Step 1 – Correct Your Breathing

Total time: 15 mins

Correct Your Breathing

First things first. You have to make sure you are breathing properly.

A huge percentage of health problems are caused by a long term accumulation of stress. By breathing right, you will actually be able to ELIMINATE STRESS. You don’t necessarily have to change your life…you can find peace right now!

This lesson will take about 15 mins and you will learn:

  • How to Breathe Correctly
  • One simple exercise to Breathe Correctly
  • A simple Bio Feedback tool to measure your progress

This might take a bit of “getting used to” however you will breathe in a way that gives you peace and clarity. After some time, this will make space for feelings of bliss and even ecstasy, simply by breathing the way we’re actually designed to breathe!

Correct Your Breathing (4 mins)

Correct Your Breathing

The audio above explains how to correct your breathing. The elements mentioned in there will be important in all exercises of this course and in your everyday life. In simple terms, those elements are:

  • Inhale from the NOSE as much as possible
  • Inhale into the BELLY as much as possible
  • Breathe in a smooth RHYTHMICAL pattern

The importance of Rhythmic Breathing (2 mins)

Now that you know how to breathe properly, the next audio will explain why rhythmic breathing is so important. This is where the concept of Breathing in Beats comes from, which is the backbone of SOMA.

The Importance Of Rhythmic Breathing

Elements to keep in mind for Rhythmic Breathing :

  • Music is a great way to “train” rhythmic breathing, or Breathing in Beats
  • Doing this creates a higher heart rate variability, which harmonises your blood flow and balances all the systems in your body. It makes you feel REALLY good!
  • This is the first step to gaining control over your emotions and to also trigger a state of self healing in the body.
  • You only need a few minutes per day to trigger these amazing effects for the rest of the day.

Exercise: Breathing In Beats (6 mins)

Now that you know how and why to breathe properly, the next exercise will allow you to really “feel” what we’re talking about. You will be guided during the music, but here are some simple tips to keep in mind for the exercise.

By the way, in the last video, Niraj mentioned 2:4 breathing for healing. This is a huge topic and we will go into that in more depth in other lessons. For now, just enjoy the following exercise.


  • Inhale for 4 seconds
  • Exhale for 4 seconds
  • Make NO pauses between inhale and exhale
  • Repeat for about 5 minutes

Pay attention to how you feel right now, and then pay attention to how you feel after the exercise.

NOTE*** If you find yourself yawning or feeling tired during the exercise, that means you need to rest. Breath work will always bring out “whatever is inside”. The exercises in this course will sharpen your ability to listen to your own body.

Biofeedback (1 min)

One very simple way to tell how healthy you are, is by measuring how long you can hold your breath with no air in your lungs. In the following exercise you will be instructed to just exhale fully, without any deep breathing beforehand, and then hold your breath out for as long as you can.

If you can get to 30 seconds, then you’re already in a good place! As they days go on, you can always come back to this exercise. You will notice that each time you do this, you’ll have an easier time holding your breath for longer.

30 to 45 secs = Good Health

45 to 60 secs = Ideal Health
60 to 1:30 secs = Amazing!
1:30 + = SOMA Instructor


So, today you learned:

1) How to breathe properly (through the nose, from the belly, with rhythm)
2) How to Breathe In Beats and the effects it has in your body
3) A simple Biofeedback tool to measure your progress

Now what?

Feel free to repeat the exercise for Breathing In Beats as much as you like. This technique alone is very powerful. In the coming days, we will be building upon it.


    1. Camila

      Very nice practices!
      But I found two situations:
      – I am on vacations so I have been resting a lot! Anyways I felt tired and saw myself yawning from the beginning to the end of the practice.How can that be?
      – I started the exercise in Lotus position (seated in my bed with legs crossed). In the middle of the practice my legs started to tingle and even when I sat in bed with feet in the floor the felling persisted. Is that normal?

      Thanks a lot! I really enjoy the first day of this course!

      1. Orlando CHO

        Yes it’s ok to yawn and feel tired. The breathing will bring out whatever is inside. You may need to take more naps 🙂 For the tingling in the body is normal yes. Thanks for trying out the lessons!

  1. Charmaine

    I’ve been using your 30 min daily brethwork video daily for 3 weeks and have experienced a phenomenal increase in energy, vitality and creativity, thank you so much for sharing this wonderful life changing information. I am keen to do the instructor course but have not yet managed to manifest funds. Much gratitude to you and your team, Charmaine

  2. Nana Rakam

    feeling slight pain while trying to breath full in 4 sec, should I continue? I normally breath slowly I guess, and o I have broncho asthma.

