Start Here
Everything you need to begin your autoimmune healing journey—no guidance needed.
How This Works
This is a 4-week self-guided program designed specifically for Hashimoto's and thyroid conditions. 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.
Measure your MBHT every morning. 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
Foundation practice for autoimmune healing.
Stress Release, Deep Relaxation
Parasympathetic activation for thyroid support.
5-Minute Cooling Breath (Sheetali)
Temperature regulation for thyroid dysfunction.
Diaphragm Reset
Support metabolic function through diaphragm.
What is MBHT?
Morning Breath Hold Time is your internal fitness tracker. It measures how efficiently your body uses oxygen—directly linked to metabolic health and healing capacity.
How to Measure MBHT (Do This Every Morning)
- Wake up. Stay in bed. Don't check your phone.
- Take 3 normal breaths through your nose.
- On the 4th exhale, gently breathe out and pinch your nose.
- Start a timer (or count seconds in your head).
- Hold until you feel the first urge to breathe—not until you're gasping.
- Record the number in your phone notes with today's date.
Your Daily Routine (22 minutes)
This is the minimum effective dose for thyroid healing. Do this every day, no matter what.
The One Rule
Don't skip days. Consistency beats intensity. A 10-minute session is better than no session. Autoimmune conditions respond to daily, gentle practice—not intense bursts followed by breaks.
Why Breathwork for Hashimoto's?
Hashimoto's is an autoimmune condition where your immune system attacks the thyroid. Breathwork addresses this on multiple levels:
4:8 breathing activates parasympathetic nervous system, lowering systemic inflammation and cortisol.
Intermittent hypoxia improves cellular oxygen efficiency, supporting sluggish metabolism.
Breath holds stimulate mitochondrial function and thermogenesis, helping with temperature dysregulation.
Humming (AUM meditation) directly stimulates vagus nerve, which modulates immune response and gut-thyroid connection.
Ready to Begin?
Here's your first action:
- Scroll down to Week 1
- Read the Week 1 protocol carefully
- Tomorrow morning: Measure your first MBHT
- Come back here and press play on the Bliss Breath track
Your Healing Profile
Understanding the thyroid warrior archetype to design the path forward.
Current State (Point A)
- Hashimoto's diagnosis with chronic fatigue
- Temperature dysregulation (always cold or hot flashes)
- Brain fog and difficulty concentrating
- Weight fluctuations and sluggish metabolism
- Inflammation and autoimmune flare-ups
Desired State (Point B)
- Stable energy throughout the day
- Balanced hormones and regulated temperature
- Mental clarity and sharp focus
- Symptom remission and reduced antibodies
- Trust in body's ability to self-regulate
Healing Audio Library
Official SOMA Breath tracks for autoimmune and thyroid healing. All tracks verified from SOMA BIG Music Advanced.
Before Any Session
- Headphones required — binaural beats only work through stereo headphones
- Never drive or operate machinery during or immediately after sessions
- Empty stomach preferred — wait 2+ hours after eating
- Bathroom first — you don't want interruptions
- Note for Hashimoto's: Avoid intense tracks when experiencing a flare-up. Stick to 4:8 parasympathetic sessions.
Follow-Along: Breathwork for Beginners with Niraj Naik
Learn from creator who healed autoimmune condition.
Week 1-2: Foundation (4:8 Parasympathetic Healing)
Start here to calm inflammation and activate healing mode. Extended exhales reduce cortisol and support immune regulation.
Bliss Breath (Guided)
~10 min · 4:8 pattern · 1 round · Week 1 primary
Best for: Your very first sessions. Gentle introduction to 4:8 extended exhalation. Maximum parasympathetic activation for reducing autoimmune inflammation. Use Days 1-4 of Week 1.
Depth (Female Counting)
~22 min · 4:8 pattern · 2 rounds · Week 1-2
Best for: Deep parasympathetic states. Ambient, spacey music takes you into deep relaxation. Perfect for reducing thyroid inflammation and supporting cellular healing.
