I've made this track to serve as sonic guidance for box breathing, starting 0:34 in.

Follow the sounds
5 seconds breathing in
5 seconds hold
5 seconds breathing out
5 seconds hold

I find this style of breathing to be very calming, relaxing, downregulating. It can support the letting go of tension and noise, moving you towards a more peaceful, still and deep inner state.

Approach with curiosity and sensitivity. How does it feel in your body to pause with lungs full of air? How does it feel to pause with empty lungs? I find that bringing attention to how my body feels during the pauses really encourages the release of tension and feelings of stuckness or heaviness. What does it feel like to maintain awareness on the sensations in your body throughout the whole breathing cycle?

Feel free to make sounds, to move your body and stretch, to have longer breath holds... or to be totally still and entrained on the musical guidance in the track. Make this practice your own, let it be easeful, enjoyable, refreshing and energising.

Let me know how you go with your breathing practice and reach out if you have any questions.

box breathing (5 sec)

This track has been made to sonically guide you through 10 minutes of slow circular breathing, starting 0:30 in.

Follow the sounds
7 seconds in
7 seconds out

I find this style and pace to be ideal for establishing a healthy breathing pattern. One key aspect to this is diaphragm breathing, which can be practiced by placing a book on your belly and breathing in a manner that gently lifts the book whilst the rest of your body remains relaxed.

This breathing also serves well as a more relaxed version of the Wim Hof breathwork, perhaps if you want to loosen yourself up as you settle into your evening, or if you find more full-on styles of breathwork to be uncomfortable.

Once you get a feel for diaphragm breathing and want to take it further, practice using the breath to expand the ribcage. See if you can feel this happen in every direction - forwards, backwards, sideways, even upwards and downwards. Build towards a feeling of using your whole relaxed body to breathe.

Always come back to simple diaphragm breathing if you get lost or it begins to feel uncomfortable. Let it be easy and relaxed, you don't need to force or rush anything. Approach with a sense of curiosity and sensitivity - this is an opportunity to explore your body, to notice more subtleties in how it breathes, and to develop a deeper connection with it.

Let me know how you go with your breathing practice and reach out if you have any questions.

Earthed Being

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