    1. Orlando CHO

      Hey Nana, how are you feeling lately? Is best you keep smooth breathing no need to force. Did you try the exercise on Step 5? That may be more for you at the moment. Much love!

  3. Varun

    Superb really very fantastic today actually learnt the proper way to breath. So many years i was all doing it wrong. Thanks to SOMA team.????????????

  4. ro sierra

    Thank you so much. I’ve been wanting to do breath work for a while. And you came in to my life via Shaman Durek. I’m honor to meet you.

  5. Natalie

    Thank you! I managed 30secs. I’ve just stopped smoking 4mths ago, I’m struggling a bit with the 4 count inhale through my nose, it’s like my lungs just shut ???? I’m praying it will get better

    1. Orlando CHO

      Hey Natalie that’s great that you’re a non smoker now! And 30 secs is good! The more you do this every now and then you will notice your body gets better at breathing like this. It will also help you control cravings and basically take full control of your emotions.

  6. Susanne Becker

    Thank you for this, it feels great. I’m just wondering about the Bio feedback. Before the video it says not to do any deep breathing before the exhale, in the video it says ‘Take a deep breath’. Which should it be? I seem to be able to hold my breath for longer if I take a deep breath before the exhale rather just a normal breath. Would be great if you could clarify this. Thank you so much!

    1. Orlando CHO

      Both ways are ok. What “preparation” actually means is doing more breath work before the breath hold. What you will see in later sections is that there’s a whole process before doing the breath holds.

  7. Kay Cole

    Only 1.06 today and I did lots of yawning in the breath practice so perhaps tied. I really relate to breathwork and would love to expand my knowledge also enjoy the rhythms and beats become completely present x
    I’ve ordered the AM &PM meditation although haven’t received it?

  8. Justin McCoy

    18 sec – that was really hard to exhale all the air from my lungs and hold my breath !! Plenty of room for improvement! That’s why I’m here 🙂

  9. Joana Valente

    I feel very gratefull to you all (Soma group). I started 2 days ago when I saw a video “in two three four; out, two three four” and try to breath accordenly, I felt very curiouse and surprised when I start feeling all my brain and all the twingling sensations first on my face and then through all my body… When I finished I felt more energy, positivism and willpower. Today I tried this first lesson and althought I wasn’t doing the exercice for ao long as first time, although I felt better when I finished I didn’t had all those “body reactions” as before. Thank you so much for your work and for sharing it with the world for free. I think that’s amazing, you’re doing a LOVE job ???? thank you thank you thank you! ????

  10. Aksana Seven

    Thank you. I like it! I tried free SOMA class before and after this lesson is the same effect: all my body starts to freeze, especially the nose, hands and feet. What does it mean? Could you kindly explain? Thanks 🙂

  11. renna hoolsema

    thank you for the mini
    the 2;4 and hold is stimulating fear and resistance to compliance against my programming — interesting responses to the test on the hold each time I do it, different; however , the same captain named fear pops up,, it is getting where my internal dialogue is subsiding and colours with geometric patterns randomly appear
    the time fluctuations from 20 sec to 47 sec
    I find my self wanting to be comfortable with that one so I do it frequently -even when I’m out walking, distraction seems to extend the time.

  12. Dalia

    29 seconds on the first try, but I’ve been sick on and off with a cold/sinus infection for over a month so I’m hoping for improvement in the coming weeks!

  13. Manon

    1.36 on the first attempt, I’m excited to see if this will increase as I practice. Love the tingling and light sensations afterwards. Thank you!

  14. Alex Arathoon

    Re. Correct Your Breathing – Might be a silly question but when breathing out should we first breath out from the belly then the chest? or chest first then belly?

    Thinking we mirror the same way we inhaled or does it not matter. I perhaps overthink things.

    1. Alex Arathoon

      First holding my breath was about 30 seconds, I repeated twice more and go to about 47 seconds. Happy for my first go. Like anything, practice makes perfect for the full practice session.

      Small spelling mistake under biofeedback. 2nd para, 2nd sentence:

      “As they days go on…”

  15. Donna Tosky

    Okay ….seriously awesome! Loved the rhythmic breathing. Interesting in that the first time I did the feedback exercise I could only get to a pathetic 11 seconds (whoaaaa) and directly after I did the 6 minutes of breath work i got to 33 seconds. Wow…I’m going to do this everyday!! I’m excited to carry on with this course…thank you!

