Guided breathwork · 27 min
Inner Calm: SOMA Breath for Anxiety Release
Let the day's worry loosen with your breath, and find a steady calm you can return to whenever stress rises.
With
Rated4.9
- Level
- All levels
- Style
- Guided breathwork
- Sound
- Voice with counted rhythm
- Best time
- Evening or night
About this session
- Eases anxious tension
- Builds stress resilience
- Relaxes the body
- Settles the evening
Niraj Naik leads you through three rounds of SOMA breathwork. Each round has a counted rhythm of four beats in and two out, then a long pause with empty lungs. Between rounds you picture a calm version of yourself, pick a colour for that peace, and point to where you feel it in your body.
It suits anyone who feels wound up, worried or overstretched and wants a hands-on way to settle. Try it at night, when you want to put the day down before bed. Take it at your own pace, and return to normal breathing whenever the rhythm feels like too much.
After the session
01
A quieter nervous system
Feel tension soften in chest, stomach and head.
02
A colour for calm
Find an image of peace that is yours.
03
Trust in your own breath
Know you can switch on relaxation anywhere.
04
A clearer picture of calm
See who you are when anxiety lets go.
Who it’s for
Yes, if…
- Anyone who carries worry or tension into the evening
- People who want a practical breath tool for stressful moments
- Those who enjoy visualisation alongside active breathwork
- Listeners who want to feel grounded and centred before bed
Not now, if…
- People who prefer a purely passive, restful meditation
- Those who don't want to do breath holds or rhythmic breathing
- Anyone looking for a short practice, as this one is long and full
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 4 in, 2 out rhythm?
After the opening relaxation, you count a steady pattern: in for four beats, out for two. You repeat it for several minutes in each of the three rounds. If it feels too intense, the guidance tells you to go back to normal breathing and rejoin when you're ready.
What happens during the breath hold?
At the end of each rhythm you take one deep breath in, breathe fully out, and stay still. You're invited to go slightly past the comfort zone, notice warmth, tingling and the urge to breathe, and count down from ten to zero. When you can't wait longer, you breathe in, draw energy upward as light, and release it with a hum or tone.
Why am I asked to point to where I feel calm?
After picturing yourself calm and free from anxiety, you're asked to touch the spot in your body where that feeling lives. The track says that if you can feel it, you can reveal it. Knowing where it sits lets you find and amplify it later with your breath.
What is the colour for?
You choose the first colour that comes to mind for calm and peace. You breathe it into every cell on the inhale and let tension go on the exhale. Later the colour expands through your body to dissolve what's left of any tension.
What is the magical room with the computer?
After the first round, you imagine walking into a room holding a subconscious computer that always answers honestly. You ask it questions such as why living free from anxiety matters, who you want to become, and what values you embody when calm. It's a way to build a clear picture of your calmer self.
How can I use this after the session?
The ending invites you to carry the calm into daily life and let it anchor you in stressful moments. You remember that you can turn on relaxation with your breath. Returning to the colour and the body sensation you found is a simple place to start.