In For 4 Out For 6 (Extended)

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 allow for less verbal guidance and a steady, comforting anchor for our minds.

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 rates 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

Absolutely amazing practice. Nothing grounds me faster than this breathwork. Thank you for such a beautiful practice and I always look forward to seeing the notification that “Allison has uploaded a new meditation”

Sending all the love 🙏🏽 - Daph