  16. Norman Morales Watt

    Hi. Thank you for the course.
    I been practicing the Buteyko method for over a year and this course complements it perfectly, I have COPD and my breath hold was 69 seconds but breath holds are standard practice for the Buteyko method.

  17. Litha

    I’m so happy I found you ! I felt so uplifted and my whole body tingled….I’m excited to see what’s next. Thank you ???? xx

  18. Merrilee Baker

    I used my HeartMath Inner Balance HR monitor and was in coherence for the first rhythmic breathing but as soon as I went 2 in, 4 out my heart rate variability went out of coherence. It was only in coherence when I breathed through my heart (although still breathing to abdomen) in the third exercise. I am curious how breathing out which is meant to slow the heart rate (parasympathetic) can be healing if it sends us out of heart coherence. Or was it just me? I will try again later. Thanks love breathing, love life.

  19. Robin Erkel

    Is there any scientific evidence for the bio feedback numbers? How to explain this?
    30 to 45 secs = Good Health
    45 to 60 secs = Ideal Health
    60 to 1:30 secs = Amazing!

  20. Gitana

    When I hold my breath (it was 1.05 min) my top front teeth are hurting. It’s that something that you came across before?

    1. Tina

      Hi jb, I live in France too (Herault). Are you close by? Seeing your greeting gave me a vision of a Soma club…

  21. Tina

    This is so generous! Thank you so much for making this available. I have a couple of questions: 1) I can’t tell from the wording of the instructions if it is necessary to exhale through the mouth or if it is just okay to exhale through mouth if that is preference. Before starting this practice I was in the habit of inhaling and exhaling through the nose. 2) I started with Wim Hoff before I found your method which I do like much more. I’ve been practicing for over 2 months now but I have not improved considerably with amount of time I can hold breath. I still can’t go over 40 sec. and that is on a great day. Is that normal? How long does it usually take before people usually become Soma Instructor material?

  22. Helen Matejovic

    Hi yesterday was my first day and I made it to 30 and went back and went to 45 and now this is my second day I am going to work on 60. Love this makes me feel great!

  23. tonya jordan

    Thank You for being you and sharing your knowledge. Feeling powerful with tightness inside. Now with understanding breath work brings out what is inside one tissues makes sense to me. I have had tightness flank tightness i like to call it. It comes and goes when iam stressed. Hoping breath work will help ease and remove the flank pain with time as my body heals.
    Sincerely Grateful,

  24. Chris

    I don’t understand why there are no pauses. It feels rushed, jagged and unnatural.
    Square breathing for example, in 4, hold 4, out 4, hold 4. Proven method.
    Yogic rhythmic breathing from “The Science of Breathing” – in 6 hold 3, out 6, hold 3.

  25. ju

    Gratitude from the apprentice shaman that I am for this whole foundations.
    90+ seconds from the first time I’ve tried.
    I wanted to know are there discounts of 55% for the instructor program (as for the 21 day challenge?)

    as a DJ and drummer & entrepreneur, would love to know how we could partner and impact the world in a collab ?
    take good care of yourselves and the ones you love,

  26. cyil

    Bonjour un grand MERCI pour nous proposer 7 jours de soma . apres la respiration en rytme j’ai des frissons dans ma colonne vertebrale et mon cerveau un peut ailleur . Et pour l’apnee 1.03

  27. priya

    I simply loved the first exercise. I feel the fast paced breathing helps to keep away thoughts, and that you are actually focused on the breathing and going with the flow of the music- thats a big help as well. Feeling relaxed after this exercise and plan to continue this short exercise. Thank you.

  28. Mart

    I want to learn as much. I want to be an instructor. I want to integrate everything I have learned and share with a lot of people. This could be a very good vehicle to be in all of my personal development studies.

    So simple, yet so profound.

    Life is a series of inhales and exhales. But for me, It’s much more than just breathing.

    Everyone should learn this.

  29. Greta Snowden

    I came across Soma Breath researching sleep problems, and thought perhaps I wasn’t breathing properly, which could be the problem. Started yesterday with Soma Breath Youtube channel, and tried it, and realized that I was taking shallow breaths. It’s just been 2 days of doing the exercise and I’ve really noticed an improvement. I felt relaxed after the exercise and will continue. Thank you so much!

  30. jayde

    I did enjoy this breathing exercise , i have been doing the wim hof method for 2 mouths now and i felt this one to be a bit more relaxing in a way for me!