When You Need a Slow, Steady Pause | 10 Min Guided Coherent Breathing
- Free: every session, no paywall
- No ads, no interruptions
- Keeps playing with your screen off
- Track your practice and streaks
A guided coherent breathing session with a smooth, continuous breath loop and no breath holds. It starts with a short explanation, then moves through three breathing segments. 00:00 Breathing instructions 01:26 Coherent breathing 1 05:34 Coherent breathing 2 09:42 Coherent breathing 3 ⚠️ Before you practise Sit or lie down somewhere safe. Never practise while driving, riding, bathing, swimming or near water. If you can't hold your breath any longer, breathe in; this is not a contest. If you feel dizzy or uncomfortable, stop and return to natural breathing. If you are pregnant or have a heart condition or serious health problem, ask a medical professional first. This is not medical advice.
Transcript (English)
Welcome back to Breathing Space Today's practice is 10 minutes of coherent breathing This video offers a safe haven for your body and mind Research shows that when you breathe 5 to 6 times per minute your heart and brain enter physiological resonance at 0.1 hertz This state can activate the vagus nerve helping you heal from chronic anxiety
emotional repression and psychological trauma Today's practice has no breath holds Let your breath flow in a continuous loop breathing in and out without pause For today's practice start by breathing in for five seconds then out for five seconds Breathe through your nose throughout
Now find a comfortable position Lie down or sit Relax your shoulders Settle into your body Ready? Three
Two One Coherent breathing Breathe in Two Three Four Five
Breathe out Two Three Four Follow this five-second rhythm Breathe in Two Three
Four Five Breathe out Two Three Four Five Breathe in
Two Three Four Five Breathe out Two Three Four
Five Breathe in Two Three Four Five Breathe out Two
Three Four Five Breathe in Two Three Four Five
Breathe out Two Three Breathe in Breathe out Breathe in Breathe out Breathe in
Four Five Breathe out Two Three Four Five Breathe in
Two Three Four Five Breathe out Two Three Four
Five Breathe in Two Three Four Five Breathe out Two
Three Breathe in Breathe out Breathe in Breathe out Breathe in Four Five
Breathe out Two Three Four Five Breathe in Two Three
4 5 Breathe out 2 3 4 5 Breathe in
2 3 4 5 Breathe out 2 3 Breathe in
Breathe out Breathe in Breathe out Breathe in 4 5 Breathe out 2
3 4 5 Now Slowly return to your natural breath Breathe in through your nose Breathe out through your mouth
Let each inhale and exhale Follow this wave Ready? 3 2 1 Keep your breath flowing Breathe in
2 3 4 5 Breathe out 2 3 4
5 Breathe in 2 3 4 5 Breathe out 2
3 4 5 Breathe in 2 3 4 5
Breathe out 2 3 4 5 Breathe in 2 3
4 5 Breathe out 2 3 Breathe in Breathe out Breathe in
Breathe out Breathe in 4 5 Breathe out 2 3 4
5 Breathe in 2 3 4 5 Breathe out 2
3 4 5 Breathe in 2 3 4 5
Breathe out 2 3 Breathe in Breathe out Breathe in Breathe out Breathe in
4 5 Breathe out 2 3 4 5 Breathe in
2 3 4 5 Breathe out 2 3 4
5 Breathe in 2 3 4 5 Breathe out 2
3 Breathe in Breathe out Breathe in Breathe out Breathe in 4 5
Breathe out 2 3 4 5 Breathe in 2 3
4 5 Breathe out 2 3 4 5 Now
Slowly return to your natural breath Breathe in through your nose Breathe out through your mouth When thoughts arise Bring your attention back to your chest Feel it rise and fall with each breath Ready? Three
Two One Keep your breath flowing Breathe in Two Three Four Five
Breathe out 2 3 4 5 Breathe in 2 3
4 5 Breathe out 2 3 4 5 Breathe in
2 3 4 5 Breathe out 2 3 4
5 Breathe in, two, three, four, five Breathe out, two, three, four, five Breathe in, two, three, four, five Breathe out, two, three, four, five Breathe in, 2, 3, 4, 5 Breathe out, 2, 3, 4, 5 Breathe in, 2, 3, 4, 5
Breathe out, 2, 3, 4, 5 Breathe in, 2, 3, 4, 5 Breathe out 2 3 4 5 Breathe in
2 3 4 5 Breathe out 2 3 4
5 Breathe in 2 3 4 5 Breathe out 2
3 4 5 Breathe in 2 3 4 5
Breathe out 2 3 4 5 Breathe in 2 3
4 5 Breathe out 2 3 4 5 Breathe in
2 3 4 5 Breathe out, two, three, four, five Breathe in, two, three, four, five Breathe out, two, three, four, five Breathe in, two, three, four, five
Breathe out, two, three, four, five Breathe in, two, three, four, five Breathe out, two, three, four, five Breathe in, two, three, four, five Breathe out Two Three Four
Five Breathe in Two Three Four Five Breathe out Two
Three Four Five Now gently return to your natural breath Notice the images in your mind Imagine each exhale
letting your nervous system lower its guard You are safe now This space belongs to you You're doing well Your body is now in deep resonance This frequency is soothing those tiny traces of anxiety
Your body, mind, and inner self soften and open You're finding comfort and safety again For today's practice, try repeating it for 15 days in a row Let this spiritual energy and healing resonance gradually become your confidence in facing the world If this practice has helped you,
please share this peace with every friend you feel could use a little kindness Together, let's share this resonance with more people who need it Today's practice is my final video on this channel Thank you for all your companionship and support
In the days ahead, remember to practice breathing every day And share this energy with friends who need it Thank you for watching Finally, remember to breathe remember to laugh
Peace
YoYo Television Series Exclusive
SANCTUARI breathwork app · design your own practice; app minutes count on the leaderboard here too
More sessions
Do This for 15 Minutes to Switch Your Body Into Calm | Breathwork
Ready for a More Advanced Session | 20 Min Guided Wim Hof Breathwork
When Bedtime Comes but Your Mind Is Still Going | 19 Min Guided Slow Breathwork
A Stiff Back and a Busy Evening | 24 Min Slow Kundalini Spinal Breathwork
When Coffee Isn't Doing It Anymore | 24 Min Guided Wim Hof Breathwork
Day One of a 15-Day Breathing Challenge | 21 Min Guided Wim Hof Breathwork