How to: Threefold Breath Meditation
The threefold breath meditation adds a phase in that the peak of inhalation is held for a bit. Typically the pattern is to hold your breath four times longer than the inhalation, and to exhale for a time period double that of the inhalation. As an example, breath in to the count of 4, hold the breath for a count of 16, and exhale to the count of 8. If this is too difficult, then reduce the count of the inhalation, and then keep the ratios the same. Other examples could be 3:12:6, or later in the practice 5:20:10. Take it easy during practice: try to get full inhalation and full exhalation, but don’t strain, and don’t exhaust your muscles. It may take time to build this practice comfortably, and will certainly take weeks of practice to see results. You will likely feel warmer while doing this practice. Observe your experience during each phase, and monitor your impressions. Using a metronome may help the cycle be more regular.