“Surrender to what is. Let go of what was. Have faith in what will be.”
~ Sonia Ricotti
First you need to decide how to set the breathing rate that is best for you. Depending on how slowly you breathe when you are at rest, your rate can be set either eight or twelve breaths a minute. To determine which internal will be better for you, relax and count how many breaths you take over a period of three minutes. If you counted more than thirty breaths, follow the 12-breaths per minute pacing. If you counted thirty or fewer, follow the instructions for the 8-breaths per minute pacing. Doing the below, record yourself for five minutes and play this back to yourself while following along.
12-Breaths Per Minute Pacing: Say the word "in" for two seconds. Say the word "out" for two seconds. pause for one second. Continue to repeat "in" for two seconds and "out" for two seconds, followed by a one second pause. Repeat for five minutes.
8-Breaths Per Minute Pacing: Say the word "in" for three seconds. Say the word "out" for three seconds. Pause for one second. Continue to repeat that sequence for for five minutes.