Quiet Calm
Quiet Calm
Free Session: Adapted Box Breathing
Appears in this episode
Settle into stillness with adapted Box Breathing and sacred singing bowls.
Quiet Calm uses adapted Box Breathing to quiet the mind and slip you into a deep meditative state. During the final 5 minutes, rainforest sounds and tranquilizing frequencies invite you to meditate or dissolve into relaxation.
Session Guide
Cadence 1
Adapted Box Breathing
INHALE (nose) for 4 seconds
HOLD for 4 seconds
EXHALE (nose) for 6 seconds
HOLD for 2 seconds
This variation of Box Breathing uses a longer exhale to generate a calming response in the mind and body.
Recommended Use
Anxious
Stressed
Long Day
Meditation Prep
Midday Reset
Relaxation
Benefits
Quiet Mind
Alleviate Anxiety
Reduce Stress
Lower Blood Pressure
Gentle Focus
Deep Relaxation
Technique
Focus on breathing slow and steady breath waves while resting your awareness on the music.
Inhale softly for 4 seconds, expanding the belly as air fills the bottom of the lungs. Hold for 4 seconds with the lungs full of air. Exhale slowly, letting go for 6 seconds, either through the nose or mouth. Hold for 2 seconds with empty lungs.
