FREE Soma Breath Meditation: The Ultimate Breathwork Meditation for Global Peace
A guided Soma Breath meditation led by Niraj Naik that instructs participants in rhythmic diaphragmatic breathing, tempo variations (e.g., 2:4, 4:4, 4:8, 2:2), breath-retention (intermittent hypoxia/kevala/kevala kumbhaka) and humming/tones to vibrate the third eye. The session progresses from slower parasympathetic-promoting rhythms to faster stimulating rhythms that activate the pelvic floor and energy locks, followed by breath holds and visualizations directing collective intention (peace, unity, love) outward to the planet. Safety notes and recommendations for advanced practice under a trained Soma Breath instructor are included.
Chapters
So you're going to sit comfortably with your back straight in upright position. You can sit as comfortably as you want. You can even have your legs stretched out as long as your back is straight. Or you can lie down on your back with your arms by your side. You're going to be breathing diaphragmatically, breathing into your nose, into your diaphragm. So when you breathe into your diaphragm, imagine your nose is here.
And then you breathe out.
With a smooth, consistent inhale and exhale to the rhythm of the music, with no pause between your inhale or your exhale. So the breath is completely circular and rhythmic. And you can be different variations of the rhythms, either in for two alpha 4, which is a parasympathetic activator, or info 4 alpha 4, which is a harmonizer and brings balance, or in for alpha 8, which is a even deeper parasympathetic activator. That's right. And there'll be different variations, like faster rhythms, where you're breathing in for two Alpha two, which is a more stimulating technique that takes you into peak states. That's right. So you're going to follow the rhythm with your breath, breathing in and out with the rhythm. In some sessions, you're going to be actually letting go with the tone.
And that tone you can also do in time with the beat. And usually these are the tones that we use in the faster rhythms where we get a really powerful activation of your whole body when we're doing the faster rhythms. And some variations with the faster rhythms is the use of the pelvic floor, the energy locks. So here you breathe in through your sphincter muscles, breathing in, contracting up. And you can even clench your fists up and let go.
You can even do this.
Or go like this.
That's right. And this will be usually at the end of the more advanced sum of breath journeys. And this rhythmic breathing will lead you then into the breath retention phase. So the first variation of the breath retention phase to create intermittent hypoxia will be like this. You'll be commanded to breathe in. You take a deep breath in and then you breathe out.
Let go of all the air, hold your breath with no air in your lungs. Let your chin come towards your chest, completely relax entire body and hold your breath. And you'll get a big urge to breathe at one point of it. When you get that strong urge to breathe, you can take a little sip in through your nose.
And continue holding with no air in your lungs until you get another strong urge to breathe a Little variation to hold your breath longer is the countdown from 10 down to zero in your mind. This will trick you to be able to hold your breath even longer. You can even shrug your shoulders like this. This will also help you hold your breath a little bit longer. And then you'll get a command where you will breathe in.
Take a deep breath in and contract up. Pull up the pelvic floor. Hold your breath on the inhale. Look to the third eye. Imagine this energy is moving up through your spine, activating, illuminating your midbrain, illuminating it to a higher power. And then let go of the tone. Hum.
Now the tone can be om o.
But the emphasis should always be on the hum Hum. To make this even more profound, take your tongue to stick it between behind your teeth, pointing up to the your third eye region. And then feel that vibration moving up. Hum.
The idea is to vibrate this area with the hum. So you're going to hum for as.
Long as you can.
And that hum may repeat several times until the next round and then the next round. Usually we progress with faster rhythms building up until we get to the advanced more faster rhythmic breathing. And the faster rhythmic breathing is usually followed by the breath retention phase, which we call kevala, where you don't need to breathe in or out, you just come to a natural pause like this so.
And then ah.
Let go completely, relax again.
Your whole body and your breath should just come to a natural pause where there's no force. You're not letting go of all the air on the exhale. You're not, there's no like large amount of air remaining anymore in your lungs. You just let go of all the air and you are just completely relaxed. But you're not forcing the air, you're not going.
Not doing that. You're just.
