Guided Breathwork for Overthinking: Free Audio
Guided Breathwork for Overthinking: Free Audio
A free guided breathwork session for overthinking, for the days your head will not switch off. Press play, lie down or sit, and follow my voice.
A free guided breathwork session for overthinking, for the days your head will not switch off. Press play, lie down or sit, and follow my voice.
October 18th, 2026
October 18th, 2026
You know the days. The to-do list is on repeat, the same conversation keeps replaying, and telling yourself to "just relax" makes it louder. Thinking your way out of thinking rarely works. Giving your head something else to follow often does.
That is what this guided breathwork for overthinking is for. Three breathing patterns, one after the other, then two breath holds, then five minutes where you do nothing at all. My voice guides every breath, so all you have to do is follow.
What is in this guided breathwork session
Round 1: The cyclic sigh In through the nose until you are full, a short sip on top, then a long sigh out through the mouth. It is the gentlest way in, and it starts to slow everything down. More on it in The Physiological Sigh: Your Fastest Reset.
Round 2: Shamanic breath In through the mouth, belly first, then chest, and straight back out through the mouth, with no pause between breaths. This is the active part. It is where the thinking usually starts to lose its grip, because the breath asks for all of your attention.
Round 3: Humming In through the nose, then hum the breath out with your mouth closed. Feel the buzz in your face and chest. It brings you back down from the active round. The full guide is in The Humming Breath.
The holds A full breath in, a hold on top, a sigh out, then a hold with empty lungs for about 20 seconds. Twice.
Five minutes of stillness After the last hold, the counting stops. Just you, the music and your own breath. I will tell you when it is time to come back.
How to use it
Find a comfortable position, lying down or sitting. Headphones help.
Close your eyes if that feels good.
Never do it while driving, in water or anywhere you need to stay alert.
Go at your own pace. If a round feels like too much, slow down and breathe gently through your nose until you are ready to join again.
Once a day is plenty. Many people like it in the evening, to close the day.
Why it works
A few things happen in your body during this session, and the research behind them is worth knowing:
The sigh slows your heart on every exhale. Your heart rate naturally rises a little as you breathe in and drops as you breathe out, so a long exhale gives you more of the slow part. In a 2023 Stanford study, five minutes a day of cyclic sighing improved mood more than mindfulness meditation did (Balban et al., Cell Reports Medicine, 2023).
Shamanic breath lowers your carbon dioxide. Breathing faster and fuller than your body needs drops the CO2 in your blood. That is the tingling you might feel in your hands or face. It is expected, and it passes when you slow down.
Humming is linked to vagus nerve activity, the nerve that helps your body settle, although the studies are still small. What is well established is that humming raises nitric oxide in your nose many times over compared with a quiet exhale (Weitzberg & Lundberg, 2002).
The empty hold lets your CO2 build back up after the active round, so your body can find its balance again.
My view: the real trick is simpler than any of this. While you are busy counting, humming and holding, there is very little room left for the thoughts on repeat.
Before you press play
Feeling lightheaded or tingly is normal, especially in the second round. If it gets too much, breathe slowly, in through the nose and out through the mouth, and wait for the next round.
If you are pregnant, have a heart condition, epilepsy, high blood pressure or a history of psychosis, skip the shamanic round and the holds, and talk to your doctor before trying them.
When you want more
This audio is a small taste of what happens in a full session, with live music and the time to go much deeper. If you would like to talk about whether breathwork fits what you are going through, book a free intro call. And if you prefer to try it in a room in Amsterdam, my classes are on the sessions page.
You know the days. The to-do list is on repeat, the same conversation keeps replaying, and telling yourself to "just relax" makes it louder. Thinking your way out of thinking rarely works. Giving your head something else to follow often does.
That is what this guided breathwork for overthinking is for. Three breathing patterns, one after the other, then two breath holds, then five minutes where you do nothing at all. My voice guides every breath, so all you have to do is follow.
What is in this guided breathwork session
Round 1: The cyclic sigh In through the nose until you are full, a short sip on top, then a long sigh out through the mouth. It is the gentlest way in, and it starts to slow everything down. More on it in The Physiological Sigh: Your Fastest Reset.
Round 2: Shamanic breath In through the mouth, belly first, then chest, and straight back out through the mouth, with no pause between breaths. This is the active part. It is where the thinking usually starts to lose its grip, because the breath asks for all of your attention.
