This meditation has been designed to put you into a physical state of relaxation and prime you for a great night sleep to enhance your recovery and performance using breath retention so slow your heart rate and shift into a parasympathetic state.

We are going to do a breath-work practice called box breathing, it follows a count for the 4 difference phases of the breath. The way this works is you match your breath to the seconds and repeat for a number of rounds.

Example:

8 Rounds of

Inhale - 4sec

Hold - 4sec

Exhale - 4sec

Hold - 4sec