How to: Fourfold Breath Meditation

This is a form of simple breath meditation. You will choose a count which you will use for each of the four phases of a breath. So, for example, during a full inhalation, count to four. Then hold the breath for a count of four. Next exhale gently but fully to a count of 4. Hold the lungs empty for a count of four. Then repeat the cycle for between ten and fifteen minutes.

If a count of four is too rapid to allow for full inhalation and exhalation with full diaphragmatic breathing, then extend the count to six or to eight. Keep the count for each of the breath phases the same.

This is not a marathon, so keep the counts low enough to be comfortable and peaceful throughout the cycle. No need to strain. You may find that you can extend the count comfortably after a few weeks of practice if you wish.

After daily practice for a few weeks, how does this compare to the the Simple Breath Meditation described earlier? Any interesting experiences arise? If so, what phase of the cycle were they most commonly found?