Braitholding,
Guided Practice.
Find a comfortable seated position.
Make sure you feel stable and supported.
You can place your hands on your knees or rest them in your lap.
Close your eyes or soften your gaze.
Take a natural breath.
And let your body settle.
Here's the pattern we'll use.
Breathe in gently through your nose for about four counts.
Then breathe out.
Completely through your nose for about four counts.
And after the exhale,
We'll pause.
We'll hold the breath out for three to five seconds.
Just a gentle pause.
Then breathe in again.
When you're ready.
Inhale,
Exhale,
Pause.
That's the rhythm.
I'll guide you through each round.
And remember.
.
.
This is not a test.
This is not about how long you can hold.
It's about staying calm in the stillness.
If,
At any point,
You feel strain or urgency,
Just breathe.
Honor your body.
That's the practice.
Let's begin.
Take a breath in through your nose.
2.
.
.
3.
.
.
4.
.
.
Breathe out completely.
.
.
2.
.
.
3.
.
.
4.
.
.
Now hold.
2.
.
.
3.
.
.
4.
.
.
And breathe in when you're ready.
Good.
Let's do that again.
Breathe in.
.
.
Two.
.
.
Three.
.
.
Four.
.
.
Breathe out.
.
.
2.
.
.
3.
.
.
4.
.
.
Hold the pause.
.
.
2.
.
.
3.
.
.
4.
Breathe in.
.
.
Beautiful.
You're staying calm in the stillness.
Breathe in… 2… 3… 4… Breathe out… Two.
.
.
Three.
.
.
Four.
.
.
Hold.
.
.
Two.
.
.
Three.
.
.
Four.
.
.
And breathe in when you're ready.
Notice,
Even when the breath pauses,
You are safe.
Again.
In.
.
.
2.
.
.
3.
.
.
4.
.
.
Out.
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.
2.
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.
3.
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4.
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.
Pause.
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.
2.
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3.
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4.
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.
Breathe in.
.
.
Breathe out.
.
.
Your body is learning.
Stillness is not danger.
One more.
Breathe in 2.
.
.
3.
.
.
4.
.
.
Breathe out 2.
.
.
3.
.
.
4.
.
.
Hold steady.
Breathe in… That's good.
That's steadiness.
That's resilience.
Breathe in.
.
.
2.
.
.
3.
.
.
4.
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.
Breathe out completely.
.
.
2.
.
.
3.
.
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4.
.
.
Hold,
And notice,
In the stillness,
You are present.
Breathe in.
.
.
2.
.
.
3.
.
.
4.
.
.
Out.
.
.
2.
.
.
3.
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4.
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.
Hold.
.
.
Notice the quiet,
The calm.
Breathe in when you're ready.
One more round.
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.
2.
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3.
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4.
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Breathe out.
.
.
2.
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3.
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4.
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.
Hold the pause.
Trust the stillness.
Three.
.
.
Four.
.
.
Breathe in.
Continue on your own now.
Breathe in.
.
.
Beautiful.
You're staying calm.
You're building resilience.
One more round together.
.
.
In.
.
.
2.
.
.
3.
.
.
4.
.
.
Out.
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.
2.
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3.
.
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4.
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.
Hold.
.
.
Steady and calm.
Breathe in.
.
.
Now,
Let the technique go.
Return to your natural,
Easy breath.
Breathe freely,
No counting,
No holding,
Just breathe.
When you're ready.
Gently open your eyes.
Take a moment,
Notice how you feel.
You just practiced something profound.
You held stillness.
You stayed calm in the pause.
And your nervous system learned,
I can handle this,
I am steady.
That might not sound like much.
But it's everything.
This practice builds resilience at a deep level.
It teaches your body that not every uncomfortable sensation requires panic.
That you can wait.
That you can be present with discomfort without falling apart.
Use this breath.
When you're feeling anxious or agitated.
When you need to build confidence before a challenge.
As a regular practice to increase your stress tolerance,
Or anytime you want to remind yourself,
I am steadier than I think.
Start with short holds,
Three to five seconds,
Just like we did today.
As your practice deepens,
You can gradually extend the pauses.
But always,
Always prioritize comfort over duration.
This is not about pushing,
It's about presence.
You now have four breathwork tools.
Coherent breathing.
Long,
Deep breathing.
The 1-2,
2-breath ratio,
And breath holding.
In the next practice,
We'll learn box breathing,
A structured,
Balanced breath pattern used by Navy S.
E.
A.
L.
S and elite performers to find calm focus under pressure.
When you're ready,
I'll meet you there.
For now.
Trust the stillness.
You are more resilient than you know.
I'll see you in the next practice.
