Paul Saladino· MD
if people want to join in in two out two three four in two out two three four squeeze two acts 2 3 4 squeeze to relax 2 3 4 into out 2 3 4 into out 2 3 4 I'm gonna stop counting pretty soon and just let you focus on that breath so about 45 more seconds out 2 3 4 in 2 out 2 3 4 squeeze to relax 2 3 4 good 5 more cycles out 2 3 4 in 2 out 2 3 4 in 2 out 2 3 4 squeeze to relax 2 3 4 in 2 out 2 3 4 full inhale and exhale everything out for you everything out of the lungs you can drop your chin if you need to push push push push push push everything out push everything out push push push push push and hold that exhale for as long as you can for as long as you can hold the exhale hold it hold it hold it hold it now then sure you're going to have that urge to breathe when you have that urge to breathe you're gonna suck all the air in as soon as you have that urge draw all the air in and suck suck suck suck suck the air in and at the same time squeeze those perennial muscles squeeze the sex organs and try and drive all the energy up to the top of the head and just hold all the energy all the way up at the top of the head hold it hold it hold it when you're going to be ready to let your breath out one of the things that's really great for vagal nerve tone for lymph circulation and almost for like this really cool parasympathetic effect on the bodies when you breathe out you're just gonna do one long calm you're gonna when you're ready to breathe out let's go now in in a an ideal scenario what we just did the 90 seconds of the end two out two three four you would actually kind of buckle up for a meditative type of practice and you do that for anywhere from 10 to 20 minutes if you do it for 10 to 20 minutes that final exhale that you take you like some people who don't even do breath retention practice they'll hold it for like 2 3 4 minutes like way longer than you'd expect to be able to hold because you've read the awful lot of co2 and then when you take that breath in same thing sometimes you'll retain it without a whole lot of effort for like 3 or 4 minutes and it just absolutely takes you to a whole different place mentally