Start Here
Everything you need to know to begin your journey from anxious to calm—no guidance needed.
How This Works
This is a 4-week self-guided program. Each week builds on the last. Follow the protocol daily and track your progress.
Check your current week below. If you're just starting, begin with Week 1.
Scroll to the Audio section. Press play on your assigned track. That's your daily session.
Notice your stress triggers and responses. Use the Assessment section weekly to check in on body, mind, and belief.
Video Tutorials
Watch these guided demonstrations to master the techniques.
Soma Breath Meditation Masterclass
Core SOMA technique demonstration
Stress Release, Deep Relaxation
4:8 breathing pattern for deep relaxation
Haaaa Breathing For Vagus Nerve
Vagus nerve activation for anxiety relief
Understanding Coherent Breathing
6 breaths per minute is the golden frequency for calming your nervous system. At this pace, your heart rate variability synchronizes with your breath, creating a state of calm and coherence.
How to Practice Coherent Breathing (6 bpm)
- Sit comfortably or lie down
- Breathe in through your nose for 5 seconds
- Breathe out through your nose for 5 seconds
- That's it. No breath holds. Just smooth, even breathing.
- 10 breaths = 1 minute. Do this for 5-10 minutes minimum.
Your Daily Routine (22 minutes)
This is the minimum effective dose. Do this every day, no matter what.
The One Rule
Don't skip days. Anxiety thrives on inconsistency. Even 5 minutes of coherent breathing is better than nothing. Missing one day won't hurt—but three days in a row will set you back.
What If...? (Real-Life Obstacles)
Anxiety will try to stop you from practicing. Here's how to navigate it.
Stop the audio. Open your eyes. Practice 2:4 breathing (2 sec in, 4 sec out) until you feel grounded. Don't force it. Try again tomorrow with a shorter session (5 min).
Normal. That's literally what anxiety does. Don't fight the thoughts—just keep counting your breaths. In for 5, out for 5. Your mind will wander 100 times. Bring it back 101 times.
Start with 1 minute. Literally 60 seconds. Set a timer. Breathe in for 5, out for 5. Do it 6 times. That's it. Tomorrow, do 2 minutes. Build slowly.
This isn't magic. Week 1 you might not feel much. By Week 2, you'll notice you recover faster from stress. By Week 3, you'll catch yourself being calm in situations that used to trigger you. Trust the process.
Your Healing Profile
Understanding where you're starting from to design the path forward.
Current State (Point A)
- Chronic stress from high-pressure work environment
- Racing thoughts, especially at night
- Occasional panic attacks or intense anxiety episodes
- Performance anxiety affecting work and relationships
- Poor sleep quality due to worry and rumination
Desired State (Point B)
- Calm under pressure, even in stressful situations
- Clear, focused thinking without mental fog
- Emotional regulation—responding vs. reacting
- Peaceful, restorative sleep
- Confidence that you can handle whatever comes
Calming Audio Library
Official SOMA Breath tracks for anxiety relief and nervous system regulation.
Before Any Session
- Headphones required — binaural beats only work through stereo headphones
- Never drive or operate machinery during or immediately after sessions
- Find a quiet space — even 5 minutes in a parked car works
- Let someone know if you live with others, so you're not interrupted
Follow-Along: SOMA Breath Daily Dose
New to SOMA Breath? Watch this guided session to learn the rhythm before using the audio tracks.
Week 1-2: Foundation (Calming Introduction)
Bliss Breath (Guided)
~10 min · 4:8 pattern · Gentle intro · Week 1 primary
Best for: Your very first sessions. The 4:8 pattern (4 sec in, 8 sec out) activates your parasympathetic nervous system immediately. Use this when you're feeling overwhelmed and need quick relief. Days 1-4 of Week 1.
Depth (Female Counting)
~22 min · 4:8 pattern · Deep relaxation · Week 1-2
Best for: Deep parasympathetic activation. Ambient, spacey music takes you into profound relaxation. Perfect for unwinding after a stressful day or when anxiety has been building up.
Tranquility (Female Counting)
~22 min · 4:8 pattern · Evening calm · Week 1-2
Best for: Evening sessions to wind down. Smooth, calming beats help quiet racing thoughts before bed. Great for breaking the cycle of nighttime anxiety.
Week 2+: Building Resilience
Morning Gratitude (Female Counting)
~22 min · 2:4 + 4:4 pattern · Morning routine · Week 2+
Best for: Starting your day from a calm, positive state. The 2:4 breathing in round 1 quickly calms your system, then uplifting vocals in round 2 set a peaceful tone for the day ahead.
SOMA Daily Dose (with Counting)
~22 min · 2:4 + 4:4 pattern · Standard practice · Week 2+
Best for: Your go-to daily practice. Balances calming with energizing. Use this as your foundation once you're comfortable with the basics.
Heart Coherence & Calm
AUM Meditation
5 min · Heart coherence chanting · Any week
Best for: Quick 5-minute reset for anxiety. The vibration of chanting AUM stimulates your vagus nerve, which directly calms your fight-or-flight response. Use this during the day when stress spikes or before any breathing session.
Healing Stories
Real transformations from the SOMA Breath community.
