In For 4 Out For 6

The intention of this meditation is to help bring you to a deeper state of relaxation using longer exhalations and comparatively shorter inhalations. This way of breathing activates the parasympathetic nervous system, which brings our body into a state of rest-and-digest. We’re essentially giving our body a break to recover and heal. I composed this music to facilitate this type of breathing practice, so you'll hear and/or feel four beats for the inhale, and 6 beats for the exhale. The music and rhythm allows for less verbal guidance and a steady, comforting anchor for our mind.

Transcript

Hi,

I'm Allison,

And I will be guiding us through a breathing meditation using my voice and the music.

The intention of this meditation is to help bring you to a deeper state of relaxation using longer exhales and comparatively shorter inhales.

This way of breathing activates the parasympathetic nervous system,

Which brings our body into a state of rest and digest.

In this state,

Our heart and breathing rate slow down,

Our blood pressure decreases,

And our digestion improves.

We're essentially giving our body a break to recover and heal.

So we're going to inhale for four counts,

Or beats,

And then we're going to exhale for six counts,

Or beats.

So let's give this a try together,

In just a moment,

Here we go.

Inhale,

One,

Two,

Three,

Four.

Exhale,

One,

Two,

Three,

Four,

Five,

Six.

Inhale,

One,

Two,

Three,

Four.

Exhale,

One,

Two,

Three,

Four,

Five,

Six.

Now you might notice the music moving in an upward direction during the inhale,

And then going back down during the exhale.

So if you don't like counting each breath,

You can use those musical cues to prompt each inhalation and exhalation.

So I'm going to pick us back up with the counting,

And then I will fade that out and let the music be our guide until the very end of this practice.

So get comfortable,

Relax your shoulders,

And inhale,

One,

Two,

Three,

Four.

Exhale,

One,

Two,

Three,

Four,

Five,

Six.

Inhale,

Exhale,

Inhale,

Exhale.

Reviews

I love your breathing work with music. I never dreamed I would feel so good about breathing - music therapy.

Thank you

The music was hypnotic... very effective! Thanks ❤️

Thank you for your breathwork practice. Anytime is a good time right so ahh it’s off to cook dinner.

Thank you for composing a truly relaxing and restoring meditation. I love it!

Beautiful rendition of guided breathing. My heart and breath keeping pace to the beat

Brilliant with the music. Thank you so much for this!!!

😮 great way to stay on track, mindful breathing. Love this🪷

This is brilliant! So great not to have to count, or listen to a voice. Just breath, enjoy the music and relax. Thank you! 😊🙏🏻