Sit upright and breathe in through your nose for a count of four, hold for four, breathe out for four, then stay empty for four before the next inhale. Keep the breath low and quiet in the belly rather than heaving the chest.
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Movement guide
Existing guide · editorial review pending. Clinical review is pending.
5 minutes of four-count rounds; drop to a count of 3 if 4 feels like straining.
The empty-lung hold can bring on light-headedness at first, so sit down and shorten the counts if it does. Never practise breath holds in water or while driving.
Sources support the educational description; they do not establish that this exercise is suitable for you.
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No variation is labeled clinically validated.