naturboy
breathing guide

just breathe to the music.

Box breathing
is a simple, powerful stress-reliever. Watch above to learn the basics.

Then, press play in Spotify, or wherever NATURBOY'S "songs to breathe to" is found.

Listen and breathe along with the colored highlights according to the color key.

Relax, breathe, and take this time for yourself.

NATURBOY: songs to breathe to

Elemental

(8 beats)

Ooh

Ooh, ele-

mental Ground)

(Air)

(Water)

(Fire) Break what-

-ever cycle that got me in a

spiral, stuck in my mind. Bring that

mind back home to my body, get my

breath in rhythm with time. Hold my

Ground, I’m solid as the earth is, breathe the

Air, inhaling it deep. Still as

Water right up on the surface, but there's

Fire burning in me

I am ele-

mental. I am ele-

mental. I am at my

center. I am ele-

mental, elemental, ele-

mental, elemental, elemental... ele-

mental... ele-

mental...

Ooh

Ooh, hold my

Ground, I’m solid as the earth is, breathe the

Air, inhaling it deep. Still as

Water right up on the surface, but there's

Fire burning in me. Break what-

-ever cycle that got me in a

spiral, stuck in my mind. Bring that

mind back home to my body, get my

breath in rhythm with time.

I am ele-

mental. I am ele-

mental. I am at my

center. I am ele-

mental, elemental, ele-

mental, elemental, elemental... ele-

mental... ele-

mental...

(8 beats)

Break what-

ever cycle that got me on this

spiral, stuck in my mind. Bring that

mind back home to my body, get my

breath in rhythm with time

Ground

Air

Water

Fire

Continue box breathing

EXOSKELETON

Intro: Guess I gotta, guess I gotta

Guess I gotta grow a thicker (skin)

When I was

Young
Yeah I’d wear my heart on both sleeves

Then... you came

along
Tried to hurt me, really tried to cut deep

Whatever I say or do
I keep living in fear of you

I need armor, I feel paper

thin... Don’t know who to trust
You made this dangerous

Guess I gotta grow a thicker

skin. Cause I’ll break

apart if I let you

in.

Guess I gotta grow a thicker

skin. Cause you make it

hard... To be me

again.

Guess I gotta grow a thicker

skin.

ooh,

Guess I gotta grow a thicker (skin)

Thought I was

strong
Thought I had my armor all built up

Got to move

on
But you want me right back at square one

If give in to you
I know what you’ll put me through

I can feel the armor wearin’

thin. Gotta fight the pull
I’m stupidly vulnerable

Guess I gotta grow a thicker

skin. Cause I’ll break

apart if I let you

in.

Guess I gotta grow a thicker

skin. Cause you make it

hard... To be me

again.

Guess I gotta grow a thicker

skin.

ooh,

Guess I gotta grow— I've out-

grown... My old

self. I’m done

living in the shadow of somebody

else. I’m much

more than you

know...
Wrote me off, but didn’t know that I could—

Guess I gotta grow a thicker

skin. Cause I’ll break

apart if I let you

in.

Guess I gotta grow a thicker

skin. Cause you make it

hard... To be me

again.

Guess I gotta grow a thicker

skin. Cause I’ll break

apart if I let you

in.

Guess I gotta grow a thicker

skin. Cause you make it

hard... To be me

again.

Guess I gotta grow a thicker

skin.

RESONANT breathing is an easy in-and-out pattern that times out to 5 full breaths per minute. This has been shown to maximize Heart Rate Variability (HRV), reducing stress on both mind and body.

Symbiotic

(8 beats)

We’re a little different

Don’t always act the same way, don't

always like the same shit...

They probly think we don’t fit

They wonder why we both stay

Cuz we’re a little different...

But that ain’t no one’s business...

I need you you need me I need you you need me I need you to survive

I got what you’re missin you got what I’m missin guess that we align

I give it everything you give it everything, this thing will stay alive

I need you you need me I need you you need me I need you to survive, to survive

To survive... to survive,

to survive... to survive...

After all we gone through

You don’t wanna change me

I don’t wanna change you...

I don’t really need to

Cause I got what I need

Long as I am with you...

We just do what we do...

I need you you need me I need you you need me I need you to survive

I got what you’re missin you got what I’m missin guess that we align

I give it everything you give it everything, this thing will stay alive

I need you you need me I need you you need me I need you to survive, to survive,

To survive... to survive,

to survive... to survive.

Continue to breathe in and out,

in time to the music in counts of 8.

