The Four-fold Breathe

A simple method to still the mind is through breathing and focusing on the
breath. Following, is the simplest breathing exercise for a beginner,
called the four fold breathe.

Empty the lungs and remain thus while counting to four.

Inhale, counting four so that you feel filled with breath from the pit of the
stomach to the throat.

Hold this breath while counting four. Keep the throat open and relaxed.

Exhale, counting four until the lungs are empty.

This is one breath.

This should be practiced, counting slowly or quickly, until you obtain rhythm
that suites you--one that is comforting and stilling.  Having attained this,
count the breath for two or three minutes, until you feel quiet, and then
proceed with your working.