Make noise if it works for you! There’s a place for them both.

The holotropic breathwork should definitely be done with a guide present, because you could get so wild, you might hurt yourself. (Apparently people do this in groups. That must be quite an experience!)

You can do the trauma releasing exercises alone, without a guide. At least, I’m guessing most of us can. For someone who’s recently been traumatized, it is probably best to have a guide present.

So, having heard of holotropic breathwork but not knowing what it is before doing it, this was my experience. And afterwards, Patrice gave me a compliment — that I went through a nice range of emotions.

I liked it. I want to do it again.

Trauma release heavy heart

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Someone found this blog using those search words.

No doubt they found my post on trauma releasing exercises, from David Berceli’s book The Revolutionary Trauma Release Process. That post did not specifically address a heavy heart. I’m not sure if the exercises would help. They are designed more to help you heal from a terrifying fight-flight-or-freeze situation, and from chronic stress and deep patterns of holding tension in the body. But I don’t know.

If you find me again, this is for you. Heartbreak can feel traumatic. I know. I’ve been there several times.

In my experience, heavy hearts take time to heal. Give yourself time and be as kind to yourself as possible. Let trusted others know your heart feels heavy and allow them to be kind to you too.

A heavy heart led me to meditation. I tried to avoid the pain. It didn’t work. What was left was facing it. Because when your heart is really heavy, you want to feel some emotional movement. Heaviness has tremendous gravity. You don’t want to feel stuck with a heavy heart.

I don’t know, but I suspect you will move through this. You are resourceful enough to be looking for help, looking for change.

When I sat with my heavy heart and just faced it — noticed where in my body I felt it, qualities of the feeling, finding words to describe it — I noticed there was more to me than just my heavy heart. That lightened the load, began to put some space around my heavy heart.

Here are some other suggestions:

You can be just a little bit grateful that you are feeling this because it means you have an active, alive heart center. Some people don’t. You are responsive to life, which is sometimes heartbreaking.

You are also not alone. At any given moment, a million people and more in this world have heavy hearts. Even if every single one of them has retreated into their bedroom, you have a lot of company! Connect with them psychically. Be curious about them.

You can google and learn how to do EFT. You can take the homeopathic remedy Ignatia Amara. You can watch sad movies and cry, or just cry — tears are healing.

There is no instant cure. It takes time.

You can make a plan to do one kind thing for another person. Help a single mom have some private time by taking the kids out to a park. Help a homebound senior with groceries or cooking. There are thousands of nonprofits who need volunteers — in prisons, homeless shelters, food banks, children — there is simply no end to it, unfortunately.

And I don’t think it would hurt to do the trauma releasing exercises.

Trauma releasing exercises

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Update: In Feb. 2011, I started my Chronic Stress and Trauma Recovery Challenge. Click the link to read about it. If you’ve done them even once, I’d love for you to comment on your experience(s).

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I wrote about them in my earlier post entitled “Another Book Influences Meditation,” about the book The Revolutionary Trauma Release Process by David Berceli.

I’ve been doing David Berceli’s trauma releasing exercises a couple of times a week for over a month now. This morning I did them and changed it up a bit: during the seventh exercise, when I was lying on my back, knees bent, soles on floor, my legs were cycling through bouts of shaking and stillness. During the still periods, I could feel an electric current running through my legs, and then the shaking would begin again.

This time on impulse, I raised my forearms straight up and just gave my hands a little shake. Immediately, involuntary shaking began in my forearms, which lasted some time. Even when my legs cycled into stillness, my forearms kept shaking.

(Note: When I spontaneously released the blockages from an old trauma while reading Waking the Tiger, my forearms as well as my legs shook, and there was a pins-and-needles sensation from the elbows down and the waist down. Haven’t encountered that sensation again.)

Then I raised my entire arms from the shoulders, and man, they just took off with the shaking. Eventually my right shoulder, but not my left, was also shaking.

This without deliberately stressing my arm muscles the  way I do my leg muscles to incite shaking.

I shook for 20 minutes, and then I meditated.

Soon I realized that the parts of my body that had been shaking (legs, arms, and right shoulder) felt distinctively different from the parts that didn’t shake. The shaken parts felt lighter and cleaner, as if something heavy and a little murky had cleared out of my body.

Further incentive to keep doing these — I would like to experience all the parts of  my body shaking, releasing stress and trauma, and feeling light and clean again.

The Q’ero believe only humans accumulate hucha. They remove it using breathing techniques. The Q’ero probably have never encountered anything like the stressful lives we modern Americans live. (I mentioned hucha and breathing techniques in an earlier post called “Body Scanning Practices.”)

Trauma releasing exercises release vast amounts of hucha.

They also have an effect similar to Carlos Casteneda’s description of recapitulation — you release “other” unclean energy and reclaim “your” clean energy, but without having to dredge up memories one by one and fan your head back and forth with your breathing.

No images, no sounds, no words are required with Berceli’s exercises. They are a purely kinesthetic way of releasing hucha/trauma.

That makes them elegant and accessible.

Another book influences meditation

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I recently read the book Trauma Releasing Exercises by David Berceli, kindly lent to me by John Daniewicz, a member of my sangha, after we had a wide-ranging discussion that included healing from trauma.

Berceli came up with a set of seven physical exercises based on bioenergetics whose purpose is to tire the leg and hip muscles so that they tremble, quiver, and shake. He did this after spending time in war zones in Africa and the Middle East, wanting to find a way to help victims, witnesses, and caregivers release trauma energy from their bodies without psychotherapy. Some cultures don’t include psychotherapy, and some circumstances make it impossible.

The trembling releases the energy frozen in the body from trauma or prolonged stress (which in my view and some others’ has the same effect on the body as a true trauma).

I’ve been doing the exercises a couple of times a week. They take 20-30 minutes to do. At the end, I lie on the floor, knees up, with my legs going through cycles of fine tremors, visible quivering, and gross muscle shaking.

When I feel done, I just straighten my legs and the trembling stops.  I feel more present.

Berceli has a newer, more sophisticated version of the book, The Revolutionary Trauma Release Process. Both are available on amazon.com.

The exercises are pretty much the same in both books. (By the way, the latter book got 5 stars from all 21 reviewers on Amazon, pretty remarkable in itself.)

There’s a video too, which I haven’t seen.

I think everyone should at least know about the exercises, and if you’ve ever had trauma in your life or been a caregiver to traumatized people or been under prolonged stress, please consider actually doing them, no matter how long ago it was.

This is definitely remedial work, but the more we can let go of the past, even as it resides in our bodies, the more capacity we have for being present, in my opinion.

And that’s how I tie this topic into my meditation blog. It’s about cultivating presence, and this helps.