Begin in a comfortable seat with a straight spine. If possible, find a quiet space with few distractions. Place hands gently on lap or knees.
Sitting upright, slowly exhale through your mouth, letting all the air out of your lungs.
Inhale slowly and deeply through your nose to a count of 4. Fill your lungs with breath deeply until your lungs are full.
Exhale through your mouth for a slow count of 4 and empty lungs & abdomen of air. Try to have each count be similar pace.
Keep your lungs empty for a count of four.
Continue the process of inhale, hold, exhale, hold to counts of 4. Begin with shorter rounds (several minutes) and move up to larger periods with more practice.
If you feel dizzy at any time, return to your normal breath. To help with focus, visualize tracing around a box during each step of the exercise.