This technique is simple and effective. The whole purpose is that the exhale becomes twice as long as the inhale. As you focus on counting and lengthening each exhale you start to feel all the benefits of this breathing exercise. You can do this anytime, anywhere and no one will even notice. It’s a great tool to have when you start to feel anxious or stressed.
Begin to notice your breath.
As you inhale through your nose begin to count (Perhaps to 2)
As you exhale, (through nose or mouth) lengthen the breath out for double the count coming in (4 counts)
Repeat at least 3 times.
As you continue to practice, try breathing for counts of 3 in and 6 out, or 4 in and 8 out.