Tranquility (Female Counting)
~22 min · 4:8 pattern · 3 rounds · Week 1-2
Best for: Smooth, calming beats with cool, uplifting sounds. 3 rounds of 4:8 breathing for deep healing states. Great for evening sessions or when fatigue is high.
Week 2+: Progression (Gentle Metabolic Support)
Once inflammation is calming, introduce balanced breathing to support metabolic function.
Morning Gratitude (Female Counting)
~22 min · 2:4/4:4 pattern · 2 rounds · Week 2+
Best for: Morning routine when energy is low. Simple 2:4 drum beat for round 1, picks up with uplifting female vocals in round 2. Supports metabolic activation without overstimulation.
SOMA Daily Dose (with Counting)
~22 min · 2:4/4:4 pattern · 2 rounds · Standard practice
Best for: Daily maintenance protocol. Balanced breathing to support steady energy without triggering stress response. Use Week 2+ when inflammation is calming.
Deep Healing & Restoration
Rest, Sleep, Heal (Niraj Guided)
~20 min · 4:8 guided · Niraj's voice · Bedtime use
Best for: Bedtime use when fatigue is severe or during flare-ups. Niraj guides you into deep rest and healing sleep. Critical for thyroid healing—quality sleep regulates hormones.
Vagus Nerve Activation (Critical for Hashimoto's)
AUM Meditation
5 min · Heart coherence chanting · Use any week
Why this matters for Hashimoto's: Humming produces nitric oxide (NO) which supports vascular health and immune modulation. The vibration stimulates the vagus nerve, which regulates the gut-thyroid axis. Use before breathwork sessions or on its own for quick immune support.
Thyroid Healing Stories
Real people, real remission. These stories from the SOMA community show what's possible with consistent breathwork practice.
"I had hyperthyroidism and can say the intermittent hypoxia took a role in taking it to remission."
Key Takeaway for Hashimoto's
Mariana's hyperthyroidism (overactive thyroid) went into remission using intermittent hypoxia protocols. While Hashimoto's causes hypothyroidism (underactive thyroid), both are autoimmune thyroid conditions. The principle is the same: breathwork modulates immune response and supports thyroid regulation.
"I had half of my thyroid removed... until today I did not take or need any artificial hormones. I'm convinced this is thanks to SOMA Breath and intermittent hypoxia."
Key Takeaway for Hashimoto's
Sanna's remaining half thyroid functions so well through breathwork that she doesn't need hormone replacement. This demonstrates the body's remarkable ability to optimize function when given the right conditions. For Hashimoto's: even a damaged thyroid can improve function through metabolic optimization.
Why This Matters
These aren't medical miracles—they're examples of what happens when you consistently activate parasympathetic healing mode, reduce inflammation, and support mitochondrial function. Your body wants to heal. Breathwork gives it the conditions to do so.
Calming the Storm
20-25 min dailyReduce inflammation through parasympathetic activation. Your immune system has been in overdrive—it's time to calm the response.
Primary Goal
Activate parasympathetic nervous system to reduce systemic inflammation and lower cortisol. Extended exhales (4:8 breathing) are your foundation.
Daily Protocol
Visualization Focus: Thyroid Gland
- During breath holds, place mental awareness on your throat (thyroid location)
- Visualize BLUE or PURPLE light surrounding the gland
- Imagine inflammation cooling down like ice on a burn
- See antibodies retreating, thyroid cells regenerating
- Set intention: "My immune system is calming. My thyroid is healing."
Week 1 Caution
Avoid high-intensity tracks this week. If you're experiencing a flare-up (severe fatigue, joint pain, brain fog), stick to Bliss Breath and Rest/Sleep/Heal only. Your nervous system needs gentle support, not stimulation.