Round 3: Humming In through the nose, then hum the breath out with your mouth closed. Feel the buzz in your face and chest. It brings you back down from the active round. The full guide is in The Humming Breath.
The holds A full breath in, a hold on top, a sigh out, then a hold with empty lungs for about 20 seconds. Twice.
Five minutes of stillness After the last hold, the counting stops. Just you, the music and your own breath. I will tell you when it is time to come back.
How to use it
Find a comfortable position, lying down or sitting. Headphones help.
Close your eyes if that feels good.
Never do it while driving, in water or anywhere you need to stay alert.
Go at your own pace. If a round feels like too much, slow down and breathe gently through your nose until you are ready to join again.
Once a day is plenty. Many people like it in the evening, to close the day.
Why it works
A few things happen in your body during this session, and the research behind them is worth knowing:
The sigh slows your heart on every exhale. Your heart rate naturally rises a little as you breathe in and drops as you breathe out, so a long exhale gives you more of the slow part. In a 2023 Stanford study, five minutes a day of cyclic sighing improved mood more than mindfulness meditation did (Balban et al., Cell Reports Medicine, 2023).
Shamanic breath lowers your carbon dioxide. Breathing faster and fuller than your body needs drops the CO2 in your blood. That is the tingling you might feel in your hands or face. It is expected, and it passes when you slow down.
Humming is linked to vagus nerve activity, the nerve that helps your body settle, although the studies are still small. What is well established is that humming raises nitric oxide in your nose many times over compared with a quiet exhale (Weitzberg & Lundberg, 2002).
The empty hold lets your CO2 build back up after the active round, so your body can find its balance again.
My view: the real trick is simpler than any of this. While you are busy counting, humming and holding, there is very little room left for the thoughts on repeat.
Before you press play
Feeling lightheaded or tingly is normal, especially in the second round. If it gets too much, breathe slowly, in through the nose and out through the mouth, and wait for the next round.
If you are pregnant, have a heart condition, epilepsy, high blood pressure or a history of psychosis, skip the shamanic round and the holds, and talk to your doctor before trying them.
When you want more
This audio is a small taste of what happens in a full session, with live music and the time to go much deeper. If you would like to talk about whether breathwork fits what you are going through, book a free intro call. And if you prefer to try it in a room in Amsterdam, my classes are on the sessions page.
- Oscar Abad, Breathwork Facilitator
- Oscar Abad, Breathwork Facilitator
MY journal
MY journal
A few more like this.
A few more like this.
Same stuff, different angle. Whatever's been stuck in my head lately, here to be shared with you.
Same stuff, different angle. Whatever's been stuck in my head lately, here to be shared with you.
Can stress trigger cold sores? What the research says, what I do with breathwork when I feel the tingle, and what's actually proven to help.
Can stress trigger cold sores? What the research says, what I do with breathwork when I feel the tingle, and what's actually proven to help.
Can stress trigger cold sores? What the research says, what I do with breathwork when I feel the tingle, and what's actually proven to help.
Can stress trigger cold sores? What the research says, what I do with breathwork when I feel the tingle, and what's actually proven to help.
Good questions.
Honest answers.
Everything people tend to wonder before a first session, answered straight. If yours isn't here, ask me directly.
Still wondering about something? Write to me and I'll answer personally.
What is breathwork, and what happens in a session?
What is breathwork, and what happens in a session?
Breathwork covers a range of breathing patterns, each with its own effect on the body. The heart of my practice is connected breathing: deeper and faster than everyday breathing, with no pause between the inhale and the exhale. Kept going for a stretch of time, that rhythm changes the body's chemistry and lets the nervous system drop out of alert mode.
A session runs about ninety minutes: we talk briefly, then you settle in, sitting or lying down, and breathe to music while I guide the pace. We close slowly and leave time to land before you head back into your day.
Who shouldn't do breathwork?
Who shouldn't do breathwork?
Who shouldn't do breathwork? Breathwork is safe for most people, but not for everyone. Check with your doctor first if you're pregnant, have epilepsy, a cardiovascular condition, an aneurysm, glaucoma, bipolar disorder or schizophrenia, recent surgery, or you're on medication that might interact, especially anything psychiatric. Not sure if something on that list applies to you? The full breakdown is on the What Is Breathwork page, or just bring it up on the intro call and we'll look at it together.
