* 5 Rounds of Breathwork *
Start in a seated position or supine (laying down on back) position. This breathwork will begin with deep inhalations through the nose and exhalations through pursed lips out of the mouth.
4 Second Inhalation Breathing through the nose
16 Second Retention ( Hold ) - Squeeze the perineum, pull the navel in and bring the breath all the way up the spine
8 Second Exhalation Breathing out through the mouth with pursed lips