Sharon Friedman – Vigilance and Tranquility

Start whenever you feel stressed or tense and breath in through the nose and exhale through the mouth. Start with a 1.1.1.1 ladder of inhale pause exhale pause and raise it with one step at a time meaning raising the count of the inhale and exhale and after a while raise the pause between them. The secret is to time yourself by using your heart beat. It might seem stressful at the beginning but after a small hump it will relax you a lot.