Do I need any experience?
Do I need any experience?
None. Most people arrive having never tried it. The breath does the work; you just have to show up.
How intense is it? Will it be too much for me?
How intense is it? Will it be too much for me?
This is your practice, and you stay in charge of it the whole way through. I'll guide you and encourage you to lean in, it's called breathwork for a reason, but if something feels like too much or you'd rather take it easy, you simply soften the breath. The depth is always in your hands.
Will I feel something? What if nothing happens?
Will I feel something? What if nothing happens?
There's nothing you're supposed to feel. The breath can carry you somewhere deep one time and simply leave you calm the next, and now and then very little stirs at all. Every one of those sessions counts the same.
What should I wear, and should I eat beforehand?
What should I wear, and should I eat beforehand?
Loose, comfortable clothes you can move and rest in. Eat light beforehand, a snack a couple of hours ahead is better than arriving full, and skip the caffeine that day if you can. Coffee especially; tea is fine.
Where do sessions happen? Can I do it online?
Where do sessions happen? Can I do it online?
In person only, mostly in Amsterdam. As much as I'd love to reach everyone, through a screen I can't look after you the way this work asks me to, and your safety and support come before everything else. So for now, we breathe in the same room.
What's the free intro call, and am I committing to anything?
What's the free intro call, and am I committing to anything?
It's twenty minutes, by phone or video, as you prefer. We talk about what's going on for you, I answer your questions, and if it doesn't feel like a fit, that's a perfectly good outcome too.
Can I come with a partner, or do I have to come alone?
Can I come with a partner, or do I have to come alone?
Coming on your own is actually the best way in, with no one familiar beside you, it's easier to surrender fully to the practice. That said, you're welcome to bring a partner or a friend, and for breathing as a pair there's partner breathing, where you can also come solo and be matched with someone. From time to time I run group partner breathing sessions as well.
What's your cancellation policy?
What's your cancellation policy?
You can reschedule free of charge up to 48 hours before your session. Within 48 hours of the start time, the session is charged in full. If something urgent comes up inside that window, reach out and we'll see what's possible.
Good questions.
Honest answers.
Everything people tend to wonder before a first session, answered straight. If yours isn't here, ask me directly.
What is breathwork, and what happens in a session?
What is breathwork, and what happens in a session?
Breathwork covers a range of breathing patterns, each with its own effect on the body. The heart of my practice is connected breathing: deeper and faster than everyday breathing, with no pause between the inhale and the exhale. Kept going for a stretch of time, that rhythm changes the body's chemistry and lets the nervous system drop out of alert mode.
A session runs about ninety minutes: we talk briefly, then you settle in, sitting or lying down, and breathe to music while I guide the pace. We close slowly and leave time to land before you head back into your day.
Who shouldn't do breathwork?
Who shouldn't do breathwork?
Who shouldn't do breathwork? Breathwork is safe for most people, but not for everyone. Check with your doctor first if you're pregnant, have epilepsy, a cardiovascular condition, an aneurysm, glaucoma, bipolar disorder or schizophrenia, recent surgery, or you're on medication that might interact, especially anything psychiatric. Not sure if something on that list applies to you? The full breakdown is on the What Is Breathwork page, or just bring it up on the intro call and we'll look at it together.
Do I need any experience?
Do I need any experience?
None. Most people arrive having never tried it. The breath does the work; you just have to show up.
How intense is it? Will it be too much for me?
How intense is it? Will it be too much for me?
This is your practice, and you stay in charge of it the whole way through. I'll guide you and encourage you to lean in, it's called breathwork for a reason, but if something feels like too much or you'd rather take it easy, you simply soften the breath. The depth is always in your hands.
Will I feel something? What if nothing happens?
Will I feel something? What if nothing happens?
There's nothing you're supposed to feel. The breath can carry you somewhere deep one time and simply leave you calm the next, and now and then very little stirs at all. Every one of those sessions counts the same.
What should I wear, and should I eat beforehand?
What should I wear, and should I eat beforehand?
Loose, comfortable clothes you can move and rest in. Eat light beforehand, a snack a couple of hours ahead is better than arriving full, and skip the caffeine that day if you can. Coffee especially; tea is fine.
Where do sessions happen? Can I do it online?
Where do sessions happen? Can I do it online?
