There are three steps to this technique.
- First, breathe in through your nose for four seconds.
- Then hold your breath for seven seconds, or if you can't quite manage seven, as long as you can.
- Then, breathe out loudly through your mouth for a total of eight seconds.
It's important that this last step takes the longest.
That's it!
If you find that you can't do one of the steps for long enough, don't worry, just try speeding up the technique slightly. The ratio 4:7:8 is more important than the length of each step.
The most important thing is that the out breath is longer than the in breath, and that you hold your breath for a period of time in between.
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