Step 5 – Turn OFF Stress – Turn ON Healing Copy

Total Time: 20 mins

Self Healing

In the film “Heal” on Netflix, they interview many famous experts who give countless examples of people who healed from medical conditions that are labelled as “incurable”. In many cases, doctors simply assumed the person was going to die.

The point of the movie is that to Heal, we need to activate our Parasympathetic Nervous System (PNS). However, they don’t tell you how to do it, aside from advising you to meditate.

Well…along comes SOMA Breath, telling you exactly how to do it with breathing techniques!

This lesson will take about 20 mins, and you will learn:

The Secret To Healing – Tap Into Your Inner Pharmacy

Nature has an incredible capacity to heal itself. All different types of cells in the human body are capable of repairing or replicating themselves, and actually they are doing it on a constant basis.

We also know that the body is capable of producing vitamins, enzymes, minerals, and so on in varying quantities. This is thanks to your immune system, which is like your “Inner Pharmacy”. For your Inner Pharmacy to work, the body needs to be in the right state.

All of this science is covered in full detail inside of the SOMA Breath Instructor course. For now, a simple explanation will be enough, since what really matters is the breathing technique and the experience itself.

Self Healing Made Simple

Your Autonomic Nervous System is composed of two parts:
1) Sympathetic Nervous System (SNS)
2) Parasympathetic Nervous System (PNS)

Both are important and both are always activated to some degree, that’s how we maintain homeostasis (balance) in our bodies. What we should be aiming for, is that neither the SNS or the PNS is overactive.


The Sympathetic Nervous System is in charge of Fight or Flight. It creates adrenaline, energy, and movement in the body. This makes your heart beat faster to get more blood and oxygen to your muscles so you can react accordingly to the threat. When you are in this state, the body is in alert, ready for action. This is good and important, however being in this state for longer than necessary creates chronic stress.

Every time you INHALE, you are stimulating your Sympathetic Nervous System.


The Parasympathetic Nervous System is in charge of Rest and Digest. It gets you to relax, sleep, and REGENERATE. It lowers your heart rate, blood pressure and STIMULATES HEALING.

Every time you EXHALE you are stimulating your Parasympathetic Nervous System.

Consciously Influencing The Autonomous Nervous System Through Breath (4 mins)

We have been conditioned to believe that the only way to influence our autonomic nervous system (heart beat, inflammation, blood pressure, sleep) is with drugs and machines.

However, it is possible to consciously control the autonomic nervous system, including the immune system. The ancient yogis somehow knew this and the next video will help clarify the details.

Evidence (3 mins)

The next video is proof that you can influence your autonomic nervous system, with simple breathing techniques. You’ll see Niraj and Gary, founders of SOMA Breath, easily playing with the speed of their hearts.

Breathing In Healing Beats

So, now that we know that when you inhale you are stimulating the SNS, and when you exhale you are stimulating the PNS, it makes sense that by breathing in beats (inhale 4 secs, exhale 4 secs) the body feels good because both PNS and SNS are stimulated in the same way. It puts the body in a state of flow.

To stimulate HEALING, all we have to do is EXTEND THE EXHALATION

Exercise: 2:4 Breathing (5 mins)

When we breathe in a continuous pattern that makes the exhale twice as long as the inhale (2:4), two things happen:

  • You are creating heart coherence, because you are continuing a consistent pattern and Breathing in Beats
  • You are stimulating MORE of the PNS, encouraging HEALING in the body

On the Meditation track below, you will experience a pattern of 2:4 breathing, meaning you will inhale for 2 beats, exhale for 4 beats, continuously for a few minutes.

You will be guided the whole time so simply close your eyes, follow the instructions and enjoy. This is the first half of the Daily Dose, which you will be able to access at the end of this course. For now, enjoy the healing energy!

2:4 Healing Meditation

So, in this step you learned:

1) How to trigger Self Healing
2) A simple breathing pattern to stimulate Self Healing (2:4)

Now what?

Feel free to repeat the 2:4 Breathing Exercise one or two more times, so you keep getting used to the 2:4 pattern and also to enjoy the breath retentions.

A great Track on 2:4 You Can Listen to Now

To Download an amazing track that Niraj has put together for Healing in 2:4 you can check out the SOMA Daily Doses. There are 2 tracks in there, one to Energise and another one to Heal. It’s great for you to:

  • Fall Into Rejuvenating Sleep Easily
  • Melt Away Stress
  • Turn On The Bodie’s Natural Healing Response
  • Much more

Tomorrow we will put ALL of the concepts and techniques we’ve learned so far into one simple sequence that you can then continue doing on a daily basis.

Much love!