BELLOWS breathing increases energy and alertness through short, quick breaths in and out through the nose. The highlights look complex, but it is simply a short breath either in or out every beat (each * is a beat). Where the text is not highlighted, just breathe naturally.

TERRITORIAL

I’m gettin territorial * * so

don’t you mess with us, no, really this is

not a drill * * *

If you push too much, I'm goin in

for the kill

Cuz you I just don’t trust

Yeah I can be an animal

I’m gettin territorial

Territorial

Stop. * * Don’t you move an

inch * closer

I see you chompin at the bit, don't

try to pull your sneaky shit, oh

No way you’re winnin' us

Over

You really think you’re a threat

You really haven’t seen me yet

I’m gettin terri-

torial * * so

don’t you mess with us, no, really this is

not a drill * * *

If you push too much, I'm goin in

For the kill

Cuz you I just don’t trust

Yeah I can be an animal

I’m gettin territorial

Territorial

(back the fuck off)

* * * *

* * I'm gettin terri-

torial * * *

* * * *

(break)

I’m gettin terri-

torial * * so

don’t you mess with us, no, really this is

not a drill * * *

If you push too much, I'm goin in

For the kill

Cuz you I just don’t trust

Yeah I can be an animal

I’m gettin territorial

Territorial, terri-

torial * * so

don’t you mess with us, no, really this is

not a drill * * *

If you push too much, I'm goin in

For the kill

Cuz you I just don’t trust

Yeah I can be an animal

I’m gettin territorial,

Territorial, terri-

torial, territorrial, terri-

torial...

SKULL SHINING breathing helps to shake off negative energy and warm up your mind. It involves long, slow breaths in and quick, powerful breaths out. For this song, it's 6 beats in, and 2 beats out.

Different Species

Intro: relax and breathe normally

I’m confused

Thought we saw eye to eye... on a

Few things maybe

But lately, you

make me so

Confused

I thought that we could try... to find some

ground in common

But I been still

Searchin

Why do you act how you act?

Why do you do what you do?

Why do you think what you think?

Why do I feel so attacked?

Why do I feel so alone?

Why do you drive me to drink?

How do we bridge the divide?

How do we see eye to eye?

How do we turn this around?

How do I see from your side?

Are you gonna see from mine?

How do we find common ground cuz

I don’t, I don’t, I don’t understand you

Do you, do you, do you even see me?

I don’t, I don’t, I don’t understand you

Feel like you and me are different species

I’m confused

I thought we understood... more

about each other

than what I’ve

uncovered, how'd we

lose that little bitta good... was it

always like this

Just under

The surface, cuz

I don’t, I don’t, I don’t understand you

Do you, do you, do you even see me?

I don’t, I don’t, I don’t understand you

Feel like you and me are different species

Different Species

(I don't, I don't, I don't understand you)

But I’ll

try, I’ll try, if you

meet me halfway. We

might, just might... still

make it OK... cuz

you and I... are

in disarray... so

could you try... to

meet me halfway...

cuz

I don’t, I don’t, I don’t understand you

Do you, do you, do you even see me?

If I can listen to you

Will you listen to me, or will we end up

breaking our hearts?

Show me a way to get through

Show me some way out of unraveling

further apart cuz

I don’t, I don’t, I don’t understand you

return to Resonant breathing
(breathe in for 8, out for 8)

Sonar

Intro: Will you... will you answer me?

Used to distance, to distance between us

That’s just how it’s been

Just lemme know, lemme know you can hear this,

I can’t lose you again

If I call, will you answer me?

We can’t fall out of harmony

Have we lost our old frequency?

If I call, will you answer me?

Ooh, ooh...

(8 beats)

We could live with the distance between us

When I could hear your call

But all the noise, all the noise that’s around us

Can I hear you at all?

Will you hear me at all?

If I call, will you answer me?

We can’t fall out of harmony

Cuz this wall blocks the melody.

If I call, will you answer me?

... Will you answer me?

return to BOX Breathing

Wildfire

Intro: Will I make it through the next one?

Will I make it through?

Sometimes the world makes me ig-

nite, and I’m up in

flames. I just can’t

cope...

Then they burn through and I’m all

right. And I re-

group.. and I have

hope. And it

happens again, and it happens again,

and if I can keep my

head up I can bounce right back. And it

happens again and again and again

it’s beginning to be

more like a full attack

And every time it’s hotter and hotter and hotter and I don’t know

how, but I push on through

I do, but ooh,

... Will I make it

through the next one? Running out of

ground to stand on. Keep crawling back from

mass-destruction. Will I make it

through the next one? The next one?

