Forest Chorus + Box Breathing for Tinnitus (20 Minutes)

Twenty minutes of a real forest chorus, paired with box breathing: inhale for 4 seconds, hold for 4, exhale for 4, hold for 4. Follow the breathing circle on screen, and if a hold feels like too much, let it go and just breathe. Start the sound low and bring it up until your tinnitus starts to blend in, so you can still faintly hear it underneath. Burying it completely is what most people do; sitting just under it is the idea here. Why this recording: almost all of its sound sits between 4 and 8 kHz, a range where tinnitus is often heard. The picture is misty jungle canopy with a few fireflies. More jungle sounds and sessions: https://www.tinnitushelp.me/zen/jungl... This is a sound to listen to, not a treatment. Nothing here diagnoses anything or promises relief. If your tinnitus lasts more than a few weeks, is getting louder, is in one ear only, pulses with your heartbeat, or comes with dizziness or hearing loss, see a doctor. Footage: Pexels (Pexels licence, no attribution required).