This pattern of breathing will shift you from SURVIVAL to HEALTH mode.
Begin by softening your shoulders and allowing yourself to fully relax.
If you are unable to hold your breath for four counts, lower the count to two and then gradually increase until you are able to hold to the count of four.
Use the 4 Count Breath when you are ready to sleep and your sleep will be more healing as it will shift you out of SURVIVAL Mode.
This a B.E.S.T. technique taught by Dr. Ted Morter