8-Min Nervous System Regulation: Ham-Sa (So-Hum) Breathing

This 8-min nervous system regulation practice pairs natural nasal breathing with a gentle, silent mantra to create a smooth, steady rhythm in the body. By mentally repeating “Ham” on the inhale and “Sa” on the exhale, the breath and mind begin to move together, helping to calm mental chatter and soften tension in the throat, face, and jaw. This can be especially helpful when your mind feels scattered, before speaking, or when you need to regain focus during the day. With 4–8 weeks regular practice, this simple technique supports better stress resilience, improved focus, and an easier return to calm in daily life.

Music Credit: "The Inner Calling" composed by Music Of Wisdom.

Transcript

Hello dear one, I am Anisha and I am right here with you. Before we begin, Let's check in with your inner state. Take a moment to notice your body and your mind. You don't have to change anything, Simply observe. Let yourself arrive in this moment just as you are. Please know that if during the practice you ever feel like you need to adjust, Pause or stop this practice, Feel free to do whatever feels right for you. When you are ready, Let your body get a little more comfortable. If it feels safe, Allow yourself to lower your gaze or to close your eyes. Feel the surface supporting your body. Rest your awareness on your breath. Just noticing the inhale and the exhale exactly as it is. In this practice, You will pair your breathing with two simple mental sounds. On the inhale, You will silently say, Hum. H-A-M, Hum. And on the exhale, You will silently say in your mind, S-A, S-A, S-A. Both the inhale and exhale are done through the nose. So, Let's do a few rounds of this together. Exhale all the air out from your lungs and inhaling through the nose while silently repeating hum in your mind and exhaling through the nose while repeating S-A. Inhale, H-A-M, H-A-M. Now, I will not repeat the sounds. You can repeat them on your own in your mind. As you inhale and exhale through the nose. So, Inhale. Exhale. Exhale. Exhale. Exhale. Exhale. You did great and now if it feels right, Continue this rhythm on your own for six more rounds. As you inhale, Silently saying in your mind, Hum. And as you exhale, Silently saying, S-A. So, I will stay quiet for the next few moments. You can begin whenever you are ready. Now, Let the mantra fall away to its natural rhythm. Take a moment now to notice your body. Do you sense any change in your internal state? Everything is welcome here. When you feel ready to come back, You can gently wiggle your toes and your fingers and return back into your day in. Take care, Dear one. I will be here whenever you need me.

Reviews

A heart opening mantra to breath with. Calming and soothing. Thank you.