Gentle Counted Breathing For Bedtime

Settle into a comfortable resting position and follow a gentle breathing practice, moving from an easy natural breath into a counted rhythm and back again. The guidance offers a four-count inhale, a pause, and a longer exhale. Keep every breath comfortable, shorten or skip the pause whenever you wish, and return to natural breathing at any time. Soft music accompanies the narration. The practice closes with permission to breathe at your own pace, leaving a quiet space for continued rest.

Transcript

Take it slow. Gentle breath in. And let it fall out naturally. There's nothing you need to change Nothing you need to do perfectly. Just letting the breath move in its own soft rhythm. And now, If it feels comfortable. We'll ease into a simple box breath together. A pattern that tells the body, You are safe now. Inhale for four. One. Three. For. Hold for a count of four. One. Too. Three. For. Now exhale for a count of six. One. Too. Three. For. Five. 6. Good. Let the breath settle. Again. Inhale for four. Hold for four. And exhale for six. Each breath softening your edges. Each breath, Loosening the mind's grip. Each breath shifting you gently into the territory of rest. One more time. Inhale for four. Hold for four. Exhale for six. And now, Let your breath return to whatever pace feels most natural.