The practice is used as a supplement and as a start for some complex practices. It slows down the activity of the mind and gives energy for effective performance of the main practice.
1. Take a comfortable seat on a chair, keep your back straight, close your eyes, be quiet.
2. You are breathing on a fixed period of time; all the stages of your breathing are the same.
3. Inhale for 4 seconds.
4. Pause for 4 seconds.
5. Exhale for 4 seconds.
6. Pause for 4 seconds.
7. Do the practice for 10 minutes.
When breathing for 4 seconds is easy, increase the period of each stage up to 5 seconds:
inhale for 5 seconds; pause for 5 seconds; exhale for 5 seconds; pause for 5 seconds.
When breathing for 5 seconds is easy, increase the period of each stage up to 6, 7, 8 seconds, etc.
Listen to a second hand of the clock, or install on your mobile telephone a metronome program.