breath practice
The Long Out-Breath
Before you begin
Sit with a straight but easy back. Nothing to achieve here except breathing out fully.
The practice, step by step — read it all first if you like
Settle
Take three ordinary breaths and let the body arrive.
Extend
Breathe in for four counts and out for eight, gently emptying without straining.
Release with breath
On each long out-breath, silently name something you are setting down — or just let it go unnamed.
Rest
Return to natural breathing and rest in the cleared space.
Accessibility
Counts are guides, not targets; breathe at whatever pace is comfortable.
How long do you have?
Or read through it quietly above, at your own pace.