4 Count Breath

 This pattern of breathing will shift you from SURVIVAL to HEALTH mode.
 Begin by softening your shoulders and allowing yourself to fully relax.

•  IN – Slowly inhale through your nose to the count of four.
• HOLD – Hold the same breath for an additional four counts.  
•  OUT- Slowly exhale to the count of four.
•  HOLD – the out breathe to the count of four.

REPEAT
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

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