Breath
Guided breathing, paced by sound
Six short guided breathing sessions, paced by sound: you hear when to breathe in and out, eyes closed.
Breathe comfortably, never forcing it. If you feel dizzy or uncomfortable, let the breath return to its natural rhythm. If you're pregnant or have a heart or breathing condition, talk to a doctor before breath practices.
Guided binaural sessions written around you. Start with 5 free hours. For new accounts · valid 14 days · terms
Session 1: Notice the Breath
Settings · Maya · 15 min
These apply to every session of this journey. Your sessions are updated, and the next Listen prepares each one again.
Your guide
Each guide has their own voice, pace and way of speaking. Press ▶ to hear them.
Audio settings
Binaural tones are off — you'll hear voice and background only.
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What you'll practise
- Breath count — Count each breath out from one to ten, then start again, with a soft tone to pace the breath.
- Long exhale — Breathe in for about four and out for about six, guided by a rising and falling tone.
- Box — Four seconds in, a short pause, four out, a short rest, each part marked by the tone.
- Steady pace — A slow, even pace of about five and a half breaths a minute, set by the tone.
- 4-7-8 — In for four, a soft pause for seven, out for eight, done gently, with an easier three, five, six rhythm.
- Stillness — After the tone fades, a long, quiet stretch of natural breathing.
Sessions
6 sessions · 1.5 h
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1. Notice the Breath
Simply notice the breath where you feel it most, then count ten breaths out, with a soft tone to pace each one.
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2. A Longer Out-Breath
Breathe in for about four and out for about six, with a rising and falling tone to show you each part.
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3. Box Breathing
Four seconds in, a short pause, four out, a short rest: a square rhythm, shown by a tone that rises, holds and falls.
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4. Steady Pace
A slow, even pace of about five and a half breaths a minute, set by a long rising and falling tone.
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5. Four, Seven, Eight
In for four, a soft pause for seven, out for eight, done gently, with an easier three, five, six rhythm to choose.
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6. Breath and Stillness
The longer out-breath, the box and the steady pace in turn, then a long, quiet stretch with only a few words.
About the sound
Each session layers soft tone pairs, one in each ear, over a gentle noise bed, with a voice guiding you. Research on binaural beats is mixed; we publish both sides.
The science of this course → · How the sound is made →
2hives courses are for relaxation and meditation, not a substitute for professional care. See our disclaimer.
Not while driving or operating machinery. For relaxation and meditation; not medical advice. Safety notes. In crisis? 988 Suicide & Crisis Lifeline (call or text, 24/7) · Emergency 911 · findahelpline.com
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Transcript
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Your mix
Binaural tones are off — you'll hear voice and background only.
With the screen locked, your phone plays the session as made. To keep this choice then, set it in the journey's settings.
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