Interlude: breathe naturally.

I’ve learned the flames can help me

grow... I push re-

set. I learn to

deal...

Something’s happened to me

though. Now all my

wounds... won’t fully

heal... and it

happens again, and it happens again,

and I don’t know how much

longer I can bounce right back... and it

happens again and again and again

it’s beginning to be

more like a full attack...

And every time it’s hotter and hotter and hotter and I don’t know

how I can push on through. Do you?

... ooh,

... Will I make it

through the next one? Running out of

ground to stand on. Keep crawling back from

mass-destruction. Will I make it

through the next one? The next one?

... The next one, the

next one, the next one

The next one

... I was

made, made to last, but these

flames burn so fast. Will I

lose, lose control. Or will

you save my soul?

Will you save my soul?

Help me make it through the next one

Running out of

ground to stand on. Keep crawling back from

mass-destruction. Will I make it

through the next one? The next one?

Outtro: breathe naturally

4-8-8 Breathing is often used to aid sleep, manage cravings, or control anger responses. It involves breathing in quietly through the nose for 4 beats, holding the breath for 8 beats, and forcefully exhaling through the mouth for 8 beats. This exhale works best if you purse your lips and make a "whoosh" sound as you breathe out.

Hibernation

8-beat intro: breathe naturally

It’s gettin’ harder just to

make it through

The world is starting to

take its toll now

Can’t keep goin’ like I

tend to do

I gotta start to protect my soul now

I can’t keep up the hustle

When there’s so little payoff

And I been savin up for

A little getaway, it’s

Time to release the pressure

And let my heart rate fall

And push pause on it

all, all, all, I’m

Entering a state of

Suspended animation so

Please do not disturb me this is

My hibernation, my

Heart and mind are takin a

much needed vacation

So please do not disturb me this is

My hibernation

Do not disturb me, this is

My hiberation

Been workin hard for like,

Eternity.

I’ll get back to it when

this is over

But at the moment, there ain’t much for me

And pushing through it will get me nowhere

I’m stepping off the pedal

It’s only temporary

Just don’t think I can take one

More freezing February

Time to release the pressure

And save my energy

And take a moment for me, me, me, I'm

Entering a state of

Suspended animation so

Please do not disturb me this is

My hibernation

My heart and mind are takin a

much needed vacation

So please do not disturb me this is

My hibernation

My hibernation, my hibernation

Do not disturb me, this is

My hibernation

The hard times can’t last for-

ever, the tough climbs all have to level

The cold will pass,

I’m holdin’ fast, let my

Soul outlast the

weather

And I won’t always be

distant, but if I don’t respond this

instant, I'm

OK, I’m fine,

It’s a crazy time

And I’m not tryna risk it.

I’m entering a state of

Suspended animation so

Please do not disturb me this is

My hibernation

My heart and mind are takin a

much needed vacation, so

please do not disturb me this is

My hibernation

....

My hibernation

Do not disturb me this is

My hibernation

Do not disturb me this is

My hibernation

Outtro: Breathe naturally

mix of bellows breathing (short breaths through the nose, 1 per beat) and Resonant breathing
(breathe in for 8, out for 8, through both nose and mouth)

Greenhouse Effect

intro: breathe naturally

I got this energy

Building up constantly inside of me

Wish it would overflow

Cuz it’s so

high today

Don’t know why but know that I should

find a way

A way to let it go, and

Breathe... it out... so

I can breathe deep again, let the

Heat come down, find a

way of releasin’ it... but no it's

Trapped

Trapped Inside

Stead of breaking free it's getting

Trapped

Trapped inside

Trapped inside of me, gonna

Crash

Real

Fast

If all this energy stays

Trapped

Trapped
Trapped

Trapped

(Inside of me)

I’m trapped inside of me

Can’t be at peace til I release this extra energy

I’m trapped inside of me

Can’t be at peace til I release this extra energy

I need a way

To break through the barrier

But each new day

It keeps gettin heavier, keeps gettin heavier

I need a way

A way to get outta here

Be free, escape

This toxic atmosphere

... Trapped ...

... Inside of me

I’m trapped inside of me

Can’t be at peace til I release this extra energy

I’m trapped inside of me

Can’t be at peace til I release this extra energy

I got this

energy

|| bellows || resonant || bellows || resonant || bellows || resonant || bellows ||

return to Box Breathing

Coral Breakup

I thought that this could last... you and

me. You and me. But the

tide is changin fast, And so are

We...

I know the stress is real, I feel it

too... I feel it too. But it's

hard for me to deal... with

You...

You’re taking too

much, not giving enough. You're thinkin bout

You, insteada ‘bout us. I won’t let you

bleed me completely, I need you to

Leave me (leave me) I need you to

Leave me... it was

Great when it was great. We needed it

... we needed it. And I

wish this all could wait

A bit... but the

tide is getting hot. It's making

You... a different you.

And I know what I’ve got

To do...

You’re taking too

much, not giving enough. You're thinkin bout

You, insteada ‘bout us. I won’t let you

bleed me completely, I need you to

leave me (leave me) I need you to

leave me... I need you to

leave me... i need you to

leave me...

return to 4-8-8 Breathing

(breathe in quietly through the nose for 4 beats, hold the breath for 8 beats, then forcefully exhale through the mouth for 8 beats)

Imperfect Symmetry

intro: breathe naturally

Feels like there's

Always

Someone

Out there

Who has

Everything down

flawless

Like they got a head start

... like you’ll never

get there

Feels like your

Body

Isn’t

Worthy

Cause you’re

Still a

Work in

Progress

But we all got one heart

... And it’s built off-center

... Everybody’s

less than perfect....

That’s the way we're built to be, we're

less than perfect

... and I love your im-

perfect symmetry...

I love your imperfect symmetry

I notice

When you

Focus

On a

Little flaw or

two

What isn't exactly...

...How you think it should be

... but

I love

Every

Part of

You cause

Every part of

you makes

all of me

happy

... you bring out the good me

... everybody’s

less than perfect

That’s the way we're built to be, we're

less than perfect...

And I love your im-

perfect symmetry...

... I love your im-

perfect symmetry

You melt the heart of this hardened cynic

You help me part with my own worst critic

... cause our

two imperfect pieces fit so perfect with each other

(perfect with each other)

Do you feel how much

you mean to me?

Yeah, you’re really a thing of beauty

And the world is more alive when we hold

on to one another

(hold on to one another)

hold on to one another

(hold on to one another)

hold on to one another

... everybody’s

less than perfect...

That’s the way we're built to be, we're

less than perfect

... and I love your im-

perfect//everybody's less than perfect

...

That’s the way we're built to be, we're

less than perfect...

and I love your im-

perfect symmetry... (hold onto one,

hold onto one another

I love your im-

perfect symmetry

Symmetry 'tween

you and me (imperfect symmetry)

Symme-

try.. 'tween you and

me (imperfect symmetry), symme-

try... 'tween

you and me (imperfect symmetry)

Symmetry 'tween

You and

me (imperfect symmetry), symme-

try... 'tween you and

me (imperfect symmetry)

Symmetry 'tween

you and me (imperfect symmetry)

Symme-

try.. 'tween you and

hold empty breath

breathe in

hold full breath

breathe out

naturboy breathing guide

just breathe to the music.

Box breathing is a simple, powerful stress-reliever. Watch above to learn the basics. Then, press play in Spotify, or wherever NATURBOY'S "songs to breathe to" is found. Listen and breathe along with the colored highlights according to the color key. Relax, breathe, and take this time for yourself.

NATURBOY: songs to breathe to

Continue box breathing

RESONANT breathing is an easy in-and-out pattern that times out to 5 full breaths per minute. This has been shown to maximize Heart Rate Variability (HRV), reducing stress on both mind and body.

BELLOWS breathing increases energy and alertness through short, quick breaths in and out through the nose. The highlights look complex, but it is simply a short breath either in or out every beat (each * is a beat). Where the text is not highlighted, just breathe naturally.

SKULL SHINING breathing helps to shake off negative energy and warm up your mind. It involves long, slow breaths in and quick, powerful breaths out. For this song, it's 6 beats in, and 2 beats out.

Different Species

return to Resonant breathing (breathe in for 8, out for 8)

return to BOX Breathing

mix of bellows breathing (short breaths through the nose, 1 per beat) and Resonant breathing (breathe in for 8, out for 8, through both nose and mouth)

Coral Breakup

K e y

naturboy
breathing guide

return to Resonant breathing
(breathe in for 8, out for 8)

mix of bellows breathing (short breaths through the nose, 1 per beat) and Resonant breathing
(breathe in for 8, out for 8, through both nose and mouth)

K
e
y