| Breathe continuously, with no pauses between the exhalation and the inhalation. |
| A slow inhalation with a 2 to 3 second breath hold followed by a slower exhalation is performed. |
| The normal pulse resides at the middle level and is usually about four or five beats for each complete inhalation and exhalation of breath. |
| Soon the regularity of inhalations and exhalations allows our fearless captain to bring his thoughts into cohesion. |
| Close your eyes and listen quietly to your inhalations and exhalations for about 30 seconds. |
| Encourage deeper inhalations by concentrating on full, strong exhalations that fully expel carbon dioxide from your lungs. |