Week 1 Success Markers
- MBHT increases by 5-10 seconds
- Fatigue slightly improves (even 10% counts)
- Temperature regulation begins to stabilize
- Sleep quality improves
- You completed 5+ sessions this week
Cellular Reset
22 min dailyIntroduce intermittent hypoxia to improve mitochondrial function and metabolic efficiency.
Primary Goal
Build on Week 1's inflammation reduction by introducing gentle metabolic stimulation. Intermittent hypoxia (controlled breath holds) signals cells to become more efficient at using oxygen.
Daily Protocol
What is Intermittent Hypoxia?
- Controlled oxygen restriction through breath holds
- Signals mitochondria to become more efficient (like altitude training)
- Supports metabolic function without stress
- For Hashimoto's: Helps combat sluggish metabolism and fatigue
- Safety note: Only hold until first urge to breathe, never force it
Week 2 Success Markers
- MBHT reaches 30-40 seconds (if starting low)
- Energy improves in mornings
- Brain fog reduces slightly
- Temperature swings less extreme
- You're sleeping more deeply
Hormonal Harmony
25-30 min dailyExtended sessions with visualization to support hormone balance and thyroid optimization.
Primary Goal
Deepen practice with longer holds and targeted visualization. Focus on thyroid regulation and metabolic balance.
Daily Protocol
Advanced Thyroid Visualization
- During breath holds, zoom into your thyroid at cellular level
- Visualize thyroid hormone (T3/T4) being produced efficiently
- See antibodies dissolving, inflammation clearing
- Imagine warmth spreading from throat through entire body (temperature regulation)
- Feel metabolic fire gently rekindling
- Set intention: "My thyroid is balanced. My metabolism is optimized."
Week 3 Success Markers
- MBHT reaches 40-50 seconds
- Energy stable throughout day (fewer crashes)
- Brain fog significantly improved
- Temperature regulation noticeably better
- You notice weight stabilizing
Sustainable Remission
22-30 min dailyEstablish daily maintenance protocol and flare-up management strategy for long-term remission.
Primary Goal
Lock in the practice as a non-negotiable daily habit. Create your personalized protocol for maintaining remission and managing future flare-ups.
Daily Maintenance Protocol
Flare-Up Management Protocol
If symptoms return or worsen:
- Immediately return to Week 1 protocol (4:8 breathing only)
- Increase sessions to 2x daily (morning + bedtime)
- Add extra AUM Meditation for immune support
- Avoid high-intensity tracks until symptoms calm
- Check stress levels—are you overworking? Undereating? Not sleeping?
- Return to balanced protocol once flare-up subsides (usually 3-7 days)
Long-Term Strategy
Autoimmune conditions require lifelong management. This 4-week protocol is your foundation. To maintain remission:
- Continue Daily Dose (22 min) every single day
- Weekly check-in using Assessment section
- Monthly MBHT tracking to spot patterns
- When life gets busy, 10 min is better than 0 min
- Consider working with a functional medicine doctor for labs (TSH, antibodies)
Week 4 Success Markers
- MBHT reaches 50+ seconds (optimal metabolic function)
- Consistent energy levels throughout day
- Brain fog rare or gone
- Temperature regulation normalized
- You believe your body can regulate itself
- Breathwork is now a non-negotiable daily habit
Weekly Self-Assessment
Healing happens on three levels: body, mind, and belief. Track all three.
Can You Do It?
Do You Get It?
The Science (Simple)
- 4:8 Breathing → activates parasympathetic nervous system, reducing cortisol and systemic inflammation (key for autoimmune conditions)
- Intermittent Hypoxia → improves mitochondrial efficiency, supporting sluggish metabolism common in Hashimoto's
- AUM Meditation (Humming) → produces nitric oxide and stimulates vagus nerve, which regulates gut-thyroid axis and immune response
- Visualization → enhances mind-body connection and may support stress reduction, complementing physical healing
Do You Believe It?
Check statements that feel TRUE for you: