Exhale: Guided Breathing Meditations: Sync Your Breath to Measured Musical Beats

Listen now on your favorite streaming platform as you read along: https://ffm.to/exhale1.owe

Welcome to your new breathing practice. With these recordings, and others that have already been released, you’ll be able to create your own breathing adventure by combining tracks in a unique playlist customized especially for you. Create a playlist that helps you relax, get focused, or energize yourself based on the needs of your body at that time. All you have to do is plug in, play, focus, and breathe.

The breath is a form of active meditation, if you’ve had problems staying focused while trying to meditate in the past the breath is the tool to help focus your mind internally and create space for relaxation.

Each breath is labeled by a number denoting the length of the inhale and the exhale in seconds. The first number is how long to inhale for and the second number is how many seconds to exhale for. In the recording the first tone is played for the corresponding duration followed by a second tone of another pitch, this is one breath cycle. Next the track repeats the cycle for approximately five minutes.

A breath cycle is the duration for an inhale and exhale to be completed. The notes being played are A4, at 440 Hz, then D4. If you’d like other notes, sounds, durations, or variations of these tracks, drop a message to Jenna Citrus on a social media platform or use the contact form at jennacitrus.com/about

Any of the balanced breath tracks can be used for square breathing if you choose a hold instead of a change in ventilation. To create the box breath pick a comfortable track length and every time the piano is played hold your breath at the top of the inhale and the bottom of the exhale. Like this: key is played, inhale, next key is played, hold with air retained in your lungs, next key is played, exhale, next key is played, hold at the bottom of your breath with empty lungs, then repeat.

To practice Triangle Breathing, pick a balanced breath, inhaling when the piano strikes and exhaling when the piano strikes again. You can choose to hold your breath at the top of the inhale for the duration of one note for an energizing breath, or hold at the bottom of the exhale for a calming breath practice. The audiobook that accompanies this recording will explain in more detail how to practice different types of breaths and how to utilize them.