This is my advanced box breathing.
You will breathe in for 8 seconds,
Hold for 8 seconds,
And then breathe out for 8 seconds and hold for 8 seconds.
As you breathe in,
You want to raise your tongue to the roof of the mouth and make a sound as if you can hear each particle of air flowing through your nostrils.
You should build this air supply within your stomach and pull deeply.
And as you reach the 8th count,
You should have a full lung of air,
Completely full.
And then when you breathe out,
Breathe out through your mouth,
Making a sound,
And by the time you're done on the 8th count,
You should have all air out of your lungs and your stomach should be sucked in,
Bringing your navel to the spine.
10 Suts.
Begin by breathing out all of your air and pushing your stomach to your spine.
Now breathe in.
Hold it.
Breathe out.
Hold it.
Breathe in.
Hold it.
Breathe out.
Hold it.
Breathe out.
Hold it.
Breathe out.
Hold it.
Breathe out.
Hold it.
Breathe in.
Hold it.
Breathe out.
Hold it.
Breathe in.
Hold it.
Breathe out.
Hold it.
Breathe in.
Hold it.
Breathe out.
Breathe out.
Breathe out.
Hold it.
Breathe in.
Breathe out.
Hold it.
Breathe out.
Hold it.
Breathe in.
Hold it.
Breathe out.
Hold it.
That concludes the practice.
When you're ready,
Move on to my expert box breathing.
