A Foundation Practice
The Breath is the Bridge
The breath is the only autonomic function we can consciously control. That makes it the most powerful tool we have — the bridge between body and mind, between ordinary and non-ordinary reality, between who we are and who we are becoming.
Drawn from 50 years of yoga, 40 years of Tai Chi, and decades of shamanic practice — Scott Sherman
The Three Brain Breath
⏱ 5–10 minutesBeginner · All levels
- Sit comfortably. Close your eyes.
- Place your left hand on your heart, right hand on your belly.
- Inhale through your nose for 4 counts — belly rises first, then chest.
- Hold gently for 2 counts.
- Exhale through your mouth for 6 counts — belly falls, chest softens.
- Pause for 2 counts. Repeat.
- With each breath, invite each brain present: Body — I feel you. Heart — I feel you. Mind — I feel you.
- On each exhale, release any tension held in any of the three.
- 5 cycles shifts your state. 10 cycles changes your day.
Shamanic Activation Breath
⏱ 10–20 minutesIntermediate · Best with guidance
- Lie down comfortably. Arms relaxed at your sides.
- Begin a connected breath — inhale and exhale with no pause between them.
- Breathe into the belly first, then the chest, in one continuous wave.
- Let the breath become rhythmic and full — not forced, not strained.
- As energy begins to move, allow sounds, emotions, or images to arise.
- The breath is the drum. It calls the spirits of your body awake.
- After 10–15 minutes, slow the breath and rest in the stillness.
- Notice what has shifted. Journal what arose.
- Note: This practice is best experienced with guidance the first time.
Coherence Breath (Heart-Field Activation)
⏱ 5 minutesAll levels · Use anytime
- Breathe in for 5 counts. Breathe out for 5 counts.
- No pause. No hold. Simply a smooth, even rhythm.
- Place attention at the center of your chest — the heart field.
- With each inhale, imagine drawing in golden light.
- With each exhale, imagine radiating that light outward.
- This 5-5 rhythm entrains the heart, brain, and gut into coherence.
- Used before any healing session, difficult conversation, or intentional act.
- 5 minutes is enough. The body remembers.
Pranayama — Alternate Nostril Breath (Nadi Shodhana)
⏱ 5–15 minutesAll levels
- Sit upright. Rest your left hand on your left knee.
- Bring your right hand to your face: index and middle fingers rest on your forehead.
- Close your right nostril with your right thumb. Inhale through the left for 4 counts.
- Close both nostrils. Hold for 2 counts.
- Open the right nostril. Exhale for 4 counts.
- Inhale through the right for 4 counts. Close both. Hold for 2.
- Open the left nostril. Exhale for 4 counts. This is one cycle.
- Continue for 5–15 cycles. The nervous system balances. The mind clears.
- This practice balances the solar and lunar channels — the left and right hemispheres, giving and receiving.
Want Guided Breathing Sessions with Scott?
Individual breathing guidance is available as part of a Soul Cultivation session or as a standalone practice. Scott meets you where you are.
Sessions from $30 · Sliding scale available · First conversation free