Breathing · 10 min
Breathing in Waves
A 10-minute coherent breathing practice (5.5 seconds in, 5.5 out)
Background
Slow, even breathing at about five and a half breaths per minute – sometimes called coherent or resonance breathing. A guided 10-minute practice with gentle cues, then a long stretch to breathe on your own with the sound of the sea.
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Practise sitting or lying down, and if you feel dizzy at any point, simply return to normal breathing.
Settle into a position where your belly can move freely.
Let your eyes close, or rest your gaze softly on the floor.
In this practice, the in-breath and the out-breath are the same length. A little over five seconds each.
No holding. No forcing. Just slow, even waves, in and out.
Breathe through your nose if you can, and let the breath be quiet.
I'll guide you for a while. Breathe in…
and out… in… and out… in… and out… in… and out…
Let the in-breath fill the belly first, then the ribs. Let the out-breath empty without effort.
in… and out… in… and out… in… and out…
If the pace feels too slow, shorten it a little. Comfort is more important than precision.
in… and out… in… and out…
Now continue on your own. Let the waves of the sea set the rhythm, if that helps.
I'll come back in a few minutes.
Still breathing in waves. In…
and out… in… and out…
Carry on a little longer.
Now let go of the count. Let the breath find its own pace.
Notice how your body feels. Maybe warmer. Maybe heavier. Maybe more awake.
Notice the space in your mind, even if it's only a little.
You can come back to this rhythm at any time – a minute at your desk, a few breaths before sleep.
When you're ready, open your eyes.