Letting your breath come to a natural pause and you're just going to relax and just enjoy that blissful feeling which is usually the final climax of the end of the advanced summer breath journeys. So just to recap, you're going to be doing rhythmic breathing in for two out for four and different variations of that, like four in four out or four in, eight out, two in two out and so on, followed by intermittent hypoxia, creating breath retentions after full exploration and then building up as a journey to the faster rhythms where you're going to be really engaging the pelvic floor, moving all this energy around and then entering into the Kevlar kumbaka state, the state of no breath. Just come into a natural pause. Now some Variations of the breath retentions. You may do breath retention straight into the inhale and then letting go of the hum and others, you'll be going straight into the exhale and holding your breath. After four exhale and right at the end you'll be going to the Kevlar Kumbhaka. No need to breathe in or out, just come into a natural pause. That's right. Now, just some things to note is that the more faster rhythmic breathing as they're form of hyperventilation, you may feel tingly sensations, you may even cramp up. The idea is just to breathe through that. If you start to experience that, you may get some pain. But if you just breathe through it after several sessions, it will go away. You won't feel it anymore. And really advanced Soma breath sessions, which uses long durations of rhythmic breathing, should always be done under the guidance of a trained Soma breath master, instructor.
Sa.
So now again, bring your awareness back.
With your eyes closed.
To now.
Tune in to the sound.
The sound of my voice shall be your guide on this journey.
Notice, as you tune in to the sound.
Voice in your mind worries about the future and gets caught up in the past. Gently fades away, drifts away. You become more and more present the sound. Asra.
I want everybody to imagine right now.
We all being teleported to.
The giant meditation period.
Every single one of us right now. See lying the most comfortable relaxing.
Seats, chair, bed, mattress, whatever it is that gives you so much comfort. Imagine you're lying back or sitting, experiencing this comfort, knowing you're about to embark on the journey together as one.
Now, I want you to imagine that there is an electric white light running from the top of this pyramid, entering in the space.
Connecting each and every single one of you. This sacred circle light to this power from a higher place, a higher self.
As we breathe together, the amplified, supercharged, this light energy we have the ability to direct this intention.
Intention of sending peace.
Unity.
Love.
Health and happiness.
To our world.
The world.
That we want to make into the.
Best.
Place it could possibly be. Each and every one of us to live in harmony.
There.
World.
Is the mind of freedom.
Liberty, autonomy for all.
Just fair system.
It doesn't matter who you are, where you come from. It's just mutual love and respect.
This is what you deserve. That's what we deserve. That's what the whole planet deserves. So I invite you all now to imagine you with the ability to tune.
In.
The vision of the world. And as you tune into this world that you wish to create.
We breathe Together.
The amplify this vision.
Pay attention to all those new thoughts.
Ideas and visions that will manifest in your mind's eye. The creative imagination. As we begin to breathe together.
That's right.
So in.
Out.
In, two, three, four. Out, two, three, four. In, two, three, four.
Out, two, three, four.
Okay. Keep breathing.
Breathing in time with that.
Breath.
In.
Out.
In.
Out.
Now you can see. See this mystical musician playing a hand drum. Enter the sacred pyramid.
This hand drum is sending the vibration, sound and light. Each and every one of you. You breathe together.
This hand pan instrument is amplifying this good feeling. Good vibrations compete with it.
Tune into.
Out.
In.
Out.
That's right. Breathe in. Keep connecting.
Amazing.
Each and every one of you breathing together at the same time.
In.
Out.
Deep breathing.
You can hear the breath sounds of the music as I breathe in.
And out.
In.
Out.
You start feeling this energy moving through you. Now as you breathe together.
This state of coherence forming within.
Every single function in your body begins to harmonize.
Optimizing the blood flow of your heart, your brain waiting state heart to hear it.
Now we're all vibrating. Same wavelength, same weakness.
Is the same bananas. That's right.
In.
And out.
In.
And out.
Now deep breath in.
And breathe all the air out.
And hold your breath.
After full exhalation, completely relax into your body. That's right. As life is just a series of inhales and exhales. Press pause on our breath as pause on life for a moment. Allowing thought files to reassemble. Creating the state of clarity and peace of mind.
As you let go of that stuff that doesn't serve you anymore. Allow in new the new energy, new energy of abundance.
Of peace.
And know that.
This planet has more than enough for each and every single one of you.
Live in abundance. We have the technology, the resources, we have the intellect.
We just need to come together as one. Unite.
Use what we have already created as genius. Supreme creators. Human beings.
