For this practice we’re gonna inhale through the nose for a count of 4, gently hold the breath for a count of 4, and then exhale through the nose or mouth for the count of 4.

1. Sit on the floor or in a chair, or stand with your feet planted on the ground. You can invite a gentle sway or movement, if that feels supportive at all. 
2. Take a second to intentionally pause, wherever you are. You might be coming into this practice with some really intense feelings, and I'm here to remind you that this is okay. This is a nervous system response, it will pass — and I want to thank your nervous system for trying protect you the best way it knows how. And let’s just see if we can be curious about trying something different here, just for a few minutes.
3. To start, take few regular breaths in and out with no counting — inhale through the nose, exhale through your mouth with a bit of a “whooo” sound, like you’re blowing on hot soup. 
4. Now inhale for a slow count of 1… 2… 3… 4….
5. Hold your breath gently for the count of 1… 2… 3… 4…
6. Exhale for the count of 1… 2… 3… 4… 
7. Again inhale for 1… 2… 3… 4….
8. Hold for 1… 2… 3… 4…
9. Exhale for 1… 2… 3… 4… 
10. You can continue counting, or try breathing to some phrases you can repeat in your mind.
11. Inhale — “I’m here now”
12. Hold …
13. Exhale — “this will pass”
14. Inhale — “I’m letting this in”
15. Hold …
16. Exhale — “I’m letting this go”
17. Whatever you’ve chosen, continue breathing in this way for for 2-5 minutes.
18. Once you’ve finished, notice if anything is different from just a few moments ago. Are there any shifts, however tiny or subtle, in how your body feels? Remember that whatever comes up is okay, and if you can, just check in with yourself and see if there’s anything else you need in this moment.