Coherent Breathing 5.5 Breaths Per Minute

Welcome to this coherence breathing practice,

Also sometimes known as heart resonance breathing.

The music in this practice is set to a pace that will help you to breathe in for 5.

5 seconds and out for 5.

5 seconds,

Making a total of 5.

5 breaths per minute.

I'll guide you into the practice for a few rounds and then I'll leave you to it.

I'll also let you know when we reach a 20 minute mark,

But know that you can return to your natural breath at any time you wish.

If you haven't already,

I invite you to get comfortable.

You can sit up on a meditation cushion or in a chair and focus for a moment on establishing a posture that feels sustainable for the duration of your practice.

You can use support for your back,

Or you can even lie down.

The most important thing is that you don't feel slouchy or scrunched up in your abdomen.

So whether you're sitting or lying down,

Make sure you can breathe gently into your belly.

Allow your eyes to close or soften and still your gaze and relax your shoulders.

Begin to listen to the rhythm of the music.

There's a steady beat.

To bring your breaths to 5.

5 breaths a minute,

You'll follow four beats on your inhale and four beats on your exhale.

You're not trying to fill up all the way to your fullest deep breath.

Simply breathe softly through your nose,

Calmly and gently.

Let's do a few together.

Two,

Three,

Four.

Exhale,

Two,

Three.

Exhale,

Two,

Three,

Four.

Keep on going.

Now you've got the rhythm.

Remember,

You're not aiming for super deep.

Let the belly gently expand and softly contract.

No force.

A sweet and steady flow.

To exhale.

Sometimes your breath might get a little bit deeper,

And sometimes it might get quite shallow.

Don't overthink it.

I'll leave you now to enjoy the practice.

And I'll let you know when we get to the 20 minute mark.

You've completed 20 minutes of breath work.

So take this next breath with your full attention.

And at the end of the exhale,

You can release control of your breath.

Take your time returning back to your regular activities.

May you be happy.

May you be healthy.

May you feel safe.

May you be peaceful.