In person only, mostly in Amsterdam. As much as I'd love to reach everyone, through a screen I can't look after you the way this work asks me to, and your safety and support come before everything else. So for now, we breathe in the same room.
What's the free intro call, and am I committing to anything?
What's the free intro call, and am I committing to anything?
It's twenty minutes, by phone or video, as you prefer. We talk about what's going on for you, I answer your questions, and if it doesn't feel like a fit, that's a perfectly good outcome too.
Can I come with a partner, or do I have to come alone?
Can I come with a partner, or do I have to come alone?
Coming on your own is actually the best way in, with no one familiar beside you, it's easier to surrender fully to the practice. That said, you're welcome to bring a partner or a friend, and for breathing as a pair there's partner breathing, where you can also come solo and be matched with someone. From time to time I run group partner breathing sessions as well.
What's your cancellation policy?
What's your cancellation policy?
You can reschedule free of charge up to 48 hours before your session. Within 48 hours of the start time, the session is charged in full. If something urgent comes up inside that window, reach out and we'll see what's possible.
Still wondering about something? Write to me and I'll answer personally.
Good questions.
Honest answers.
Everything people tend to wonder before a first session, answered straight. If yours isn't here, ask me directly.
Still wondering about something? Write to me and I'll answer personally.
What is breathwork, and what happens in a session?
What is breathwork, and what happens in a session?
Breathwork covers a range of breathing patterns, each with its own effect on the body. The heart of my practice is connected breathing: deeper and faster than everyday breathing, with no pause between the inhale and the exhale. Kept going for a stretch of time, that rhythm changes the body's chemistry and lets the nervous system drop out of alert mode.
A session runs about ninety minutes: we talk briefly, then you settle in, sitting or lying down, and breathe to music while I guide the pace. We close slowly and leave time to land before you head back into your day.
Who shouldn't do breathwork?
Who shouldn't do breathwork?
Who shouldn't do breathwork? Breathwork is safe for most people, but not for everyone. Check with your doctor first if you're pregnant, have epilepsy, a cardiovascular condition, an aneurysm, glaucoma, bipolar disorder or schizophrenia, recent surgery, or you're on medication that might interact, especially anything psychiatric. Not sure if something on that list applies to you? The full breakdown is on the What Is Breathwork page, or just bring it up on the intro call and we'll look at it together.
Do I need any experience?
Do I need any experience?
None. Most people arrive having never tried it. The breath does the work; you just have to show up.
How intense is it? Will it be too much for me?
How intense is it? Will it be too much for me?
This is your practice, and you stay in charge of it the whole way through. I'll guide you and encourage you to lean in, it's called breathwork for a reason, but if something feels like too much or you'd rather take it easy, you simply soften the breath. The depth is always in your hands.
Will I feel something? What if nothing happens?
Will I feel something? What if nothing happens?
There's nothing you're supposed to feel. The breath can carry you somewhere deep one time and simply leave you calm the next, and now and then very little stirs at all. Every one of those sessions counts the same.
What should I wear, and should I eat beforehand?
What should I wear, and should I eat beforehand?
Loose, comfortable clothes you can move and rest in. Eat light beforehand, a snack a couple of hours ahead is better than arriving full, and skip the caffeine that day if you can. Coffee especially; tea is fine.
Where do sessions happen? Can I do it online?
Where do sessions happen? Can I do it online?
In person only, mostly in Amsterdam. As much as I'd love to reach everyone, through a screen I can't look after you the way this work asks me to, and your safety and support come before everything else. So for now, we breathe in the same room.
What's the free intro call, and am I committing to anything?
What's the free intro call, and am I committing to anything?
It's twenty minutes, by phone or video, as you prefer. We talk about what's going on for you, I answer your questions, and if it doesn't feel like a fit, that's a perfectly good outcome too.
Can I come with a partner, or do I have to come alone?
Can I come with a partner, or do I have to come alone?
Coming on your own is actually the best way in, with no one familiar beside you, it's easier to surrender fully to the practice. That said, you're welcome to bring a partner or a friend, and for breathing as a pair there's partner breathing, where you can also come solo and be matched with someone. From time to time I run group partner breathing sessions as well.
What's your cancellation policy?
What's your cancellation policy?
You can reschedule free of charge up to 48 hours before your session. Within 48 hours of the start time, the session is charged in full. If something urgent comes up inside that window, reach out and we'll see what's possible.