Coherent Breathing With Music For Stress And Sleep

Coherent breathing is known for its ability to reset the nervous system—reducing stress and anxiety, promoting relaxation, improving mood, and enhancing mental clarity. A relaxed nervous system also supports deeper, more restful sleep.

In this session, Pam Strand guides you through the simple, science-supported technique of slowing the breath to about 5–6 cycles per minute, while music composed by Sharon West of Dusty Dreams Music and the resonant tones of gongs provide a steady anchor. The combination of sound and breath invites your body and mind to harmonize, creating a natural state of ease and resilience. You are encouraged to simply follow the rhythm, soften into the experience, and carry the calm it creates into the rest of your day.

Transcript

Welcome in.

As you find your comfortable position,

Whether that's seated or laying down,

Let the music help slow you down.

Let the music help you relax.

Whether you're seated or you're laying down,

Be in a position where you can remain alert.

And if you do happen to fall asleep,

That's okay.

Your body and your mind must have needed it.

Begin to breathe through your nose in and out.

If that's not possible,

Slightly part your lips and breathe through your mouth.

Let's slow the inhale.

Lengthen the exhale.

Today we will be breathing to a rate of 5 to 6 seconds for the inhale and 5 to 6 seconds for the exhale.

It's called coherent breathing because it brings coherence and balance to our systems,

Allowing us to relax,

To really relax.

There'll be a gong for the inhale and one for the exhale.

That is the gong for the inhale.

That is the gong for the exhale.

One more time.

That's the inhale.

And this is the one for the exhale.

Make any final adjustments to your position.

Wiggle around and just relax.

Release any tension.

Relax every time you exhale.

And we will begin in a few moments.

The inhale will be coming up.

And here we go for the inhale.

And the exhale.

Inhale slowly,

Gently,

Deeply.

Exhale and relax.

Inhale.

Exhale.

Inhale.

Exhale.

Now let the music guide you.

If your mind has wandered away,

Bring it right back to your breath.

No judgments,

No worries.

Just begin again.

Relax as much as possible.

And without thinking,

Just let the music guide you.

Inhale.

And exhale.

And exhale.

Inhale.

Exhale.

Inhale.

Exhale.

And now release that rhythm of breathing and let your body breathe the way that it wants to breathe.

And just notice.

Notice the calm that your breath brought to you today.

Savor that for a few moments.

Maybe even put a little smile on your face.

Now begin to wiggle your toes and your fingers.

Bring yourself back to the room.

And may the peace that you created remain with you for the remainder of your day.