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after the inhale, or breathe out for a count of or , for example. the idea, no matter how long you hold it, is to slow down the pace of the breath. the effect of breathwork is cumulative, meaning the more you do it the better it works, so practice it every day, even when you're not stressed. meditation
air; as you breathe out, think about letting go of any stress in the body and mind. on the last exhalation, gently close the eyes. . check in. pause and take a few moments to settle into your body. acknowledge your senses, noticing any sounds, smells, tastes; feel the weight of your body on the chair...
https://www.headspace.com/meditation/how-to-relax