You do not need a studio, a mat or an hour of free time to feel the effects of a mindful practice. Ten minutes, a quiet corner and the right music are enough. This short breathing practice is inspired by the calm, sound-led moments of an Electronic Yoga session, adapted so you can do it at home.
What you need
- A comfortable place to sit on a cushion or chair, or to lie down.
- Ambient music with no beat and no lyrics, at a low volume. You can use one of our Electronic Yoga sets on SoundCloud or any slow ambient track.
- A timer, set to a soft sound, so you do not need to check the clock.
Headphones can make the experience more immersive, but speakers work fine too.
Minutes 0 to 2: arrive
Sit or lie down and close your eyes. Start the music. Do not change your breath yet; simply notice it. Feel where it moves in your body: the belly, the ribs, the chest. Let the sound fill the room and let your shoulders drop.
Minutes 2 to 5: lengthen the exhale
Breathe in gently through the nose for a count of four. Breathe out slowly through the nose for a count of six. Keep it soft and comfortable. If the counts feel too long, shorten both and keep the exhale a little longer than the inhale.
A longer exhale is widely used in relaxation practices because it tends to help the body slow down. Let the music set the mood, not the pace: there is no need to match your breath to the sound.
Minutes 5 to 7: humming breath
Breathe in through the nose. On the exhale, keep your lips closed and make a low, gentle humming sound, like a bee, until the breath runs out naturally. Repeat for about two minutes.
This is a version of a classic yoga breathing technique called bhramari. Feel the vibration in your face, throat and chest, and notice how it blends with the music around you.
Minutes 7 to 9: listen
Let the breath return to its natural rhythm. Now bring your attention to the music. Follow a single sound, a pad, a tone or a texture, as it rises and fades. When your mind wanders, and it will, gently come back to the sound.
Minutes 9 to 10: return
Take a few deeper breaths. Move your fingers and toes. Before you open your eyes, notice how you feel compared to ten minutes ago. When you are ready, open your eyes slowly.
A few tips
- Stay comfortable. If you feel dizzy or uncomfortable at any point, stop and breathe normally.
- Keep it regular. Doing this every day for a week will teach you more than doing it once for an hour.
- Try different times. Many people like it before sleep; others use it after work to switch off.
- Experiment with music. Notice how different ambient tracks change the experience. Our guide to the best electronic music for yoga has ideas.
Take it further
If you enjoy this, you will probably love a full session where breathwork, movement and live electronic music come together. Join the next Electronic Yoga session in Barcelona, or read what to expect first.