Just need to use it wisely, responsibly. The intention creating peace on earth one and all. When you get that urge to breathe, take a sip in and blow the air back out.
Hold it again.
If you need to.
Go back deeper within.
Then.
Only when you get a big strong urge to breathe, you start to feel this energy building. Maybe around your abdomen or the base of your spine. You feel that urge.
See if you can override the first sensation.
And all together now take a deep breath in.
And hold it in. And then hum.
Hum.
If you feel you can hold your breath longer, even longer. You can keep holding your Breath.
Or you can hum. Just.
That's right.
As we hum together, this humming produces this vital gas, or nitric oxide, which opens up all your blood vessels in. It also acts like an antiviral, antimicrobial, killing germs and helping you to use energy more efficiently.
Humming is one of our superpowers that we all have.
Let's get ready.
Breathe together.
We get ready to go back into the next round.
We're breathing a slightly faster rhythm.
Supercharge our intensity even more so. Hear the breath sound. In.
Out.
In.
Out.
In.
Out.
That's right.
Faster rhythm. Supercharged.
Got it.
In and out.
Keep with that rhythm.
Also remember, it's not about the death. It's about the river. Stick with the river.
In and.
In and out.
In and out. Keep breathing and exhale.
Yes, that's right.
Breathing and connecting. Got it.
That's right.
Supercharge this energy and imagine as you're breathing, you are amplifying this energy.
3.
Into you, around you. That's right.
Yes.
Breathing. You're connecting.
Imagining that we're all connected. Sacred life right now.
Fixing each and every one of you right now.
That's right.
In and out.
In and out.
In and out.
In and out.
That's right. Okay, ready?
Feel that energy moving through you. Sensation supercharging.
In and out.
In and out.
In.
The. In and out.
In and out.
In and out.
In and out.
In and out.
In and out. Starting to keep breathing. Red.
Follow the breathing sound.
Now.
Deep breath in.
And breathe all the air up.
Hold your breath after full exhalation. Go deep. Nearly relaxing.
Coming completely still.
That's right.
What is your average peaceful day?
Imagine.
All the things.
You want to call in or let go of.
Make your life so much more. Know that as you work on yourself.
Pain yourself.
Be the change you wish to see. This world.
So all you need to do.
This then rubs off.
The butterfly effect.
These little small changes make big.
Massive only mental changes in a world.
For all we did was just to make our own little life.
When you get that big urge to breathe, sip in, blow the air back out. Hold it again. Go back deep again to that breath. Only when you get that urgent breath.
You are amazing beings of light.
Right now. This energy connecting each and every one of you right now in your sacred circle.
And you get a really strong urge to breathe. Feel that energy. Can't hold your breath any longer.
Take a deep breath in.
Send this energy up like a spiral of electric light. All the way up. That's right.
You can push breath.
Hold just A little bit longer.
I find in this round, you can hold your breath even longer than before.
And taking a deep breath in.
Send this energy up and hum.
Keep humming.
Sa.
Sam.
Yes.
Get ready to breathe together again.
In.
Out.
Hear the breathing sound. In.
Out.
In.
And out.
In.
Out.
That's why keep breathing. Keep breathing. Keep connecting to that rhythm.
In.
Out.
In.
Awesome. In.
Out.
In.
Out.
In.
Out.
In.
Out.
In.
Out.
In.
Out.
In.
Out.
That's right.
Keep breathing.
Keep connecting. Hold the rhythm. Stick with the groove. Feel the music. Feel the rhythm.
In, out.
In.
Out. That's right.
Keep breathing. Keep connecting.
In.
Out.
In.
Out.
In.
Out.
In.
Out.
In.
Out.
In.
Out.
That's right. Keep breathing.
Connect with that rhythm.
Sam.
Sa.
In.
Out.
In.
Out.
In.
Out.
In.
Out.
That's right.
Keep breathing.
Keep connecting. Feel this energy. Supercharging.
Feel that vibration.
Feel the spirit.
Yes.
In.
Out.
In.
Out.
That's right. Breathe in.
Connect.
Every single one of you is breathing exactly the same rhythm. Connecting as one. It's energy.
Around you.
That's right.
And it's circulating through like an orbit of electric white light connecting each and every one of them together with this light.
Now, deep breath in.
Breathe the air out again.
