Energy Healing Basics

1) Intention (aim the field)

  • Pick one sentence and say it softly or inwardly:

    • “I invite calm into my body.”

    • “I welcome clarity in my mind.”

    • “I choose comfort in this area.” (touch the spot)

  • Keep it simple; repeat it on every exhale.

2) Resonance (tune with breath + sound)

Core breaths

  • Coherence Breath (everyday calm): inhale 5s, exhale 5s (≈6 breaths/min) for 2–5 minutes.

  • 4–6 Grounder (anxiety downshift): inhale 4s, exhale 6s. Add a gentle hum on the exhale.

  • Physiological Sigh (1-minute reset): two quick inhales through the nose (second one smaller), long mouth exhale. Repeat 5–8 times.

  • Box Breath (focus): 4-in / 4-hold / 4-out / 4-hold × 4–6 rounds.

Sound options (choose one; low volume)

  • Drum/heartbeat (60–72 bpm) → grounding, safety.

  • Humming/toning (your voice) → vagus nerve soothing; try “mmm” or “OM” 3–5 minutes.

  • Binaural/isochronic (headphones):

    • Delta 0.5–3 Hz for sleep

    • Theta 4–7 Hz for meditation/inner imagery

    • Alpha 8–12 Hz for relaxed focus
      (Avoid if you have a seizure disorder; never use while driving.)

  • Exploratory single tones (experience what fits you):

    • 396–417 Hz gentle release/letting go

    • 432 Hz settled, earthy calm

    • 528 Hz uplift/heart warmth

    • 40 Hz crisp focus (keep brief if prone to headaches)

Tip: If sound isn’t available, counted breathing + humming does 80% of the job.

3) Presence (meet what is, don’t fight it)

  • Place one hand where you feel tension, one on the heart.

  • Breathe into the lower hand; exhale warmth from the heart-hand to the tense area.

  • If emotion rises, say: “Allowed.” Keep breathing.

Guided Practice (8–10 minutes)

  1. Set: Sit or lie down. One hand on heart, one on belly. Whisper your intention.

  2. Breathe: 4–6 Grounder for 2 minutes (hum on the exhale).

  3. Tune: Play alpha/theta or 432/528 Hz quietly or keep humming.

  4. Direct: On each exhale, imagine a soft sphere expanding 2–3 feet around you. Say, “Calm expands,” or your own phrase.

  5. Soften: Move the lower hand to any tight spot. Breathe into that spot for 2 minutes; exhale warmth from the heart.

  6. Close: Three slow breaths. Thank your body. Note one felt change (temperature, ease, mood, clarity).

Fast Prescriptions (pick what you need)

  • Ground & Safety (3–5 min): 4-in / 6-out + slow drum/heartbeat; feet on floor; hum quietly.

  • Heart & Connection (5 min): Coherence breath 5/5 + 528 Hz or gentle singing; recall one moment of gratitude.

  • Clear & Focus (3 min): Box breathing + a short 40 Hz or chime; stop if head tightens.

  • Sleep (6–10 min): Delta or 432 Hz, lights dim; 4-in / 7-out; long, quiet humming for the first minute.

  • Soothing pain (3–8 min): Hand on the area + hand on heart; 4/6 breath; hum directly into the spot; visualize warmth spreading.

Body Toning (use your voice, no tracks needed)

Different vowels resonate in different zones—try 3–5 slow exhales each:

  • “OOO” (chest/solar plexus) → grounding

  • “AHH” (heart) → openness

  • “EEE/EEE-MMM” (throat/head) → clarity 


Track your shifts

One line in a journal: “After 6 minutes of ___ I feel ___ in ___.”

Safety & care

Low volume; stop if dizzy or distressed.

***Sound/breathwork supports healing but isn’t medical treatment—seek professional care when needed.