SBM: 11 min to Peace

This is a short, 11 min guided Soma Breath meditation for relaxation and restoration. It has one round rhythmical breathing, a breath hold on the exhale and a breath hold on the inhale.

For the best experience use headphones. You can either sit up with your spine straight or, lay down on your back, somewhere you will not be disturbed. Comfort is of importance.

Remember, always breathe in through the nose and out through the mouth. Breathe in, down in your belly first, then the chest. If you choose to lie down, you can monitor your breathing pattern by having one hand on your chest and one on your belly, where the hand on the belly rises first. Alternatively, keep your arms at your sides. Comfort is important.

The rhythmical breathing rate is quite slow, 5 breaths per minute with 4 counts in and 8 counts out. For some this can be a bit slow at first, but after you have used it a few times it will be fine. Breathe fully, but soft and quiet. 

For the breath hold on the exhale, try to push your limits, move your head, neck and shoulder to help you and take a quick sip in and out if you need it. The hold on exhalation becomes easier with practice and easier for each round in the Soma Breath meditations with more than one round.

In our guided meditations we work in our inner world, so using our imagination is essential. And, as we all know, if we can’t use our imagination nothing is ever created – so just follow the guiding and let it take you for a journey.

Dive in for a quick, but deep relaxation to recharge your batteries on a busy day. I hope you enjoy!

Vocals and production: Siv Jøssang Shields
Language: English
Music: Soma Breath®
Benefits: Relaxation and restoration

Be aware of the few contraindications to the breath hold so please read the Pre-purchase info about Soma Breath guided meditations, see button below, and/or watch the free intro course for maximum benefit.

Instructions for Meditation:

Meditation Sample:


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Important Cacao and Health Information

Cacao is bitter

100% pure cacao is bitter. As with any bitter, too much can make you nauseous. Most drink less than 2 to 3 ounces (57 to 85 grams) of cacao a day. Over time, as your body attunes to the cacao, you may find that you need less cacao to feel the full effect. Less can be more. Pay attention to what your body is telling you.


Depending on dose, SSRI antidepressants and anti-psychotics are not compatible with the MAOI’s (Monoamine Oxidase Inhibitors) in cacao. Low to average doses should be ok, people on higher doses should drink less cacao. Check with your doctor.

Heart Rate

Our cacao will raise your heart rate slightly. If an increase in your heart rate could cause a medical problem, drink less. Check with your doctor.

Blood Pressure

Many folks with low blood pressure tell Keith that our cacao (low-caffeine) stabilizes their heart and helps them. Check with your doctor.

Other substances

Our cacao increases blood flow to the brain by 30-40%… so any other substances in your blood will be amplified.


Keith is often asked by people with a caffeine intolerance if they can use cacao. The caffeine content of cacao varies widely amongst cacao varieties and cacao makers. Most find our cacao to have a very low, to no-caffeine feel.


Use less, according to the child’s body weight. It depends on the child. They will let you know. Children who have had an appropriate amount of cacao are more focused.


Real cacao contains compounds that can kill dogs, cats, parrots, and horses. Don’t let them eat it!