Coherent Breathing – 20 Minutes (Minimal Guidance)

An extended, coherent breathing practice for those familiar with the technique. With very little verbal guidance, this session uses gentle counting to set the rhythm, followed by a steady musical tone to support sustained, paced breathing.

Designed to deepen regulation, support heart–brain coherence, and promote a calm, steady state over a longer practice.

Transcript

Hello.

Make yourself comfortable either sitting upright with both feet on the floor or resting back if that feels more supportive.

Allow your shoulders to soften,

Your hands to rest easily and your jaw to relax.

Take a moment to arrive,

Notice how you're feeling right now without needing to change anything.

I'll guide the first few rounds and then I'll leave you to follow the rhythm you can hear.

So start by gently breathing in through the nose,

2,

3,

4.

Out through the nose,

2,

3,

4.

Inhale 2,

3,

4.

Exhale 2,

3,

4.

Inhale 2,

3,

4,

5.

Exhale 2,

3,

4,

5.

Inhale 2,

3,

4,

5,

6.

Exhale 2,

3,

4,

5,

6.

Keeping this going to the rhythm you can hear.

Inhaling as the notes rise,

Exhaling as the notes descend.

If the count ever feels uncomfortable just shorten it slightly keeping your breaths soft.

I'm going to step back and let the rhythm guide you.

Simply stay with a steady inhale and a steady exhale.

If your mind wanders that's completely normal.

Gently notice it and guide your attention back to the rhythm of your breathing.

Gently let go of the rhythm now and allow your breath to return to its natural pace.

Notice how your body and mind feel and carry this steadiness with you into the rest of your day.