Practise seated, somewhere quiet, never while driving or in water. Retentions are trained without forcing: at the slightest discomfort, return to free breathing. If you are pregnant or have high blood pressure, a heart or respiratory condition, or epilepsy, seek medical advice. This tool is not a medical device.
You breathe on a four-count cycle, always in the same order: you inhale, you hold with full lungs, you exhale, you stay with empty lungs. Then the cycle starts again, identically, until the session ends. What matters is not how deep the breath is, it is how regular: each count lasts exactly the number of seconds you have set.
One low note per count. It does not move for as long as the count lasts, and changes at the next one. You can close your eyes: the ear is enough.
Seated, back straight, shoulders loose. Nothing is forced: if a retention pulls, shorten it by a second. Average practice is 6 minutes.
The best way is to try it now.
Performance is a consequence.