Hold your breath after full exhalation. Go deep.
Go deep.
Deep within your own mind.
Source.
Things.
You are being channeled by the light of higher power.
I can feel his presence.
As we have called in.
Sacred spirit, your higher power.
Use this energy.
Responsibly. Yes. You are now connected to.
Divine. Light of peace, love.
Abundance.
Unity.
Are now being tuned to the frequency of this. If you get that urge to breathe, take a sip. In, breathe out again. And hold it again. That's right. Some of you may be able to hold your breath even longer now. Thought you could.
Keep holding it if you want.
Keep holding.
Then.
When you get that strong urge to breathe, take a breath in.
Sa.
Sam.
Send this frequency with your hum into your third eye. Imagine you're vibrating this tone, the center of your forehead, the third eye, creating a vibration, stimulating this energy.
And play with the tone till you feel that vibration. Feel it. That's right. Get ready the next round.
The final round.
This time we're gonna breathe with passion.
Breathe with an inner fire.
Turn up the dial on the good sensations, the good vibrations and this connected energy.
In.
Out.
In.
Out.
In.
Out.
That's right.
In.
Out.
That's right.
In, out.
Listen to the breathing sound. Follow that rhythm.
It.
Sa.
In.
That's right.
Read with that rhythm. Connect the music.
Feel the sacred energy moving through you.
Into you, around you.
That's right.
Connect, connect, connect.
In.
Out.
In.
Out.
That's right.
In.
Out.
In.
Out.
That's right. Feel this energy. Feel this vibe building up inside.
In.
Breathing.
Imagine this light is supercharging. This giant ball of electric blue light.
Within the sacred circle that we've created.
Inside this giant meditation pyramid is filling up this electric blue cosmic energy. Imagine we're in our second. Sending it up and up and up. As we send it up as we breathe and connect. Sending this up like a bubble of love.
Above the planet. Our planet. Sending this pool of light higher and higher up above the planet.
That's right.
Witness this now. This co creation.
Between each and every one.
Occupation of intention.
All of intention. It's about to spread across the earth.
That's right.
Keep breathing. Keep connected.
Out.
In, out. That's right. In, two, three. Out.
In.
Out.
That's right.
Keep breathing that rhythm.
In and out.
Sending this energy up. Iron, iron. To the whole planet. Sending this bubble of love circle above. That's right.
Feeling this energy up.
All right.
That's right.
Take a deep breath in.
Breathe the energy out.
As you exhale, imagine now this giant bubble of love is actually raining.
Raining.
The intention.
Of each and every one of us collectively over our planet Earth. Washing away the old, nurturing the seeds of our ideation into a new creation. As you watch these seeds, Peace, love, unity, connection, collaboration.
Freedom, autonomy.
Begin to turn into fruits.
Fruits of.
Your own creation.
Witness this.
Seeds turn into trees, into fruits, into whatever your mind wants to.
Symbol. Have a symbol of peace, prosperity, abundance on this planet. Watch those trees and seeds grow. Hold your breath.
Connect.
That's right. That's right.
If you get that bigger Chabri, take a little sip in and blow the air back out. Hold it again. You know what to do.
I find you can hold your breath even longer this time. Much longer than you thought you could.
Then you start to feel that energy moving up to the base of your spine.
Only when you feel that big energy.
Take a deep breath in. You know what to do. Take that big breath in. Send this energy up like a spiral of electric blue light all the way up. Higher and higher. Boom. Penetrating your midbrain, sending, illuminating you, your higher power. Hold your breath just for a few moments. Ten seconds.
After the inhale.
Imagine it's.
Raining or intention all over our planet right now.
So in the sequence.
Release to the hum.
Sa.
That's right.
Keep humming.
Keep vibrating with that energy.
Sam.
Yes.
Feel the love. Feel the energy.
Energy.
Feel the connection.
Feel the energy.
Feel the harmony.
Feel the connection. Feel the love, feel the harmony.
The inner harmony.
Bring your awareness.
I've been falling into peace and quiet.
Recently.
I was going round in circles now.
Now watches breath.
To dream.
You.
Oh.
I have trust in laughter on creation.
Fall.
Into place.
I am out here watching cloud formation.
See all the shame.
To dream.
Star.
Me.
So much love everyone come to the end of this experience.
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