Four Waves: Breathwork For Stress And Anxiety

Feeling stressed, anxious, or unsettled? Four Waves is a 13-minute guided breathwork meditation with calming music, created to help you slow down and find a more grounded state.Move through four gentle phases: a releasing sigh, a longer exhale, a brief optional pause after breathing out, and a closing breath with a soft hum or sound. Warm, low tones accompany the practice as you settle back into your natural breathing rhythm. Sit or lie down somewhere comfortable. Follow at your own pace, and return to normal breathing whenever you need to. Please do not practice while driving or in water.

Transcript

Welcome. Wherever you are right now, You can take a moment to arise. Sitting or laying down. Eyes open or closed, Whatever feels comfortable. Feeling whatever is supporting you, The chair, The floor. The bag. And letting it take a little more of your weight. Maybe the shoulders soften. Maybe the jaw. Things becoming a little more relaxed. And the breath is always yours. At any moment. You can let it return to its own rhythm. Here's what we'll do together. Three waves of breath, Each one a little slower, A little quieter than the last. And then we'll take three final breaths to close this practice. I'll show you each one. Just follow my voice. The first breath. Will go in through the nose. And then a little more again through the nose to top it off. And release with a deep sigh through the mouth. And let's do this together. In through the nose, A little more. And sigh it all out. Again, In through the nose. A little more. Inside out. And again. In in and out. Good. And again. In. And out. One more time. In. In. And sigh it all out. Allow the breath and body to settle. As we move into the second one. In this one, We'll go in through the nose for a count of four. And out through the mouth for a count of six. Just follow my voice. Breathe in… 2… 3… 4… and out… 2… 3… 4… 5… 6… and in… 2… 3… 4… and out… 2… 3… 4… 5… 6… and in… 2… And out. And in. And out. And in. 3, 4, 5, 6, And relax. Allow your breath to return to its natural rhythm. Soften more into the body. As we move into our third breath. We'll breathe in through the nose on this one. And as we breathe out, We'll go all the way to the bottom of the breath. And hold, And on each one, We'll see what's waiting for us there. Now let's begin. Breathe in. . . And out, Letting all the air out, Nothing forced, But when you get to the bottom, Hold. Keep holding. Keeping the body soft. See what's there. What you can discover. Now breathe in, Feel your body nice and gentle. No urgency. Nice and soft. And now let's breathe out. And when you get to the end, Hold. Continue to soften the body into the whole. Nothing to force, Nothing to fix, Just presence, Curiosity, Questions. And now breathe in, Fill yourself all the way to the top once again, Nice, Slow, Gentle, No urgency, Telling the body that we have enough, That we are enough. And let it all out all the way. Once you're ready at the bottom, Pause. And whole. Soften the body. You already have everything you need inside of you. And if you feel the urge to breathe, Ask why. What's really there? Now breathe in, Slow and gentle, Filling yourself all the way up. And now let it go all the way out. When you get to the bottom, We're gonna pause once again, One last time, Softening into it. Understanding we have more than we could ever imagine already inside of ourselves. And now, Allow your breath to return to its natural rhythm. As we move into our final closing breath. Here we'll take a deep breath in, Filling the body all the way from the bottom to the top, Through the spine, Up through the crown of the head. And then we're going to hold, Squeeze the body just a little. And then we're going to release with a sigh, A sound, Whatever noise your body wants to let out. And if you're somewhere you can't make a sound, You can hum softly or simply imagine it. And here we go. Let's take a deep, Gentle breath in. Filling ourselves up all the way to the spine. To the crown of the head. When you get to the top and you feel as if you've taken enough, Hold, Squeeze slightly, Keep holding. And now release with a sigh or a sound, Whatever your body says, Whatever it wants, Just let it out. And again, Deep breath, Filling the body up. All the way through the spine to the crown of the head. Once you get there. Pause. Hold. Squeeze just a little. And as we release, Let's do it again with a sigh or sound of your choice. Let it out. And again, One last time, Fill yourself up all the way through the spine to the crown of your head. Holes at the top. Squeeze just a little. Keep on holding. You got this, Keep on holding. And for one last final time, Just release everything inside through a sound, A sigh, Whatever feels, And just let it all out. And allow your body now to soften, Return to the natural rhythm that's inside. Slowly begin to feel the room around you. The sounds nearby. Alive. The air on your skin. Feeling what's holding you. The weight of you here. Noticing how the body feels. Shoulders. Ciao. The belly. The breath. Maybe something feels different from when we began. Maybe it's sorrow. Maybe it's nothing. Whatever. It's a no. And this feeling? You can take with you. Into the day or into the evening, Wherever it takes you. And whenever you need this. Close your eyes. Use the breath as a key. And remember this moment that can be unlocked anytime.