This meditation has been designed to put you into a physical state of relaxation and prime you for a great night sleep to enhance your recovery and performance using breath retention so slow your heart rate and shift into a parasympathetic state.
We are going to do a breath-work practice called box breathing, it follows a count for the 4 difference phases of the breath. The way this works is you match your breath to the seconds and repeat for a number of rounds.
Example:
8 Rounds of
Inhale - 4sec
Hold - 2sec
Exhale - 4sec
Hold - 2sec
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