3. 1:1:1:1

Once the 4:4:4:1 is comfortable, we can the begin to work on the exhalation 'hold' phase and again we will take the count as 4 just as an example, 4:4:4:1 is now the starting point, that is with practice then extended to 4:4:4:2, then 4:4:4:3 and finally 4:4:4:4.

• 'in', 2, 3, 4 
• hold the 'in' breath for, 2, 3, 4  
• 'out', 2, 3, 4 
• hold the 'out' breath for, 2, 3, 4  

Department of Health & Human Services tell us:
Sensors in the brain and in two blood vessels, the aorta and the carotid artery in the neck, that detect carbon dioxide or oxygen levels in your blood and change your breathing rate as needed.

Your brain will complain, this is definitely not easy. The levels of carbon dioxide will be telling your brain to breathe, so take this slowly and easy, develop this over time through the 4:4:4:2, then 4:4:4:3 and finally 4:4:4:4 route. It will come but do not force it.



If you cannot sleep or your brain is in overdrive and you need to create some space, try doing this.

Why? Well I will tell you next time, in the mean time practice, practice, practice, but remember this, 'your breath will tell you how your body is doing'. Listen to your breath and if it is struggling go back to the level where it is not and work within your limits.