Guided breathwork · 13 min
Healing & Rejuvenating Your Body
Turn whatever your body is carrying into light, and rise into the day feeling whole, steady and well.
With
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- Level
- Beginner friendly
- Style
- Guided breathwork
- Sound
- Voice only
- Best time
- Early morning
About this session
- Relaxes the body
- Releases trapped tension
- Boosts morning energy
- Builds positive self-belief
You lie on your back and picture the spot that feels worn down as a dull, dark shade. With each out-breath you turn that shade into bright white light, while a steady rhythm of four counts in and two out carries you. Niraj Naik then guides one long held breath and a short mantra.
It suits early mornings, when you want to start with a clear, calm body and a kind word for yourself. Come to it when you feel run down, stuck or heavy, or any time you want a short reset before the day begins.
After the session
01
A body at ease
Feel tension soften with every slow breath.
02
A lighter inner state
Let go of heaviness and stuck feelings.
03
Quiet self-belief
Carry words of wholeness into your day.
04
A bright start
Step into the morning calm and energised.
Who it’s for
Yes, if…
- Anyone who wants a calm, grounded start to the morning
- People who feel run down and want to reset
- Those new to breathwork who like a simple counted rhythm
- Anyone who responds to colour and light imagery
Not now, if…
- Those looking for a deep-sleep wind-down
- People who prefer silent meditation (this is guided)
- Anyone who doesn't enjoy breath holds
About the teacher
Niraj Naik
Founder of Soma Breath, Musical Artist
Niraj Naik is an ex-pharmacist turned holistic health expert, founder of international school of breathwork Soma Breath. Known internationally as the Renegade Pharmacist, Niraj is dedicated to educating others on topics of holistic health, breathwork, meditation, and more. He has also created many other brands related to health and healing, and was featured in articles from multiple news outlets across the world such as Forbes, CNN, The Guardian, and Huffpost.
See all by Niraj NaikQuestions people ask
Still unsure? Ask your assistant anything about this session.
What is the breathing rhythm in this session?
You breathe in for a count of four and out for a count of two, and you repeat that for most of the session. The voice counts it with you, so you can simply follow along. The longer in-breath and shorter out-breath become a steady pattern you settle into.
Why turn a dark colour into white light?
It gives your attention something to work with. You choose a dull, dark colour for the area that needs care, then imagine breathing it out and changing it into bright white light. Later you breathe the light in to nourish and rejuvenate every cell, and you can send it toward blockages, limiting beliefs or trapped emotions.
What happens during the breath hold?
Near the end you breathe in fully, squeeze, and hold for as long as feels comfortable. While you hold, you repeat the mantra silently. When you can't hold any longer, you let go with a gentle release, and the session closes with love and positive energy for the day ahead.
What is the mantra, and how should I use it?
The words are: I'm whole, perfect, strong, loving, harmonious, and happy. You repeat them in your mind during the held breath, and the teacher frames them as a way to reprogram your thinking toward better health and wellbeing. You can take them with you and repeat them quietly through the morning.
What does the session say about the relaxed state it creates?
It describes this breathing pattern as helping switch off stress and move you into the parasympathetic, rest-and-digest state. From there, the teacher invites you to give your body commands to grow stronger, healthier and more alive. Treat it as a calming practice rather than a medical one.