Breathwork For Calm And Balance With Music

In this guided meditation, Shannon will lead you through Box Breathing—a simple yet powerful technique, bringing a deep sense of calm. You'll follow a steady rhythm: inhale for 4, hold for 4, exhale for 4, and hold again for 4. Adjust the pace if needed.

Disclaimer: This session is all about relaxation and well-being. Feel free to participate in a way that feels good for you. If you have any medical conditions, breathing difficulties, or past experiences that might make breathwork or meditation challenging, please take it easy or skip anything that doesn’t feel right.

Music Credit: Chris Collins, Indie Music Box

Transcript

Take a moment to settle in.

Make yourself nice and comfortable.

Keeping a tall spine,

Allow your body to relax and closing down your eyes or your gaze if that feels good for you today.

Soften the muscles in your face,

Relax your brow,

Your forehead,

Unclench your jaw and let your shoulders relax away from your ears and melt down your back.

Let's take one deep inhale,

Filling the lungs,

Open the mouth and exhale.

One more time inhale and sigh it out.

Bringing your attention to your breath,

Inhaling and exhaling naturally through your nose.

Notice the coolness of the breath on the inhale and the warmth of the breath on the exhale.

Slowly begin to lengthen your breath,

Letting each inhale and exhale become a little deeper,

A little slower.

We're now going to begin box breathing.

Together let's exhale all the air from our lungs and inhale for 2,

3,

4,

Hold 2,

3,

4,

Exhale 2,

3,

4.

Inhale 2,

3,

4,

Hold 2,

3,

4,

Exhale 2,

3,

4.

Notice any shifts in your body from the beginning of your practice to right now.

Maybe you feel a little calmer,

A little more centered.

Let's close with a final deep breath together,

Inhale through your nose,

Open your mouth and sigh it out.

As we transition back to the day,

Remember to check in with your breath from time to time,

Knowing you can return to this practice anytime you need a mental break,

A reset or even when you're just feeling overwhelmed.

I hope you found a little bit of peace to take with you into your day.

Thank you for practicing with me.