Okay, so the first exercise the 92nd breathing is just going to be to breathe as slowly as you can, for 90 seconds. Now, as I just explained, normally we're between 12 to 25, respiration cycles a minute now you may be a little higher than that, you may be able to lower that depending on your health and any other kind of issues. What we want to do is we want to try and get the cycle down to somewhere between six to 10 in a minute, so if we do math, and we're thinking is this is our six attended a minute, our target is going to be between nine and 15 in 90 seconds, now the more you practice this, the better you're going to get at it. So don't worry if you can't get to this zone. So here's how this works. For 90 seconds on I just suggest if you have a timer on your watch a timer on your phone, use a alarm.

Try not to make it like a really obnoxious alarm from the starter your system is why I dislike using a little vibrating alarm on my watch. It's to me, it's the best way of doing because it's very gentle reminder to end your time. You set your timer for 90 seconds. And during that 90 seconds, you want to breathe as slowly as you can and as deeply as you can. Now here is the thing. As opposed to methods like square breathing, you don't want to hold your breath.

We just want to be breathing in smoothly and releasing smoothly. So no holding no forcing, no straining. You should use a diaphragmatic breath so diaphragmatic breathing when you're inhaling your abdomen distin slightly. As you exhale, it pulls it so if you watch a baby sleeping, this is the kind of breathing that they use. Okay, so this is a method that we're going to use to help calm ourselves down. Now what I will tell you is that you could actually use a different breathing method to pump yourself up.

And we'll get to that one in a second. But for right now we want to use a diaphragmatic breathing. So if you have your hands and you touch your hands, you know about your belly button or so and you inhale, your hand should kind of push away from your body, you can also do this lying down. Easy way to figure out how to get the diaphragmatic breathing is to put like a book on your stomach, something that doesn't wait too much. You know, you don't want to put the entire encyclopedias on your on your stomach. But you know, just a nice little book.

And just as you breathe in and out, the book should kind of raise and fault hate so for all we're going to do 90 seconds as low as you can and as low as you can out. So here's what it would look like. I would go inhaling and exhale Drawing that kind of a hyper deep breath are really trying to push it out right just very, very normal, very, very smooth, just very deep and slow. Okay, that's all we want to do. So don't imagine you're in a doctor's office, getting the exam, right, just nice slow breath and slow breath out 90 seconds. And while you're doing this, you just want to count your cycle.

So one cycle was an inhale and exhale, your target is going to be to get somewhere in that nine to 15 rate. If you can go a little bit lower. Not a big deal. I think the best I ever did was I did one and a half in 92nd period. But the goal is not to get it that low if you can get it in That nine to 15 you're going to get tremendous health benefits. So remember, just breathe in as slow as you can breathe out as slow as you can use a timer for 90 seconds, count your breath and try and get into that nine to 15 range.