Foundation — Nervous System Reset
20-25 min dailyYour nervous system has been in overdrive. This week is about teaching your body what safety feels like again.
Day 1-3: Diaphragmatic Breathing
How to Breathe Diaphragmatically
- Lie on your back, knees bent, feet flat
- Place one hand on chest, one on belly
- Breathe IN through nose—belly rises, chest stays still
- Breathe OUT through nose—belly falls gently
- Practice for 5 minutes before your audio session
Why this matters: Chest breathing keeps you in fight-or-flight. Belly breathing activates rest-and-digest mode. This is the foundation of everything.
Day 4-7: 2:4 Calming Pattern
Stress Trigger Recognition
Keep a simple log this week:
- When did you feel anxious? (time of day)
- What triggered it? (situation, person, thought)
- How did your body respond? (tight chest, racing heart, etc.)
Awareness is the first step to control. You can't regulate what you don't recognize.
Week 1 Milestones
- Can breathe diaphragmatically without thinking
- Completed at least 5 breathing sessions
- Identified 3-5 main stress triggers
- Notice faster recovery from minor stressors
Awareness — Pattern Breaking
25-30 min dailyNow that you can recognize stress, it's time to interrupt the pattern with box breathing and HRV training.
Box Breathing for Panic
The 4-4-4-4 Pattern (Use During Panic or High Anxiety)
- Breathe IN for 4 seconds
- HOLD for 4 seconds
- Breathe OUT for 4 seconds
- HOLD empty for 4 seconds
- Repeat for 5 minutes or until calm returns
Why this works: The equal breathing and holds force your prefrontal cortex back online, overriding the amygdala's panic response. This is your emergency brake.
Day 8-14: HRV Training
Understanding Your Stress Response
Notice these improvements:
| Before Practice | After 2 Weeks |
|---|---|
| Stress → panic immediately | Stress → pause → choose response |
| Takes hours to calm down | Calm within 10-20 minutes |
| Ruminate all night | Let go by bedtime |
Week 2 Milestones
- Box breathing becomes automatic during panic
- Can maintain 5-5 coherent breathing for 10+ minutes
- Notice quicker recovery from stress triggers
- Sleep quality starting to improve
Resilience — Building Capacity
30-35 min dailyBuild stress resilience by extending breath holds and using visualization to create calm anchors.
Extended Breath Holds
Progressive Breath Hold Training
- Start with your normal breathing pattern
- After exhale, hold empty for 5 seconds
- Week 3 Day 1-3: 5-second holds
- Day 4-5: 8-second holds
- Day 6-7: 10-second holds (if comfortable)
Why this builds resilience: Tolerating the discomfort of breath holds trains your nervous system to handle stress without panic. It's like exposure therapy for your body.
Visualization for Calm
Creating Your Calm Anchor
- During your breathing session, visualize a place where you feel completely safe
- Engage all senses: What do you see? Hear? Smell? Feel?
- Anchor this feeling to your breath: "When I breathe slowly, I am safe"
- Practice recalling this anchor during stressful moments
Day 18-21: Stress Simulation
Week 3 Milestones
- Can hold breath for 10+ seconds comfortably
- Successfully used breathing to interrupt anxiety mid-episode
- Notice you're calmer in previously triggering situations
- Sleep through the night more consistently
Integration — New Normal
22 min daily (sustainable)Lock in your new baseline. Make calm your default state, not something you have to work for.
Sustainable Daily Practice
Micro-Practices Throughout the Day
The 60-Second Reset
Use these mini-practices when you notice stress building:
- Before meetings: 3 box breaths (4-4-4-4)
- After conflict: 2:4 breathing for 60 seconds
- During overwhelm: AUM chanting (even silently in your head)
- Before bed: 5-5 breathing for 5 minutes
Week 4 Milestones
- Breathing practice feels automatic, not forced
- Calm is your baseline—stress is the exception
- You catch yourself being calm in situations that used to trigger panic
- Sleep is deep and restorative
- Identity shift: "I am someone who stays calm under pressure"
Measuring Your Progress
After 4 weeks, use these markers to assess your transformation:
Signs of Success
- Resting heart rate decreased by 5-10 bpm
- Falling asleep within 15 minutes (vs. hours)
- Tension headaches reduced or eliminated
- Can think clearly during stressful situations
- Recovered faster from anxiety episodes
The Real Win
"I don't feel like I'm at the mercy of my anxiety anymore. I have tools. I have control. I choose calm."
Weekly Self-Assessment
Healing happens on three levels: body, mind, and belief. Track all three.
Physical Markers
Understanding
The Science (Simple)
- 2:4 breathing → long exhale activates vagus nerve → tells brain "we're safe" → anxiety shuts off
- Box breathing → equal breathing + holds → forces prefrontal cortex online → overrides amygdala panic
- Coherent breathing (6 bpm) → synchronizes heart rate variability with breath → creates physiological coherence → calm becomes your baseline
Identity Shifts
Check statements that feel TRUE for you:
The Real Target
Breathing techniques are tools. The goal is to believe you're in control.
When you believe you can handle it, the anxiety loses its power.